These exercises are targeting the infraspinatus muscle (part of the rotator cuff) that is most commonly the weakest and most neglected muscle in the shoulder. Many times weakness in this muscle can lead to shoulder pain with overhead movements. It can also be the reason why you lose the bar out in front of you on a snatch, or have pain when you bench press.To strengthen the infraspinatus you can do this external rotation exercise in several different positions:

Perform any of the above variations 3 times a week doing 3 sets of 10-15 repetitions.

Check back each month to learn a new prehab exercise to help prevent injury and stay healthy. ~ Lauryn

PT Corner with Dr. Lauryn Ginsburg

This isn’t just for the men in the gym. Women have and need testosterone, too! Don’t get me wrong, there are synthetic and not so natural (i.e. illegal) ways to boost testosterone levels that indeed work, and work well, but instead of a magic pill or shot, there are scientifically proven ways you can naturally boost your testerone levels through simple lifestyle changes.1. Eat Your Veggies.Studies have shown that vegetables that contain indole-3-carbinol can have a positive impact on estrogen metabolism in men. This nutrient is found naturally in many green and root vegetables, such as brussels sprouts, cabbage, turnip, rutabaga, bok choy, and broccoli. Try to get 1 or 2 servings of vegetables from this group into your daily diet.

2. Up Your Protein.Research has shown that meat protein increases your testosterone levels and generates increased amounts of muscle mass. Choose lean sources like chicken breast, white fish, pork, buffalo, turkey, and 90%+ beef.

3. Eat Healthy Fats.Fats are the densest source of energy. They are essential to our health. They help maintain cell structures, feed the nervous system, regulate hormone levels, and much more. Healthy fats found in meat, olive oil, avocados, most nuts, flax-seed oil, and a number of other foods, are an important part of your overall health. Studies have demonstrated that diets full of healthy fats will have higher levels of testosterone. However, not all fats are created equal. Avoid trans fats, which were designed to give food a longer shelf life. These are often found in packaged and fried foods.

4. Relax.Cortisol is the body’s stress hormone that interferes with the production of testosterone. Cortisol is also associated with an increase in appetite, muscle loss, and the accumulation of belly fat.

5. Sleep More.Studies have shown that lack of sleep will cut your testosterone levels. They have also shown that restricted sleep will make losing weight more difficult, and you will lose more muscle during caloric restriction. Try to sleep 7-9 hours every night.

Boost TestosteroneThe Natural Way

Sidelying: use a 2.5-5 pound weight

Standing (arm by your Side): use crossover

symmetry

Standing (arm at 90 degrees): use

crossover symmetry

Why do I crave foods that are sweet and salty?It’s all in your brain! For thousands of years, our ancestors learned that sweet foods were higher in calories, while salty signaled that the food might replenish electrolytes. Today, snacking on a combination of different flavors and textures activates sensory-specific satiety. For example, think about crunchy caramel corn. If you only eat the caramel, your tastebuds will eventually tire of the sweet, same goes for the salted popcorn. But when paired together, your brain has a harder time reaching flavor satiety, which means you’ll more than likely eat more than you had intended. Some healthier options would be peanut butter and celery

and/or an apple. You’ll get the sweet and salty combo without the over indulgence and your waistline will also thank you.

Food Cravings

I don’t know about you, but eating cookie dough brings me back to my childhood. If you feel like reminiscing, here’s a healthier version of our favorite from yster year.INGREDIENTS:For the cookie dough:• 1/2 cup almond butter• 5 tablespoons almond flour• 1 tablespoons maple syrup• 1/2 teaspoon vanilla extract• 1/8 cup chocolate chipsFor the toppings:• 1 batch salted carmel sauce• 1/2 cup chocolate chips

DIRECTIONS:1. Line a mini muffin tin with parchment or silicone liners. Press small scoops of cookie down into each liner to form the base of Start by making your cookie dough. Place all of the cookie dough ingredients in a small mixing bowl, and use a fork to mix them together. Mix until a chunky batter forms. each little cup.2. Spoon the salted caramel sauce on top of the cookie dough.3. Melt your dark chocolate, either in the microwave or in a double boiler on your stove top. Spoon the melted chocolate on top of the caramel and sprinkle sea salt on top.4. Place your salted chocolate caramel cookie dough cups in the fridge until the chocolate is set. Then, enjoy! Eat ‘em up! Store in an airtight container in the fridge or freezer.5. Enjoy!

SALTED CHOCOLATECARAMEL COOKIE DOUGH CUPS

If you missed our stuffing recipe from last month, we’ve got another one for you! Traditional thanksgiving stuffing is meant to go inside the bird, not baked as an entirely different dish, am I right? Since paleo is grain free, most of the stuffing recipes out there are made with meat or the “bread” is actually nut flour based, which absorbs lots of moisture and gets soggy when inside the turkey. So for the last three years, I have been experimenting with paleo stuffing that can actually be stuffed inside of a turkey and remain soggy free. This year, I nailed it, because I found Simple Mills products! Simple Mills are a paleo friendly company that sells everything from crackers and pizza to muffin & cake mixes. I actually met the people behind the product and they truly believe in good quality food with simple ingredients. Even though this is also a nut flour based product, this recipe makes a perfect, non soggy stuffing.

Paleo Stuffing

INSTRUCTIONS:1. Heat 2 tbsp ghee/butter on cast iron skillet over medium heat2. Sauté onions, carrots, and celery until onions are translucent, adding extra turkey broth when necessary to avoid burning and to de-glaze the pan to capture all the flavor 3. Add in apples, bacon, cranberries and mix evenly, cook for 1-2 minutes4. Add cubes of bread, herbs and spices, mix evenly. 5. Set aside, let cool 10 mins6. Stuff turkey7. Eat the rest with spoon :)

Tip: You can make the bread 4 days ahead of time, just store in air tight container on your counter or in the fridge.

Guys, remember to be creative! You can put anything into stuffing! We had some left over pinenuts from another recipe, so we dumped the rest in our stuffing, which gave it a good crunch! Other people do chestnuts, almonds, blueberries, or ground sausage if that’s your thing, too.

INGREDIENTS:For the bread:• 3 eggs• 2 tbsp apple cidar vingear• 2 tbsp olive oil• 1/4 cup water• 1 box of Simple mills Artisan Bread mix - follow the instructions on the back of the box to make a loaf of bread.

For the stuffing:• 1 loaf of Simple Mills Artisan Bread Mix chopped into cubes• 2 onions- chopped • 1/2 cup of finely chopped carrots- about 2 carrots into the food processor• 1/2 cup of finely chopped celery- about 2-3 stalks in the food processor • 2 tbs of ghee or grass fed butter • Handful of cranberries• 1 granny smith apple- peeled and chopped• 1/4 cup turkey broth• 4 slices of bacon; cooked and chopped• 1 tbsp rosemary• 1 tbsp oregano• 1/2 tbsp sage• 1 tsp Himalayan sea salt • Pinch of adobo seasoning

To round out the year, we’ve chose Karen Rosen as our December 2016 Athlete of the Month. When she’s not flying high working her day job as a flight attendant or dreaming about doing a partner WOD with the one and only Tom Brady (he’d workout, she’d just watch and just stare), Karen is dominating life.

1. How did you get into CrossFit and when did you start?I got into CrossFit about 3 years ago when I told my hairdresser that I was tired of my current workout rou-tine. She told me about a client that was going to CrossFit and said she loved it. That client was Shona. So I guess I owe Shona a big thank you!

2. What is your favorite barbell and body weight movement? Least favorite?Deadlifts - because I can lift more than 1.5 times my bodyweight and pull-ups. As far as least favorite, just ask any coach and they will tell you overhead squats and handstand push-ups because I still can’t do them!!!

3. What is your favorite named WOD? Least favorite? My favorite would have to be Karen because they named it after me (lol) and I also like Cindy and least favorite is Nancy.

4. How would you describe your diet? Paleo, Zone, whatever? I like the “whatever” diet because that describes me. I’m not a very healthy eater and I should work on that.

5. What are your goals (short term & long term)? And what are you doing to improve them?My short term goal would be to get double unders (I’m almost there) and improve all movements on the barbells. My long term is to make sure that I am the best person that I can be on the inside and out. To get there, it’s all about practice, practice, practice and as far as long term, I choose to remember, that if I want to be the best that I can be, I need to do that one day at a time for the rest of my life.

6. How do you balance family/friends, work, and CrossFit? Was it hard at first?Life is all about making choices. We all choose time to eat and sleep. I guess working out is in that same category. I have a crazy schedule and I’m never home. I have lots of friends and family that I spend time with but it’s all about balance. If I know that I’m suppose to work out and I don’t, all I can think about is that I didn’t work out. So, I just do it. It becomes a way of life.

7. What’s the best part about coming to CrossFit Wicked?Getting away from my husband!! Okay, all kidding aside, I agree with what everyone has said at Wicked, that it’s definitely the community. The coaches are awesome and the friends I’ve made here, will last the rest of my life.

8. What has CrossFit Wicked done for you outside of the box?I know some will disagree :-) but it has helped me with my long term goal. It has made me a better person on the inside and out.

9. Do you have any advice for someone thinking about joining CrossFit Wicked?Just do it. It doesn’t matter how old you are or how strong you are. Please don’t procrastinate because you’re missing out on a WICKED good time!