Wednesday, August 29, 2012

Welcome Michelle!



Great Job! You will soon see your hard work pay off:)

Tuesday's Workout

Strength

Back Squat 3 RM

WOD

Tabata Couplet
Clean and Jerk 155/100
Pull-ups

Personal Records


I was thinking back over the last four years on the different cages I have had the privilege of training in and while all of them were great, one cage stood out from the rest. The owner of this affiliate has since sold his cage and gone back to just running one cage in Santa Cruz (The birthplace of Crossfit). I was perusing his web-site today when I came across this article and I think it has some serious merit for us as we are in the beginning of putting together our own affiliate with so many new athletes.

In CrossFit, progress comes in many forms–inches, seconds, pounds. A PR is just that, a Personal Record, and is always a cause for joy. It might be a minute, three seconds, five pounds, or 25 pounds. It is easy, and understandable, to be frustrated if you did not PR by as much as you would have liked. Let’s look at the 100m dash, probably the premier track event, for a little lesson in relativity.

As just about everyone on the planet knows, the 100m dash world record is held by Usain Bolt. It is 9.58, set just about exactly 3 years ago in 2009. So that means that Bolt has not PRed his 100m dash in over three years. In fact, in the year before that, from 2008 to 2009, he PRed by just 11 one hundredths. That’s .11 seconds. Of course we all know that is phenomenally fast. The 100m dash is also highly influenced by such factors as the wind. Races with excessive tailwind (aiding the runner) are not eligible for world record status and all the official world records have the wind (+ or -) recorded. Altitude also plays a part as higher altitude races offer less air resistance.

One of the other most famous sprinters in history is the US’s own Jesse Owens. Owens set the world record at 10.2 in June of 1936. He didn’t set a new world record at the Berlin Games a couple months later probably due to the foul Nazi stench in the air which made breathing so difficult, although he did take home four golds.

OK, so the 100m dash world record has dropped barely half a second in almost 80 years. That’s not a lot. Of course we are talking about the very limits of human performance, which eludes most of us mere mortals, but still we can use these times for measuring our own performances.

Let’s look at Bolt’s .11 PR from ’08 to ’09. Stretched out to a decent Fran time of 3 minutes, that would be a PR of only 1.8 seconds. Taken even further to a 10 minute Helen time, it would be a PR of 6 seconds. These are PRs that I think would be considered disappointing to most CrossFitters. PRs are just not going to happen all the time, and that’s ok. Constantly hitting a PR wall and still pushing it can often lead to some big jumps further down the line.

So here’s the moral. Always be happy with a PR, no matter how inconsequential it may seem. Even if you don’t PR, as long as you are within striking distance, you are doing great. That near PR acted upon you tremendously to your benefit. Every near miss makes you stronger. Never be dissatisfied with a quality performance.

Tuesday, August 28, 2012

Monday's Workout

Strength

Deadlift 3x3x3x3

WOD

3 Rounds
20KB Swings (73/53)
20 T2B/K2E

Friday's Workout

Strength

Overhead Squats 5x3

WOD 

On the minute for 8 minutes
3 Pull ups
6 Push ups
9 Air Squats

The remainder of each minute do max Turkish Get-ups. Score the number of Turkish Get-ups x weight.

Monday, August 27, 2012

Ally and her mom after putting in some blood, sweat and tears!!




It is always bitter sweet when a member leaves us. Ally has been a blessing to our young fitness family as her great work ethic and always smiling face had become a staple around our classes. She will be greatly missed, but we all wish her the best of luck moving forward in her endeavors at George Fox. We look forward to seeing you whenever you return home for some home cookingJ!

Best Wishes,

The Banks Country Fitness Family & The Exline’s

Wednesday, August 22, 2012

PORK TENDERLOIN WITH BLUEBERRY SAUCE


Makes 4 servings.

Ingredients
  • 1-1/4 lb pork tenderloin
  • 2 tsp Mrs. Dash Chicken Grilling Blend seasoning
  • 1/2 tsp sea salt (optional)
  • 1/2 tsp freshly ground black pepper
  • 3/4 lb green beans, trimmed
  • 1 Tbs olive oil, divided
  • 1 small onion, finely diced
  • 1-1/2 cups frozen blueberries, thawed
  • 1/4 cup apple cider vinegar
  • 1 tsp raw honey
  • 1/2 tsp dried thyme

Instructions
  1. Heat oven to 400° F.
  2. Rub pork with Mrs. Dash seasoning and 1/4 tsp each sea salt (optional) and black pepper. Place in a roasting pan and roast for 25 minutes (or until internal temperature reaches 155° F).
  3. When about 10 minutes of cooking time remains, remove pan from oven and spread green beans around pork. Working quickly, drizzle green beans with 1/2 Tbs olive oil. Stir and return pan to oven.
  4. Heat remaining 1/2 Tbs olive oil in a small saucepan over medium-high heat.
  5. Add onion, and cook for about 5 minutes. Add blueberries, vinegar, honey, thyme, remaining sea salt (optional) and black pepper.
  6. Continue to cook for an additional 5 minutes, or until thickened.
  7. Serve pork alongside green beans with sauce drizzled on top.

Tuesday, August 21, 2012

Hours Changing!!


Starting Monday, August 27th we will be starting our morning class at 6am to accommodate our teachers and support staff.

Slow-cooked pork roast recipe


Serves 4
Ingredients
  • 3lbs boneless pork loin roast;
  • 2 tbsp paleo cooking fat;
  • 5 cloves garlic, minced;
  • 1 onion, thinly sliced;
  • 1 tbsp chili powder;
  • 2 tsp ground coriander;
  • 2 tsp ground cumin;
  • ¼ cup apple cider vinegar;
  • 1 ½ cups water or homemade stock;
  • 1 14oz can whole tomatoes, with juices;
  • 2 bay leaves
  • Sea salt and freshly ground black pepper to taste;
Preparation
1.     Sprinkle all sides of the pork roast with a generous amount of salt and pepper.
2.    In a large skillet over a medium-high heat, add the cooking fat and then sear the meat on all sides until it begins to turn slightly golden brown. Once finished, place in the slow-cooker.
3.    In the same skillet used above, combine the garlic, onion, chili powder coriander, and cumin. Mix well, while scraping up the left over meat bits in the pan (adds great flavor!).
4.    Add the vinegar to the skillet and allow it to come to a boil. Continue cook until the liquid is nearly all evaporated.
5.    Finally add the water or stock to the skillet, using it to whisk up all the drippings and spices in the pan. Pour the whole thing into the slow-cooker with the pork roast.
6.    Crush the tomatoes over the roast, followed by the tomato juices. Add the bay leaves, give it a good stir and adjust the seasoning by adding more salt and pepper, if needed.
7.    Set your slow-cooker to low and cook for about 8 hours. Once the meat pulls apart easily and it is not too pink in the center it is ready to serve.
8.    Discard the bay leaves, carve the roast in thick slices and serve with the cooking liquid as a sauce.

Tuesday's Workout

Strength

Back Squat 1 RM

WOD

25-20-15-10-5 DB Thruster
10-8-6-4-2 Burpee Lateral Box Jump
100m Run

Monday's Workout

Strength

Sumo Deadlift High Pull 3-3-3

WOD

10-8-6-4-2 HSPU/Strict Press
20-16-12-8-4 SDHP 105/85
10-8-6-4-2 Pullups (C2B)

Friday Workout

Strength

Push Press/ Push Jerk / Split Jerk
Work up to a failure on the push press, then work up to a failure on the push jerk, finally work to a heavy split jerk.

WOD

5 Rounds
10 Wallballs 20/14
10 Pushups
10 Box Jumps 20"

Wednesday, August 15, 2012

Graysen Developing That Needed Strength and Power for the Upcoming Season!

Lifting 295lbs, great start towards Elite Fitness!

SIMPLE SALAD DRESSING



Approximate cooking time: 15 minutes

Ingredients
  • 1 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • 1 garlic clove, finely minced
  • 1 tsp dijon mustard
  • 1 tsp raw honey
  • 1 Tbs lemon juice
  • 1 tsp sea salt
  • 1/2 tsp freshly ground black pepper
  • 1 tsp dried herbs of choice (basil, thyme, chives, rosemary, oregano, tarragon)

Instructions
  1. Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended.
  2. Gradually add olive oil while whisking (or blending).
  3. Mix salt, pepper and dried herbs in to taste.
  4. Store in the refrigerator.

Morning Crew Working Hard


Way to Push Lori!

Lori Dead-lifting 205lbs, 30 pounds more than a month ago:) Way to go Lady, we are very proud of you!

Tuesday's Workout

Strength

Deadlift 5RM

WOD

400m run
10 Overhead Squats (95/65)
400m run 
20 DB Ground to Overhead (35/20)
400m run
30 Ball Slams (40/25)
400m run
40 Toes to Bar
400m run
50 Push Press (45/33)

Monday, August 13, 2012

Welcome Lisa, Ryan, and Nick!

Nice work tonight! We all look forward to seeing you tomorrow:)

Nice Work Evening Class!





Great Job Morning Class!











Monday's Workout

Strength

On the minute for 8 minutes 3 Thrusters (heavy)

WOD

30-24-18-12-6 Kettle Bell Swings (53/35)
15-12-9-6-3 Plated Sit-ups/Medicine Ball Sit-ups (45/25)
3-3-3-3-3 Chest-to-Bar Pull-ups

Friday's Workout

Strength

Weighted Walking Lunges 5x6 (With a bar in the back squat position, 6 steps forward, turn around, and come back 6 steps. All 5 set are at the same weight.)

WOD

Partner Burpee Ladder
On the minute, add 1 burpee each minute. The required number of burpees can be split between the 2 partners anyway. Score, as many burpees  as you and your partner can do in 1 minute.


Todd’s Pickles


Ingredients:
·             3 cups water
·             2 cups distilled white vinegar
·             1/4 cup pickling salt
·             5 medium cucumbers
·             5 cloves garlic, peeled and crushed
·             5 generous sprigs of dill (flowering if possible)
·             10 peppercorns per mason jar
·             red pepper flakes (optional)
·             5 pint sized canning jars
Process:
1.      Rinse cucumbers under cold water. Lightly scrub with a clean sponge if dirty or still spiny.
2.      Soak cucumbers in ice water overnight (or for 8 hours). This is what gives the pickles their crunch!
3.      Sterilize mason jars (and lids) by washing with warm soapy water. Rinse, then place in a 175 degree oven for 25 minutes.
4.      Bring the water, white vinegar and pickling salt to a boil. Allow to boil for 4 minutes, stirring to ensure pickling salt has evenly dissolved.
5.      In each mason jar, place 1 clove of garlic (peeled and smashed), 10 peppercorns, and a big sprig of flowering dill.
6.      Cut the cucumber into wedges and pack jars – leaving a small amount of room to shake the ingredients.
7.      Pour hot brine into jars, filling to the top. Seal the jar tightly, and shake vigorously.
8.      After jars have settled for 5 minutes, tighten further if possible.
9.      Refrigerate, and enjoy as soon as 48 hours later. For best results, wait 2 weeks.

Friday, August 10, 2012

Chicken Vegetable Lettuce Wraps



Ingredients:
4 tablespoons extra-virgin olive oil (or coconut oil)
½ cup yellow onions, diced
½ cup green onions, chopped
½ cup red bell pepper, diced
½ cup yellow bell pepper, diced
½ cup carrots, shredded
2 cloves garlic, minced
1 pound ground chicken (or turkey or beef)
2 teaspoons chili powder
2 to 3 tablespoons fresh parsley or cilantro
Salt and Pepper to taste
Lettuce leaves (such as Bibb), washed and dried
Additional toppings of choice: Avocado, Guacamole, Salsa, etc.

Directions:
1.    Heat 2 tablespoon oil of choice in a large skillet on medium heat.  Add the onions, green onions, bell pepper, and carrots and cook until all are softened, about 2-4 minutes.  Add the garlic and cook for an additional minute.

2.    While the vegetables are cooking heat another large skillet on medium heat and add one to two tablespoons of oil to coat the bottom of the pan.  Crumble chicken into the pan and sprinkle with salt and chili powder.  Cook the chicken without stirring until it is browned on one side, and then turn the pieces over to brown the other side. 

3.    At this point you can also make sure the chicken is broken into small pieces or crumbled.  Once the chicken is just cooked through, stir in vegetables and sprinkle with more salt and chili powder to taste.  You can also add a little ground black pepper too. 

4.    Remove from heat.  Stir in fresh parsley or cilantro. 

5.    To serve place the chicken vegetable mixture into lettuce cups and serve with toppings of choice.  I used avocado or guacamole and salsa.  Yum!

Thursday's Workout

Strength

Power Clean 2-2-2-2-2

WOD

5 Rounds
7 Power Cleans 135/95
14 Hand Release Push-ups
200m Run

Welcome Graysen, Roger, and Trish!

Great Job! Keep up the hard work:) It will pay off!

Thursday's Nights Class

On your mark..get ready...GO!

Look at them go!

Working hard!

Keep it up!

Keep Competing Boys! 

Almost done!

Go Sherri!

Last round:)

You're DONE! Well done ladies and gentlemen:)



Thursday, August 9, 2012

Martin's Favorite Time

Here is Martin taking full advantage of her favorite quote "MAKING FAT CRY". 
Great Job young lady but Trevor says "flatten that back":)

Welcome Angela!

Great Job Angela! You made it through your first week:)

Chicken Apple


Approximate cooking time: 20 minutes

Ingredients
  • 2 (4-6oz) boneless, skinless chicken breasts (or use leftover chicken from another meal)
  • 1/4 tsp sea salt (optional)
  • 1/8 tsp freshly ground black pepper
  • 2 Tbs coconut oil
  • 1 large apple
  • 1/2 tsp cinnamon or allspice

Instructions
1.    Dice chicken breasts. Season with sea salt and freshly ground black pepper. Set aside.
2.    Heat a medium saute pan over medium-high heat. Add coconut oil when hot.
3.    Add diced chicken and cook until slightly pink (about 150° F).
4.    Grate apple into pan.
5.    Add cinnamon or allspice.

Wednesday, August 8, 2012

Tuesday's Workout

Strength

Back Squat 7x3

WOD

8 Min AMRAP
10 KB Swings 53/35
10 Box Jumps 24/20
5 Thutsters 45/25
100m Sprint

Tuesday, August 7, 2012

Who says girl's don't work hard?

Before....

After...did I mention she did  women's prescribed! We are proud of how far you have come lady!!

Kid's Class

These are some tough boys:)

Welcome Shane, Louisa, and Chris

Great Job!


Monday's Workout

Strength

Push Press 3-3-3-1-1-1

WOD

21-15-9
Deadlift 225/155
Push Press 115/75
200m Run

Cash-out

25 K2E or T2B

Honey-Mustard Chicken with Ginger



Ingredients:
3 to 4 skinless boneless chicken breasts (pastured/free range if you can)
2 to 3 tablespoons extra-virgin olive oil
1/2 cup gluten-free dijon mustard
1 tablespoon honey
1 teaspoon ground ginger
1/4 teaspoon fresh ground black pepper

Directions:
1.    Add chicken to a glass bowl or glass dish.  Mix marinade by combining all the ingredients above.  Pour over chicken and stir to coat the chicken.  Cover and refrigerate 6 to 8 hours or overnight (I recommend overnight).

2.    Heat grill pan over medium high heat.  Place chicken on grill pan and let cook on both sides for 4 to 5 minutes or until chicken is cooked through.

3.    Serve warm with sides of source of over a spinach salad.

Friday, August 3, 2012

GRILLED FLANK STEAK WITH PINEAPPLE SALSA



Ingredients
  • 1 lb beef flank steak
  • 1 Tbs olive oil
  • 1 tsp chipotle powder
  • 4 slices fresh pineapple (canned in juice may be used)
  • 1 large red bell pepper, diced
  • 1/2  red onion, diced
  • 1/4 cup cilantro, chopped
  • juice of 1 lime

Instructions
  1. Prepare the grill, or turn the broiler on high.
  2. Mix oil and chipotle powder together in a small dish.
  3. Brush onto both sides of the steak.
  4. Grill for around 5 minutes on one side, and 3 more minutes on the other. Or, broil 3 minutes on one side, and 2 minutes on the other.
  5. Remove to a plate, cover and let rest for 10 minutes.
  6. Grill the pineapple rings for 2-3 minutes per side (or broil for 45 seconds to 1 minute per side).
  7. Cut the pineapple into small chunks and place in a medium bowl.
  8. Add red bell pepper, red onion, cilantro and lime juice and mix together.
  9. Slice the steak thinly, and serve with pineapple salsa.

8/3/12 Workout

Strength

x3 20m Sprint down, slow jog back
x3 20m back pedal, slow jog back
x3 20m karaoke, different direction back
x3 20m broad jump, slow jog back
x3 20m high skips, slow jog back

WOD

x100 Double Unders (200 singles)
x50 Air Squats
x50 Sit-ups
x10 Burpee Broad Jump
x50 Sit-ups
x50 Air Squats
x100 Double Unders (200 singles)

Thursday, August 2, 2012

Taco Veggie Lettuce Cups


Ingredients:
1 pound 100% grass-fed beef
1 bell pepper, diced (color of choice, I used half red and half orange)
2 to 3 green onion, diced
Taco Seasoning (see below)
Lettuce Leaves, washed and dried
Fresh Guacamole and Salsa
Cilantro, green onion, and bell pepper for garnishing (optional)

Taco Seasoning Ingredients:
1 1/2 tablespoons chili powder
1 1/2 tablespoons ground cumin
1 tablespoon paprika
1 tablespoon onion powder
1 tablespoon garlic powder
2 teaspoons oregano
1/8 teaspoon red pepper flakes ( a dash or two)
Add all of the above in a small bowl and mix to combine

Directions:
1.    In a large skillet over medium-high heat, add beef and cook until no longer pink.  Add bell pepper and green onion to beef mixture and stir to combine and cook for 2-3 minutes until veggies are slightly soft. 

2.    Add seasoning to skillet and stir until evenly distributed.

3.    Scoop beef mixture to lettuce leaves and garnish as desired.  Guacamole and Salsa is a must in my opinion.  Enjoy!

7/2/12 Workout

Strength

Snatch 5.5.3.3.1.1.1

WOD

21-15-9 Single Arm ALT. DB Snatch 50/35#
9-15-21 Wall Ball 20/14#
200m Run between each couplet

Wednesday, August 1, 2012

Meat Balls

Ingredients:

Sauce:
1 onion, finely chopped
2 garlic cloves, finely chopped
2 tbs olive oil
2 tsp sage, finely chopped
2 tsp thyme, finely chopped
2 tsp marjoram, finely chopped
1/2 tsp chili flakes
4 cups diced tomatoes

Meatball:
500g minced meat
1/2 ground cumin
1/2 ground coriander seeds
1/2 cayenne pepper
1 egg
4 tbs olive oil

Directions:
1.    Fry onion and garlic in 2 tbs olive in pan on medium heat till brown. Add sage, thyme, marjoram, chili flakes and tomatoes, cover pan and simmer for 15 min.

2.    Place minced meat, coriander, cumin, cayenne pepper, and egg in a bowl and mix. Roll mixture into 2.5 cm balls.

3.    Place 4 tbs of olive oil in pan on medium to high heat. Add meatballs in batches and cook until golden brown.

4.    Place meatballs into pan with sauce, cover and simmer for another 20 min. serve.