Women's Workshop

Thanks to everyone who came out to the Women's Challenge Workshop this weekend. Yall were awesome! 2 weeks till showtime... Are you ready?

Oh Mama!

Pregnancy and CrossFit. Some would say the two don't really go together- "you're doing what? with weights??!!!" Pregnancy will bring about more unsolicited advice than you can shake a stick at- eat this, don't eat that, wear this, use this cream, don't change the litterbox... (if only I was joking)

Exercise is one of those areas where there is a lot of mis-information as well as outdated information. I heard about this site called CrossFit Moms and found some much needed information that I wanted to share with you. I know most of you aren't pregnant, but if you know of someone who is or are thinking about becoming pregnant in the future, you want to definitely check this out!

Here is a blurb from the site:

CrossFit Mom is designed for pregnant women, post-partum women, and women who are thinking about becoming pregnant. We offer CrossFit workouts, scaled for all three trimesters and post-partum women. You can ask questions about scaling, substitutes for exercises or equipment, or something specific to your situation. Whether you already do CrossFit workouts, or want to start, we can help you on your fitness journey.

I like that it scales workouts by trimester as well as beginner, intermediate, and advanced. There is even a forum to chat with other pregnant CrossFit Mamas!

I would have loved to have this information when I was pregnant, so pass it on! Carey and I both have 2 kids, so if you have any questions about pregnancy and fitness, please give us a shout.

A Recipe Worth Sharing...

I try to cook.

I like to cook.

I'm not such a good cook.

With 2 small children, I am always looking for recipes that are Paleo/Zone -friendly but not too "out there". Oh and super easy.

Tonight I made these Almond-crusted Chicken Strips from the Caveman Food Blog (thanks Maggie!). Here is the post:

Sometimes you just want some nasty old fried chicken fingers, but as a rule they are flour-coated transfat-laden monstrosities. How to enjoy the crunch without all the badness? Almond flour!

serves 2

ingredients:
2 boneless skinless chicken breasts, sliced into fingers
1 egg, beaten
1/2 cup almond flour
1/2 tsp sea salt
1.5 tsp poultry seasoning
1 tsp dry mustard powder
1/4 - 1/3 cup oil for frying (I used palm oil shortening, but I wouldn't hesitate to use olive oil or coconut oil either - or lard if I had it!)

Heat the oil a large pan over medium-high heat (but closer to medium than to high - you don't want the almond flour to burn).

Put the beaten egg in one bowl and the almond flour plus seasonings into another bowl. Dip each chicken finger in egg, then in the almond flour mixture.

Cook the chicken in two batches until it is golden on each side.

Here is what I changed:

I used slivered almonds that I threw in the food processor- instant almond "flour"

I used Montreal Steak Seasoning (has some bad stuff in it probably)

I didn't use mustard powder

I fried them in coconut oil

Super delicious and very popular at my house this evening. Enjoy!!

A little Inspiration

The clothing swap was a great success on Friday! Thanks to everyone who donated clothes and to everyone who helped out.

Friday evening's Goal Setting workshop was also inspiring. Catherine wrote a great post about it and put into words everything I was thinking about writing!

Ok, now that you've read her post, I challenge you this week to write 5 Sprouts every day.

Here is something I found from The Daily Motivator:

You can create results or you can make excuses. It's much more fun and fulfilling to create the results you have chosen to create.

The opportunities are always there. Your job is to seize them and work them into real, meaningful achievements.

Always, there are challenges. And always, there are ways to successfully move through those challenges.

Whatever you can envision, you can achieve. Sure, there are plenty of excuses for not doing so, and yet there are also plenty of ways to make it happen.

The purpose of your magnificent life is not to merely endure. There are wonderful, unique treasures that only you can create.

Fulfillment of your authentic purpose is worth every effort. Never settle for less from yourself than the absolute best you can be.

Read more:http://greatday.com/#ixzz0P89gzoRH

Goal Setting Workshop

The Goal Setting Workshop is coming up on Friday evening at 7pm. Maybe this is the first time you have ever sat down to set goals. Maybe you've set them before and then forgot about them a few days later. Wherever you are in the spectrum, this workshop is for you!

You hear it all the time: If you don't have an idea of what you want or where you are going, how will you plan to get there?

This workshop isn't just for fitness goals. It's for Life goals. Here are some things to think about over the next 2 days:

Where do you see yourself in 10 years/5 years/1 year?

Think about what you'd like to acheive in the following categories:

Health/Fitness

Career

Personal

Carey will lead us through a few exercises that will help solidify our goals/aspirations. Sometimes it just takes sitting down and working through it or even talking to someone about what you are aiming for. If you tell your friend/mom/coach that you will be doing kipping pullups by Jan.1, you've just enlisted someone to keep you accountable!

So on Friday, bring a notebook or journal. In fact, go out and get a nice one that you will enjoy writing in. For me, it helps to write a few weekly goals or list ideas for future goals. I also write the names of books I want to read on the back page!

If you have any questions, please post to comments or you can email me at KatGrosshaupt@CrossFitCentral.com

See you on Friday!

CrossFit Women at Run-Tex

As of September 1, there will be a couple of new Women's Only classes at Run-Tex. Jesssica Sharratt will be your fearless leader and will surely kick you into some awesome shape! Here's a snippet from Jess's blog:

These classes are going to be one of a kind and I am pumped!!! Take on a hardcore crossfit class but in a women's only encouraging and comfortable environment in the heart of Austin off Town Lake. It doesn't get better than this! Oh and afterwards you can shop for shoes =)

Class times:

Tue/Thur 6:15-7:00 am

Tue/Thur 6:45-7:30 pm

If you are interested in joining these classes, you must complete your Elements sessions prior to Sep.1. CrossFit Elements consists of 3 personal or small group training sessions to teach movements for optimal performance in the CrossFit program which provides safety and confidence when jumping into a class.

Contact Jess for details on how to get started: JessicaSharratt@CrossFitCentral.com

Now, go clean out your closets!!!

Nutrition Blog

Have you seen the newest CrossFit Nutrition Blog? Erika is doing a fabulous job of keeping us on track with recipes, great information, and motivation. I made the Swiss Chard she posted tonight- yum!

If you see Erika around, make sure to say hello. She is a wealth of information, has quite the story, and is just an overall really nice person. (And one heck of an athlete!) Anyway...

The Nutrition workshop was a huge success last night. I hope everyone got what they needed. Remember that all the CrossFit Central coaches are here for you and want to do whatever it takes to help you succeed.

Remember, Rome wasn't built in a day. Baby steps. Start with Food Logging. Get a sense of where you are starting and where you need to go. Weigh and measure. Add some fat. Re-assess and meet with your coach for guidance. Repeat.

I Heart Food

Tomorrow evening (Tuesday) at 7pm there will be a Nutrition meeting at CrossFit Central. This will be a new and improved format for meeting people's needs.

Are you looking to improve your performance?

Wanting to move towards Paleo?

Want more information on supplementation?

Maybe you don't even know where to start and are completely overwhelmed.

There will be something for everyone.  We will break into small groups to answer questions and get you on the path to better eating!

Bring your Food Log, a notebook, and a pen.

See you tomorrow at 7pm!

GMOs: What's the Big Deal?

The following is an article by my friend, Allison from Food as Life.  Good stuff!

Most of us have heard the dire news about high fructose corn syrup (HCFS) and trans fats.  We have altered our shopping habits accordingly, reading labels to avoid these harmful ingredients.  How about genetically modified organisms (GMOs)?  Are you as vigilant about avoiding them?  It is not as easy as you may think since our government regulations and standards make it nearly impossible as there are no labeling requirements in the U.S.    GMOs were first grown in the United States in 1996.  They work by inserting an additional protein into the genetic code of the original seed.  This allows the crops to withstand repeated bouts of pesticide without destroying the crop.  In such a short amount of time, GMOs have become a ubiquitous part of our food supply, found in nearly 75% of processed foods lining the supermarket shelves.  How has it infiltrated such a large portion of our food supply? A large majority of our farmland the past few decades has transitioned to grow three major crops: corn, soy, and canola.  The same agrochemical businesses that created GMOs also sell the seeds that grow these crops.  For example, 92 percent of all soy grown worldwide is genetically modified, according to the U.S. Department of Agriculture.  If you think you do not consume any of these soybeans because you avoid edamame, tofu, and soymilk- think again!  Soybean oil, soy protein isolate, soy lecithin, etc, are common ingredients in processed foods. Even products you think of as healthy contain these harmful ingredients, such as protein bars, dark chocolate, and multigrain crackers. Since these crops are also fed to our animals, even meat is not free of them.     All of Europe, England, Australia, Japan and Russia require food containing GMOs to be labeled accordingly.  In response to consumer outcries in these countries, large companies such as Kraft, Walmart, and Coca Cola have redesigned their products to either remove GMOs from them or label them appropriately.  Consumers can then make their own decisions about whether to include these new substances into their family's diet or now.  For a myriad of political reasons, we are not given that choice in this country.  Instead, you must be extremely pro-active if you would like to minimize GMOs in your diet.     So what's the big deal with GMOs and why should you avoid them?  Most of the objection about GMOs is that they are an uncontrolled human experiment.  Only one study has been conducted on humans rather than animals.  The results showed that parts of the altered gene in GMO soy had been transferred into the DNA of the bacteria in the digestive system (U.S. National Academy of Sciences 2004).  Results from animal studies are even less promising.  Until U.S. consumers get more vocal about GMOs, what can you do?    Tips for minimizing GMOs in your diet: *Stick to organic food as much as possible; even fresh foods such as fruits and vegetables can be coated in a corn-based wax to make them look prettier and withstand long travel distances *Look for corn, soy, and canola listed in the ingredient list; assume they are genetically modified * Start small.  What do you or your family consumer a lot of?  Cereal?  Crackers?  Milk?  Look for a non-GMO alternative of your favorite brand by shopping organic. *Most importantly, speak up!  Does your grocery store have slim pickings when it comes to organics?  Make a request for specific products you would like to see.  Does your store already offer plenty of options?  Let them know you appreciate the selection.  Do it for your children and your children's children!

The Women's Challenge is Here!

What a great UTB! Thanks to everyone who came out and made The Movement a great event.

The Women's Challenge is here! If you went to the CrossFit Central site today, you saw a teaser about what it's all about.  This is a team workout, so get your group of 3 together and get signed up. If you don't have a group but still want to participate, we can get you hooked up with a team.

This challenge is all about accountability. You will keep each other accountable with food logs, workouts, and morale!  More details to come, but Carey told us on Saturday that the workout on Sep.12 will consist of a trail run then a workout at the gym.

There will also be a workshop on Saturday August 29 (more details to come).

Next week will be a Nutrition meeting at 7pm on Tuesday evening.  The coaches have been working hard to re-vamp these meetings, so this will be a totally new format.  Just in time for the challenge!

Way to Go Crystal!

Congratulations to our very own Crystal McReynolds for being one of Austin's 10 Fittest!  Be sure to pick up a copy of Austin Fit magazine to check her out.  

Tomorrow is the beginning of August programs and, everyone's favorite- assessments!

Have a wonderful Monday.