June 2016 CFN Newsletter

JUNE ’16 Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

Bring a Friend FREE intro class:

Do you have friends/family members interested in trying CrossFit but not sure how/when?  Bring them out to our FREE intro class this coming Saturday, June 4, 11-12pm.  Sign up online to reserve your spot today! It’s free, what do you/they have to loose?!
high five

NEW Stretch and Chill Zone:

Thank you for your cooperation in our new (no shoes permitted) cushioned area dedicated for working on your mobility.   We are also in the midst of setting up a screen for you to do some instructed mobility videos, called ROMWOD, to use at your leisure.  

stretchandchill

3-2-1 GO In-house Competition:

We are excited to be hosting our 4th annual 3-2-1 GO in-house competition! Mark your calendars and sign up TODAY, as this is an event you won’t want to miss.

What to expect: 

– 3 WOD’s

-2 divisions: Novice and RX

-1 SUPER FUN DAY, followed by a BBQ

Sign up online under EVENTS by July 15 to confirm your spot!

Member Spotlight Shout Out

Meet Grant Eldridge, who you may have crossed paths with while he was crushing one of early evening WOD’s.  Grant has a very strong dedication to his overall health and wellness, both inside and outside the gym!  In fact, he has requested to put together a CFN group glacier hike up in the Comox Valley area in the summer months!  Be sure to keep an eye out for the exact date, and in the meantime check out his site for some beautiful shots!
WHY you started CrossFit:
About 2 and half years ago I was 240lbs and had all kinds of back issues from countless hours in front of a computer.  At that time my wife and daughter finally convinced me to get “healthy” so I took up running.  Within a year, running had helped me drop 50lbs but I needed some variety in my training to keep the interest up.  At the same time, I was getting into the Spartan obstacle races which required more than just the ability to run.  CrossFit seemed like a pretty good fit.  I had seen YouTube video of the CrossFit games and thought it looked like a lot of fun (which is weird cause the athletes didn’t look like they were having fun).  I knew of CrossFit Nanaimo because it is on one of my regular running routes, but that was about all I knew.  In November of last year, I finally took the plunge and signed up for the on-ramp.  What I found was a welcoming and supportive environment with fantastic coaches that genuinely care.  I really liked the fact that the focus is on form and technique and not just moving heavy weight.  After the on ramp I signed up for 3 days per week, but when I decide to commit to something it is never halfhearted (which sounds better than “I have an addictive personality”).  After a month I signed up for the unlimited and haven’t looked back.
WHAT you do for a living:
I am the Business Information Services manager at TimberWest Forest.  Which basically means I spend endless hours on my butt in front of a screen or in meetings coming up with technology solutions for the various business requirements.  We look after everything from email, to data analysis, to our GIS systems.  Our tag line is “if it goes ‘beep’ it is our department”.  The work is certainly stressful, without a doubt challenging and typically involves long hours.  It is not very exciting but it pays the bills and allows me to keep addictions going strong.
Favorite exercise:
I really like pull ups and their variations (kipping, butterfly) and toes to bar.  I’m somewhat challenged in the coordination department so these are hard for me, but I still enjoy them even if it looks like I’m just flailing around on the rig
.Least Favourite exercise:
Thrusters….just evil.  Wall balls are a pretty close second though.
Most memorable moment at CF:
Saturday WOD when Tyler convinced me we had to try “Fat Albert” for the wall balls. He made it sound like it would be so much fun.What you do OUTSIDE of CF / How CF plays a role in your life:
Running, that is my thinking time, where I zone out and work things out in my head.  I usually forget what I “worked out” by the time I finish, but I feel better for it anyway.  I also love wildlife and nature photography, it has taken a bit of a back seat in the last year with a very busy work schedule but I still like to get out for day here and there.  CrossFit has replaced photography as my go to stress relief, the one place where work doesn’t enter my mind and I can totally ignore the phone and email.

 Milestones and New Members

 

 

Please be sure to give a warm welcome to our members from the May On Ramp program:  Karin, Jim, Brody, Elyse, Katie, and Mohsin!!


May 2016 PR

ROMWOD and Nutrition

HEY THERE CROSSFITTERS…

DO YOU:   

  • Want help with your nutrition and don’t know where to start?  
  • Want to understand what all this macro talk is about?
  • Neglect to work on mobility even though it is essential?

Join us for a Nutrition and Mobility Challenge … just in time for summer

  • Weekly meetings to discuss progress
  • Nutritional information to get you started
  • Mobility work each meeting

MEETINGS ARE WEDNESDAYS 5:30 pm starting JUNE 1st 

FREE FOR MEMBERS!

Come meet one of the new trainers at Crossfit Nanaimo, Alana Parrett.

Contact a.m.parrett@gmail.com if you have any questions.

Month Challenge “Suns Out Guns Out”

What? Pull-ups, ring rows, and more pull-ups. With all this sun it’s the time of year when the guns come out. What better way to make those puppies grow bigger than Arnold’s than curling your body? Work on achieving your first strict or kipping pull-up this month. If you’ve got some serious strict pull-up game then add some weight!  Don’t have a strict one yet?  Work on ring rows,  jump pull ups (lowering your reach to the bar each week), and strict banded pull-ups (increasing the reps each week, or reducing the band tension).

Why? The pull-up is one of the best body weight movements you can do. It increases upper body strength exponentially when practiced regularly. So you mean I can look good and be functional?? Yes!

Mobility Challenge “Mobility GOAT”

Last month we worked on a specific exercise/movement as our GOAT practice, this month we would like you to pick something that just won’t budge or is restricting your ability to do certain movements.   Every time you come in spend at least ten minutes working on it. Think about what a month could do! Not sure how?  Seek out help from a coach, check out the mobility posters, or hang out and watch some ROMWOD in the Stretch and Chill zone!  Don’t forget, Wednesday evenings at 5:30, Alana (Personal Trainer) will be running a ROMWOD session paired with a Nutrition talk to help keep you dedicated!

save date

Mark your Calendars:

Wednesdays in June: 5:30pm ROMWOD and nutrition talk with Trainer Alana! 
June 4:
 11am, Bring a Friend FREE intro class
June 26: Group Hike
July 1-4: Long weekend schedule.

Recipe of the Month:
Paleo Crunch Bars

Ingredients:
1/2 cup Raw Pumpkin Seeds
1/2 cup Pecans
1/2 cup Shredded (raw, unsweetened) Coconut
3/4 cup Almond Meal
1/2 cup Raw Sunflower Seeds
tsp Cinnamon
1 tsp Pure Vanilla Extract
1/4 cup Coconut Oil (plus a little to grease the pan)
1/4 tcup Honey
*I added 2 scoops of protein powder to this recipe and it turned out well.

Prepare:
Preheat oven to 350 degrees.
Grind the pumpkin seeds, pecans, and coconut in a food processor until it’s a coarse flour.
In a large mixing bowl  , combine the pumpkin/pecan/coconut flour with the almond meal and sunflower seeds.  Use your hand.  This is also when you add the cinnamon.
Add in the vanilla and the coconut oil stir with a spatula until the mix is evenly coated.
Add the honey and fold the mixture together until it is consistent throughout.
Next, add a small amount of Coconut oil to your baking pan  (8×12 works pretty well) and spread with a paper towel until it’s evenly greased.
Put the mix in the pan and press it in until it is even and spreads to all the sides.
Bake for  about 15-20 minutes.  Keep an eye on it though.  Once it is golden brown and the aroma fills your kitchen, it’s ready.  Remove it from the oven and use the spatula to cut it into 20 bars.  Let it cool though before you take them out of the pan.
 

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March 2016 Newsletter

 March ’16 Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

SCHEDULING:
-Just a reminder that Friday afternoons, 3:30-6pm, we will be running heats to get everyone through the OPEN workouts.  Please sign up for a HEAT time when you get to the gym, warm ups and directions will be on the whiteboard.

EASTER WEEKEND:
Good Friday, March 25: we will be hosting our Discover CrossFit event (final throw down workout of the OPEN, 10-1pm. No regular WOD’s this day).
Saturday, March 26: Classes running as usual.  + 11:30am HIKE location to be determined…depending how we feel after 16.5!
Easter Monday, March 28: 8am, 12pm, 4:30pm WOD (no 6am/5:30pm)

Kickstart to 2016 OPEN!
Great work to everyone that completed 16.1!  That was definitely a long and killer workout.  This year we have 39 people signed up!!!  Over 10 more people than last year.  Looking forward to sweating it out over the next 4 weeks with you all you brave souls. Keep up the great work everyone!

If you are interested in ordering a 2016 OPEN SHIRT, please give your size to Katie by Friday, March 4.  They will be BLUE american apparel 50/50.

Member Spotlight Shout out

 I would like to shine some light on our MASTERS athletes this month.   What is a CrossFit Master? Well the organization of CrossFit defines a Master by a Crossfitter who is passed a certain age in life. Here at CrossFit Nanaimo our Master’s define themselves by more than just age. This month we are going to put the spotlight on some of our most youthful members here at CFN. Not sure who among us is part of the Master’s category? Just look for the people who come in with the biggest smiles on their faces the people who have the brightest sense of humour and most definitely the ones who pour their heart into each and every WOD then take what’s left to cheer on those around still grinding to the end. It takes a lot of motivation, patience and courage to join in with our group classes and I can’t express how lucky we are here at CFN to have such a dedicated group of Master’s who coach us, get involved in most all of our community events and show us how to CrossFit 4 Life! 

Shout out to Coal City Cycles!

….taking service to the next level!

Robin Dutton has brought Cowichan Cycle’s unique brand of customer service to Nanaimo.  Coal City Cycles, Nanaimo’s newest bicycle store, is now open for business.  In Coal City Cycle’s welcoming, no pressure environment, you will find knowledgeable staff who will take the time to determine your needs and assist you in finding the right products for you.

We share your passion for cycling!  The staff at Coal City Cycles has been riding and racing bikes for years, so you can rest assured that if it is a product we sell, it has been test thoroughly by our staff in real world scenarios.  We love seeing our customers come back, but we don’t like seeing them come back with problems with their equipment.  That is why we only carry products that we believe in.

Need your bike worked on? Our service staff are some of the best in the industry!  We found them servicing the most ridden rental and demo bikes on the planet from the Whistler Bike Park, as well as servicing suspension on some the biggest names in the bike biz.   Some of our staff have been working on bikes for 25+ years and are still continuing with professional development courses in suspension and wheel building in order to keep on top of the constantly changing technology.  We want every bike we work on to leave the store as a bike we would enjoy riding.

Come visit us at Coal City Cycles, where we will take your cycling seriously.

Coal City Cycles: 104-1825 Bowen Rd, Nanaimo, BC, V9S1H1
778-441-2453 (BIKE)
www.coalcitycycles.com
bikes@coalcitycycles.com

Month Challenge

March-Just Like It Sounds

What? Get outside and march! Go on your favourite hike once or more a week and share a picture from one of your trips (Facebook/Instagram). Maybe even ask another member if they’d like to join. And, join us on Saturday, March 26 for a group hike!

Why?  It’s important for us to remember that life goes on outside of CrossFit. I know right?!  Nature is an excellent place to recharge and reconnect, a re & re and we don’t spend nearly enough time amongst the trees. Get out and enjoy a beautiful West Coast Spring.

Mobility Tip

“Can’t Touch Your Toes?”

Tight hamstrings will not only limit range of motion (ROM) they will slow your progress and can cause injuries over time.
Test: Toe-touch & deadlift with PVC three points of contact. Measure your ROM.
Fixes: Single leg KB deadlifts, Russian baby makers, single leg raises w core activation, elevated hamstring stretch with leg in front of body on box level 2 leg to the side on box softening knee.Use dynamic stretches, single leg KB D-lifts, and static stretch at class end.
Re-test: Repeat your toe-touch or deadlift with PVC three point of contact test – did your ROM improve?!

Also, here is a great article reviewing an abundance of different stretches! 

Milestones & New Members

Congratulations to our new Members that completed their ON Ramp in FEBRUARY: David, Farris, Gerry, Jeremy, Victoria, Kara, (and Shelley, Chris -MIA in this photo).  Please be sure to give them a warm welcome when you meet them!

Jan 2016 On Ramp

It’s quite rewarding to see your name alongside a skill you have recently improved upon.  It allows us to reflect on progress and development.    Congrats to everyone who reached outside their comfort zone and surprised themselves this month!

feb PR 2016

 

save date

Mark your Calendars:

Mar 17: Don’t forget to wear GREEN today! 
Mar 25-28: Easter Weekend – limited classes.
March 25: Discover CrossFit Event: 10-1pm.
March 26: CFN HIKE! 11:30am – location TBD!

Recipe of the Month:
Hot-Pot Noodles!
hot-pot-noodle

I found this recipe in an email, tried it, and LOVED IT!  
Ingredients:
-1 small sweet potato for noodles/spoodles (grated veggies works fine).
-1 bowl of finely chopped or shredded raw vegetables. I use broccoli, spinach, cabbage and carrots.
-1 slice of pineapple (chopped).
-Cooked chicken. I typically use one breast or 2 thighs per mason jar.
-1 chopped green onion.
-2 tablespoons of freshly minced cilantro. Use can use any herb or seasoning you like.
Dressing:
-1good, high quality vegetable or chicken stock cube.
-1 teaspoon of oil.
-2 tablespoons of coconut aminos or soy sauce.
-1/4 teaspoon of chili flakes. (optional)
-½ teaspoon of minced garlic or garlic powder
-1/4 teaspoon of grated ginger.
-1 full teaspoon of honey (optional).
Preparation:
Peel your sweet potato and either spiral cut or finely grate them. Steam or par boil the potato for about 5 minutes to soften it up. You want it just firm to the bite. Allow the potato to cool before adding it to the mason jar(or pyrex dish with lid).Mix together the broth seasoning to form a paste. Adding the oil brings it together nicely. Do this in a small bowl with a small spoon to break down the stock cube.Chop your cooked chicken (seasoned how you like).Pack cooked noodles into the bottom of the jar. Spoon the cold broth paste on top, not the boiling water or bone broth. Next, add the finely chopped raw vegetables, chicken, onion and cilantro.You can now store this in the fridge to grab and go when you’re ready. To cook, just open the jar and pour in boiling water or your hot bone broth. Put the lid on and let it sit for 2 to 3 minutes. Flip open the jar and enjoy!

 

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Website:
www. nanaimocrossfit.ca

Email:
info@ nanaimocrossfit.ca

Mailing address:
CrossFit Nanaimo
2030 Boxwood Rd
Nanaimo, BC,V9S5W7
Canada

 

February 2016 Newsletter

  FEB ’16 Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

SCHEDULING:
– Just a friendly REMINDER to please sign up for OPEN GYM times!
-Due to low registration we are going to take the 7:30pm WOD on M/W off the schedule for the rest of Winter.
-HOWEVER, we are going to give the 3:30pm WOD timeslot another try.  We will see how Tuesdays and Fridays do throughout February.
Feb 13, Sat, 11-12pm: Bring your special someone to WOD! 

CFN’s 5 YEAR Anniversary!!!
Can you believe where the time goes?! What better way to celebrate than with a fun workout?  Saturday, Jan 30, we will run a 9 and 10am WOD (8-9am Open Gym) with a partner style workout in celebration.  AND, we are also going to reserve a few BOWLING lanes on Saturday night @ 6:00pm (10 pin, at Splitsville). Please sign up at CFN so we know how many lanes to reserve.  Look forward to seeing all you TURKEY’s out there 😉
bowling-2

2016 CrossFit OPEN!!!

It’s that time of year again!  Time to start registering for the 2016 CF OPEN!
We will be hosting the OPEN WOD’s every Friday as the scheduled WOD throughout the OPEN season, with the exception of the final WOD taking place on Saturday, March 26 during our annual Discover CrossFit event.  Can’t make it in on Fridays but still want to compete in the OPEN?  Speak with Katie about scheduling a make up during an Open Gym or scheduling with a coach/judge.
Should YOU register?  The Open is a great way to test your strengths and weaknesses in an inspiring and supportive atmosphere!  With the scaling division added last year, they have made it more achievable for almost any CrossFitter with a few months experience under their belt to compete!
And last, but certainly not least, we will look at doing another order of SHIRTS this year, sign up and feedback on design will be at the front counter at CFN.

group

Member Spotlight

 This month we would like to shine some light on Charmaine Lightfoot.  She is not just becoming one strong lady, she is also a great team player.  You may find her cheering you on during your last few reps, or engaging you in a conversation at the beginning of class.  We have noticed a huge change in Char and look forward to seeing her grow even more! 
WHY you started CrossFit:
I have the Duttons to thank for introducing me to CrossFit. After a couple classes I was like “where has CrossFit been all my life?!”  I like being presented with a workout that seems insane, and after getting it done realizing that ya, it was insane!!.
WHAT you do for a living: 

 I have been working for BC Ferries as a Deckhand for the past four years and I am a BSc Nursing student at Vancouver Island University.

Favourite exercise:
Power Clean, thruster, burpee, 200m sprint combo (I’m pretty sure this has happened in a WOD).
Least Favourite exercise:
Turkish Get Ups. This is the exercise where you start by laying on the floor. From this position I usually want to stay there and have a nap!
Most memorable moment at CF:
 The moment I recognized what a well timed, powerful ‘hip thrust’ could do for a lift, KB swing etc.!
What you do OUTSIDE of CF / How CF plays a role in your life:
 I mountain bike. This is where the ‘hip thrust’ practice has paid dividends. I really liked mountain biking before joining CrossFit, but now, a year into er’, my riding style has become more dynamic and therefore more enjoyable. I stick with CrossFit because it is an extremely efficient, effective and fun use of time and energy.  I like that everyone is pushing themselves to achieve goals, but that we have diligent and professional coaches watching our backs (literally). Amazing people flock to this box, and for good reason!  Keep up the great work everyone. Thanks for the nomination.

Month Challenge

As we continue to ramp up for the OPEN I would like to remind everyone to continue focusing on individual goals, and not what those around you are doing.  Unfortunately sometimes pride gets in the way and we loose focus; pushing past our limits just to put a number on the whiteboard, or keep up with a fellow athlete.  This month I am asking everyone to challenge themselves with QUALITY of  movement vs QUANTITY of movement.

Here are a few ways to help keep you focused:

1. Take more notes in your WOD Book (don’t have one?  See a coach, we just got more in!), if you are already taking notes try to add more than just the WOD and your time. Make a note on how you were feeling before, during and after. How your nutrition is coming along, sleep… you get the picture here.

2. Don’t read the whiteboard scores until after you have completed the WOD

3. Listen to your coaches advice on what weight you should use to start a lift or to WOD with.  When in doubt, start with a bar.

4. Listen to what your coaches are screaming at you during your WOD. If they are constantly giving you queues during a movement, odds are the QUALITY portion is being missed. You should aim to hear queues like “Nice Rep”, “Beautiful Lift”, “You sexy beast”, Etc.

5. Pick a movement you have been struggling with and seek further instruction on it whether it be from a coach, fellow athlete, or online. To say there is a ton of CrossFit instructional information on the web would be an understatement. When you’ve learned something share it with everyone else.

Here is a piece from a great article in Tabata Times:
“[M]ost injuries are caused by your own overtension and technique faults rep after rep after rep. It likely wasn’t the 1RM bench press attempt that tweaked your shoulder, it was the months prior of lifting with poor form. And looking back, you probably know it.

Like that rough bumpy part of the road that wakes you up before you drive off the highway, most injuries will give you warning signs before the final straw. Learn to pay attention to those signs and heed them.

… [T]he “Rx” weight is kind of misnamed. It is merely a suggestion. The prescription for a workout is whatever is suitable for you on that given day at that given time. It’s not imperative that you thrustered 135 pounds a week ago. Maybe last night you didn’t get much sleep. Or maybe you’ve been in your car all day and your hips are tight. Or any other reason you may not be operating at 100% today. If a 95-pound bar is your Rx TODAY, so be it.

Is it worth sitting on the sidelines for two months while your shoulder heals from bursitis because you wanted a star next to your name on the whiteboard? Do you think you’ll get any less of a workout if you scale down to ensure proper form and protect a nagging joint? ”

SOUND FAMILIAR? 

Mobility Tip

 “How low can you go?”This month members will be challenged to improve hip/adductor and ankle mobility (movement screen). Squat depth and ankle ROM will be tested at the beginning & end of the month.

Measurements and Fixes

Ankle ROM using ruler test and playing card under heel (socks only).  Ankle Fixes = Seated plantar/dorsi flexion, banded ankle distraction, heel drops, foam rolling calves front and back.

Test squat depth and then assess internal/external rotation while member is laying on their back.
Poor internal rotation= lateral lunges bodyweight and weighted. Goblet squats and holds using kettlebell, rock back into splits (point toes up for more of a stretch).
Poor External Rotation= Pigeon Pose, Super hip series (mobility WOD), 3 level series-foot on box hand on lower back rotate toes up to ceiling and back to neutral, on the floor extend one leg out to the side one knee on the floor foot behind butt rotate toes up to ceiling without moving lower back, third level is performing the hip rotation in the bottom of lateral lunge.

– 1 final mobility movement-Conan Coopers ankle/calf knee beside foot place hands on knee that’s close to your chest then press the knee to the floor while keeping heel on the ground.

Finally, here is a great article reviewing an abundance of different stretches! 

Milestones & New Members

Congratulations to our new Members that completed their ON Ramp in JANUARY:  Jenn, Shannon, Dave, Matt, Emma, Mark and Peter (MIA in this photo).  Please be sure to give them a warm welcome when you meet them!

Jan 2016 On Ramp

It’s quite rewarding to see your name alongside a skill you have recently improved upon.  It allows us to reflect on progress and development.    Congrats to everyone who reached outside their comfort zone and surprised themselves this month!

Jan 2016 PR

 

save date

Mark your Calendars:

Jan 30: Partner WOD and BOWLING
Feb 2 & 5: Beginning of 3:30pm WOD on Tue/Fri
Feb 8, Family Day:No noon WOD this day.
Feb 13: Bring your spouse to WOD, 11am
Feb 25: First OPEN WOD is released!
Feb 27: Weightlifting Competition in Port Alberni!

Recipe of the Month:
CHICKEN STEW

Ingredients:

1⁄4 cup oil
1 cup onion, chopped
14 oz can diced tomatoes
2 cup chicken broth
1 tsp garlic, minced
1 tsp thyme
1 bay leaf
1 tsp salt
1⁄2 tsp black pepper
4 cup potato, diced
1 1⁄2 cup carrot, sliced
2 cup boneless, skinless chicken breast, chopped into 1 inch pieces

Directions:
1. Heat oil in large pot, sauce onions for 2 min.
2. Add next 7 ingredients.
3. Bring to a boil.
4. Add potatoes, carrots, and chicken.
5. Simmer until vegetables are done – 30min.
6. Thicken with corn starch for thicker stew. 

THEN DEVOUR! 

WOD BOOKS are IN!!!

WOD books

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Website:
www. nanaimocrossfit.ca

Email:
info@ nanaimocrossfit.ca

Mailing address:
CrossFit Nanaimo
2030 Boxwood Rd
Nanaimo, BC,V9S5W7
Canada

 

December 2015 Newsletter

  DEC ’15 Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

Class Sign-ups: Hey Everyone, just a friendly reminder to please cancel yourself from a class if you are no longer able to make it.  We have a 4 hour cancellation window set in place so that if you are no longer able to attend a class you can free up a spot for someone else! (Not just to have an excuse to give you more burpees 😉

Schedule Updates: 
Tues & Thurs -6am WOD was a success and will continue permanently on the schedule!
Tuesday- 7am WOD, we are going to give one more month!
Mon/Wed late WOD is going BACK to a 7:30pm start!  (no longer 8-9pm)

Dec Holiday Schedule:
CLOSED on Dec 25 and Jan 1.
Morning Classes only on Dec 24 and Dec 31.
All other classes as per usual, however, if there is nobody registered 4 hours before a class is scheduled to start, it will get cancelled.
Keep an eye on Facebook for Open Gym times posted by the coaches!

Team Challenge Wrap Up!

Congratulations to everyone that participated in our first in-house team challenge!  We had a total of 14 teams registered, 6 in the Sc/Ma division, and 8 in the RX division.  The energy and emotions floating around the gym during this event was amazing!  Everyone gave their all and should be very proud for stepping up to the plate.

In first place Sc/Ma:  Team “We’re workin’ on it” – Damo and Megan
In first place RX: TIE between Team Classified(Cookies & Julz)  and Killin’ it Factory (Craig and Dallyn)
…..the tiebreak event was a 3 min AMRAP of Toes to Bar……
Team Classified came out with the final Team Challenge win with 81 TTB over a close 68 for Killin’ it Factory.

Team Spirit Award went to the mother/son combo “We heart Burpees” (Mish and Jackson) and the team with a different matching outfit for each event, “Team Classified” (Cookies and Julz).

team challenge 2015 group photo

HUGE THANKS to everyone who helped make this day run so smoothly.  To Adam for assistance in programming of the WOD’s as well as judging on the day, Mal for judging and helping with set up, our three lovely ladies, Jess, Liz and Chloe (from Parksville area!) for giving up their day to judge,  Janna, for capturing our sweaty moments, and our wonderful DJ, Brian.  Also, a BIG Thanks to Frontrunners Nanaimo for donating a GC to EVERY athlete!  Community at it’s best 🙂

Abel’s Departure:

As some of you are aware the time has come for me (Coach Abel) to transfer out of Nanaimo. I will be moving to a small community in Nunavut in two weeks time and spending the next three years in post there. I will be getting some lengthy trips out and will be visiting the Island as often as possible.

With that said I just wanted to take the time to say thank you to all the athletes and fellow coaches here at CFN. From the day I walked in the doors at the old box I have been met with nothing but smiling faces of the people who were all too excited to share in some hard workouts with me. Of course a special thanks goes out to our head coach Katie who has inspired me to push myself to places I never thought possible. The amount of time, effort and overall energy that Katie puts into CFN is more than myself or anyone of us can ever repay. So again I say thank you and don’t forget work hard not long!

Due to the nature of my work I would ask that privacy be respected and if there are any questions or comments please direct them to me personally (and not Katie), thank you.

I hope to see you all at the Christmas Party!

-Coach Abel Ramos

Member Spotlight

We would like to shine some light on Jared Anaka!  Jared has shown us what a little extra time and dedication can do for our overall performance. Since his start here at CFN Jared has been coming in early, staying late and putting himself to work the entire time he is in the box.  On top of his hard work Jared has made himself quite involved in the CFN community. He supports other athletes, attends our functions and has performed well in competitions and last years CrossFit Open.

WHY you started CrossFit:
I suppose I started Crossfit because I was bored of regular ‘run of the mill’ gyms. I was restless and I knew I could do more physically,  I just had no idea how or what to do. I remember finding a YouTube clip of Rich Froning winning his Third Crossfit Games. I watched him lift, run, climb, walk on his hands, pull and throw heavy things and I thought to myself  ‘that looks fun.’ I watched a string of videos after that and decided Crossfit looked challenging and interesting, and completely out of my comfort zone.  Long story short, I started at Crossfit Nanaimo and haven’t looked back.
jared-side profile
 
WHAT you do for a living:
I am a High School Teacher and an On-Call Firefighter here in Nanaimo.
 
Favourite exercise:
I  cannot possibly pick one! I like pull ups, chest to bar, toes to bar, muscle ups, hand stand walks, rope climbs, double unders, box jumps, kettle bell swings, power cleans, hang cleans, snatches, burpees, rowing, sled pushes and farmer carries.  Basically anything to do with gymnastics or body weight movements. Oh and I like any WOD with running in it.
 
Least Favourite exercise:
I genuinely dislike THRUSTERS. I think they were created by the Crossfit Gods to torture humans. 
 
Most memorable moment at CF:
Hmmm, too many to count. I think the best thing about this gym are the people. Everyday I go into the gym and I get to laugh, hang out and die in workouts with like minded people. I have fond memories of Bench Saturdays and ridiculous chipper WODs. The Christmas Parties, and the All Sports Challenges are also awesome, oh and the in house competitions are great to watch and participate in. I also have many fond memories of playing soccer in the gym with Austin (my son).
 
What you do OUTSIDE of CF / How CF plays a role in your life: 
Wait, there is an outside of CF? I didn’t realize that was an option!
I started CF about two years ago and have been going hard for a year and a half or so. The gains I have seen are remarkable, from flexibility, to strength, to capacity.  I probably could have sat in a gym for ten years and not had the same gains as I have in the last year and a bit. My health and energy levels are better than I have ever experienced. I recover rapidly and don’t get as tired as I used to. I have so much fun playing at the gym; it’s the place I go to de-stress, relax and push my boundaries. I love the workouts that leave me half dead lying on the floor in a pool of sweat with my heart pounding. Maybe that makes me ‘special,’ but it’s fun… after I’ve recovered of course. I also like the fact that I can go everyday and people will cheer me on, encourage me and give me a high five at the end of a workout. Where else can you go every day and get encouraged in a positive atmosphere? With that being said, thanks to all the coaches at CFN, without whom we would never push beyond our limits.

Month Challenge

What? Believe it or not there are a lot of kids on the island that go without on Christmas morning. Families may be faced with hard times and gifts aren’t in the budget. Let’s band together and make sure no kid goes without. Members are encouraged to donate a toy or cash donation that will go towards a shopping trip.  Check out this link to find a local charity to donate to!
Why? Remember last month? We are here to give and what better way than to make a childs day on Christmas morning.

We will ALSO be doing a 12 days of Christmas fit-mas challenge leading up to our 12 days of x-mas WOD on Dec 24!

On each of the following days, complete a 12 min EMOM as follows:
RX (95/65 for all bar movements)
1st day (Sat Dec 12) – HSPU (3 reps + 15 sec plank)
2nd day (Sun Dec 13) – Box Jump overs (5 squat jumps + 15 sec plank)
3rd day (Mon Dec 14) – SH 2 OH (3 reps + 15 sec plank)
4th day (Tues Dec 15) – hang cleans ( 3 reps + 15 sec plank)
5th day (Wed Dec 16) – DL (5 reps + 15 sec plank)
6th day (Thurs Dec 17) – pull ups ( 3 reps + 15 sec plank)
7th day (Fri Dec 18) – Wall Balls (5 + 15 sec plank)
8th day (Sat Dec 19) –  KB swings (5 + 15 sec plank)
9th day (Sun Dec 20) – Burpees (3 + 15 sec plank)
10th day (Mon Dec 21) – DU (15 + 15 sec plank)
11th day (Tues Dec 22) – Power Snatch (3 + 15 sec plank)
12th day (Wed Dec 23) – Bear complex (1 + 15 sec plank)
Dec 24 – 12 Days of X-mas WOD

Milestones & New Members

Congratulations to our new Members that completed their ON Ramp in November:  Grant, Lee, Chris, & Jason (photo MIA).  Please be sure to give them a warm welcome when you meet them!

It’s quite rewarding to see your name alongside a skill you have recently improved upon.  It allows us to reflect on progress and development.  With our MAX DL, BS, SP & BP week we saw some HUGE PR’s on this month’s PR board 🙂  Congrats to everyone who reached outside their comfort zone and surprised themselves this month!

Nov PR board

save date

Mark your Calendars:

Dec 11: CFN X-Mas pot luck party, 6:30pm at Arbutus Distillery
Dec 12:
Fit-Mas 12 Days to X-mas Calendar begins.

Holiday Hours: check online for updated classes over the holidays.

Jan 1 Polar Bear run and dip: @ Westwood Lake, time TBA.

Recipe of the Month:
Sweet Potato Banana Bites!

Ingredients:
-1/2 c cooked, mashed sweet potato (approx 1 medium)
-1/2 cup mashed banana (approx 1 medium)
-1/4 c nut butter
-2 eggs
-cinnamon, to taste
-Optional mix-ins: dark chocolate chips, fruit, chia seeds, etc
Instructions:
-Smash the sweet potato and banana together in a small bowl.
-Add the peanut butter, eggs and cinnamon & mix well.
-Stir in any additional mix-ins and spoon into greased mini muffin tins.
-Bake at 375 degrees for 18 minutes.

Check out more recipes from “The Lean Green Bean” here.

THEN DEVOUR! 


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Website:
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Email:
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Mailing address:
CrossFit Nanaimo
2030 Boxwood Rd
Nanaimo, BC,V9S5W7
Canada

 

November 2015 Newsletter

logo  NOV ’15 Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

Schedule Updates: 
Added *trial* classes for November!
We are going to add in a few different timeslots to the November class calendar and we need your help to fill them!  All we need is a minimum of 2 people signed up by 8pm the previous day and we will run them.  Tell your friends and sign up in advance!
Tuesday & Thursdays: 6am AND 7am!!!

No 12-1pm WOD on Wednesday, Nov 11 for Remembrance Day ceremonies! 

Team Challenge on Nov 21:  Is quickly approaching! If you haven’t already, please sign up online (both partner needs to sign up) NO LATER THAN FRIDAY Nov 13!  And make sure you and your partner get in for some practice on Saturday mornings or Open Gym times!

Halloween Partner WOD and Pot luck:
Thanks to everyone that came out to this!  We had a great turnout with a lot of delicious grub and wicked costumes!

Halloween 2015 CFN

Introducing Coach Tyler Buck!

Hi! My name’s Tyler Van Rooyen Buck. I started coaching at CrossFit Nanaimo in May 2015 and have been loving every class since. Tyler profile

My CrossFit journey is similar to the stories of gym rats turned WOD fanatics around the world. I had spent a lot of years working on growing a physique that was appealing rather than functional. I grew bored of regular routines and finally decided to give this CrossFit thing a try. I believe my first WOD was GI Jane (100 burpee pull-ups). I was left gasping for air wondering why on earth people would do such a crazy thing. Then I became a member of CFN, call me crazy.

My past experience as an athlete has definitely helped me understand human movement and how properly executed exercise translates well into sport and daily life. Rugby and Soccer remain two of my favourite sports and I still play footy once or twice a week with a great group in Ladysmith.

All of those who do know me will have learned that I am an oversized man-child that cares about others. I suppose that’s why I enjoy coaching so much, I get to help people everyday.

My goal as a Coach is to continue to learn and evolve so I can bring new techniques and ideas to the CFN community. Contributing plays a huge part in being apart of a community and I hope to do just that for all of the members. As an athlete, well let’s just see what unfolds over the next few years. I plan on challenging myself to achieve some exciting goals.

I look forward to coaching, participating in classes, and doing my best to lead by example. See you all in class 🙂

Member Spotlight

We would like to shine some light on Cheryl MacNeil this month!  Cheryl is a consistent lunch time WOD’er who puts in her all every time she comes. I love the look on Cheryl’s face when she constantly surprises herself with her continued progress in the gym!

WHY you started CrossFit:
A friend put it out there to try something different and sign up for Crossfit. I was at a place where I needed to shake up the fitness routine a bit so I tried it and haven’t stopped. It’s almost been 2 years. I love the variety of exercises for a full body workout everyday.
WHAT you do for a living: I am a Mom with a family of 2 active kids and 1 child off at University.
Favourite exercise: Hmmm…Deadlifts, wall balls
Least Favourite exercise: Easy, overhead squats.
Most memorable moment at CF: I can’t say I have a specific moment. I leave the “box” every time with a smile, feeling good and thinking what a great hour. It comes from the amazing atmosphere and camaraderie that our great coach has created!!
What you do OUTSIDE of CF / How CF plays a role in your life: Right now I am coaching my daughter’s high school volleyball team. I stay fit outside of Crossfit by running/walking my dogs and riding my bike. Weekends are spent at the kids’ activities but we always make time for family fun. Crossfit has definitely made me stronger and I have more energy for the running around that I do during the day. I recently did the Mudderella. While the actual event was disappointingly easy, I did lead up training for 6 sessions with a big group of people. I have to say that I was strong in this group. I even did the monkey bars no problem! You don’t know how strong you’ve become until you put yourself out there.

Month Challenge

poppyNovember- Lest We Forget            
 
What? We have an aging population in Canada and they have given a lot for our comfort. Let’s give back. Let’s do at least one kind thing a week. Hold a door, carry bags, give a hug, complete a christmas donation toy box,  or share a conversation.
Why? Life offers us so many wonderful things and we are priveledged to live here. It is incredibly important to pay it forward selflessly to those whom have paved the way for us. They say the more you give the more you receive.

Month Stretch / Tip

GYMNASTICS – time to work on some GOATS!  During Open Gym, or designated GOAT work during the WOD, start spending some time on the some of the tips below!

Tip 1: Work with a partner – Using a spotter for handstand holds, walks, support holds. Get the real feeling quicker and easier by trying the movement or position rather than relying on the wall. Same goes for MUs, get a spotter to push your knees up to develop strength and techniques in the transition stage.
Tip 2: Body tension will make you a better athlete! Whether it is HS/MU or squats and cleans, train body tension to learn how your body should feel and where you are weakest all at the same time as making you stronger. Do this with hollow holds/rocks, planks, reverse planks, partner holds and inchworm walk outs.
Tip 3: Proper warmup and stretching is KEY!  If your body is too stiff/tight it physically won’t be able to get into certain movements, making them simply impossible to master.  The more mobile you are, the easier pretty much ALL movements will be for you! Spend some time working on your ankle/hip/shoulder mobility so you can move with more ease!
Tip 4: Just keep trying!!  Practice, Practice, Practice.  The more you time you spend on your hands, the more comfortable you will get.

Milestones & New Members

Congratulations to our new Members that completed their ON Ramp in October: Richard, Kelsey, Lynette & Krystina!

IMG_0650

It’s quite rewarding to see your name alongside a skill you have recently improved upon.  It allows us to reflect on progress and development.  With our MAX DL, BS, SP week we saw some HUGE PR’s on this month’s PR board 🙂  Congrats to everyone who reached outside their comfort zone and surprised themselves this month!

Pr board

save date

Mark your Calendars:

Nov 3, Tues/Thurs: New
classes added!
Nov 11: Remembrance Day –No noon WOD today! 

Nov 21, Sat: 8am start!
Team Challenge (no regular classes this day)
Nov 28, Sat: 10am Bring a Friend WOD! 

Recipe of the Month:
Sweet Potatoe with Pecans
yam casserole

Ingredients:
Topping:
1 cup of packed brown sugar
1 cup of chopped pecans
1/4 cup of butter, margarine or oil (I used avocado oil)
Bottom goodness:
4-5 medium sized yams(cut into rounds)
4 eggs
3 tbsp maple syrup
2 tsp vanilla
1 tbsp lemon juice
2 tsp salt
Preparation:
Preheat oven to 350. Mix sugar, pecans and melted butter together. Cover and put aside.
Grease your pan (13×9 works best). Boil pot of water, add chopped yams until very soft, about 12 min. Drain & keep in collider until almost cooled. Either beat in a mixer or use a potato masher. Add your eggs, maple syrup, vanilla, lemon juice and salt and mix well.
Put into pan, pecan mixture on top and bake for about 45 minutes or until bubbling on top.
THEN DEVOUR! 


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Website:
www. nanaimocrossfit.ca

Email:
info@ nanaimocrossfit.ca

Mailing address:
CrossFit Nanaimo
2030 Boxwood Rd
Nanaimo, BC,V9S5W7
Canada

 

Oct ’15 Newsletter

logo  OCT ’15 Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

HALLOWEEN PARTNER WOD AND Pot Luck!?
Thursday, Oct 29, 6:30pm WOD followed by Pot Luck.  Come and get sweaty with a partner themed WOD, and stay after for some delicious eats, pot luck style, and games! Costumes are HIGHLY encouraged, with a prize for the best voted!  Sign up for the WOD on Mindbody, and at CFN to share what you will be bringing for the pot luck!

SCHEDULE CHANGES:
Your feedback is important to us.  If you have any questions or requests about the WOD schedule please let us know!
THANKSGIVING MONDAY, Oct 12: 8am and 5:30pm WOD only.  

Katie Away: I will be away from Oct 7 – 18.  I will have limited access to email during this time.  Please remember you can sign up as “unpaid” if your membership runs out during this time, or even cancel out of classes throughout mindbody.  Do you have the MINDBODY CONNECT APP? 

Construction on Tulsa: Just a heads up you might end up waiting a while to get through Tulsa Rd (the road we do our 200m and 400m runs) as they are doing construction.  Use Boxwood to avoid possible waits…which could lead into BURPEES!

Fall Team Competition

Nov 21 OR Nov 28 – VOTE AT CFN for your preferred day. Will confirm the date by Oct 7.   We are going to host our first ever in-house team competition.  Teams will consist of 1 male,  and 1 female and a whole lot of fun!  Similar to 3-2-1 GO, it will be a 1 day event, with 3 events throughout the day, and an RX and Scaled division.  Start pairing up with your partner during partner WOD’s so you can get to know how each other moves 🙂

Member Shout-Out

This month we would like to make a big shout out to Michelle James (aka MISH).  Does the term social butterfly mean anything to you… You have probably met Michelle already because she is great at introducing herself to any new face. Michelle is often found outside the gym at our social events playing sports or in the pool swimming laps. No wonder she is our athlete of the month. She has shown us all how to be involved in the CFN community and that playing other sports can only make us better at CrossFit!

WHY you started CrossFit (and how long you have been CF’ing):
September 2015 was my one year anniversary at CFN, so it’s been just over a year.  I started Crossfit because it looked like such a big physical challenge, and I was drawn to the community aspect of it.  I’m an “all in” type of person, and it seemed like it would be a good fit for me.
WHAT you do for a living:
I am a high school teacher at Dover Bay Secondary.
Favourite exercise:
Power cleans are my favourite, followed by push press.  (lets face it, she likes lifting weights!)
Least Favourite exercise:
Anyone who has ever done a WOD with me will know the answer to this… burpees!
Most memorable moment at CF:
The first time I could complete the WOD without having anything explained!  Having my son Jackson join CFN was also a highlight of my past year.
What you do OUTSIDE of CF / How CF plays a role in your life:
CF is my anchor for the week.  I schedule in my WOD’s and then see how other activities can fit in.  I try to supplement CF with swimming, yoga, hiking or spinning… anything to make those burpees a little easier!

Month Challenge…

The lunge Challenge!
You can thank on of the coaches from CrossFit Endurance that I was fortunate to meet for this one!  Slightly modified to meet your needs 🙂

How long does it take you to complete 30 days of 200m of walking lunges? The 200m can be broken up throughout the day, but 200m is the MAX you can do in one day, towards the challenge. The goal would be to finish in 30 days, but in reality we need to take our schedules into account and how our bodies feel.  So, if you need to take a rest day, TAKE ONE!

Here is a quick video on things to focus on while lunging to help prevent low back pain From Dr. Ryan DeBell at the Movement Fix.

Month Stretch / Focus

Glute activation:
1. Glute bridges: single or double.  Add a weight.
2. Fire Hydrants: kneeling on all fours, or stomach supported on box/ball. 

Post – lunge stretching tools:
1. Hammy/Adductor stretch: leg up on a box, facing forward and hinging at the hip. minimum 30-45sec.  Then point bottom leg out to side, and perform a slight dip/squat to hit the adductors (inside the leg).
2. Foam rolling: roll out the back side of each leg, above the knee.
3. Banded hip distraction/quad stretch:  band attached to a post at knee height, step into the band and kneel down. Squeeze your butt to bring your hips forward, extend same arm to elongate the stretch.  The longer you can spend here, the better.  

Milestones & New Members

Congratulations Sept On Rampers!  We had a FULL group this month: Kari, Sean, Liz, Olivia, Robert, Cody (welcome back), Shannon, Morgan, Wendy, Kendra, and Cam.  Be sure to introduce yourself to them as they start participating in group WOD’s!
IMG_0588

save date

Mark your Calendars:

Thanksgiving Monday: 8am and 5:30pm WOD only. 
Oct 29, Partner WOD and Pot Luck:
6:30pm WOD with food&games to follow.
Nov 21/28: Team competition – vote at CFN!

Recipe of the Month:
Pumpkin + Nut Butter Power Balls

Ingredients:
– 1 cup oats (or substitute nuts and seeds)
-1/4 cup flax meal
-1 1/2 tsp cinnamon
-1/4 cup nut butter
-1/4 cup canned pumkpin
-2 Tbs maple syrup
-1 Tbs honey
-1 tsp vanilla
– 1 tsp chocolate chips/raisins

Directions:
mix all ingredients together.  set in fridge for 15-20min.  Roll into balls, OR spread in pan to make bars.  Keep stored in freezer to hold texture.

Check out the full recipe here!

Get your WODBOOK!
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“Never,  Never,     Never              Give up.”

-Winston Churchill

 

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Website:
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Email:
info@ nanaimocrossfit.ca

Mailing address:
CrossFit Nanaimo
2030 Boxwood Rd
Nanaimo, BC,V9S5W7
Canada

 

 

Sept 2015 Newsletter

logo  SEPT ’15 Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

Congrats to our August Run Challengers!
I hope this change in weather doesn’t discourage you to stop your running throughout Sept!  Congrats to Carol, Julie, Bremo and Kathryn (from what I calculated) for posting and finishing their set kilometres! 

SCHEDULE CHANGES:
Tues/Thurs AM:
*NEW*9:15-10:15amWOD (so parents have time to drop their kidlets off at school and not have to do burpees)
*NEW TRIAL*10:15-11:15am ‘Kid Friendly’ WOD:  At this time we will not have a designated child minder, but can take ‘shifts’ watching over the kids throughout the class if needed. Kidless parents/members are welcome to attend this class as well, but if you don’t do well with distraction or loud noises, this class probably isn’t for you.  Minimum registration of 4 people must be met 24 hours in advance in order for this class to run.
Mon/Wed PM:
*time change*8:00-9:00pm WOD

HercFit Invitational Weighlifting Competition AT CFN!  11-6pm
The HercFit Invitational is a new competition, open to the residents of Vancouver Island. Giving the islanders a place to show their stuff.
Spectators are welcome and encouraged to come and cheer on your club team!

Fall Team Competition

Nov 21 – Save the Date!  That’s right folks, we are going to host our first ever team competition this coming November.  Teams will consist of 1 male, 1 female and a whole lot of fun!  More details to come throughout Sept….

Member Shout-Out

Quote of the month: “It’s always Sonny at CFN.” 
As many of you know, that ‘kid,’ that always used to crush us all in WOD’s, is finally grown up and moving on to bigger and better things at BCIT in Vancouver.  Sonny, (at birth and pre-CF, was known as Jason Roodbol), will be studying architecture, so that one day he can build us a state of the art CrossFit Box 🙂  Sonny’s great sense of humour, random facts, and outstanding perseverance will be DEARLY missed at CFN.   Here is a bit from Sonny himself, to remember him by:

Why I started crossfit:
I was first introduced to crossfit by my brother. I watched him compete as an individual at the 2011 canada west regionals, and I knew at that point I wanted to start crossfit. My mom started at CFN in the fall of 2011, and I did my first WOD, with her at CFN on February of 2012.
What I do for a living:
I’m a student that just graduated high school in Nanaimo and will be attending BCIT in Vancouver this coming fall. I worked at thrifty foods in Nanaimo during my grade 12 year, and I will be working at choices market in Vancouver this coming fall.
Favourite exercise: 
Overhead squat
Least favourite exercise: 
Rowing
Most memorable moment at CFN: 
The day we moved CFN from the old location off the highway to the new one on boxwood. There where so many people helping out, and it really showed how committed everyone was to CFN.
What you do OUTSIDE of CF / How CF plays a role in your life:
During high school, I played club soccer, and was on the school soccer, badminton, and tennis team, as well as playing the saxophone and clarinet in band.
Besides school, Crossfit is definitely at the centre of my life. Starting Crossfit is one the best things I’ve ever done.

Month Challenge…

31 Day Push Up Challenge:
Sept 1: 5 Pushups
Sept 2: 10 Pushups
Sept 3: 15 Pushups
Sept  4: rest
Sept 5: 10 Pushups
Sept 6: 15 Pushups
Sept 7: 20 Pushups
Sept 8: rest
con’t this pattern, resting every 4th day, and adding 5 pushups to the pattern/day
Sept 29: 40 Pushups
Sept 30: 45 Pushups
Oct 1: 50 Pushups!!!!!!

*IMPORTANT* With all these pushups, it will be very important to keep up with your MOBILITY!  Ensure you stretch, at least 2 min/side after EVERY day of pushups.  As well as tissue work both before and after.

Month Stretch / Focus

Assessing the SQUAT!   See a coach to get tested, and we will advise you to focus on one or both of the areas below throughout the month to help improve your squat!
HIPS:
A. Soft tissue prep: IT foam roll, Glute foam roll
B. Mobility Work: for internal roation(tight hips/glutes): pigeon pose.  external rotation(adductors): lateral lunges with PVC, standing splits with heel support
C.Motor Control work: Goblet squat (teach perfect position)

ANKLES: 
A. Soft tissue prep: roll out calves and right side of shin
B. Mobility Work: Talus mobilization (distracted band over shoelaces, place foot on plate with heel slightly off, lean fwd&bck with pvc)
C.Motor control: Heel drops off platform/plate (1 ankle at a time, raise up with both feet, slowly lower till heel touches)

Milestones & New Members

Congratulations to Tanya and Asia for completing our fast-track on ramp in August!   Be sure to introduce yourself to them as they start participating in group WOD’s!

IMG_8328

save date

Mark your Calendars:

Sept 7, Mon: 8am & 5:30pm WOD ONLY.
Sept 8: New Schedule in effect & start of On Ramp
Sept 12, Sat:
8-9am Open Gym, 9-10am WOD * no 10am.
Sept 12, Sat: 11-6pm, HercFit Weighlifting Comp
 

Recipe of the Month:
Slow Cooker Chicken Pad Thai

Pale Krunch bars
Ingredients: 
-2 to 3 pounds of chicken thighs or breasts (skin removed).
-2 medium zucchini.
-1 large carrot.
-1 handful of bean sprouts (optional).
-1 small bunch of green onions
-1 cup of coconut milk.
-1 cup of chicken stock.
-2 heaping tablespoons of SunButter (sunflower seed butter, to replace peanut flavor).
-1 tablespoon of Coconut Aminos (or wheat-free tamari, to replace soy sauce).
-2 tsp of Fish Sauce.
-2 tsp of powdered ginger (or about 1 tbsp freshly minced ginger).
-2 cloves of garlic, smashed and minced, or 1 tsp of garlic powder.
-1 tsp of cayenne pepper.
-1 tsp of red pepper flakes.
-Salt & Pepper for seasoning the chicken.
-Chopped cashews for garnish (optional).
-Chopped cilantro for garnish (optional).

How to:
-Brown chicken in fry pan with desired spices.
-Add coconut milk and chicken broth to crock pot & mix well.
-add SunButter, coconut aminos, fish sauce, ginger, garlic, 2 chopped green onions, cayenne & red pepper-until dissolved
-Place chicken into base of liquid
-Mix together: spiral zucchini, shredded carrots, and bean sprouts then nest on top of meat and broth. Goal is to be steamed, not stewed.
-Cook for 3.5-4 hrs on low, no more than 6 hrs.   Enjoy!

Check out the full recipe here!

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Testimonial:

“Never have I been to a place that allows me to meet and exceed all my fitness goals; all the while doing it with a bunch of awesome like minded athletes.

-Thanks!

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Website:
www. nanaimocrossfit.ca

Email:
info@ nanaimocrossfit.ca

Mailing address: CrossFit Nanaimo
2030 Boxwood Rd
Nanaimo, BC,V9S5W7
Canada

 

 

July-Aug 2015 Newsletter

logo  JUL-AUG ’15 Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

SCHEDULE CHANGES?
We will continue with Tues/Thurs Open gym from 9-11am over the summer. 

Friday, Aug 14 WOD & Social: 
Something cool.  Details to be determined!

3-2-1 Go Wrap Up

Congratulations to all those that competed in our 3rd annual 3-2-1 GO in-house comp!    The athletes tested both their physical and mental limitations during 4 workouts and should all be very proud of their accomplishments.   It is events like this that really brings people together, whether its helping with getting set up, cheering each other on, or sharing a cold one with after the events 😉 A special thanks to all those that stepped up and helped out this day (especially covering for Katie while she was busy at emerge), and of course Julie and her parents for hosting the BBQ!  This day would not have been such a success without all your help – this is what community fitness is all about!

321GO2015

Member Spotlight

Our Member Spotlight this month is going to shine some light on the male and female that were nominated for the “Courageous Soul” awards from our 3-2-1 GO in-house competition.  Way to go Anne Harris and Gabe Hanssens for pouring your souls out at this event!  They were both nervous and took some ‘encouraging’ to even register for the event.  However, it wasn’t far into the day that they both PR’d their lifts and surprised themselves at just how well they can do when they push just outside their comfort zones!  Well done you two!

GABE:
WHY you started CrossFit (and how long you have been CF’ing):
I started Crossfit because I wasn’t getting the results I wanted from going to a regular gym on my own. After the intro workout had me on the floor for a while, I thought Crossfit will definitely help me reach my goals. I have been doing Crossfit for just over a year.
WHAT you do for a living:   I’m a Marine Engineer on the ferries.
Favourite exercise: Anything heavy. Back Squats or Deadlifts
Least Favourite exercise: Burpees
Most memorable moment at CF:3-2-1 Go in July.  Can anyone forget Thrusters, Burpees and Rowing in the same WOD? Being voted Courageous Soul was amazing. Special thanks to Coach K for convincing me to go and fellow crossfitters for helping me get through those workouts. Overall it was a fun day with everyone cheering each other on and lots of PRs.
What you do OUTSIDE of CF / How CF plays a role in your life:Outside of crossfit I like to take my dirt bike out for a ride whenever I can.  I’ve noticed a huge difference in riding this year because of CF. I can stay out on the trails longer without being tired and dragging my bike out of the trees isn’t as tough anymore. Crossfit plays a huge role in my life now.  I find I am more active than before CF and I make much healthier food choices.  Lifting heavy stuff at work is kind of fun now.

Anne:
WHY you started CrossFit (and how long you have been CF’ing):  I started CF about a year ago. A foot injury caused me to cut back on my long distance running. I had a personal trainer at the gym but that became routine and boring. My niece kept telling me to try crossfit, so I finally listened and gave it a try, I wish I listened to her earlier!
WHAT you do for a living:  I am a pharmacy technician at Costco. I also work occasionally in the tire shop where I put some of my crossfit skills to the test throwing tires around.
Favourite exercise:  I can’t say I really have one favorite but, I do really like shoulder press, and push press, lifting over my head makes me feel bad ass.
Least Favourite exercise: Wall balls, enough said.
Most memorable moment at CF: Everyday is memorable for me at CF, because everyday is a new challange I am doing things I never thought I could. But to pick one I would say the 3-2-1 go competition.  I was pretty scared at first but everyone was so supportive and it was a great atmosphere I ended up totally suprising myself as to how strong and confident I am becoming. It also made my niece very proud.
What you do OUTSIDE of CF / How CF plays a role in your life:  CF has made me a stonger runner, hills seem so much easier now. I wish I was 30 years younger and could have a do over on all the marathons I have run!  Outside of work, running, crossfit, and playing with friends I like to find a nice sunny spot and have some quiet time reading a good book.

Month Challenge…

 AUGUST RUN CHALLENGE….is BACK….for the FOURTH YEAR running!

Let’s get outside and enjoy the fabulous summer weather we get here on the west coast!  A challenge like this is great for those of you taking holidays as well…you can RUN anywhere;)
How it works: 
Challenge yourself to run “X” amount of distance over the month. Choose your zone and….3-2-1- GO!

RX = 60K(2K per day)
Z1 = 45K (1.5K per day)
Z2 = 30K (1K per day)
Broken up however the person wants, including the running in WOD’s.
Track your progress on the chart at CFN.
*NEW – check out the running tips below…remember, running is a SKILL, just like kb swings and cleans…it takes warm up, technique work, and practice! 

Month Stretch / Focus

RUNNING
With the annual Aug run challenge coming up…

Technique:
A) Start with neutral body POSITION, arms at 90, butt and belly tight – establish Figure ‘4’ position.
B) LEAN slightly forward and presume with Figure ‘4’ position while running.
C)“PULL” with hamstring; heels lift straight up inseam toward butt.

Warm up Drills:
– inchworm into lunge both sides + stand from squat
– Duck walk
– Skipping – focus on getting tall & vertical, as well as forward for distance
-Bear Crawl – both forward and reverse
– Grapevine/Karaoke warm up
– jump rope, practice running with jump rope.

Milestones & New Members

Congratulations to our new Members that completed their ON Ramp in July: Steve, Madison, Cathy, Laura, and Jon!   Be sure to introduce yourself to them as they start participating in group WOD’s!

July2015 on ramp

 

save date

Mark your Calendars:

Aug 3, Monday: 8am and 5:30pm WOD only. 
Aug 14, Fri: CFN Social – TBD
Sept 7, Monday: 8am and 5:30pm WOD only. 

NEW SHIRTS?

We need to vote on a saying/phrase for our next order of T-shirts.  Find the whiteboard at CFN to mark down your fav quote and VOTE!

Recipe of the Month: Paleo Crunch Bars

Paleo Krunch bars:

1/2 cup Raw Pumpkin Seeds
1/2 cup Pecans
1/2 cup Shredded (raw, unsweetened) Coconut
3/4 cup Almond Meal
1/2 cup Raw Sunflower Seeds
tsp Cinnamon
1 tsp Pure Vanilla Extract
1/4 cup Coconut Oil (plus a little to grease the pan)
1/4 tcup Honey
*I added 2 scoops of protein powder to this recipe and it turned out well.

Preheat oven to 350 degrees.
Grind the pumpkin seeds, pecans, and coconut in a food processor until it’s a coarse flour.
In a large mixing bowl  , combine the pumpkin/pecan/coconut flour with the almond meal and sunflower seeds.  Use your hand.  This is also when you add the cinnamon.
Add in the vanilla and the coconut oil stir with a spatula until the mix is evenly coated.
Add the honey and fold the mixture together until it is consistent throughout.
Next, add a small amount of Coconut oil to your baking pan  (8×12 works pretty well) and spread with a paper towel until it’s evenly greased.
Put the mix in the pan and press it in until it is even and spreads to all the sides.
Bake for  about 15-20 minutes.  Keep an eye on it though.  Once it is golden brown and the aroma fills your kitchen, it’s ready.  Remove it from the oven and use the spatula to cut it into 20 bars.  Let it cool though before you take them out of the pan.  ENJOY!

 

 

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Testimonial:

“Never have I been to a place that allows me to meet and exceed all my fitness goals; all the while doing it with a bunch of awesome like minded athletes.

-Thanks!

 

 

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Website:
www. nanaimocrossfit.ca

Email:
info@ nanaimocrossfit.ca

Mailing address: CrossFit Nanaimo
2030 Boxwood Rd
Nanaimo, BC,V9S5W7
Canada

 

June 2015 Newsletter

logo  JUNE ’15 Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

SCHEDULE CHANGES?
As the summer approaches, we are blessed with longer days and more sunshine!  We want to know which class(es) work BEST for you, and which class(es) are less appealing to you.  Please share your feedback on our online survey!

Katie Away: I will be away as of Friday, June 5 (12pm), and returning on Tuesday, June 16.  Please use the Black drop box for any monthly dues or notes while I am away.  The coaches will be collecting it daily.  

June 27, Saturday, 10am WOD: Bring a Friend WOD!  Share your love of CrossFit with those around you.   

CFN Friday Night Potluck BBQ?!?!  Friday, June 26: Let’s kickoff the summer months with a killer WOD followed by a BBQ/Potluck.  We will schedule a partner WOD from 5:30-6:30pm (no other afternoon WOD’s this day), and follow it up with good eats and games! Sign up on Mindbody. 

3-2-1- GO In-House Comp:  We have set the DATE!  It will be Saturday, July 18, first event will kickoff at 9am! Please go ahead and sign up online through Mindbody, under events.  $10 entry fee will cover prizes and BBQ food.   It is a FUN event you won’t want to miss- ask anyone who competed last year 🙂  RX and Scaled divisions.
shara.kb

Member Spotlight

We would like to shine some light on Damien AKA Damo! This is a guy who came into CrossFit with his heart on his sleeve… and Brad on his back. Damo’s willingness to learn from Coaches and other athletes alike has made him unstoppable. Not sure who he is?  Think back to the guy who was planking his belly off during last months challenge and rode his bike all over town during bike to work week like nobody’s business!  Keep up the good work Damo.

WHY you started CrossFit (and how long you have been CF’ing): I finished playing rugby and hadn’t found anything I could get into, and the couch was getting old

WHAT you do for a living:I’m a sales rep for Sysco

Favourite exercise: Burpees! 

Least Favourite exercise:Thrusters, I threw my back out doing them poorly on New Years Eve

Most memorable moment at CF:Going to the old CF gym and letting my brother in laws comments scare me out of going. It took me over a year to come back and try it for the first time.

What you do OUTSIDE of CF / How CF plays a role in your life:I try to stay active with cycling, touch rugby and chasing my kids. I have never been a gym guy and after retiring from playing rugby I really didn’t do much. I was having more and more problems with my back and my belly. CF has been a great way to strength train properly for the first time in my life. I like the surprise of the WOD so I don’t peak on the website before I go.

Month Stretch / Focus

GYMNASTICS
With the in-house comp coming this is a great time to start dialing in on our specific skill work.  Here are some Gymnastic specific drills and tips to help you!

Tip 1: Proper warm up and stretching is KEY!  If your body is too stiff/tight it physically won’t be able to get into certain movements, making them simply impossible to master.  The more mobile you are, the easier pretty much ALL movements will be for you!

Tip 2: Body tension will make you a better athlete! Whether it is HS/MU or squats and cleans, train body tension to learn how your body should feel and where you are weakest all at the same time as making you stronger. Do this with hollow holds/rocks, planks, deadbugs, partner holds and inchworm walk outs.
Tip 3: Work with a partner – Using a spotter for handstand holds, walks, support holds. Get the real feeling quicker and easier by trying the movement or position rather than relying on the wall. Same goes for MUs, get a spotter to push your knees up to develop strength and techniques in the transition stage.
Tip 4: Skill Specific:
MU: Key skills to masters:
-Ring Dips (deep, weighted, on paralettes etc).
– CTB Pull ups
-Belly to Bar/Rings – hollow body position
-Transition on the rings – using bands to work on transfer on top of the rings
HSPU: Key skills to master:
-strict HSPU strength (HS holds, single arm holds, eccentric HSPU to target, again, hollow body and proper positioning is key, wendler SP)
-explosive hips for kipping (floor kicks, KW swings/Oly lifts will help this)
Tip 4: Just keep trying!!  Practice, Practice, Practice.  The more you spend time on your hands, the more comfortable you will get.

Milestones & New Members

Congratulations to our new Members that completed their ON Ramp in May: Ryan, Heather, Jan, Aiyanna, & Jeremy!   Be sure to introduce yourself to them as they start participating in group WOD’s!

May2015 ON Ramp

The GOAL / PR board is BACK!  We finally managed to find it a permanent home on the back wall above the plates.
PR.Goal Board

save date

Mark your Calendars:

June 26, Friday, 5:30pm: CFN BBQ & Partner WOD
June 27, Sat: Bring a Friend Day to the 10am WOD.
July 18, Sat:
3-2-1 GO In-house comp & BBQ!

Recipe of the Month:
Overnight Oats

Prepare your oats the night before and get set for the week!
Ingredients:
-1 Cup steel cut Oats
-2 Cups water
-pinch of sea salt
Directions:
-Bring it all to a boil on Sunday night, remove from heat and cover with lid. In the morning add your mixings and re-heat.  Store in oven/micorwave safe dishes to store for ready made breakfast to go during the week.

Mix-Ins: 
Milk (almond)
Cinnamon
Raisins or other dried fruit
Fresh berries or cut up apples
Nuts or seeds
Jam
Honey
Nut Butter

Check out some other great breakfast recipes here

Get your WODBOOK!
WOD books

Testimonial:

“Never have I been to a place that allows me to meet and exceed all my fitness goals; all the while doing it with a bunch of awesome like minded athletes.

-Thanks!

 

 

HAVE YOU LIKED US ON FACEBOOK?

FB like

Website:
www. nanaimocrossfit.ca

Email:
info@ nanaimocrossfit.ca

Mailing address: CrossFit Nanaimo
2030 Boxwood Rd
Nanaimo, BC,V9S5W7
Canada

 

April-May 2015 Newsletter

logo Apr-May’15 Newsletter      

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

First Annual In-house HercFit Oly Competition:
Congrats to our 16 lifters who came out to participate in our first annual HercFit Challenge on Saturday, April 25.  These athletes have been training as a team since February and are a great example of how time and dedication to the sport really pays off!  Big thanks to our supporters, loaders, photographer, head official and head coach!  

HercFit Challenge -team

BC Junior Weightlifting Championships:
Big shout to to Sonny (aka Jason R) for competing in this years BC Junior championships and walking away with a GOLD medal!  This was a WELL deserved award as Sonny challenged himself and made all 6 of his lifts.  His final snatch was 65KG (143lbs), and Clean and Jerk was 86KG (189lbs)….both Personal Bests!  Big thanks to all our helpers and supporters that made this event run so well! 

CFN Mount Benson Hike:
On Saturday May 16 lets get a group together to hike up Mnt. Benson!  Approximate meeting time will be 11:30 at Witchcraft Lake.  Calling all levels and abilities!  We will stick in ‘packs’ and tackle it all the way up to the top.  Sign up list at CFN.  

Katie-mtn

3-2-1- GO In-House Comp:  This will be our 3rd annual 3-2-1 Go competition.  We are looking at running it on Saturday, July 25 so save the date and talk to Katie so we can get an idea for numbers!

Rowing 101 with Spencer: Join us for a rowing clinic with Spencer Crowley as he walks us through the fundamentals of rowing: Thursday, May 21, 7:30pm. SIgn up on Mindbody.   Spencer has an extensive background in Rowing, competing at both National and World levels (even selections group for the 2012 Olympics!).  He is currently an assistant coach at the Nanaimo Rowing Club and eager to spread his knowledge and passion of rowing.  

2015 OPEN WRAP UP

What another amazing OPEN year!  This year we had 39 athletes registered, which is more than double our previous years’ registration!  From lifting heavy weights under fatigue, to classic benchmark WOD’s, and finally a killer lung burner, mental challenging WOD, the OPEN really covers all aspects of fitness.  Everyone that entered, and even those those didn’t register but followed along, all challenged themselves in one way or another.  From picking up a weight they never thought possible, to getting their first muscle up, the Open helps us tap into the unknown and push ourselves to a whole new level! Until next year everyone, keep working on your ‘goats’, set some goals, and continue being the stellar athletes you know you CAN be!
* Be sure to check out the photo gallery on the website for some great photo’s taken from our Discover CrossFit event!  Big thanks to Janna and Dana for helping us capture these moments 🙂 

group

MEMBER SPOTLIGHT

We would like to not only shine some light but also say farewell and good luck to Brock Hoyt. Brock has been an amazing role model for our community; a hard worker, smart decision maker and positive attitude!  This kind spirited guy will surely be missed as he moves to Edmonton to continue his studies and build his work portfolio!  

Brock-oh

WHY you started CrossFit (and how long you have been CF’ing):I started to do CrossFit because a good friend of mine opened up my hometowns first box. Having come from a competitive sporting background, going to an ordinary gym never seemed to quite cut it. CrossFit has that individual yet community atmosphere that I like when it comes to a sport. I’ve been doing CrossFit on and off for two years.

WHAT you do for a living:I am a full-time student.One who’s looking to get back into working in the Recreation field.

Favourite exercise:Hands down, my favourite movement is cleans. High cleans, hang cleans… I like them all!

Least Favourite exercise:Thrusters.  

Most memorable moment at CF:It’s hard to define one moment at CFN. Generally, heading to the box is the highlight of my day. It means I don’t have to worry about school, I can put work aside, and I get to focus on myself while encouraging my fellow athletes. I do have two that do come to mind though. One is the clean/burpee workout we did in January, and Carol was yelling at me the whole time and completing my burpees with me. She wasn’t the only one, every one had someone cheering for them and going through it with them. CFN has cultivated a great community of support, and it’s awesome to see it in action! The seccond is someone had burpee dues, and there were about 4-5 of us who did them all with them. Again, another demonstration of awesome community support.

What you do OUTSIDE of CF / How CF plays a role in your life:When I’m not at the box, or school, or work, you can find me around Westwood, or at Aladdin’s Cafe, or vegging out on Netflix. With the nicer weather, I’m more likely to be out hiking somewhere!

Month Challenge

plank

A strong core is a HUGE component to everything we do.

CHALLENGE: Add 30 seconds of plank a day,  for the month of May (EXCLUDING SUNDAYS – this is your rest day). By the end of each week this is where you should be at:
May 9: 4 min
May 16: 7min
May 23: 10min
May 30: 13 minutes (final day)
Remember, your planks should be switched up every 15-30 sec, and can be accumulated however you like throughout the day.

Month Stretch / Tip

As we continue on with our Wendler Strength building for May, we will direct some focus on mobility to help us achieve optimal range of motion, specifically for the Squat and Press.  
Back Squat:PreWOD Mobility (to do BEFORE class starts)
-Banded Hip Extension:  Hook your leg through the band and step back to create tension.  Squeeze your butt to protect your lumbar spine, and extend same arm to get more out of the top front of your hip.
-Glute smash with lax ball: position a lax ball on side of hip and tack it down with underlying muscle while dropped your knee to the mat.  In addition, you can try to slowly roll side to side across your glute. 

Overhead Press:
-T-Spine Smash with lax ball/roller: Position double lax ball/roller into specific segment of your upper spine.  Raise arms above your head, keeping midline engaged, elbows locked out, and armpits facing forward. Roll side to side or up down (minor movements). * anchor hands under barbell/weight to add overhead extension bias.
Super Front Rack /Triceps- put arm through band and hook the strap around your elbow.  Walk forward to create tension, keeping your ribcage down with a tightly engaged midline. 

Milestones & New Members

Congratulations to our April On Rampers: Lia, Farrah, Chris, Michael, Chad, Stu and Maria!  Be sure to introduce yourself to them as they start participating in group WOD’s!

NEW PR BELL!  More incentives to RECORD your weights so you can track your progress and CELEBRATE your personal records 🙂
PR Bell

save date

Mark your Calendars:

May 1-31: May Plank Challenge

May 2, Sat, 9-10am: Free intro Class – Tell your friends!

May 16, 11:30am: 
Mnt Benson Hike

May 21, Thur, 7:30pm: Rowing 101 with Spencer

May 23, Sat, all day: NCCP Level 1 Weighlifting Course

May 29-31: CrossFit Regionals – Tacoma Washington

July 25, Sat: 3-2-1 GO comp…to be confirmed.

Recipe of the Month:
Chicken Pineapple Meatballs!

Ingredients:
1 lb (454 g) ground chicken
⅓ cup crushed pineapple, drained
¼ cup minced red onion
2 tsp onion powder
1 tsp sea salt
½ tsp black pepper
¼ tsp red pepper flakes
Preparation:
Preheat your oven to 350F. Line a baking sheet with foil or parchment paper.
Combine all the ingredients in a medium bowl, and mix with clean hands to combine. Don’t overwork the meat because it’ll end up making for tougher meatballs.
Using a small scoop (2 tablespoon disher so they all end up roughly the same size) carve out a 2 tablespoon portion of the mixture. Gently roll into a ball and place on the baking sheet. Repeat this with the rest of the meat.
Bake for about 15 minutes or until the meat is cooked through.
*Serve sprinkled with some smoked paprika or with homemade BBQ sauce for dipping
THEN DEVOUR!
-Visit Stupid Easy Paleo website for more great recipes! 

Get your WODBOOK!
WOD books

Testimonial:

 “People think CrossFit is only for the DIE HARD Fitness Finatics; but in actuality, its great for all people who are just beginning to learn fitness all the way to people that choose it as a lifestyle.”  -Russ

 

 

 

HAVE YOU LIKED US ON FACEBOOK?

FB like

Website:
www. nanaimocrossfit.ca

Email:
info@ nanaimocrossfit.ca

Mailing address:
CrossFit Nanaimo
2030 Boxwood Rd
Nanaimo, BC,V9S5W7
Canada