Hey Evening CrossFitters – on Thursday November 1st, CFWH will be hosting a book signing and Q&A session with Diane Sanfilippo, author of Practical Paleo. The event is free and will last from 6 to 8PM. You can RSVP here. The following classes will be canceled for the evening:
5:30 PM and 6:30 PM CrossFit
6:00 PM Strength
7:00 PM Olympic LiftingContinue Reading »
Celebrate the end of the Whole Life Challenge or just come on out and have some fun for no reason at all! RSVP on Facebook here or send an e-mail to email@example.com!Continue Reading »
Join us this Friday, October 26th at 6PM for a Halloween Zombie WOD and Paleo Potluck at the box!
The 4:30 and 5:30 classes are canceled for the evening and we will be having one Zombie WOD at 6PM immediately followed by a Paleo Potluck dinner. Costume is mandatory or you owe us 50 “Hallow-Rocks!”
RSVP on Facebook here or send an e-mail to firstname.lastname@example.org. Please be sure to list what Paleo/Whole Life approved side dish you will be bringing. CFWH will bring the meat! See yall there!Continue Reading »
3 x 1 Length
3 x 10 BW Rows
Sit upsContinue Reading »
How many of us have started a new diet or exercise regiment, only to give it up after a few weeks. Why is that? Well, life happens. When life happens, and our motivation wanes, we tend to go back to what is easy and convenient. Candy bars, fast food, and processed food are all expedient and easily available. It becomes about ease.
Part of the Whole Life Challenge is to begin to implement skills that will stick with you for a lifetime. Eating healthy (and even exercising) starts with some planning. If you haven’t planned for the day that you work late, and you have to get the kids to soccer practice before your 7:00 PM PTA meeting, well, the “Golden Arches” becomes your saving grace. Once you let one bad choice in, others are knocking at the door.
Well, then, how do you avoid that? Plan. An hour or two of planning and prep for the week ahead, can keep you making good choices throughout the week. Here’s a plan you can stick to:
• Take one hour at the beginning of the week with your recipes, a notepad, and meal planning sheet (see attached). Plan all your meals, including snacks and write down your shopping list for the store.
• Shop your list, and the list only. Did you know that 9 out of 10 shoppers buy on impulse? Retailers know that. And typically, it is stuff you don’t really need or that isn’t the best choice. Buy nothing processed, as close to nature as you can get. Shop the perimeter of the grocery store – this is where the fresh fruits and vegetables, and best proteins are available. Read your labels. If the food you are about to buy looks the same way in nature, it is good to eat.
• Do a cooking WOD. Planning a prep time into your week will be a lifesaver when time is running out. Take and hour or two in your week to prep the food for your recipes. What do you do? Pre-cook any meat you can, chop any veggies and fruit that you can, make or freeze an entree or two, or pack lunches for the week. Get as much as you can done. Beware, some recipes are not that great made ahead.
• Are you on the go each day? Pack what you need (and then a few extra) to get you through the day eating healthy. Get a nice cooler bag and plan for the unexpected. If you have healthy choices available to you, you will resist the vending machines or fast food temptations that are ever present all around us. Also, don’t forget to stash good food at your desk. Nuts, water bottles, etc. When hunger strikes, you don’t have to choose nutritionally void food.
• At each meal make sure you are eating protein and fat before any carbohydrates. Good sources of protein are found in meats and nuts. Good sources of fats are found in olive oil, avocados, and coconut oil.
• A good nutritional plan, also should include a plan to get 7-8 hours of sleep each night and keeping stress at low levels. If we slow down a bit, and get the rest we need, we will make better choices AND feel better.
Feel you don’t have time? Take a few moments to inventory your time. How much time do you spend watching TV? Playing on the computer? Talking on the phone? Texting? Doing hobbies? This is where remembering WHY you started the Whole Life Challenge comes into play. Will any of the above activities help you achieve your weight loss or health goals? Determine where you might be able to free up some time – your health is worth it, isn’t it?
Click here for some helpful planning tools that have worked for me:
Don’t know where to start with good recipes:Continue Reading »
Maybe you are just looking for new ways to get points for the Whole Life Challenge? Maybe you really want to get more mobile to not hurt as much or not get hurt. Either way why not try yoga.
Have you ever seen an inflexible yoga instructor? No! No matter what your reason is to get more mobile Yoga is a great way to get it. I have taken yoga the last two Sundays with Skye and it has been a challenge. And I have loved it!
Here are some points about mobility from our Yoga instructor here at CrossFit West Houston, Skye Kessler:
A few months back, Diane Sanfilippo of Balanced Bites came to our box to give a seminar on nutrition. She was kind enough to follow up by sending us an advance copy of her new book, Practical Paleo which is now available. The book is filled with great information. Its language, graphics and organization make it easy to find and understand things that will make a difference, particularly for those with a specific health or nutrition issue they want to address. This cookbook considers what food can do to us and why, ease of implementation, budget and even recipe modifications and adjustments that might be needed .
I’ve only had an opportunity to try just a few recipes (Candied Carrots, Summer Squash Caprese Noodle Salad, Blueberry Crumble) and all were super delicious and super EASY! That makes them doubly delicious. Each of them will definitely be making repeat appearances at my house. The recipes I will be trying out this week include Citrus & Herb Whole Roasted Chicken, Quick & Easy Salmon Cakes and Simple Shrimp Ceviche. I could go on with the list of stuff I want to try from this book because they all seem easy, look and sound yummy and are easy to incorporate into my kitchen. And if they’re all as tasty and easy as the ones I’ve already tried, I’ll be using this book A LOT!
This book is a great resource for the Whole Life Challenge. Quick easy recipes that anybody can apply to their everyday menu.
Get your copy below:Continue Reading »
Recently, I obtained the cookbook, Well Fed by by Melissa Joulwan. Every recipe in there is “LICK THE BOWL GOOD”! As I was cooking through the book, I began to notice an ingredient that I was not yet familiar with, coconut aminos. I had heard of Bragg’s Aminos, Tamari, or soy sauce, so I figured it was similar. But, I knew Bragg’s and other soy sauces, had items in it that were not Paleo. Thus, began a quest to find coconut aminos. You would have thought it was the Holy Grail!
Let me tell you, it was a chore. I don’t have a Whole Foods near us yet, so I trekked to every health food store in the vicinity. All shelves were void of the product. However, I saw that one store carried it, I heard the angels singing in heaven! But, to my dismay, it was out of stock. I went several times that week, hoping to come out with the prize, but left empty handed. I even tried several health food stores while on vacation to Ohio…DENIED! Finally, I marched back to one of my trusty health food stores with a one last ditch effort to see if the golden bottle would be there. To my delight, I caught the shelves hosting one or two straggling bottles of coconut aminos. Of course, I snatched them up in my greedy little hands.
Why all the fuss? Well, cooking aminos just add alot of flavor, especially to stir fries. Melissa uses aminos in several of her dishes. I have tried the recipes sans the aminos, and they were good. But, cooking aminos add just a little extra “UMPH” to the recipe. I have to tell you though, the coconut aminos came at a hefty price. $7.99 a bottle. I am a foodie, and I like my food to have pizzazz. So, coconut aminos it is, even if I have to hunt them down.
Imagine my zeal when I came across a “make-your-own” aminos recipe on Pinterest. The original recipe called for honey, but I wanted to try to find a Whole 30 approved way of making this lovely nectar. So, here is my version of the homemade aminos. It saves me alot of cash by not having to spend it on gas or expensive liquids.
4 TBSP Balsamic Vinegar
1 ½ c Homemade beef broth
¼ tsp Ginger
Pinch Garlic powder
Pinch White pepper
Place balsamic vinegar into a small saucepan. Bring to a boil and reduce the balsamic vinegar slightly. Place the rest into the pan, and bring all ingredients to a boil. Lower heat and simmer until reduced by ½, approximately 20 minutes. Add 2 – 4 tsp of salt to taste and stir to dissolve. Refrigerate in container with tight lid for 4 to 7 days. Makes about 3/4 cup. This recipe can be frozen for later use.
** NOTE: Original recipe from The Urban Hearth blogContinue Reading »
How cool would it be to win field level tickets to the Texans vs Titans game on Sept 30, 2012? What if in the process you could also help CrossFit West Houston get some new equipment? Well thanks to Tom and Beth Chelton that is exactly what can happen. The Chelton’s generously donated their tickets to CFWH to be raffled off in order to raise money to buy some new equipment…. with the special request of Tom to buy more 45lb KB’s!
4 Tickets to the Texans vs Titans game on September 30 2012 plus Parking Pass
2 Private Training Sessions with CrossFit West Houston Coach of choice
Prize valued at over $500
2 Private Sessions with your choice CrossFit West Houston Coach of choice
1 Intetgrated Mobility Assessment
Prize Value $115
1 Private Training Session with the CrossFit West Houston Coach of choice
1 Private Session with the
Prize Value at $65
Purchase Tickets from 8/20/2012 until 9/15/12. The raffle winners will be announced at the Whole Life Challenge Preliminary Event. Need Not Be Present To Win
Raffle Tickets Cost:
1 Ticket = $20
3 Tickets =$50
***Please pay with exact amount or via check made payable to CrossFit West Houston
Do you feel tight and lacking in range of motion in your joints? Would you like to increase your flexibility in both the short and long term while increasing your athletic performance and functional range of motion? Join Dr. Floyd Powell with Airrosti for a hands on clinic on PNF (proprioceptive neuromuscular facilitation) stretching. PNF stretching is used in athletic and clinical applications to increase functional range of motion and muscular facilitation utilizing both passive and active contraction during the stretching process. When compared to static and dynamic stretching, PNF has consistently shown to have greater gains at a faster rate to improve both passive and active flexibility. This is vital for the Crossfit athlete where functional movements rely on full ranges of motion to reduce risks of injury. This will be a partnered event to maximize efficiency and effectiveness.
Don’t miss out on an opportunity to learn an amazing and effective way to stretch. P.N.F. stretching stands for Proprioceptive Neuromuscular Facilitation and is used widely in athletic and clinical circles to
- Increase functional range of motion
- Shows greater gains in flexibility at faster rates when compared to static and dynamic stretching
- Increase proprioceptive neurological feedback for increased muscular motor control.
Come join us for PNF stretching techniques from Dr. Floyd Powell with Airrosti!
When: Monday August 27 @ 6:30 PMContinue Reading »