Blog Archive

26 Feb 2010


How many hours of sleep did you get last night?  Try an experiment, and go to bed early for a week.  Get at least 8-9 (yeah, I said 9!) hours of sleep for a week, journal the time you lay down, and the time you wake up, and how you feel through the week.  Inadequate sleep can inhibit fat loss, performance, and make us grouchy.  Time to think about how you sleep. 

John fran 

John nailed "Fran" prescribed in full turnouts in just a shade over 10 minutes.  Great job John, it was incredible to watch you nail those pullups!

Workout of the Day

On the minute, every minute, for 10 minutes, perform:
Thrusters x 2 reps (as heavy as possible – goal is max weight lifted in 20 reps)
(Thrusters must be taken from the floor.)
and then,
For time:
15 Thrusters (115/75 lbs.)
200 Meter Run
10 Thrusters
200 Meter Run
5 Thrusters
200 Meter Run

Grilled Cumin Fish with Salsa from
2 ?fish?fillets ,?large?
1 ?garlic ?clove,?finely ?grated?
1tbs ?ground ?cumin?
1/3?cup ?olive ?oil?
1/3?cup ?lemon ?juice?
1?cup ?cherry ?tomatoes, ?halved?
1 ?red ?capsicum,? diced?
1 ?bunch ?parsley, ?roughly ?chopped?
1 ?avocado, ?diced?
1tbs ?olive ?oil?
2tbs ?apple ?cider ?vinegar?
Combine? garlic, ?cumin,? olive ?oil ?and ?lemon?juice. ?Place ?fish ?in? a ?bowl ?and ?rub ?on? cumin?
mixture.  ?Cover ?and ?place ?in ?the ?refrigerator ?for ?30?minutes.?
Pre?heat ?a ?grill ?to ?medium? heat.?
Place ?fish ?on ?grill ?and? cook ?for ?3?4 ?minutes ?each ?side, ?or ?until ?cooked ?through.?

To? make ?the? salsa,? place ?all ?salsa ?ingredients ?into ?a ?mixing ?bowl? and ?combine ?well.?

The ?Paleo?Cookbooks ?contain ?120?recipes ?each! ?All ?which ?are ?gluten?
free, ?dairy ?free ?and ?preservative ?free.  ?

In her book, The Creative Habit, Twyla Tharp writes:

I begin each day of my life with a ritual: I wake up at 5:30am, put on my workout clothes, my leg warmers, my sweatshirts, and my hat.  I walk outside my Manhattan home, hail a taxi, and tell the driver to take me to the Pumping Iron gym at 91st Street and First Avenue, where I work out for two hours.  The ritual is not the stretching and weight training I put my body through each morning at the gym; the ritual is the cab.  The moment I tell the driver where to go I have completed the ritual.

It's a simple act, but doing it the same way each morning habitualizes it-makes it repeatable, easy to do.  It reduces the chance that I would skip it or do it differently.  It is one more item in my arsenal of routines, and one less thing to think about.

Some people might say that simply stumbling out of bed and getting into a taxicab hardly rates the honorific "ritual." It glorifies a mundane act that anyone can perform.

I disagree.  First steps are hard; it's no one's idea of fun to wake up in the dark every day and haul one's tired body to the gym.  Like everyone, I have days when I wake up, stare at the ceiling, and ask myself, Gee, do I feel like working out today?  But the quasi-religious power I attach to this ritual keeps me from rolling over and going back to sleep.

It's vital to establish some rituals-automatic but decisive patterns of behavior-at the beginning of the creative process, when you are most at peril of turning back, chickening out, giving up, or going the wrong way.

Turning something into a ritual eliminates the question, Why am I doing this?  By the time I give the taxi driver directions, it's too late to wonder why I'm going to the gym and not snoozing under the warm covers of my bed.  The cab is moving.  I'm committed.  Like it or not, I'm going to the gym.

What a great picture of the habits we make to prepare ourselves, physically, mentally, spiritually for our best life.  Do you have any rituals which work for you?  Newspaper and coffee in the morning?  Meditation?  Speeding to work (late?).  Are there rituals you should have, or could have?  Is our warm up a ritual?

Amanda ohs bw

Workout of the Day

Five sets of:

Deadlift 2-3 reps with perfect mechanics and posture


Three rounds for time of:

10 x Power Snatch (115/75)

15 box jumps (24"/20")

24 Feb 2010

Paleo Pizza

Kelly used this recipe from Mark's Daily Apple and spiced it up with red, yellow, and green peppers.  She said it was delicious!  Might be a good dish to bring to the Paleo Party at Tribal CrossFit on March 6th, Saturday from 10am to 1pm.  Everyone is invited for Paleo feast, three gym WOD (Tribal/NSCF/Arrowhead) and CrossFit socializing.

DSCF0982 Son of Groks Primal Pizza Recipe

The recipe:
As you can see, this makes a large pizza. Feeds about 4 so plan
accordingly! This recipe is high in dairy but for pizza, I will make
the exception!

2 Cups Almond Meal/Flour
2 Eggs
2 Tsp Extra Virgin Olive Oil
1 Tsp salt

1 Can Tomato Paste
1-2 Cups Water (To desired thickness)
1 Tsp Dried Oregano
1 Tsp Garlic

Whatever you want!
We used fresh shredded swiss and mozzarella, chicken, bacon and onion!


1. Pre-heat oven to 350 degrees
2. Mix all ingredients in a large mixing bowl. This should give you a
ball of “dough”. If your dough is too “mushy” (like mine was), continue
to add almond flour until you get a good consistency.
3. Make a pizza sheet or baking tray non-stick. This is VERY important if you want your pizza slices to come off in one piece.
4. Press your dough on the sheet nice and even about 1/4 inch in the middle and 1/2 inch at the edges.
5. Put crust in the oven for 15 minutes. It should look slightly golden brown when you take it out.

1. In a saucepan, combine all ingredients. Use water to desired
thickness. We like ours pretty thick. Feel free to add more spice if
you want it, too.
2. Simmer on stove for approximately 15 minutes.

You will want to pre-cook any meat going on your pizza. Veggies can go
on fresh and raw, or cooked depending on your preference. Your favorite
cheese will do, but I recommend the 50/50 mix of mozzarella and swiss
that we used. It melted perfectly and tasted great!

Put it all together:
1. After crust comes out of the oven, spread sauce evenly over crust.
2. Add your cheese and toppings evenly on top of sauce.
3. Put back in the oven and bake at 350 degrees for approximately 15 more minutes. Cheese should be evenly melted.
4. Slice and enjoy!

Further Reading:

Recipes: Alternative to Grains

The Original Sensible Vices

The Art of Compromise

How to Eat More Chocolate and Drink More Wine Every Day

Is All Chocolate Created Equal?

From Gretchen Rubin's Happiness Project, an incomplete list applicable to fitness:

  • It's okay to ask for help
  • It's important to be nice to everyone
  • By doing a little bit every day, you can get a lot accomplished
  • What you do every day matters more than what you do once in a while
  • You don't have to be good at everything
  • If you're not failing, you're not trying hard enough
  • Don't let the perfect be the enemy of the good


Workout of the Day

Shoulder Press


Add 5 lbs from last time

and then

Air Force WOD

For time:

20 Thrusters

20 Sumo-high pulls

20 Push Jerks

20 Overhead squats

20 front squats

~For every minute on the minute you have to perform 4 burpees.

Coach's Note:  Rx weight for males is 95lbs and 65lbs for females.  This WOD sucked!….the fastest time by a male at sections was done at a blazing 3:53….good luck!  Video From the Event!  

You may notice some differences in what we do around the gym this week.  We are experimenting with a new warmup to see if we can fit it in time-wise in our hour classes.  The emphasis of this warmup is gymnastics preparation and progress.  If you are like me, you had minimal exposure to gymnastics growing up, and it doesn't seem to apply directly to your sport, your life, or even to CrossFit's mantra of "Move large loads long distances and quickly." 

But, you would be wrong.  Gymnastics can offer superior physical adaptation in balance, power, strength, coordination, and agility, some of the components of fitness that sometimes get left behind in the quest for stamina and endurance.  So enjoy experimenting with these different movements and challenging yourself this week.


Workout of the Day

Push Press + Push Jerk

rest 90 seconds

Toes to bar x 12 reps

rest 2 minutes

and, then,

30 burpees

800m run

20 burpees

400m run

10 burpees

200m run

For time

22 Feb 2010


"Fatigue Makes Cowards of Us All."

-General George S. Patton

It's true in war and it's true in CrossFit.  There is a saying in CrossFit, "I fear no man, but I fear my workout.  If I do not fear my workout, it is not tough enough."   Obviously, with the scalability of CrossFit, each workout is as tough as you make it.  But when you have progressed and you are at the point where each workout you are pushing your limits further, it can be intimidating.  It is at this point, that your friends at NSCF are your greatest allies.  We are all here, suffering with you, for health, and fitness.  And because, in a perverse way, this is our idea of fun. 

Mike B says that CF is his escape, the highlight of his day.  Shooting the breeze with everybody, competing, pushing himself further than he thought he could go, seeing the incredible performances of the other athletes.  It's worth facing that black abyss inside when you look at a workout and just know:  This is going to hurt.  As 2007 CF games champion James "OPT" FitzGerald says, "Get comfortable with being uncomfortable."  He's Canadian.  What he means is, this is going to hurt like Hell.


Workout of the Day



Thrusters (95/65)


For time.

Derek writes in with a recipe he found in Laird Hamilton's book "Force of Nature"


It's a popular dish in Tahiti called Poisson Cru – it's sort of like
ceviche made with raw fish, lime, vegetables, and coconut milk:

2/3 cup coconut milk
1/2 cup fresh lime juice
1 red onion
1 large tomato, seeded and diced
1 small cucumber, peeled, seeded, and finely diced
2 carrots finely diced
1 teaspoon grated lime zest
1 teaspon sea salt
1 pound sushi-grade ahi tuna, cut into 1 inch cubes (whole foods has this)


a large glass bowl, combine milk, lime juice, onion, tomato, cucumber,
carrots, lime zest, and salt. Add the tuna and let marinade for 15
minutes. Drain the excess liquid, transfer to 4 plates, and serve.

Thanks for the submission Derek!

Amanda writes in with a delicious chicken pot pie recipe.  She added extra chicken to the recipe to make it more filling.  Thanks for sharing!


Chicken Pot Pie

Ingredients (serves
– 1 Cup almond flour 
– 1/4 Cup Olive Oil 
– 1/4 tsp baking soda 
– 1/4 tsp sea salt

– 2 big roasted chicken breasts (boneless, skinless) cut into
small pieces 
– 2 Tbsp olive oil 
– 3 Cups cremini mushrooms – sliced 
– 1 Cup chopped onion  
– 1 Cup chopped carrots 
– 1 Cup chopped celery 
– 1 Cup finely chopped broccoli 
– 1 Cup finely chopped cauliflower 
– 2 Cups chicken stock 
– 1 Tbsp fresh Thyme 
– 1 tsp dried parsley 
– 1 tsp Herbes de Provence 
– 2 tsp coconut flour 
– 1 Tbsp fresh garlic 
– pepper to taste 

1. Pre-heat oven to 350 
2. In a small bowl, mix together the crust ingredients  
3. Put the dough for the crust in between 2 pieces of wax paper and
roll it out to create a thin layer to fit the size of your casserole
dish (9 inch dish). Remove the top layer of wax paper.  Put to the side. 
4. In a pot or large skillet heat the olive oil and add garlic and onion. 
5. Once garlic and onion is softened add the mushrooms and cook for
2-3 minutes 
6.  Add the carrots, celery, broccoli and cauliflower and cook for 5-7
minutes until the veggies begin to cook through 
7.  Add the roasted chicken, chicken stock, coconut flour (to thicken)
and herbs 
8. Simmer for  10 minutes 
9. Pour into your casserole dish and put the dough on top.  I took the
wax paper and flipped it upside down on top of the casserole dish and
then gently pulled the wax paper away from the dough – you can see
in the original picture that only 1/2 of the crust stayed in tact during
this process.  It’s OK if it falls apart, you still get all the flavour. 
10.  Bake for 25 minutes or until crust is brown.  I had to broil mine
for 5 minutes at the end to get my crust to crisp up. 

From the Art of Manliness:

There are some men, whose failure to succeed in life is a problem to
others, as well as themselves. They are industrious, prudent, and
economical; yet, after a long life of striving, old age finds them
still poor. They complain of ill-luck. They say fate is always against
them. But the fact is, they miscarry because they have mistaken mere
activity for energy. Confounding two things essentially different, they
have supposed that, if they were always busy, they would be certain to
be advancing their fortunes.

They have forgotten that misdirected labour is but a waste of
The person who would succeed in life, is like a marksman
firing at a target; if his shots miss the mark, they are a waste of
powder: to be of any service at all, they must tell in the bull’s eye,
or near. So, in the great game of life, what a man does must be made to
count, or it had almost as well been left undone.

We all have those friends who talk endlessly about going to the gym and working out, and yet, years later, they are unchanged.  Their body is unchanged, their fitness is unchanged, and, crime of humanity! their minds are unchanged.  Don't let them continue to believe that activity and busyness will get them their goals.  They must be doing the right things!  Bring them to CrossFit!


If you look closely, you can see Darryl's six pack!

Workout of the Day

Five rounds for max reps of:
45 seconds of Deadlift (approx. 1.5 x Bodyweight)
15 seconds of Rest
45 seconds of Bench Press (approx. Bodyweight)
15 seconds of Rest
45 seconds of Power Clean (approx. .75 x Bodyweight)
15 seconds of Rest

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