Monthly Archives: December 2009

WOD 12/28/09 – Happy Birthday Nick Phillips!!!!

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We are now assembling the CF Maximus Affiliate Team 2010!  Sign-up sheet is in the Arena on the “score board.”  If you’re looking for friendly competition and some tough wods, this is for you!

5 x 5 Bench Press, find 5RM

Followed by……

3 Rounds for time:

10 Thrusters

10 Box Jumps

“Cash Out”

800m Run

Happy Birthday Nick!


Curried Shrimp and Veggies Recipe!

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Curried Shrimp with Veggies
1 bag frozen wild Argentinian Shrimp
1 bag frozen broccoli
4 large carrots sliced very thin
1 can coconut milk
green curry powder to taste (approx 1 TBSP)

In a skillet, infuse some olive oil with green curry powder.  Add shrimp, add broccoli, add carrots, add coconut milk.  Cook until veggies are tender and coconut milk cooks down to a thick paste-like consistency.  About 10 minutes total.  Enjoy!

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Don’t believe everything you read about nutrition!

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Crossfit Roots (Boulder, CO) posted a discussion review about a diet article. Check out the article and then their response!  Tell us what YOU think!

Go Crossfit Roots!!

Crossfit Roots Response:

Grain Pains

On Saturday, we posted an article titled 5 Foods You Should Never Ditch When on a Diet.  We first responded to this article by stating that dieting is a gimmick and that it does not yield an eating style that delivers on long term health, fitness, or performance.

We promised to break down foods 1-5.  We’ll start with #1: Bread.  Let’s expand that to grains in general and tackle some of the most commonly misunderstood aspects of grain consumption.

1. “I need grains, they make me feel good.”
The article claims that “grains curb overeating.”  This could not be further from the truth.  When you eat grains (toast, cookies, bagels, for example) you get a quick boost of energy, your body produces insulin to take care of the massive influx of sugar (grains break down into sugar), but then it’s left in the dust.  No energy and low blood sugar.  So your body and your brain crave more grains and the cycle feeds itself, literally.

2. Grains are high in fiber (or, insert another nutrient).
It’s a common occurrence to hear someone defend grain consumption with the statement that they eat grains because they are high in fiber.  Compared to what?  The fact is that there are a tremendous number of vegetables that deliver way more fiber than a comparable serving of grains.  Take brown rice for example, 100 grams of brown rice delivers 1.8 grams of dietary fiber; however, 100 grams of broccoli contains 2.6 grams of dietary fiber.

3. Humans eat grains, that’s just what they do.
Well, no actually.  Up until the advent of agriculture (10-12,000 years ago) humans did not consume grains, they ate meat, vegetables, fruits, nuts, and seeds.  With the invention of agriculture, grains became a staple in the human diet, and more recently in evolution, processed grains became the main component of western diets.  Consumption of grains is linked to the development of chronic diseases such as arthritis, Alzheimer’s Disease, cancer, diabetes, heart disease, obesity, and osteoporosis.

It’s your body so you get to choose what you put in it.  If it were me, I’d choose the best fuel available.

CF Maximus Affiliate Cup Team

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***Attention CF Maximus Members***

We are assembling a Team to Compete in the Affiliate Cup at the Crossfit Games 2010!  If you have interest we are looking for a few good men and women to train/compete.  The team will be composed of 3 men and 3 women for the Affiliate Cup Event, but it’s okay if we have more on our training team.  There will be a Sign-up sheet in the Arena on the “Score Board” where we post wod times.  Please sign-up if you would like to be involved in training for the Affiliate Cup.  Once we have interest we will send out an email with recommended ability levels for the team.  If you are looking for a fun, competitive, team building experience this will be it.

Easy Paleo Pork BBQ

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Easy Barbecue Pork
Paleolithic Recipe

Ingredients:
3-5 lb boneless pork roast or a Boston Butt with a small amount of bone
4-5 cloves garlic, minced
1 medium onion, minced
Salt and pepper to taste
1 bottle of your favorite bbq sauce (low sugar)
Directions:
Place the roast, garlic, and onion in a crock pot on high. Add the salt and pepper and a little bit of water. Cook on high until you can easily shred the pork roast with a fork. Cook in crock pot for about 5 hours (overnight or while you are at work). Remove the roast and shred the meat removing as much of the fat as possible and the bone. Strain the grease in the crock pot, keeping any bits of garlic and onion left and throwing out the grease.Place the shredded meat back into the crock pot, along with the bits of garlic and onion. Pour the BBQ sauce over all until the meat is covered. Mix well. Continue cooking the pork in the crock pot for about three hours, on low.

Best kinds of Energy Bars!

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WOD 12/19/09

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12867_222247779461_145811884461_4054020_809508_nMichelle demonstrates an excellent catch position on the Power Clean

For Fun:

Farmers Walk 100m

Wall Balls

Ring Rows

Box Jumps

Push-ups

KB Swings

* The Farmers Walk will determine how long everyone stays at their respective station.  Once the person on farmers walk is done everyone will switch stations.  You will continue to move down the list until everyone has done each station 1 time!

Taco Night!

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TACO NIGHT!

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By Sarah | Published: December 15, 2009

When feeding a large family, owning a crock pot is essential to survival.  Long days can equal dinner disasters but when you walk through your door, into a home filled with the delicious smells of an already prepared dinner, life will feel manageable again!  In my house I reign as the “Crock Pot Queen,” and I have found a way to make almost any paleo recipe possible in my beloved crock pot.  My family loves tacos, and to make them paleo, we stuff whatever taco filling we might be craving into lettuce or cabbage leaves!    Here is one of our favorite taco filling recipes, ala crock pot!

You’ll need:

  • 2-3 lbs of free range chicken thighs and legs
  • Cumin
  • Cinnamon
  • Garlic powder
  • Cayenne
  • Sea Salt
  • 1 cup each of chopped celery, carrots, and onions
  • 2 cans of chopped diced green mild chilies
  • 1-2 jars of a salsa verde of your choice
  • Romaine or bib lettuce leaves

Rub a generous amount of cumin, cinnamon, and garlic powder onto chicken pieces and sprinkle a little cayenne and a dash of sea salt onto spice rubbed chicken.  Place spiced chicken pieces into your crock pot, add all remaining ingredients and toss together.  Cook on low until the chicken is tender and falling apart (6-8 hours).  Stuff lettuce with chicken mixture and enjoy!

 

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