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So Whats in your Fridge?

One of the biggest problems in staying on top of your nutritional needs and goals is to stay prepared. In a time where we are seemingly always in a hurry to get somewhere, to do something, most often than not for other people, we consistently find ourselves hungry with limited solutions available. What happens next is really representative on self will. Do you make the easy choice and stop at whatever local fast food chain that is around you? Do you sneak into your top secret Protein Bar stash you carry in your glove compartment? Do you just settle for more coffee? Or do you just choose to not eat?

Being prepared for these said situations is the key to your overall success not only during this 6 week challenge but for overall longevity on Balboa’s Paleo.

The most obvious option is to have food easily available. This requires one to have copious amounts of tupperware. You know you have made it when you own 20+ pieces of glassware of which half is always in use. Pictured above you will see my fridge filled with some of the mainstays on mine and Mere’s weekly menu.

  • Boxed: Trader Joe’s Frozen Grass-Fed Burger Patties (1 pound). These are easy to thaw and throw on the grill or the pan. Usually cook up in about 8 minutes or less
  • A Rotisserie Chicken pulled from the bone and stored in glassware
  • Cooked Ground Beef cooked in whatever seasonings I have.
  • Roasted Butternut squash and Sweet Potatoes
  • Eggs on Eggs, a dozen already hardboiled for easier transport and consumption
  • In the Serving jar is Ginger/ Cucumber water, delicious and alkaline. Provides a little kick to normal water..dont mind the champs behind it
  • Not Pictured: bunch of veggies (Parsnips, broccoli, Cauliflower and Beets)
  • Condiments: Mustard, Pickles, Saurkraut, Tapatio and Salsas.
  • Butter and Coconut Oil

We both take turns on our night’s off from the gym cooking easy meals, but rather cooking for just that evening we often double, triple or just pretend we are cooking for a family of 10. Sorry, I like to eat. This allows us both to have food while at but to also have options for evenings we get home late and just dont feel like cooking or cleaning up after ourselves.

Having meals that can be easily prepared in less than 20-30 minutes prep time is essential for both of us so we have found plenty of things we like and are quick and grain-free friendly

Before you all think I dont have anything bad in my fridge there is also Champagne and Beers for those times when people come over. Remember, our number one rule is to NOT BE WEIRD! You must live your lives but understand that there are educated choices and as in life anything you decide to put in your mouth will illicit a certain reaction. Just make them good choices.

SO WHATS IN YOUR FRIDGE?

Id like to hear from you all on how you are progressing, things you are struggling with, and maybe some tips for those of you a little more experienced with healthful minded eating?

As for those who have asked questions lately on the blog.. I plan on answering all of them on Friday’s blog so get them in, so far Im looking at:

  • Steff: Stevia and FIT Veggie Wash
  • Burgess: Why Starchy carbs and when?
  • Kohan: Maca Powder and Chia Seeds
  • Im hungry all the time?

READ FOR THE DAY: CAN PALEO-ISH DIET CURE MULTIPLE-SCLEROSIS? 
Deadlift
10/60%
8/65%
5/75%
5/80%
* Drop between reps

10.9.8.7.6.5.4.3.2.1
KBS (Russian)
Chin Ups (strict if possible)

Then complete 150 Double unders for time
*If DUs are still trouble spend 4-7 minutes working on the skill
-Score as two different workouts

 

 

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So that 10 minute Cindy we all did on Monday…Mark H just went big and threw on a #20 chain to do his pull ups. No big deal!

If you haven’t noticed we have been upping the volume a bit these last couple weeks. As we continue to dive into this block of training it becomes more and more important to listen to your bodies. With this comes the responsibility to make better decisions post workout. Speaking from personal experience, I often do a great job of warming up with all sorts of spiderman walk-outs, shoulder pre-hab, etc. yet when the workout is said and done I am quick to turn the grill on and start heating up some burgers. My challenge to you all is to spend 10-15 minutes post workout either at the gym or sometime at home to mobilize yourself. This isnt anything drastic just simple stretching.

June2012_Mobility

If at home spend 2-3 minutes in each position for #2,5 and 6. At gym apply all… Let a coach know if you have any trouble.

10 minutes: Work on Skill designated by coach
options for those at home:
-Ring muscle up transitions
-HS walk or holds
-Turkish Get Ups

4 rounds 1:00 work @ each station with :20 rest between
-200 m run
-Box Jump to Step Down
-Tire Strikes
-HS Hold
-Plate Pick Ups

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LFL

Let the Games Begin! 

No, not the Hunger Games… The Legends Football League Games!

Yes, the start of another football season is upon us and this year my team has our hearts set on taking back the title of Legends Cup Champions! After winning the Legends Cup (Our League’s Superbowl!) 3years in a row, we suffered a tough loss last season in Playoffs due to injuries and are determined to prove ourselves and take back what is rightfully ours. As some of you who played sports know, the first game of the season is a crucial one and a chance for teams to set the tone and strike fear into the hearts of all their future opponents… and that is just what the LA Temptation intends to do this April 26th!

The stakes for this Home Opener are unusually high and personal due to offseason moves and trades. In a matter of months my team convinced TWO Las Vegas players to join our team and we traded away our Center Lineman in return. This trade obviously benefited my team immensely because we acquired a super stacked Runningback AND a tall WideReciever/Saftey combination player who’ve been added to our starting lineup. Look out for them (#20 and #2) to make some big plays and piss off their old Las Vegas teammatesJ. My team isn’t worried about our old Center (#16 on Vegas) making too many plays but who knows, all players on the field are eligible for a pass so we will have to be on the lookout for any lineman releases they throw her way. Beyond this player shuffle, our team suffered a huge betrayal. Our old Defensive Head Coach quit on us mid-season last year and just got hired on to be the Head Coach for the Las Vegas team. WTF right?! My teammates and I are pretty angry at him for leaving us for another team and we are out to show him the error of his ways.

 As you can tell, this game is extremely personal for me and my teammates and anything can and will happen. My team has been working extremely hard and will do everything in our power to get this W and shut Vegas down! So please come out and support the LA Temptation this Saturday @7pm at the Citizens Business Bank Arena in Ontario. Tickets are $27 or $12 and can be purchased at Balboa anytime before Friday this week! A picture of the arena and seating chart are on the gym white board. Wear black and silver (My Team’s Colors) OR our Neon Yellow Balboa shirts to the game!

And again, thank you so much for your encouragement and support at the gym this offseason. With all of your help I have rehabbed my ankle and made strength gains beyond my wildest dreams. Thank you all so much for being a positive force in my life. I can’t wait to get back on the field this Saturday and show the world what a CrossfitFootball/BalboaJacked Athlete can do!! LET’S DO THIS!!!!

 -Chelsey

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Back Squat 5/65% 3/75% 3/85% 3×10/ 65% (or add 2-4kg from last Wednesday)

Complete for time
800m run. then….
5 rounds
10 t-2-b
10 Single Arm Db Snatch

2×10/6Then5%

 

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Spend 8 minutes
Push press 3rm

2 rounds: 2 minute work 1 minutes rest
Max RepsGround to Overhead (use 70% of 3rm Push Press)

AMRAP 10 Minutes
“Cindy”
5 pull ups
10 push ups
15 air Squats

Comments (7)

4 Days into the Challenge.. How is everyone doing? Need help with what to eat? When to eat? How much? Lets hear what you have to say.

Did you watch that video yet? Well, this is what happens when you watch too much SpaceBalls and you eat grains. Its pretty astonishing really. On a serious note, Photoshop, and what you can do with it are pretty amazeballs. Stop looking at Magazine covers and thinking its real.

roots_bulbs_tubers

Servando.. you ask and you shall receive.. WHAT ARE ROOTS, TUBERS, and BULBS he asks?

Roots/Bulbs/Tubers: Beets, carrots, celeriac (celery root), garlic, green onions, horseradish, leeks, onions, parsnips, Sweet potatoes, white potatoes (remove the skins), radishes, rutabaga, shallots, turnips, yam, maca, jicama, ginger, cassava, manioc, yucca, taro, water chestnut, artichoke, fennel.

Other Safe Starches: Acorn, kabocha, butternut, delicata, pumpkin, , spaghetti green plantains

EMOM 8 minutes.
Bench Press: Complete 5  reps @ 70% of your 1rm from last week

10 rounds
6 Hang Cleans (95/65) (odd minutes)
6 Thrusters (even minutes)
6 pull ups
plate push up and back (every other round)

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Community

First who is that lady on the far left, she is almost a different person now!

With the “Open” finished many Balboans have experienced a heightened awareness of what it means to try and compete in the sport of CrossFit. The “Open” was a series of tests designed to challenge each individual not just physically but mentally as well. Whether it was decreed that we all complete burpees, thrusters and deadlifts, we rose, we stood fast and we pushed ourselves to levels we maybe never knew we could get to. I recall watching Jeff, Pete, Case and Tom, to name a few, who managed to deadlift new Personal Bests during the heat of that infamous deadlfit/box-jump (step-up) workout. Not only did they pull new 1rms, they were able to do it for multiple reps. The common theme here was you all as athletes chose to push yourselves past what you felt comfortable doing. there was little fear, little hesitation, just a willingness to “Do”.

This leads me to beg the question, who’s ready to compete outside of our walls. Not for glory but for personal challenge. On this note, our lovely Cali has written a great piece on her experience with both competition…. READ ON

One of the biggest misconceptions about CrossFit is that competitions are for competitors.  It reminds me of when I was in high school and people would say “Oh, you’re a gymnast..” and I would respond “No, no, no.  I’m on the gymnastics team.”  I fully understand why people would be inclined to shy away from the pressure that comes with that kind of competitive label.  In CrossFit, I am  starting to find that this issue is somewhat regional.

Probably one of my most annoying qualities is that I compare everything to the east coast.  I can’t help it…it’s what I knew for most of my life and you have to admit, there are a lot of differences.  When it comes to CrossFit, it is different things to different people and athletes compartmentalize it within their life in a way that best suits them.  That concept is not regional.  

However ,there is something that differentiates the crossfitters of the east coast from that of the west coast.  For various reasons, there is a real reluctance to compete by your average gym-goer out here.  This observation does not come from my own anecdotal research but also from many conversations with gym owners, managers, and athletes around the area.  

 I spent countless hours visiting over 20 gyms all around Southern California last week and after speaking with coaches it was clear to me that we were all baffled by the same thing: “Our members just aren’t that into competing.”  On one hand, it comforted me knowing that my challenge getting Balboans to get more involved with the Power Athlete Team Series and Badges for Life wasn’t unique.  On the other hand, it made me incredibly sad.  

I came from an environment where people were clamoring to be a part of their crossfit community.  The athletes I’m referring to were not “good” per se but for some reason didn’t feel inhibited by their lack of ability.  What makes the difference?  Is it that folks are so concerned with being perceived as perfect that they’d rather not take the risk of coming in last place?  Is it that we as coaches have misrepresented the sport of crossfit and made it out to be too serious because we happen to very passionate about progress?  Sometimes I wonder if it’s a chicken-egg scenario in which the environment shapes the athlete’s level of involvement.  I feel that our staff has encouraged people to compete but to little or no avail.  

 The question is really…why compete?  It’s actually really simple.  No one has ever done a competition and then looked back on the experience saying “I really regret doing that”.  We come in everyday and bust our ass to get better, our friends workout with us, we get together outside of the gym, we are a part of something special.  You would be amazed at how fun these little throwdowns can be and just how they bring the already close community even closer.  It’s about getting together and pushing towards a common goal and then looking back on it saying “I’m so glad I did that and I can’t wait for the next one”.  

 The TRUTH about competitions is that most teams are terrible.  Absolutely terrible.  From scaled to Rx, most these athletes are not there to win $10,000, stand on the podium, or make a name for themselves. They are simply there because it’s what we do.  We exercise everyday with our friends and at events it’s even more fun when we get dressed up and do it in front of people.  It’s as simple as that.  Even still, people have excuse after excuse and hold reservations about something they know nothing about…particularly those who have never competed.  

 I get it.  It feels foreign and you don’t know what to expect.  You don’t want to let your teammates down, be embarrassed, or cave under the “pressure”.  These are all things we deal with in our personal and professional life everyday.  This is why you need to compete…we all do in some form or another.  Sports psychologists have proven that the confidence you gain through sport translates to one’s ability to deal with stress in other facets of our life.  This is why I say no one has ever regretting competing.  It is one of the best things you can do for your confidence regardless of your ability.   This is why it literally pains me that people seem to be so opposed to competing.  As we get older, we chose to live life with minimal risk.  It’s precisely that risk, attacking our fears head on, that allow us to grow as individuals.   

-Cali Hinzman

3 rounds
15 Ball Slams
15 Box Jumps

-Rest 5 minutes-

3 rounds 
400m run/500m row
40 Sit Ups
40 Back Extension

Comments (2)

bullWe are on Day 3, how is everyone doing? Had some slips in application? Fear not slips happen you just got to grab the bull by the horns, literally. You are the captain of your ship, we all veer off sometimes, the wind blows, currents rush, but it is up to you and only you to right the ship

On a slightly related topic, as many of you know Jim Kennedy is a man whom seeks adventure and joy. Jim is currently on an adventure of a lifetime, one of which  he has been lucky to do more than just once. Venturing to lands of the orient. Follow the man’s brilliant photographic journey

JimKennedy

Photo Cred: Jim Kennedy

I’m going to be posting a lot of images and details about my trip on my new website that shows all my non wedding work. Hopefully if you are ever planning a trip to this area my blog can help with some useful tips. Be sure to check it out. Just posted my first blog post. Here is the direct link.  -Jim

http://jimkennedyphotographer.com/vietnam-photo-adventure-hanoi/

Back Squat 5/65% 5/75% 3/80% 2×10/65%
*you should be able to get through the 10s with only a little struggle around reps 8-10

7 Rounds
7 Hang Power Snatch (75-95/55-65)
7 KTE
then complete
75 Push Ups

 

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The Scale

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If you havent heard we are on Day 2 of the 6 week challenge. Everyone should be taking this upcoming 6 weeks to implement the Paleo-ish diet that we have outline here on this website as well as on the e-mail that was sent out late last night. If you have any questions about how to implement please reach out to Ben@CrossFitBalboa.com or discuss with one of the coaches and we will get you where you want to be.

Second, part of this challenge is to step on the scale and weigh yourself. The goal here is to have a marker to reference alongside before and after photos.  Weighing yourself is just one measure of progress, although its a poor measure on its own, it is still a measurable and re-testable point. The purpose here is that weight for all of us should be an insignificant measure of health and personal value. Instead people need to step away from the pressure of our society to fit some sort of BMI measure and rather value how clothes fit and how you feel in the mirror. I could go on and on about this but I shall leave it at that.

Weigh in and take photos!

5 rounds
1 minute on 1 minute off
Max Effort Row

EMOM 16 minutes
Minute 1,5,9,13: Complete 8 Burpees
Minute 2,6,10,14: Complete 1 minute Pillar Hold
Minute 3,7,11,15: Complete 12 V-Ups
Minute 4,8,12,16: Complete 12 KBS (American)

Comments (2)

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The passed two months here at the gym have simply flashed by and here we are already 14 days into the month of April. Taking a look back at the months of February and March.

The “Open” brought with it 5 weeks of seemed chaos. The “open” provided many firsts for people; Jordan and Ethan were able to get their first ring muscle ups, quite a few people pulled new PR deadlifts for multiple reps during 14.2, and even more getting their first couple double-unders. With the ups of the “open” there were also the revelations that we need to work on our weaknesses. For life will always give you what you hope it wont.

More recently last week it seemed that everyone managed to PR their base lifts– the squat, deadlift, and bench. As we move into this week and passed Tax day let us keep the momentum and drive moving forward into summer and more abruptly as we press the gas pedal down over the next 6 weeks during our #BalboaJacked Look Better Naked Challenge

#BalboaJacked Look Better Naked Challenge Important Notes
-Need to weigh in and have photo taken by Wednesday.
-Photos will be taken at the gym unless you absolutely do not feel comfortable with one of the coaches taking your photo.If this applies to you please take a photo from front, side and back and email to Ben@crossfitbalboa.com otherwise We will take these in the Shirt Room
-Check your e-mails for Nutritional outline for the next 6 weeks
-Sign up on the white board for accountability.

Spend 15 minutes to build to a 1rm power clean

4 rounds
7 PC (use 60% of todays 1rm) *
14 lateral hops over the bar
21 air squats
200 m run

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kickstartjeans

The unforeseen reality of getting jacked is this realization that clothes fit entirely different or maybe just dont fit at all. Mainstream clothing lines will tell you, you arent normal, that being athletic, having quads, hamstrings and that ass means you cant fit into any stylish pants (that was a lot of punctuation used poorly). That time is over thanks to “Barbell Denim”

PREMIUM DENIM THAT MOVES WITH YOUR BODY 

Barbell Denim uses technologically superior denim designed to move in complete sync with your body. With our jeans it almost feels like you’re wearing nothing. 

Designed for athletes, these jeans are made to fit comfortably over muscular legs by accommodating your quads and butt without forcing you to buy larger sizes for the small waist you work so hard for.

However, Barbell Denim will accommodate any body type. Even if your legs aren’t particularly muscular, Barbell Denim will still look amazing on you and feel even more amazing as you move in them. Our hybrid denim stretches both ways so that it can compliment smaller legs, while still easily stretching to accommodate larger legs as well.

Help Contribute to their KickStarter program here… 

15 minutes to find 1rm Bench Press
1 x max @85% of 1rm

Complete 100 Wall Balls for time
*At the top of each minute buy in by doing 5/3 KTE

Comments (1)
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