Thank You

“Great organizations demand a high level of commitment by the people involved.”

-Bill Gates

I just wanted to take a little time and post space to just say THANK YOU.  Thank you  for BELIEVING in what is happening at XFA.  Thank you for TRUSTING enough to take heed to the information being given.  Thank you for  COMMITTING to showing up day after day and giving your all.  Thank you for DIGGING DEEP even when you are tired, when it’s hard or you just aren’t feeling it.  Thank you for GIVING your best everyday.  Thank you for being DETERMINED to learn a new way to eat that will increase the longevity of your life…YOU DIDN’T HAVE TO.

These are the things that will you set you apart wherever you go.  You put yourself out there every time you walk in The Red Doors.  You allow us to know you, you put your pride aside and allow us to teach you, you let it all hang out and let us strengthen you.  

Every time you enter XFA you become a stronger person inside and out. It’s been such a rewarding experience.  For some of you it might be an unassisted pullup, a body weight deadlift or a consecutive mile run without stopping to walk.  For many, what it truly looks like is the realization that you CAN do this and you WILL do this…

I just wanted to thank each and every one of you for believing in XFA and what we stand for.  Thank you for spreading the word.  Thank you for telling others it’s possible for them.  Thank you for being a part of what we are doing.  It means more than you will ever know.  None of this victory would be possible without each and everyone one of you.

YOU MAKE EVER DAY WORTH IT FOR ME!!!!

-LuLee

C-WOD

6 Rounds
20 sec AMRAP Hang Power Cleans M95/W65
40 sec rest
20 sec AMRAP Med Ball Slams M25/W10
Rest 40 sec

XFA WOD:

3×3 Weighted Pullups

5 Rounds:
7 OH Squats
7 Pushups
200m Run

Blood Sugar!?!?

 

  

One Crazy Saturday!! 28 PEEPS!!

What is blood sugar?  Blood sugar is the amount of glucose (sugar) present in our blood.  When you eat carbohydrates your body breaks them down into sugars, which are absorbed into the bloodstream. The sugar level rises, and in response, your pancreas releases a hormone called insulin. Insulin helps take the sugar from the blood and put it into the cells, where it can be used as energy to fuel your body.  Insulin’s primary function is facilitating the storage of extra sugar in the blood as fat.   How can we control blood sugar?  Some helpful tips on controlling blood sugar is to eat plenty of vegetables and some fruit throughout the day, and also allow for some protein (soul and face) with every meal or snack.  When eating protein with every meal or snack especially with fruit it doesn’t allow for the fructose and glucose to instantly spike our blood sugar level which in turn doesn’t send a signal to release as much insulin.  Remember when eating protein it produces a hormone glucagon which counter balances out our insulin levels…plus helps for recovery and muscle definition, who doesn’t want that??   

Fish Oil Supplement  

Lets make sure we are on track with our fish oil supplement.  We need .5 gram for those with healthy body fat percentage or 1.0 gram for those with unhealthy body fat percentages per 10 lbs of body weight.  So for a 215 pound man with healthy body fat we need to take .5 grams per 10 lbs which would equal out to about 10 grams a day.  If you guys have any questions on this stuff let us know we would be glad to help you figure your correct amount.  Keep up the good work guys, ” Helen” WOD was awesome to watch, we had PRs all over the place.  Ceci shaved off 2:30 secs with a lighter band…way to go!!  David and Gretchen also had some pretty impressive times!!  You guys are truly amazing and a pleasure to coach!!  

C-WOD 

3×15
GHD Situps
GHD Back Extensions
KB Swings
Pushups
Pullups 

X-WOD: 

10 Broad Jumps for distance 

3 round :
15 Deadlift
12 Hang Power Cleans
9 Front Squats
6 Push Jerk 

Why Insulin Is So Important?

 

Shane and Holly in their Saturday workout gear!! Good stuff guys!!

 

 Quote of the Day:

“Hell would be meeting the man or woman you might have been.”

What is so important about controlling our insulin levels?  We can strongly control our insulin levels by our nutrition, exercise, and lifestyle choices.  Insulin is the master hormone, which is released from our pancreas after  consumption of too many carbohydrates and protein respectively.  Carbs are stored as glycogen in the liver and muscles.  Once the liver gylcogen is full, the excess carbs are stored as fat- Triglycerides.  Insulin’s primary function is a storage hormone and when insulin is high, nothing gets out of our cells.  High insulin levels can lead to: abdominal adiposity- apple shape, high circulating blood glucose, high blood fats-hypertriglyceridemia, and high blood pressure- hypertension.   For good health we want low insulin levels, good insulin sensitivity so we can get the most from insulin.    

Keep up the good work on your Nutrition guys and if we need to make some changes lets work hard this week to make them happen.  We are proud of you guys!! 

C- WOD

Press: 10,8,6
Deadlift: 5,5,3,3
Good Mornings: 3,3,2,1,1

X-WOD:

“Helen”

Tuesday’s Recipe!

So Cute!!

Chicken Fajita Salad

Ingredients

• 1 Tbsp olive oil
• 3/4 cup sliced onions
• 8oz skinless chicken breast
• 1/2 tsp cumin
• 2 tsp oregano
• 1 cup chopped bell peppers
• red leaf lettuce (optional)
• 1-2 tomatoes
• 1 avocado

Instructions

1. Add olive oil to a skillet. Heat over medium.
2. Add sliced onions, saute until softening.
3. Cut into strips and add the chicken.
4. Add the cumin and oregano, saute, tossing often.
5. Add the bell peppers when the chicken has browned.
6. Wash and shred the lettuce. (optional)
7. Add the tomatoes, toss.
8. Serve the salad on two plates, top with the chicken fajita mix.
9. Add the sliced avocado.

 

C-WOD:

3 Rounds:
6 x Clapping Push Ups
9 x Bounding Squats
12 x Ring Rows
Sprint 100m

XFA WOD:
7 Deadlift
1 Max Height Box Jumps

Bring On Monday!!

Mike working so hard, he's smoking!!

Looking forward to seeing all your smiley faces tomorrow!  By the way great turn out on Saturday, 28 people working hard…amazing to see!!  Hope you all had a great weekend and enjoyed the sunshine:)    

C-WOD:
5 Rounds for Time:
5 Split Power Cleans: (M205/W125)
10 Box Jumps (M30”/24”)

X-WOD

4 Rounds of:
400 M Run
10 Pistols/ leg

3x12MB SItups

Week 2 for ALL our Runners!! 

Running WOD’s

5k Runners 1.5 mile run
10 Milers 3 mile run

5 x Hill Repeats (longer hill than shorter :))
Rest 1 min at the top and then rest 1 min at the bottom

1 x 200m, 400m, 600m, 800m
Rest the amount of time it took you to do the previous run

15 minute time trial
Try to cover as much distance as possible

POST TIMES TO COMMENTS

Fun Day Friday!!

Everybody great job this week, hard work and good Nutrition all over the place…so great to see:)  I also wanted to give a shout to Shane for having a great start to the challenge losing 12 pounds so far!!  That is awesome!! We are starting to notice change in body composition and we all want to hear and share in your success.  Let us know how your looking, feeling, and performing?

 

T-Shirt For The Pear Blossom:

What should go on the back of OUR t-shirts? Any suggestions?

WOD   

Fun Day Friday YOU pick your WOD!!

Tips To Eating Healthy & Cheap!!

Great work tonight Ladies!!

Ramen noodles may be cheap, but they sure don’t offer much in the way of nutrition.  It seems that all the affordable foods in the grocery store are pretty bad for you. However, there are ways to maintain a healthy diet for less. It takes some commitment and a little creative cooking nothing you guys can’t handle!  Here are a few tips to incorporate into your lifestyle to help the pocket book. 

1.  Stretch Your Meat – If you are indeed a carnivore, then you know how expensive meat can be.  So instead of two chicken breast or eating too much ground turkey in one sitting  try and work on the portion size. 

2.   Make a Shopping List – By planning meals ahead of time and sticking to a shopping list, you will avoid any unnecessary (and unhealthy) impulse purchases.

3.  Avoid Processed Foods – Starting with raw materials is not only cheaper, it will cut many preservatives and additives out of your diet. This can only improve your mental and physical well-being.

4.   Drink Only Water – Your soda/coffee/juice/alcohol dependency isn’t doing your wallet or your body any favors. Water is the only liquid you will ever need to drink. So, put a filter on your tap and drink without guilt.

5.   Buy In-Season Produce – A seasonal produce chart may help you do determine what will be cheapest at the store right now. Buying your favorite fruits and vegetables during the off-season can really cost you some major dough.

6.  Shop at the Farmer’s Market – Are you paying gouged prices at your local health food store when you could be getting your food direct from local growers? Check out the local farmer’s market before heading to the grocery store.

7.   Clip Coupons – This is an obvious way to save some money on food. However, be sure to only save coupons for healthy foods, no matter how much those Oreos are marked down.

How important is longevity and a healthy lifestyle?  Is it worth enough to maybe spend alittle extra on quality foods that don’t affect the body negatively? Post your thoughts and comments!!

Another recipe to try this weekend!

Paleo Lasagna

2 lbs grass fed ground beef

1lb mild Italian sausage (You can use chicken or turkey sausage)

1 red onion diced

4 cloves crushed garlic

2 tbsp dried oregano

2 tbsp dried basil

1/2 tsp cayenne pepper

1/2 tsp sea salt

2 tbsp olive oil

1 28 ounce can of diced tomatoes drained

1 small can of tomato paste

1cup organic black olives sliced

6 zucchinis thinly sliced

In a large soup pot saute onions and garlic in the olive oil for about 3 minutes.  Add ground beef and sausage and brown.  Season meat mixture with all dry ingredients and add drained diced tomatoes and tomato paste and mix well.  In a big lasagna baking dish place a layer of sliced zucchini and then ladle on a thick layer of the meat mixture and top with the sliced black olives.  Top meat and olive layer with another layer of sliced zucchini and top with a final layer of the remaining meat mixture.  Cover tightly with aluminum foil and back at 350 for 30 min.  Let sit for 10 min before serving.

C-WOD:
“The Bear”
5 rounds, 7 sets
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed

X-WOD:

Alternating 8 Min. Tabata
Thrusters
Burpees

Ring Support
L-sits

One Week Down

 

Anika Getting in a Breather While She Cheers Julie On!!!

 

Did you realize that the definition of allegiance is to bind yourself to a course of action?  Yep….not some random word I picked out of the blue.  This is what each and every one of you does daily when you step into the gym, every time you eat a meal or decide against a certain food.  You are staying on the path you have set out to travel.  Sure we take detours once in awhile, but we are fallible and that’s ok.  But as you walk through life decide where you are cutting corners and where you have really have walked the path as you have committed.  We are all in this together, it’s not always easy but if it was easy everyone would do it.  

What commitments have you made at XFA?  What have you yet to commit to?

I commit to getting the most out of my training by being consistent to myself and my training.

I compete with MYSELF to be better everyday.

I encourage those around me to do their best.

I keep track of my scores, results and attendance to track my success. 

I know going through the motions is not acceptable.

I agree to give 100% of whatever I have when training in and outside of the gym.

I agree to come as often as humanly possible. 

I realize that good health and fitness requires commitment

I will give the commitment necessary to get the results I want. 

I will pay attention during class and help others to the same.

I realize if I slow down class, I am stealing training time from my classmates.

I will do my best to learn all the movements necessary to successfully participate in training.  

Great work of working hard and keeping up with your journals and food.  Let’s keep it rolling…we are now one week in.  This is a 60 day challenge but this is also a lifestyle that we hope you take heed to and continue to only improve your overall health and fitness.  We are proud of each and every one of you!!!!  

C-WOD:

“ 50 In the Clip”

For Speed: Weight on PC: M95/W65
For Power: Weight on PC: M135/W85

* Chest must touch bar on burpee

X-WOD:

“Nasty Girls”

3 Rounds:

50 Air Squats

7 Muscle Ups

10 Hang Power Clean 135/95

Ode to the Craving!!!

You have entered Tinseltown, you walk past all three concession stands before arriving at theatre #6. Your nostrils are filled with the aroma of double buttered salted popcorn and diet Coke and your taste buds scream for Skittles and Sour Patch Kids. It’s your lucky day, the nose-picking ten year old with a box full of Junior mints has gone from innocent bystander to safari style prey (too bad he picked the seat next to you). You’ve been CrossFitting four days a week so of course stealing this snot-nose kids candy will be easier than 30 freaking double unders. Even though the common consensus is we are a gym full of super fit people let’s not let our claim to fame be choke holding fourth grade kids out of their box of Junior Mints. (Dramatic emphasis added by the one and only Annie Hoffmeier)

Cristal Loves Paleo

We are talking about the cravings folks. Too bad we don’t crave brussel sprouts and broccoli. Well maybe not too bad but we would be a whole lot healthier if we did. But, here’s the deal, if you are craving food chances are you are missing something significant in the food you are eating. You may be eating food that is too acidic or you need a bit more acid in your food. We all are a bit different though in how we break down food and what works best for us. So we have attached a website that has a chart that will help you with distinguishing cravings. What your craving is really saying, what your body is trying to let you know it needs. The website is listed below.

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Click on the blue randomness above to get to the link….

Here are a few more tricks for helping with cravings:

1. Start taking fish oil it’s brilliant for cravings. This is a link to some of the purest fish oil you can buy…it’s what I use and I LOVE IT!!!!

CLICK TO ORDER FISH OIL click products at the top of the page

2. Don’t chew gum all day thinking that it will help the craving go away, it’s only adding too it as you are getting an insulin response from the artificial sweetener in gum.

3. Don’t drink a diet to try and cure it, the artificial stuff is gonna do what the gum does.

4. Make sure you are getting enough water

5. Follow the chart and the info it’s giving you for certain cravings.

Tell us what you have been struggling with the most. Everyone is struggling somewhere let’s help each other out and support the fam.

C-WOD
Front Squat with 2 second pause in bottom:5,3,3,3
Clean: 3,3,2,2,1,1
Split Jerk: 3,2,1,1,1

Rest 5-10 min

Work on Muscle Ups

X-WOD:

Press 3,2,2,1,1,1
Max Strict Pullups
Back Squat 3,2,2,1,1,1
Max Kipping Pullups

Runner’s WEEK 1

Great Job Saturday Class!!

Hope every one had a great weekend and is ready to get after it this week. Thanks to those who posted some of their favorite recipes over the weekend, they looked scrumptious diddle umptious:) Looking forward to giving them all a try. Feel free to post tasty recipes as you continue to develop your own library of healthy meals. You can count on us to do the same!

Calling ALL runners its time to start incorporating some extra runs through out the week to help get us prepared to ROCK the Pear Blossom. Here are acouple for this week to get you guys started. Try and work the runs into your schedule as best fits and if you have any questions please ask. Looking forward to seeing all your faces in the gym next week.

We need to come up with what we want our T-shirt to say on the back for the Pear Blossom? Any ideas post them to the comments and we will pick the top 3 and have a vote!! Put your thinking caps on and lets see what we can come up with!?!?

C-WOD:
3 x 15 Reps
GHD Situps
GHD Hip Extensions
KB Swings
Pushups
Pullups

X-WOD
400m Run
50 Situps
30 Double Unders
800 M Run
50 Superman
30 Double Unders
400m Run

Running WOD’s

8 x 200m Sprints 90 sec recovery
Try to keep splits within 2-3 seconds of each other

2 x 800m 90 sec recovery

POST TIMES TO COMMENTS