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RANT Looking ahead to this Saturday, we will not be having classes at the gym. We will be at Latta Park at 10am only. Sign up in MindBody for the Boot Camp and we will see you there for a fun outdoor WOD! CrossFit Performance STRENGTH A. False Grip Ring Row @21x1, 1x6-8 reps B. Muscle Up Transition Drill, 1xAMRAP… [ 199 more words. ] http://escfitness.com/10615-latta-park-on-saturday/
(Tuesday October 6, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: "Why Your Lifts Just Aren’t Getting Better… And What to Do About It by Mike Gray for catalystathletics.com Let me try and put together a little scenario for you and tell me how close it is to what you’re going through right now. You’ve been lifting for about 18 months to a few years and all of a..." Read More, http://crossfitlocal.com/tuesday-october-6-2015/
Nutrition Coaching Client, Lauren Wagner, has been hard at work in the kitchen creating some great paleo meals! Check this one out below - maybe give it a try yourself! Interested in becoming a Nutrition Coaching Client? Email email@example.com for more info. Spinach and Artichoke Chicken Carbonara, modified from paleomg.com Ingredients: 1 lb. uncured bacon, cut into 1/2 in. squares (I used half an 8 oz. package...but it got overfried anyway so I kind of ended up omitting the bacon this time...) 1 medium sized spaghetti squash 1/2 lb. chicken tenders, diced (I used 1.5 lb since I'll just top the squash with it anyway) 1 can/jar artichoke hearts (I substituted a container (2 cups) Trader Joe's english peas, microwaved) 5 - 6 cups of spinach (I used 1 bag, about 6 oz.) 1/2 yellow onion, diced (I omitted) 3 garlic cloves, minced (I omitted) Salt/pepper to taste Steps: 1. Preheat oven to 425 for the spaghetti squash 2. Cut the squash in half and use a spoon to scrape out the threads and seeds 3. Place the squash halves open side down on the baking sheet and bake for about 25 minutes 4. While squash cooks, place a large pan over medium-high heat and add the bacon until cooked through 5. Remove cooked bacon from the pan, and use leftover bacon fat to cook your onions and garlic 6. Once onions are cooked through, add the diced chicken (I revised this - I just added the chicken strips to a baking sheet and baked them after the squash, at 425 for about 25 - 30 minutes) 7. Once chicken is almost done cooking, add the artichokes to the pan 8. The spaghetti squash should be almost finished cooking - once cooked, remove from the oven. Use a fork to scrape the threads from the squash and add the threads to the pan cooking the chicken and artichokes (I didn't re-add the squash here) 9. Re-add the diced bacon to this pan as well 10. Rinse and dry the spinach and add to the pan to cook 11. Mix thoroughly 12. Cover and cook on low for 5 - 6 minutes To make it easier...I baked the squash and chicken strips separately, both at about 425 for 25 minutes. Microwaved the bag of peas for 3 minutes on high. Put the bacon and spinach in separate skillets, and just combined all the cooked ingredients into one bowl at the end.
The Superman Rock. Today on Freestyle Connection Coach Carl Paoli talks about how adding motion to the superman body position helps develop basic pushing and pulling at spinal level and therefore direct application into athletic performance in higher level movement patterns. http://freestyleconnection.com/superman-rock/
AnnouncementsCFIM is closed until further notice. We will let you know when the BOX is back up and runningCrossFit Iron Mary’s – CrossFitA.NO CLASSES UNTIL FURTHER NOTICE Due to flooding the gym will need to be stripped and cleaned thoroughly. Sorry for any inconvenience, we will get it back open ASAP!+
AnnouncementsCFIM is closed until further notice. We will let you know when the BOX is back up and runningCrossFit Iron Mary’s – CrossFit EnduranceBack Squat (1 x 3)15 Minutes to find a 3RM+Metcon (3 Rounds for time)3 RFT Time and Reps 5 Deadlifts 285/195 15 Strict Chin Ups :60 Max Wall Balls 20/14Score reps in comments
TESTING WEEK What do you see in 2016? What motivates your training? Is it big numbers, GAINZ? Is it an aesthetic body, JACKED and TAN? Need more ENERGY to chase your kids around? Maybe you want to jump start your way to a HEALTHIER life? Let’s...
More Airdyne for Jim and Xin! They love it. **Get registered for the Rodeo today!!!! www.tjsrodeo.com. We are extending the deadline to register and guarantee yourself a cool Rodeo t-shirt till this FRIDAY, OCTOBER 9th. After that, you'll still be able to register for a little while, but you won't get a t-shirt. Just do it now. You won't regret it. [ 1233 more words. ] https://tjsgym.wordpress.com/2015/10/05/tjs-gym-workouts-for-the-week-of-oct-5