nov cff newsletter.pdf

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Issue 3 November 2013

N THIS ISSUE

!"!"!"November Announcements

Athlete of the Month

Competitor's Corner

Paleo Holiday Tips

Mobility 101

Meet The Coach

Mobility 101 by Coach Sarah

here are many reasons why it is important to preform a 5-10 minute

arm-up before stretching and working. Warming up helps reduce your

sk of injury and the aches and pains that come with exercise. The

ysiological reason to warm up is to assist your circulatory system in

mping oxygen-rich blood to your working muscles. The idea is to

crease circulation throughout the body in a gradual manner. A proper

arm up safely prepares the body for the increased demands of exercise.

old muscles do not absorb shock or impact as well, and are more

sceptible to injury. Other benefits of warming up are:

ncreased movement of blood through your tissues, making the muscles

ore pliable.

ncreased delivery of oxygen and nutrients to your muscles. This

events you from getting out of breath early or too easily.

Prepares your muscles for stretching

Prepares your heart for an increase in activity, preventing a rapid

crease in blood pressure

Prepares you mentally for the upcoming exercise

Primes your nerve-to-muscle pathways to be ready for exercise

mproved coordination and reaction times

Allows for time to work on skill specific movements, like double-unders,

rm specific movements, like squats, and strength specific movements,

e pull-ups

A warm-up shou ld consist of a low impact exercise such as a light run,

w, air-d ne, or um ro ing and should be around 5-10 minutes.

# ## Halloween 2013

# ##


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Surviving the Holiday with our very own Paleo Queen, Tiffany!ve you been doing a great job with the Lurong Challenge but are worried about the upcoming

idays and all the food that goes along with them? Well, dont be!! Thanksgiving is actually

e of the easiest times to maintain a paleo diet! Just throw the turkey in the oven, add a few

getables and voila youve got yourself a clean meal. Here is a quick sample menu and recipes

at can help to get you started. Add the following sides to your turkey.......

russel Sprouts Slaw: (From Paleo Comfort Foods)

up toasted pecans2 pound bacon, cut into small p ieces

4 cup Dijon mustard

tablespoons apple cider vinegar

tablespoons fresh lemon juice

lt and pepper

/2 pounds brussel sprouts, trimmed

Preheat oven 325. Place pecans on cookie sheet and bake 5-8 minutes until toasted.

Cook bacon in skillet until crispy, set aside on a plate, and save the bacon fat in the skillet.

In a separate small bowl whisk mustard, vinegar, lemon ju ice, salt, and pepper together a food processor slice the brussel sprouts.

Add sliced brussel sprouts to bacon fat in the skillet and saut until softened and slightlyowned.

Pour mustard mixture over sprouts. Add pecans and bacon and mix all together well.

ashed Cauliflower: (From Paleo Comfort Foods)

ead cauliflower, leaves removed, stem and florets chopped into similar sized pieces

up chicken stock or broth (more for a particularly large head of cauliflower)

4 teaspoon black peppercloves garlic, smashed

2 teaspoons fresh rosemary leaves

Place all ingredients in a medium sized saucepan or Dutch oven and bring to a boil.

Reduce heat to medium and cover, allowing to cook for 15-20 minutes or so, or until the

uliflower is very tender and easily mashed with a fork.**

You may need to add more stock if everything dries up and your cauliflower is not yet cooked

ough. Keep an eye on things as it cooks to see if you need to add some more.

Once cauliflower is tender and cooked through, pour off any excess stock that remains and

serve.

Pour all contents into a food processor and mix. If the cau liflower seems too dry, add in some

the reserved stock.

d in any spices, herbs, or mix-ins that youd like.

Pumpkin Pie Bars: (From PaleOMG)

For the crust:

6 dates, pits removed

1 cup a lmond butter

2 eggs

2 Tablespoons honey

1 teaspoon vanilla extract

Pinch of salt

For the fill ing:

1 (14 oz) can pumpkin puree

!cup canned coconut milk

"cup coconut cream concentrate or coconut bumelted to be just a bit soft

3 Tablespoons coconut oil, melted

3 Tablespoons maple syrup

1 teaspoon cinnamon

"teaspoon nutmeg

1/8 teaspoon ground ginger

1/16 teaspoon ground cloves (dont measure, jussplash)

Pinch of salt

For the toppings:

!cup pecans, roughly chopped

2 Tablespoons coconut oil

2 Tablespoons maple syrup

!teaspoon cinnamon, pinch of salt

1. Preheat the oven to 350 degrees.

2. First make the crust: Add your dates and almbutter to a food processor and pulse until it breakdown together.

3. Then add your 2 eggs, honey, vanilla, cinnamand salt and puree until smooth.

4. Grease an 8x8 glass baking dish with somecoconut oil and pour in your crush. Use a spoonsmooth off the surface and level out all over.

5. Place in the oven to bake for 12-15 minutes ocrust is firm and cooked through when you poke a toothpick. Then let cool.

6. While your crust is baking, make your filling.

7. Add you pumpkin puree along with all other

ingredients and puree until completely smooth.Coconut cream should be incorporated in, not ch8. When your crust is cool, top it off with yourpumpkin puree filling and smooth evenly through.

9.. For topping, Add 2 tablespoons of coconut osmall skillet to heat under medium heat. Then adyour chopped pecans.

11. These will burn easily so be careful.

11.. While constantly mixing the pecans, add yoursyrup, cinnamon, and a bit of salt and continue until the pecans have roasted a bit, about 3-4minutes.

12. Pour pecans on top of pumpkin puree filling.

13. Set in freezer to cool for 20+ minutes.


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Announcements

THECoachAndy1. How long have you been crossfitting? When did you join CFF?Approximately 3 &1/2 years. Ive been coaching at CFF since Septem

2011.

2. Share with us your athletic/professional background. How do they

to the gym? I played soccer growing up and Ive been lifting weights

I was a teenager. Currently, I am a professional firefighter in Norther

Virginia. Given the physical demands of my job, I take strength and

conditioning very seriously.

3. What do you like best about coaching? Least? I feel it all comes d

quality of life. My hope is that something we say or do will make a

difference on people years down the road. I want everyone to be a b

like J.R. DiCola.

4. What is your favorite benchmark WOD/lift/skill? Least favorite? W

dont care for benchmark WODs. I love squatting, snatches and pre

think the applications for real life and the athletic benefits are unden

5. You place a great importance on being educated in the gym. Do yo

recommend any books/websites, etc? I recommend you listen to wh

Dave Claassen tells you to do. Seriously, no book, site or cert will ev

come close to spending time with a good coach. As far as authors/

coaches, there are just too many. Jim Wendler, John Welbourne, Dan

Greg Everett, Justin Lascek, Glen Pendlay, etc.

6. Any coaching advice you wish all athletes would follow? Stop worabout what anybody else is doing. The most accomplished athletes

waste their time sharing their accomplishments and failures. Be

consistent and disciplined. Also, do exactly what I tell you to do. Alw

7. Share with us your nutrition habits. What is your ideal cheat meal?

Favorite recipe? Biggest food weakness? I dont eat grains, process

foods or a lot of sugar. I drink bourbon and eat chocolate regularly.

of those items increase strength and burn fat. Look it up, its scienc

read it in a booka leather bound book. I have a lot of those.

Master's Class is in full swing! Join CoachesTiffany, Lindsay & Annette on M, W, F at 10:30 &spread the word. Our athletes age 50 & olderare benefitting from the modified programming& extra mobility work.

NEW: Forward Teens class now meets on M, W,F from 2:45-3:30. All high school athletes are

welcome. No fundamentals required &membership is discounted. Just be warned thatCoaches Patrick & Carrie are creating anntense, competitive atmosphere!

CFF Kids classes will wrap up Session 1 on Nov.14. Next session begins Dec.5. Classes are from4:30-5:30 on Thursdays. Also, please inquireabout our daytime homeschool classes!

Mobility class with Coach Sarah meetsThursdays at 6pm. We can all agree thatstretching, warming up & flexibility are most

mportant to our success in the gym!Don't forget Yoga class with Kiersten meets onThursdays at 7pm. Reward yourself with somequality core training, stretching, & one of herfabulous temple rubs!

TWO weeks left in the Lurong Paleo challenge!Congrats to all of our participants. You guysrock! Thanks for sharing recipes, ideas & yourfeelings during this adventure. You MUST re-domeasurements & take after pics by Nov. 10!!Lindsay will be available on the 9th from 7-8 &10-11. Please make every effort to be there!

November 23- SAVE THE DATE! Following a10am group WOD, we will share in aThanksgiving potluck. We are in need of turkeyfryers. Please let Lindsay know if you can bringone!

During the month of November, we will run acanned food drive in an effort to collect 1,000bs of food for the homeless. IF we meet our

goal, all participants will get to give Kent &Lindsay a "pie in the face"! Need a littlemotivation? Just think about that 400m walking

unge WOD $

A HUGE thank you to Herb & Jennings (withsome help from Todd & Dave Steele) for theawesome logo surprise! The wall looksamazing!!! Also, thanks to the Halloween fairies

who decked out our box for the holiday #


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Athlete of the Month: Sheree1. When & why did you join Forward? I joined CFF 2 !years ago. Lindsay started it in her garage in our neighborhoodand my sister talked me into trying it. I was scared to death! After we did our first free class, my sister said sign meup. I thought she was nuts! I was 44 and thought Im getting too old for this! But I did it, and it was probably oneof the best decisions Ive made.

2. What has been your biggest achievement since you joined Forward? Sticking with it. Exercising regularly. Before Istarted at CFF, I tried exercising regularly and just couldnt stick with it. Knowing that Im going to be working outwith athletes and coaches who are supportive is very motivating.

3. What is your favorite lift &/or skill? Why? I love a deadlift! My favorite skills are kipping pull-ups and toes to bar. Iguess theyre my favorite because I can do them!

4. What is your least favorite lift &/or skill? Why? Double unders. They are the bane of my existence! I still cantstring them together. I dont love overhead squats-very awkward!

5. What physical/health improvements have you experienced since joining Forward? My overall health is sooo muchbetter since I joined CFF. Regular exercise has helped me improve my eating habits because I know when I go to thegym after eating crappy it affects my performance.

6. Name a few goals you have for the next few months. How do you plan to achieve them? I really want to get akipping handstand pushup. I can do them with 2 mats and sometimes 1 mat, but Id like to be able to do them withNO mat!

7. What motivates you daily? Staying healthy and in shape just feels good. Every morning before school my daughterand I talk about the WOD and the lifts. I love that shes as excited about it as I am. And knowing that some of myfavorite people are going to be at the box when I get there. Theyre such a great group of athletes. Were all there tomotivate each other.

What would you tell a beginner who is thinking about checking out our gym? I would tell them to try a class and notbe intimidated. It looks scary, but Crossfit can be scaled for all levels. Crossfit Forward has great coaches and athleteswho are very supportive.

ompetitor's CornerF athletes plan to participate in the following

mpetitions. Contact a coach for more details & please let

know of any others out there!

/2- Capital Throwdown

/16- Team Superfit Charlotte

/7- Superfit Rubicon & Cold War

ngrats to all of our athletes for kicking butt aller the eastern seaboard! We've had greatsults in the Hopper, Superfit Philly & Festivus!

you are interested in extra training for the up-ming Crossfit Open, contact Coach Kent.

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