Saturday, 5/19/2012

Coach Legs presents a Team-version of the Hero McGhee for us today!

We honor this soldier who paid the ultimate sacrifice for our freedom …   

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. The corporal’s unit was trying to rid Iraq of a weapons facilitator and suicide-vest cell known to be operating in the area, officials said.  “Cpl. Ryan McGhee’s actions are in the finest traditions of this great regiment,” Col. Richard D. Clarke, 75th Ranger Regiment commander, said in the statement.

 He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.

 Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.  He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

In a team format, you will complete as many rounds in TBD minutes as you can of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

(guy weights/heights)

• CONGRATULATIONS TO LAURA G WHO WAS AWARDED THE 2012 STATE OF FLORIDA 911 PUBLIC SAFETY TELECOMMUNICATOR OF THE YEAR!  (Did we mention she’s also a great CrossFitter?)
• GOOD LUCK TO THE GERBS’, AND THAT KAROWS TODAY AS THEY TACKLE A FUN LOCAL SPRINT TRIATHLON!
• CONGRATULATIONS TO LUSH, WHO SUCCESSFULLLY COMPLETED THE SWAT COURSE YESTERDAY
• GOOD LUCK TO TRACY (AKA #9) WHO WILL COMPLETE HER FIRST EVER 1/2 MARATHON UP IN THE PAN HANDLE
• DON’T FORGET TO JOIN US AT BRIGHTHOUSE FIELD THIS AFTERNOON TO SUPPORT YOUR LOCAL POLICE IN THEIR ANNUAL CHARITY SOFTBALL GAME, AND STICK AROUND LATER FOR THE THRESHERS GAME – GREAT AMERICAN PASTTIME!

YESTERDAY’S RESULTS:

Great work the past two days guys! (and girls).  We’re pretty humble here at Rebels, which for both Mouth and I, is a characteristic we admire in people – and typically, you find CrossFitters are humble – they’re good people who work hard for great results.

But I have to brag on a few of you who’ve stepped it up lately, and proven that hard work and dedication – showing up and adhering to the program – produces fantastic results!  We don’t yell it from the rooftop, because the others in box “see” the results when they look at the whiteboard — and they know!  But sometimes it feels good when someone brags on you!

Lilla has been on fire the past few weeks – posting a 975 CFT, a 3:53 Grace and killing the FB WOD yesterday with 80 pull ups!
Carly posted a 315 DL a few weeks back on CFT – and she’s only been CrossFitting since January!
Mal is just past her one year and yawns at her 110# snatch …because she hates to snatch…but geez…110# without working on it much? Sweet!
Crum’s just a beast – hard to single out anything other than fantastic!
House has come on strong in his 8 months (he just hit the mark) and posted a 335# BS a 39:00 Manion a week or so ago, taking #2 in the box!
Lisi…it’s Lisi (pronounced “Leesee”) for all of us who butcher it on a daily basis….is just strong and fast – exactly what you want to be as a CrossFitter – he comes off top score in most of the speed WODs and is showing top scores on the heavy metcons as wells.

There are literally over a hundred people I didn’t mention – Jody who just ran 2+ miles for the first time, overcoming some serious obstacles, Julie K, Erin A, MK (ha – all rhyme!), Laura G, Angie F and Michele P are all Rx’ing the majority of the WODs now and posting times that tell us they’ll soon be reaching the top tiers! Heck, Michele P pushes/pulls over twice her bodyweight sometimes without thinking about it!  Bob, in the midday class, is turning it up and both Rx’ing the weights and showing impressive skills and technique with the elusive Oly Lifts.  And I could go on and on.

The point is this – you all are moving up the CrossFit ladders with great speed, not forgetting there’s a learning curve with the skill and technique on many of our moves and lifts – and you practice them patiently and continue to get better and better. You know that elite performance takes time, that health is most of our main concern, and the ladies don’t need a 350 pound DL and guys don’t need a sub 2:00 Fran to lower their resting heart rates, cholesterol, blood pressure and insulin levels!  Heck, Eileen raised her HDL’s by over 30 points in less than 3 months…30 points!  Sorry, but to me, the heart protective effects of that are well worth her efforts, and all the proof she needs that CrossFit benefits you in any way you want it to, and in any way you train it to.  Pay attention to your results, whatever they may be.  What you’re doing is working!

Friday, 5/18/2012.

WOD

“Mercy Me” is named after one of our long-term athletes, Mercy.  If you don’t know her, just check out the board – after a pretty lengthy sabatical, she came back and took the top girls time for Elizabeth yesterday!  Mercy, this one’s for you!

1) “Mercy Me”

FOR TIME:
Run 1 Mile
-Rest 3 min-
Run 1200 m
-Rest 2 min
Run 800 m
-Rest 1 min
Run 400 m

*Compare to 1/20/2012
*Rest time will be subtracted

2) Stretch, Mobility & Foam roll.

CFFB

1) Strength
2×2 Push Jerk @ 65-70% 1RM
2×2 Split Jerk @ 65-70% 1 RM

2) 12 min AMRAP:
1x Push press (@ 90% 1RM press)
1x Strict pull up
1x Push press
3x Strict pull up
1x Push press
5x Strict pull up
1x Push press
7x Strict pull up
…etc…etc

YESTERDAYS ‘LIZ’s

I love it when science progresses and changes it’s position.  Especially when it’s for the good.  For example, we went from not eating eggs to eating lots of them!  From not eating bacon to eating lots of it.

I also like it when I’m challenged and have one particular opinion in mind going into something, and later find my preconceived notion was off!  I actually get a huge kick out of that – sort of like not thinking you can kick up on the wall for a handstand pushup, and then viola!  You try, and you’re there!

Well, Zen brought me a sample of her Raw Pizza that I knew so well from her food logs.  And I’ll be honest…”raw pizza”?  I’m an omnivore and want meat on my pizza, so my thoughts were that there was no way I was gonna like this. So last night I split the little sucker up and shared it with Mouth – and OMG it was fantastic!  For us, great little appetizer before dinner – but for Zen, yes, it was a wonderful dinner!  The flavors of the Tomato sauce and fake ricotta cheeze were incredible! They’d make great dips alone.  (Slight Paleo warning – there are a few cashews in this recipe – but those of you die hards could probably find a good sub for them!).

Kudos Zen!  You introduced me to something new!

Below is the recipe and link, courtesy of RawGuru.com.  And yes, I see the misspelled “zucchini”…but maybe there’s a second way to spell it?

LIVING RAW PIZZA

Crust

• 3/4 cup golden flax seeds (ground fine)
• 2 cups almonds (ground fine)
• 2 cups sunflower seeds (ground fine)
• 2 tbs. olive oil
• 2 tsp. dried basil
• 2 cloves fresh garlic (chopped)
• 1 1/2 tsp. salt
• 3-4 tbs. honey
• 1/2 cup water or as needed

How to: Put the water, honey, salt, basil and olive oil in a food processor. Pulse everything till smooth. Set aside. In a large mixing bowl combine the flax, almonds, and sunflower seed powders. Pour the water mixture on top, using your hands form into a big mound. Add more water if necessary. Knead the dough to form a smooth round. Give it a taste to test for seasonings. If it needs more salt add some. Divide the mound into four equal sections. Form these into balls. Take the first ball and put it onto a teflex sheet. Shape it into a thin round. About 4 mm thick. Make the “lip” (crust) around the pizza a little thicker. Do the same thing for the other mounds. Place each tray of pizza into a dehydrator set to 105 F. for 10 hours. Then remove from teflex sheet and continue to dehydrate on the tray for 10 more hours. Leave pizzas in the dehydrator until ready to put the sauce and toppings on.

Tomato Sauce

• 8 roma tomatoes (chopped)
• 1 cup sun dried tomatoes (soaked for 2 hrs., save soaked water)
• 3 tsp. dried basil 1 tsp. dried oregano
• 1/2 tsp. thyme
• 2 cloves garlic (chopped)
• 2 tbs. olive oil
• 3 dates (pitted)
• 1 tbs. lemon juice Salt to taste

How to: Put everything in a blender, add the tomato soak water and blend till thick. Set aside.

Ricotta cheeze

• 1 cup almonds (soaked for 8 hrs.)
• 1/2 cup truly raw cashews
• 1 cup pure water
• 1 tbs. lemon juice
• 1 tsp. Celtic sea salt 2 cloves garlic

How to: Blend everything up till smooth and thick. Add more salt if needed. Put mixture in a glass bowl and cover with a clean cloth. Let stand for 6 hrs. at room temperture.

Toppings

• Chopped sun dried olives
• fresh herbs
• zuhchkinni slices
• chopped tomatoes
• slices avocados
• pesto
• chopped pineapple
• slivered red onions
• edible flowers, etc…

Assembly: If possible serve the pizzas in pizza boxes. Take one pizza, put it into the box, spread the tomato sauce on the pizza crust. Add dallops of cheeze all around and then throw some toppings on top. Garnish with edible flowers and close the lid of the box. Decorate the box if you like! Enjoy warm with a light salad.

]]> http://crossfitrebels.com/2012/05/living-raw-pizza/feed/ 0 http://crossfitrebels.com/2012/05/elizabeth-2/ http://crossfitrebels.com/2012/05/elizabeth-2/#comments Thu, 17 May 2012 08:30:56 +0000 Nikki T http://crossfitrebels.com/?p=8960
Thursday, 5/17/2012. WOD “Elizabeth” FOR TIME: 21-15-9 Power clean @ 135/95 Ring dip *Ring dip depth should be shoulder below elbow CFFB “Lizzie” FOR TIME: 12,9,6,3 Power clean 185/120 Ring dips Yesterday’s WOOD times:]]>

Thursday, 5/17/2012.

WOD

“Elizabeth”

FOR TIME:
21-15-9
Power clean @ 135/95
Ring dip

*Ring dip depth should be shoulder below elbow

CFFB

“Lizzie”

FOR TIME:
12,9,6,3
Power clean 185/120
Ring dips

Yesterday’s WOOD times:

Wednesday, 5/16/2012.

HAPPY BIRTHDAY VILLA!!

WOD & CFFB
“Wood”

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
*Rest 1 minute

Sergeant Brett Wood was serving with the
Special Operations Task Group in
Afghanistan when he was tragically killed
in action as a result of the explosion of an
Improvised Explosive Device on Monday
23 May 2011 (Afghanistan time).

Thirty-two year old Sergeant Wood was
from the Sydney based 2nd Commando Regiment. Sergeant Brett Wood leaves behind his loving wife and family, who are currently receiving support from Defence.
Sergeant Brett Wood was born in Ferntree Gully, Victoria in 1978. He joined the Army in 1996 and after recruit training joined 6th Battalion the Royal Australian Regiment. Sergeant Wood successfully undertook Commando Selection and Training and joined the then 4th Battalion Royal Australian Regiment (2 Commando) in November 1998.
Sergeant Wood has significant operational experience. His first deployment was to Bougainville in 2000. In 2001 he deployed to East Timor on Operation Tanager and in 2003 to Iraq on Operation Falconer. In 2006 Sergeant Wood deployed to Afghanistan as part of Operation Slipper. He was awarded The Medal for Gallantry for leadership in action as a Team Commander during this tour.
Sergeant Wood received a Special Operations Commander – Australia, Commendation for service with the Tactical Assault Group – East in 2007 and in 2009 he returned to Afghanistan as a Section Commander.
Sergeant Wood deployed to Afghanistan, for the third time, in March this year.

Yesterday’s 4×400 times:

Tuesday, 5/15/2012.

HAPPY BIRTHDAY STEVE MILLER!!

WOD

1) 10 ROUNDS, @ 90% 1RM Press
1x Press
2x Push press
3x Push jerk

*Rest exactly 1 minute between each set

2) For time:
4x 400m Run

*rest exactly 2 minutes between each run

CFFB

1) Strength
Backsquat 5×5
Press 5×5
Deadlift 5×5

* increase in 5 lbs from 4/23 & 4/26

2) Skill Work

Yesterday’s Action:

Monday, 5/14/2012.

HAPPY BIRTHDAY COACH CHRIS!

WOD

“Angie” was scheduled for today, but due to the status of most of your hands from last week, we’ve postponed her and will instead follow CFFB and tackle and AMRAP you guys did back in October (10/14/11):

1) Front Squat 5×5 @ 65-70% 1RM

2) 15 min AMRAP:
10x WB
10x TTB (Sub from the floor if your hands can’t take it)
10x BJ 24/40

CFFB

20 min AMRAP:
400m Run
12x Hang squat cleans 135/95
12x Burpees

PALEO CHALLENGE 4.0 IS OVER…AND WE HAVE A WINNER. Head on over to the RebelHealth Page to learn more, and congratulate the winners, and those who stuck it out for the entire challenge! 

Monday, May 14, 2012

WE HAVE A WINNER!

Congratulations to the Team of Mal, Kim and Norm for winning this 25 day challenge by ONE POINT!  It was very close, and serious kudos goes to Team Kimberly, Erica M and Ty for their hard fought efforts!  Checkout the results below:

This was, in my opinion, and from several of you, the BEST challenge yet!  What was different that made it better:

• Pre-Challenge kick off seminar.  We spent a good bit of time on “why”.  It is my firm belief that you cannot teach something, or do something, unless you have a firm grasp on the unpinnings of what makes choosing do to something the right thing to do.
• Protein Goal.  Sure, you can find success with the Paleo Lifestyle, and yes, the great thing about Paleo is that you don’t have to count (blocks, calories, points, etc.), but you do need to get an initial grasp on how much protein your body needs to function optimally (first and foremost) and also what is needed to ensure you are repairing muscle after your grueling CF WODs.
• Teams.  Yep – the guilt factor won like Cathlolic mother of 6 of the warpath!  Many of you told me you would’ve dropped out or cheated had it not been for not letting your teammates down.  Hail the Weight Watchers group concept reincarnated without meetings, grains, sugar, dairy and legumes!

So let’s summarize what we learned:

1. One comment from a fellow Hoosier in the Challenge rang loud in my ears through the whole challenge, and she made the comment early on – it went something like this:  “perhaps 80% /20% would be more tolerable than 100%”.  And post challenge, HELL YEA!  Seriously, the last thing we want to do with “this Paleo thing” is make it a religion.  Then you alienate your friends, family and lead a lonely, limited life…at least due to the fact that this is 2012 AD, not BC!  Life as Rx has a shirt – Classic! – that says “80% Paleo 100% of the time“.  Exactly!  If we can stick to the Paleolithic concepts the majority of the time, three things happen:
• We maintain our social circles without being deemed as a total outcast
• We maintain our good health and body comp that resulted from the Paleo Lifestyle
• We are constantly reminded of how bad we feel when we don’t stick to Paleo after a gluten or booze bender…hangovers now last DAYS!
2. We made the following connections…or if you didn’t, let me make them for you now:
• Late night carbohydrates (sugar) affect your sleep.  Get rid of the sugar before bed and sleep better!
• The elimination of dairy will clear up your skin.  Period.
• The elimination of wheat/gluten will reduce belly bloat.
• Keeping your protein levels at or near .75-1.0 grams per pound of body weight will enhance your body composition goals, improve your training performance and help with recovery.
3. Many of us can’t spell “spinach“,  ”avocado” and “pistachios“!
4. Portions do matter, although if you stick with Paleo foods you “almost” don’t have to worry about it.  However, as one of our more seasoned members put it, weighing out the protein helped differentiate between “snack versus brontosaurus burger“!
• It’s fairly true that we typically won’t binge on protein.  I mean the guys may be shoveling down a 16-20 ounce steak once in a while, but typically we just won’t binge on protein.  We do, however, have to ensure we get enough, so hence the protein goal.  But who’s with me that after a week or even a few days of weighing it out, you get the hang of how much is in your standard portion (for you, anyway)?
• We also won’t usually binge on vegetables.  Easy enough.
• Fruit…well, as we noted, if you’re trying to lean out, eating a lot of fruit (beyond 1-2 servings a day) probably isn’t helping your efforts.  Stick w/ veggies for carbohydrates.  Otherwise, if leanness isn’t an issue and if your blood markers are in line, then fruit it up!
• Fat.  Here’s the tricky part:  what typically happens with THE GUYS is that they go Paleo and start dropping the lbs….even if they didn’t want to.  The easy fix is “increase fat”.  Bam!  Problem fixed.  With the ladies, however, it’s a little different.  More women than men on the challenge entered it with the goal of leaning out.  If step one is “go Paleo” on the food, step two is get enough protein, and step three is get “enough fat”…enough fat tends to be one of those Paleo things that unlike protein sources and veggies, we “can tend to binge” on fat.  Yep…almond butter, cashews if you slip and have ‘em, brazil nuts….nuts can easily be overconsumed to point of weight gain.  Same with avocado and coconut “products” (butters, manna, etc).  And with a few of you, this is where we tripped up…when you have to ask why you are beginning to have diarrhea, then your fat levels are likely too high.  And if you’re trying to mimick someone else’s diet versus figuring out what works for you, do be sure they have your exact same metabolism and behaviors (insert sarcastic laugh here)…seriously, metabolism, age, past history of dieting, tolerance to raw vs. cooked vegetables, activity level, strength and existing muscle mass, hormones…blah blah blah…all play a part in your success. This is why it’s best to log your food and how you feel afterwards, and create your personal Paleo plan on how you look, feel and perform.
5. Ditch the “All or nothing attitude”.  This is more common than I realized.  You fall off the Paleo Wagon on Tuesday, and your whole week is “shot”.  You vow to get back on the Wagon on Monday…Monday?  What the heck happened to Wednesday through Sunday?  One break from Paleo (consider it a part of the “20%” – see # 1 above) does not ruin things for a week.  Start fresh the next meal…not the next week!  Practice your “Healthy/F*#@ Off Scale”….there are things you’ll agree you’ll continue to indulge in occasionally that aren’t Paleo, but you’re willing to live with.  And that’s a healthy, balanced attitude.
6. Eat more veggies.  Guys (the majority of you) – head to the frozen food aisle, grab a bag of frozen broccoli (Valley Steamers are awesome) and get some flipping vegetables in your diet!
7. If you can’t keep your protein up, or if you’re training for endurance vs. CrossFit, sometimes weight loss = strength loss.  It’s OK.  You can recover.  But keeping your protein high and your endurance training tempered will ensure you don’t lose muscle mass.   But for the most part – 99% of you, Paleo = strength and performance gains!
8. Plan/Prepare.  Be prepared.  Prepare for the week.  How many other ways can I say it.  How many times during the challenge did you say “I wasn’t prepared” or “I didn’t plan”.  It can be all consuming when you first start out, but set time to do it, and over time it will become more regular.  It is, however, the key to success.
9. Here’s a good one to end on…and really thing about this:  You (your will, your mind) controls what you do and don’t do – what you eat and don’t eat.  Food, however, affects your mind and can increase the desire to eat the wrong foods.  You control your mind.  But what you eat affects your ability to control your mind, as well as affects your mind directly.  Seriously? Yep!  Gluten and sugar can specifically affect the same neurotransmitters and stimulate addiction tendencies the same as cocaine!  So keep it clean – most of the time!

Let’s also congratulate all those who completed the entire challenge. It’s easy to “fizzle out” when you know you’re not going to win, but to stick it out all the way through for the health benefits and to honor the commitment is great!  It was suggested that next challenge we don’t post the scoring….hmmmm, good idea!

Congratulations to the winning Team, and to every single person who participated in this, our fourth challenge!  The winners will each receive:

• A Paleo gift bag
• 1/2 off June’s membership dues
• Dinner w/ the head /lead coaches

Sunday, May 13, 2012

HAPPY MOTHER’S DAY

HAPPY BIRTHDAY TO:  CARLY, PETE K., AND MAC!

REST.

Saturday, May 12, 2012

Today we honor the memory of U.S. Army First Sergeant Michael “Hammer” Bordelon who paid the ultimate sacrifice 7 years ago on this past Thursday, May 10th.

Hammer, 37, of Morgan City, Louisiana, was assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), and based out of Fort Lewis, Washington. He from injuries sustained when a car bomb exploded near him in Mosul, Iraq.

Dan Martin, whose mother-in-law lives across the street from the Bordelons in Louisiana, said the soldier was always ready to help, whether it was fixing a car or assembling new lawn furniture.

“He was the kind of guy that anybody would want as a neighbor,” Martin said. “He was just a really good guy.”

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Hemi will be presenting you a Team WOD in honor of Hammer, and from the original Hammer WOD. The original WOD looks like this:

“Hammer“

Five rounds, each for time, of:

5x Power clean 135/95
10x Front squat 135/95
5x Jerk, 135/95
20x Pull-ups
Rest 90 seconds

Post time of each round to comments.