May 7 - CF2 Challange

1st WOD starts at 12:00NOON

WOD 1: 12:00pm - 1:00pm

5 Rep Deadlift For Maximum Weight


WOD 2: 1:15pm - 2:00pm

In a 10 minute time limit:

Row as many meters as possible
Perform as many reps of push up burpees as possible

WOD 3: 2:30pm-4:00pm
For Time:

30 Chin Ups
100 Sit-Ups
60 Box Jumps (20"/14")
45 SDLHP (65#/45#)
45 Push Press (65#/45#)
45 Front Squats (65#/45#)
30 Push Ups (From the Toes)
100 Walking Lunges
45 Wall Balls (20#/14#)
45 Kettlebell Swings (1.5Pood/1Pood)
100 Air Squats
500 Single Under Skips

Rules:
WOD 1:
Each participant gets 3 attempts at his/her 5 rep max lift
All 5 reps must occur within a 30 second time limit; timer starts when 1st rep is lifted off the floor
Full extension required at top of lift for rep to count
Choose your starting weight wisely
Team score will the average weight lifted for the team (Total weight/#of team members)

WOD 2:
2 teams will be competing head to head.
10 minute time limit.
2 people/team may be working at a time. (one person rowing/one person doing burpees)
Chest must touch the floor at the bottom and body must be at full upright extension (perpendicular to the floor) at top and hands must clap.
ie: 1 person may be rowing and all others may be doing burpees as long as only one person is performing any part of the burpee movement at any given time.
Strategize Carefully and maximize the use of your time.
Your score will be meters rowed plus burpee reps performed.

WOD 3:
Two teams will be competing head to head.
1 person/team may be working at a time.
Movements must be completing in the order shown above
All reps for each movement must be completed prior to moving to the next movement. (all chin-ups must be complete prior to moving on to the sit-ups, all sit-ups must be complete prior to moving on to the box jumps etc.)
Chin must be higher than the horizontal plane of the bar
Sit-ups - shoulder blades touch mat at bottom and elbows touch knees at top
Box Jumps - full extension at top
SDLHP - elbows above ears and bar above collar bone at top
Push Press: Arms locked out at top, push jerks not allowed
Front Squat: Hip below knee at bottom
Push ups: Chest to the floor, arms locked out at top
Walking lunges: knee touches the floor, full extension at top
KB Swings: must be able to see your arms behind your ears at top of swing
Air Squats: hip below the knee, hips at full extension at the top
Skips: once under, rope must fully pass under the feet to count as a rep.


Participation:

Team captains must ensure full participation from everyone on his/her team. This is a fun event and it will be more fun if everyone gets an equal opportunity to participate.

Team captains and co-captains must ensure proper form for his/her own team. Honor system is in full effect.

Each team must count their own reps. We will attempt to assign someone from the other teams to count, but you must be accountable to correctly and honestly count your own reps.


Teams:

Team 1:
Darren Sweeney(C), Lisa Thember(A), Darren Yick, Carrie Dunaway

Team 2:
Gino Ferronato(C), Dan Gammond, Tiffany Wylie(A), Becky Lacosse

Team 3:
Ken Leew (C), Bill Tillapaugh(A), Julia Landry, Allison Bainbridge, Alana Mackinnon

Team 4:
Todd Screpnek (C), Giles Landry(A), Jessica Tillapaugh, Judy Bainbridge, Arti Asre

Barbeque to follow at 5:00pm.

See you all on Friday.

Friday's Recipe

Spinach Cake

1 ½ pounds spinach, thoroughly washed, leave stems on if they are not tough
3 tablespoons grapeseed oil
1 cup pine nuts
2 cloves garlic, minced
2 eggs, whisked
½ cup currants
1 teaspoon celtic sea salt

1.Wilt spinach in a large covered saucepan, over low heat (do not add water) 5 minutes, until tender

2.Drain and cool, then gently squeeze moisture out of spinach

3.Place spinach in food processor and pulse until coarsely blended, then set aside

4.In a small skillet, warm 3 tablespoons oil, add pine nuts and saute until golden brown

5.Add garlic to pan of pine nuts and saute together an additional minute

6.In a large bowl, combine pine nuts mixture, blended spinach, eggs, currants and salt

7.Spread mixture into a greased 7 x 11 inch pyrex baking dish8.Bake at 350° for 30-40 minutes

9.Serve

Makes 12 spinach cakes

CF2 Challenge - May 7th

-4- teams.

-3- WOD's.

-2- heats per WOD

-1- Winner

GO!!!!

More coming Friday, April 30th...

Microwave - Kitchen Storage

I will be leaving this post up for the entire week. That's how strongly I feel about it.

Here is the challenge: Learn how to eat cold food!! Microwaves are NOT a valuable appliance. I cannot think of a worse household appliance.

Resulting Effects on the Human Body

Digestive System: The unstable catabolism of microwaved foods alters their elemental food substances, causing disorders in the digestive system.

Lymphatic Systems: Due to chemical alterations within food substances, malfunctions occur in the lymphatic system, causing a degeneration of the body's ability to protect itself against certain forms of neoplastics (cancerous growths).

Blood: A higher-than-normal percentage of cancerous cells in blood serum (cytomas) can be seen in subjects ingesting microwaved foods.

Brain: Their residual magnetism effect can render the psychoneural-receptor components of the brain more subject to influence of artificially induced, microwave-radio-frequency fields from transmission stations and TV relay networks.

Free Radicals: Certain trace minerals molecular formations in plant substances (in particular, raw-root vegetables) form cancer-causing free radicals.

Increased Incidence of Stomach and Intestinal Cancers: A statistically higher percentage of cancerous growths result in these organisms, plus a generalized breakdown of the peripheral cellular tissues and a gradual degeneration of digestive and excretory functions.

Microwaves Reduce Food Values

Microwave exposure caused significant decreases in the nutritive value of all foods studied. The following are the most important findings to date.

Vitamins And Minerals Made Useless: In every food tested, the bioavailability of the following vital nutrients decreased: Vitamin B Complex, vitamins C and E, essential minerals and lipotropics.

Vital Energy Fields Devastated: The vital energy field content of all foods tested dropped 60 to 90 percent.

Digestibility of Fruits and Vegetables Reduced: Microwaving lowers the metabolic behavior and integration process capability of alkaloids, glucosides, alactosides, and nitrilosides.

Meat Proteins Worthless: It destroys the nutritive value of nucleoproteins in meats.

All Food Damaged: It greatly accelerates the structural disintegration of all foods tested.

Friday's Recipe

Squash Pie
2 medium butternut squash, cut in half, seeded
3 tablespoons butter or grapeseed oil
2 eggs
1 tablespoon vanilla extract
1 teaspoon cinnamon
¼ teaspoon nutmeg
½ teaspoon celtic sea salt

1.Bake squash in the oven at 350° for 40 minutes, until soft
2.Scoop squash out of skin, discarding skin
3.Place squash in food processor with butter (or oil), eggs, vanilla, cinnamon, nutmeg and salt
4.Puree until smooth and creamy
5.Place in a 9 inch tart pan or a casserole dish and bake at 350° for 40 minutes
6.Serve
Serves 8

What is POOD? and Where did the Kettlebell Come From?

POOD

-a Russian unit of weight equal to approximately 36 pounds


- Pood (пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds). It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.


The kettlebell, or Girya in Russian, is an old Russian strength and conditioning tool. It has been used for centuries by the Russian military, police, and the laymen to gain strength, agility, power and endurance. It has been used both as a training and a testing tool in competitions. Although it first appeared in a Russian dictionary in the year 1704, nobody knows the exact origin of the kettlebell, although there are some theories.

One of the theories is that the kettlebell started life as a farmer's balance weight, used to measure out quantities of goods on balance scales. As it is the nature of people to compete and test their strength against others, the balance weights were then also used in competitions to see who could lift them the most. Another theory is that the kettlebell was invented by the artillery branch of the military, who added a handle to the cannonball in order to develop strength that they could apply to loading the cannonball in battle.

It is known, however, that regardless of the origins of the kettlebell it was indeed used by the artillery soldiers and all other branches of the military, the police and militia, the laymen, and professional athletes and wrestlers of the 18th, 19th, and early 20th centuries. Famous strongmen and wrestlers like Eugene Sandow (the man appearing on the Sandow statuette, presented to the winner of the Mr. Olympia), Louis Cyr (famous Canadian Strongman), Georg Hackenschmidt (the first widely recognized World Heavyweight Champion in wrestling and inventor of the Hack Squat), and many others lifted kettlebells.

More recently the kettlebell has been used by such people as Dr. Valentin Dikul, a Russian strongman and therapist known for juggling 90kg (198lb) kettlebells on stage. In the western world the kettlebell is now used by the US Marines, Special Forces, FBI, and the Secret Service. It is taking off with members of the RCMP. Now everybody from housewives, to professional athletes and mixed martial arts fighters, to firemen and police officers, to post-rehab patients are learning and benefiting from everything a kettlebell can help you achieve.

What's the Problem with Grains?

Grains are in fact a large supply of starch, surrounded by a kernel.

Starch decomposes (digests) into maltose and isomaltose in the
intestines, which then decompose into glucose. You can look at it this
way. When you take a slice of bread and crush it in your hand, you are
virtually eating that amount of refined sugar. The problem is that that
amount of sugar elevates the bloodsugar levels amazingly fast and
causes your pancreas to produce lots and lots of insulin to metabolise
it. Humans are not adapted to eat such amounts of concentrated
carbohydrates and the pancreas (and adrenals) aren't fit to the job.
Over time one will develop insulin resistance, hypoglycemia, diabetes
II. Another problem is that the immune system crashes when your
bloodsugar levels increases to high levels. It takes *hours* for the
the immune system to recover fully.

Another problem with refined grains is that it's void of minerals and
vitamins, which are needed to properly digest and metabolise the huge
amount of starch. So, each time you eat a slice of bread, your body
needs to take minerals and vitamins from its limited stores to digest
and metabolise it. Over time, you will develop deficincies of these
vitamines and minerals.

Friday's Recipe

Monette made these on Wednesday night. Delicious!

Lemon Kale Chips

1 bunch kale (prepared and washed)
2 tablespoons olive oil
2 tablespoons lemon juice
¼ teaspoon celtic sea salt

1.Preheat oven to 350°

2.Chop kale into ½ inch pieces

3.Place kale in a large bowl

4.With hands massage oil, lemon juice and salt into kale

5.Place kale on parchment lined baking sheet

6.Bake at 350° for 10-15 minutes until kale is dark green and crispy (Shauna from Gluten-Free Girl has a great Baked Kale Chips recipe on her site. She says the 12 minute mark is the perfect done time)

7.Cool and serve

The Fittest Canadian TBD May 28 - 30th.

If any of you want to witness intensity first hand. Come watch this spectacle.

http://games2010.crossfit.com/events/canada/


Be forewarned: You may be hooked afterward......

Quit worrying about your health.
It'll go away.

~Robert Orben

Monday, April 12, 2010

Friday's Recipe

Pumpkin Meringue Pie

Time: 1 hour 15 minutes
• 6 egg yolks
• 1 15oz can pumpkin (unsweetened)
• 1 Tbsp real maple syrup
• 1 tbsp real honey
• 1 tsp cinnamon
• 1 tsp ginger
• 1/2 tsp cloves
• 1/2 tsp sea salt
• coconut oil

Separate the yolks carefully from the whites (see
meringue recipe). Reserve the whites for use in the
meringue. Combine the pumpkin and yolks in a mixing
bowl; beat well. Add all of the remaining ingredients,
continue to beat until well mixed.
Lightly grease a pie pan with coconut oil. Pour in the
pumpkin mixture, bake at 425 degrees for 15 minutes.

Carrot Cake Muffins Reduce heat to 350 and bake for 20 more minutes.

The Wait of the World...

That'll Leave a Mark...

The Epitome of "No Excuses"...

http://media.crossfit.com/cf-video/Games2010_AgainFaster_GAKyleHighlight.wmv

Happy Easter