Friday 1/19

KG3 Nutrition

• Another delicious recipe courtesy of KG3!

Pineapple Pork Chops

Ingredients

•   4 pork chops (I used thinly cut)

•   1/2 - 1 teaspoon salt

•   4 pineapple rounds

  For the sauce

•   1 cup low sodium soy sauce or tamari

•   2 tablespoons sriracha

•   1 teaspoon sesame oil

•   1 teaspoon freshly grated ginger

•   1/4 teaspoon garlic powder Instructions

  1. Heat up grill or grill pan over to medium-high heat and grease to keep meat and pineapple from sticking. Pat pork chops dry and sprinkle with salt. Place on grill to cook for 5-6 minutes per side, depending on the thickness. The pork chops should come to an internal temperature of 145 degrees F. Set aside and lightly cover with foil to keep warm.

  2. Place all ingredients for the sauce in a large sauté pan over medium heat and whisk together to combined. Let cook down and reduce for about 6-8 minutes until mixture is thick and coats the back of a spoon.

  3. When pork chops are done cooking, grease the grill once more than place pineapple on grill about cook for 3 minutes per side, until grill marks appear and pineapple has softened.

  4. Top each pork chop with a pineapple round then drizzle sauce on top!

  Macros – 1 serving (makes 4 servings) Calories: 351

  Protein: 40g
  Fat: 14g Carbohydrates: 11g

Current Events

• Katys Memorial WOD next Thursday 1/25, all classes open to the public EXCEPT 5AM and 430PM.  We will also be adding a 330PM class that day to help with the influx of people also.
• No Kids Class this Saturday 1/20, at 9AM because of the Winter Wodderland Competition.  Come support the 12 FWCF teams competing!
• MyZone class on Sunday 1/28, get those belts charged up and ready!
• Parent/Kids class 2/4 at Noon
• Register for the Open at crossfitgames.com and sign up under our affiliate "Ft. Wright CrossFit", don't forget the "." when searching.  Once available I will register a team for the affiliate too! 18.1 will be announced 2/22.

Coaches Corner

• Still working on those pesky Double Unders?  Check out these 2 Videos from CrossFit HQ with tips on jumping and body position
• https://youtu.be/_7cpagB7WUg
• https://youtu.be/Zyvusyli-UU

Friday 1/12

• The 2018 Nutrition Challenge is off and running!  Lots of learning and trial and error this first week, but soon it will be a habit and begin to be a lifestyle!
• Interested in getting your own nutrition plan, that is specifically tailored to you and your goals?  Head to ftwrightcrossfit.wodify.com to book your consultation!

Current Events

• No kids class on 1/21/18
• Zone class on 1/28 @9am!
• Money for sweatshirts and beanies is due 1/21
• The Open starts 2/22!  Registration begins 1/11! When signing up remember to put the "." in Ft. Wright CrossFit, to find us on the affiliate list. Check for updates at crossfitgames.com
• Make sure to stay up to date with Coach Zach at Wodapalooza this weekend by downloading the app from the app store, or at wodapalooza.com

Coaches Corner

• Love this video explaining flexibility vs mobility https://www.youtube.com/watch?v=Dca5UN0C9C8

What We're Reading

• Check out this cool article in the CrossFit Journal about an introvert finding community and friendship at CrossFit.  Very cool story, and very relatable! https://journal.crossfit.com/article/lonely-saline-2

Friday 1/4

2018 KG3 Nutrition Challenge

• Ready to get your New Year started right? Then join us for this Nutrition challenge, details and registration can be found at the following link: kg3nutritionchallenge2018.wodifyrise.com

Current Events

• There is a change to the Saturday schedule:  the 8AM CrossFit class will now be at 730AM, the 9AM community and Kids classes will stay the same.  We did this to try and fix the parking issues we were having!
• No Kids Class on 1/20/18 @9AM
• Parent/Kids Class: 1/7/18 @12PM, $5 cash per person
• The open starts 2/22!  Less than 2 months away!  Registration will start 1/11! Keep up to date with info at games.crossfit.com
• Send all your good vibes to Coach Zach next week as he travels to Miami to compete at Wodapalooza in both the Weightlifting and Team competitions! Wear your "Watts" Shirt or any FWCF Shirt 1/12!  Competition Details at: https://www.thewodapalooza.com/

Coaches Corner

• Ready to get those pull-ups just in time for the open?  Heres a quick 4 week program to build that pulling strength:

  • Warmup:

3RDs

• 10 Scap Pullups

• 10 Hollow/Arch Swings

• 10 Band pull Downs

Crossover Symmetry: Heres a video how to use it

Week 1

Day 1: 3x10 Banded Pullups (Volume)

Day 2: 1-2-3-4-5-4-3-2-1 Strict Pull-ups (Strength)

Week 2

Day 1:3x 12 Banded Pullups (Volume)

Day 2:10x2 Strict Pullups (Strength)

Week 3

Day 1:3x 15 Banded Pullups (Volume)

Day 2:10,9,8,7,6,5,4,3,2,1 Strict Pullups (Strength)

Friday 12/29

KG3 Recipe

Ingredients

•   2 1/2 pounds red potatoes scrubbed and roughly chopped

•   1 tablespoon sea salt

•   1/3 cup fresh parsley lightly packed & finely chopped

•   3/4 cup yellow onion finely diced

•   2 tablespoons lemon juice

•   2 tablespoons Dijon mustard

•   2/3 cup Avocado Mayo

•   6 uncured bacon strips cooked & diced

•   4 hardboiled eggs diced

•   sea salt and black pepper to taste

  Instructions

Whole 30 Potato Salad

*Great for work potlucks and parties*

1. In a large saucepan or Dutch oven, combine chopped potatoes and sea salt. Cover with water by 1 inch. Bring to a boil over high heat. Reduce heat to medium-low and cook until potatoes are easily pierced by a fork and you are able to pull out with little resistance. This should take 5-7 minutes.

2. Drain the water and move the potatoes to a large bowl. Place in the refrigerator to cool for at least 15-20 minutes.

3. Once the potatoes have cooled, add parsley, onion, lemon juice and mustard. Give it a nice toss.

4. Gently add in the mayonnaise, bacon and eggs. Give it a nice stir. Add black pepper and more sea salt, to

   taste if necessary. Serve cold.

Macros Calories 344

Protein 11g
Fat 21g Carbohydrate 31g

Current Events

• Parent/Kids Class: 1/7/18 @12PM, $5 cash per person
• The open starts 2/22!  Less than 2 months away!  Keep up to date with info at games.crossfit.com
• Closed New Years Eve 12/31
• New Years Day: Open Gym 9-11AM, Ft Wright Zone Class at 11AM

Coaches Corner

• We will have an open gym on New Years Day from 9AM-11AM, where we will be doing the CrossFit Total.  Here is a link to an article written by famous strength coach Mark Rippetoe, about the CrossFit Total: click here for article
• This is a small excerpt of the article regarding safety while doing the total "Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid. 2) Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious. 3) Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for."

Video

• In case you missed the video from the Ft Wright CrossFit Liftoff here it is: https://youtu.be/tUZlqdba7-c

Friday 12/22

KG3 Recipe

• Breakfast Casserole

  Ingredients

•   2 slice(s) whole wheat or Ezekiel bread

•   3 Tbsp, chopped uncooked red onion(s), diced

•   3 Tbsp sweet red pepper(s), diced

•   3 Tbsp uncooked zucchini, diced

•   2 large egg(s)

•   2 large egg white(s)

•   1/8 tsp table salt

•   1/8 tsp black pepper

•   2 Tbsp Mexican blend shredded cheese

  Instructions

• Preheat oven to 400°F.

• Lightly coat one small bread pan with cooking spray. Cut a circle from each slice of bread and firmly

  press into bottoms of both ramekins; set aside.

• Lightly coat a medium sauté pan with cooking spray; heat over medium-high heat. Add onion, red pepper

  and zucchini to pan; cook, stirring occasionally, until vegetables soften and onion is translucent, about 3

  to 5 minutes. Promptly remove from heat; set aside.

• In a medium bowl, whisk together eggs, egg whites, salt and pepper until well combined; stir in cooked

  vegetables and cheese. Pour equal amounts of egg-vegetable mixture into the bread pan.

• Bake, uncovered, until a knife inserted into center comes out clean, about 20 minutes.

• Remove promptly from oven; let sit for 5 to 10 minutes before serving.

• Macros – 1 serving (makes 2 servings)) Calories: 219
  Protein: 16g
  Fat: 8g

  Carbohydrates: 21g

Video

• This video hits us right in the feels...... https://www.youtube.com/watch?v=c2i976FQ87A

Current Events

• Parent/Kid Class - January 7th at 12:00pm with Coach Liz! $5 per person!

• Holiday Schedule:

  • 12/23: Normal Classes (8A/9A)

  • 12/24: 12 Days of Christmas WOD (8A/9A)

  • 12/25: Closed

  • 12/26: 8A/930A

  • 12/27-12/30: Normal Schedule

  • 12/31: Closed

  • 1/1: CrossFit Total: TBA via email

Coaches Corner

• Thank you guys for making the first ever FWCF Liftoff a success!  I had a ton of fun, and enjoyed working out with the early morning folks!
• Since we are closed 12/25 and 12/31, here are 2 at home WODs for ya!
  • 20min AMRAP
    • 50 Air Squats, 40 Pushups, 30 V-Ups
  • 24min EMOM: Odd Minutes: 10 Burpees, Even Minutes: 20 Lunges(10ea leg)

Friday 12/15

Two months ago it was leftover Halloween candy.  Last month it was leftover pumpkin pie.  This month, the dreaded December.  Everything from peanut brittle to chocolate pretzels to peppermint candies and cupcakes are littering your kitchenette.  Yes, everyone has the best intentions – “But it’s the holidays!” or “Live a little it’s Christmas!” but if you’re trying to attain body goals these land mines are anything but a celebration.  Here are a few quick ideas to tackle the office junk food explosion.

1. Make a rule.  My rule for my office is that I don’t eat store bought treats. Ever.  If I needed them I would have bought them for myself from the store.  Exceptions:  a bit of a homemade specialty, i.e. my co-worker was raised in Greece and makes Baklava for Christmas.  
2. If you’re stressed, take a walk and make sure that walk stays away from the kitchen.  You know that “I’m tired/avoiding emails/rude co-workers” walk we all take?  Yeah, take it to the streets, or the stairwells, anywhere but the kitchen.  
3. Be prepared.  Make sure you’re bringing your lunch and keeping your snacks on hand.  Simple but effective.

FWCF Liftoff: Powered by KG3 Nutrition

• Takes place tomorrow 12/16 at 8AM!  Winning team gets free 1-1 Nutrition Consultations!

Cool Stuff

• Check out this cool video, showcasing the 3:30 class! https://www.youtube.com/watch?v=VuD_4wsfLeU

Holiday Hours

• 12/23:  Normal Hours (8A/9A)
• 12/24: 8A and 9A (12 Days of Christmas WOD)
• 12/25: Closed
• 12/26: 8A and 930A
• 12/31: Closed
• 1/1: Open Gym (CrossFit Total) TBA

Coaching

• 3 tips to improve your Snatch
  • Setup:  Make sure you are setting up correctly so you can transfer as much leg drive as possible into the bar.  One common mistake is not engaging the lats, so think about squeezing a sponge in your armpits, that will make sure your arms aren't interfering with your leg drive.
  • Patience:  Be patient!  Allow the bar to come all the way up to your pockets before you jump.  You should have a nice vertical chest when the bar gets to your hip, then when you jump the bar comes straight up.
  • Catch: Punch up into the bar as you are receiving it.  This allows for your shoulder to be in a stable position when receiving the weight, and for your elbow and wrists to be locked out.  Find that stable position and stand up with the weight proudly over your head!

Friday 12/8

KG3 Recipe

Healthy Skillet Lasagna

•   1 tbsp olive oil

•   1 onion, chopped

•   3 cloves garlic, diced

•   salt and pepper

•   1⁄2 tsp red pepper flakes

•   1lb lean ground beef (93% lean)

•   8 lasagna noodles, broken

•   1 8oz can tomato sauce

•   1 28 oz can diced tomatoes

•   1⁄3 cup water

•   6 oz part skim mozzarella cheese

•   1 cup 1% cottage cheese

•   optional: parmesan cheese

Instructions

1. Heat the olive oil in a large skillet over medium-high heat. Add in the chopped onion and cook until translucent (4-5 minutes). Stir in the garlic and 1⁄2 tsp salt, pepper, and red pepper flakes.

2. Add in the ground beef, breaking the meat into pieces and cooking until no longer pink.

3. Layer the lasagna noodles over the meat and pour the tomato sauces and water over the

   pasta. Cover and bring the dish to a simmer, then lower the heat to medium and cook,

   stirring occasionally, for about 20 minutes or until the pasta is done.

4. Season the lasagna well with more salt and pepper to taste.

5. Take the lasagna off the heat and roughly stir in the cottage cheese. Top with big

   chunks of mozzarella and let sit covered for 5 minutes or until cheese it is melted.

6. If desired, top with parmesan and basil.

Macros
Calories: 385 Protein: 33g
Fat: 13g Carbohydrates:33g

Coaches Corner

• Zach and I (Kyle S.) like to do EMOM style workouts as warmups, or to get in extra conditioning work.  Here are a few of our favorites this week:
  • 20min:  Odd Min: 15 cal bike, Even: 1 RD "Cindy" (5 Pullup, 10 Pushup, 15 Squats)
  • 10RDs: Every 2:00 6 Muscle ups, bike remaining time
  • 5RDs: 20cal Ski Erg, 40 Air Squats

Current Events

• 12/16: Santa and Ms. Claus are coming to FWCF for kids class, hot coco and pictures! Mark your calendars! 
• Want new FWCF apparel visit:
• Fundraiser for Zach and his teammates headed to Wodapalooza in January, will be held at Darkness Brewing 12/16 from 5-8PM
• What is Santa bringing this year??  Heres a hint, and stay tuned for how we are going to "break them in":

Friday Fun: 12/1

• Here is a delicious breakfast recipe from KG3 Nutrition!

Fried Egg & Avocado Toast

Ingredients:

· 1 slice Ezekiel bread (toasted & rubbed with garlic)

· 1 teaspoon of olive oil

· handful of chopped kale

· 1 Tbsp balsamic vinegar

· ½ ripe avocado

· squeezes of lemon

· salt & pepper

· fried or poached egg

· hemp seeds – optional

Instructions:

1. Sauté kale in a little bit of olive oil, and a tiny pinch of salt. Once it begins to wilt down, add a splash of balsamic and continue to cook for about a minute longer. Remove from heat and set aside.

2. Mash avocado on toast, add a squeeze of lemon and some salt.

3. Sprinkle with hemp seeds.

4. Top with kale and fried egg.

5. Sprinkle on a little more salt & pepper, if you wish.

Macros without hemp

Calories: 370

Protein: 15g

Fats: 23g

Carbohydrates: 30g

 

Coaches Corner

• Here is a good video to help understand toes to bar, and highlights some of our teaching points from Wednesday.  Enjoy!
  • https://journal.crossfit.com/article/toes-to-bar-progression

Current Events

• We are wrapping up Friends and Family Week, and so thankful to everyone that brought someone in this week!  Make sure to come to the BBQ Celebration at 11AM, this Saturday 12/2.  If you like you can bring a side to share!
• Steel is going up on the new gym!  Check out this photo!

What We're Pondering

• Check out this awesome video of our very own Courtney Schapier!
• https://www.youtube.com/watch?v=Sw9Ob79zhAw&t=76s