WOOHOOOO! We get to play with barbells and Olympic weightlifting today!
Foodie Friday Recipe: Grilled Buffalo Chicken Mac N Cheese
Whoohoooo! It's #foodiefriday! We are 2 weeks into the winter holiday eating season. By now we are feeling the full consequences of our choices. It's not a scientific fact, but I hypothesize that it takes 2 weeks to gain or lose weight. Are you feeling it?
It's totally ok to enjoy the special foods of the winter holidays. Food is fuel yes, and at this time of the year it's also love, culture, tradition, and so much more. However, one day or weekend of eating all the delicious things does not have to turn into a 6 week pie-for-breakfast-bender. We can enjoy the holidays AND make good choices. Noon regular Cari Miller just shared this amazing buffalo chicken mac n cheese recipe with me this week. She makes it on Sunday as part of her weekly meal prep. Substitute the macaroni for roasted cauliflower or broccoli for an extra boost of phytonutrients and fiber. Or, enjoy the macaroni. However you choose to cook it, it's sure to be delicious covered in the amazing high protein low calorie cheese sauce.
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 The ladies in Coach Dover's 5:30pm class demonstrate 2 ways to modify a pull-up. WOOHOOOO! It's #foodiefriday and today I'm sharing some special recipe for Thanksgiving. Last year I share an entire macro-friendly Thanksgiving menu from Renaissance Periodization. This year Working Against Gravity has offered up a bunch of delicious macro-friendly Thanksgiving recipes. Since life is short, I'm sharing dessert first:) Once you click on the image below you'll also see links for apple cranberry crisp, roast turkey, smokey potato salad and many more. Happy eating!  Click on the image for some super tasty macro-friendly pumpkin pie bites from Working Against Gravity.  Why we row hard and restA keystone of our strength and conditioning program is sprint interval training. Most coaches call this kind of training SIT (sprint interval training.)
We love SIT for its ability to make us stronger, faster and more powerful. Anyone who's trained with us has experienced the brutal elegance of 10 rounds of 2 min max effort row, bike or run with a prescribed rest after each effort. Newbies always want to shorten the rest. Don't fall for it. THE REST IS WHERE THE MAGIC HAPPENS. I know that might seem strange coming from a fitness coach. We coaches have a saying, you don't get stronger from your efforts, you get stronger from recovering from your efforts. This holds true for a sprint workout just as much as for a strength workout. The rest between intervals is what determines your power output. Power output is what determines the stimulus of the workout and the training adaptation. Today we are only "working" for about 12 minutes total and because we are doing it in intervals, our power output will be much higher than if we had a sustained 12 min effort. You have certainly experienced this. Go for a 10 min run and measure your heart rate. Now, break that 10 mins up into 5 x 2 min intervals with 2 mins rest and go as fast as you can for each interval. Measure your heart rate now. Which one was harder? Which one required more power output? Can you guess which type of workout will get you in shape faster? Yep, the 5 x 2min intervals. Every. Time. Sprint interval training is what Olympians and we, mere mortals at TSCF, use to get in shape and become fitter, faster and more powerful. Sure we also program longer sustained training and we program strength days. It's the combination of all of these things that gets our folks in such good condition. So let's get after our SIT today! Have some fun and great ready to show us your power!  Team Cheat Day had the biggest partner lift at one of our Night of the Living Deadlifts. They bought so much pizza and dozens of donuts with their winnings! WHOOOOOO! BOO! It's #foodiefriday and we're excited for NIGHT OF THE LIVING DEADLIFTS tomorrow night! Remember to bring $5 for our deadlift cash kitty. We will be awarding big lifters with some cold, hard cash. You will compete based on your age and weight so it's a fair playing field for everyone! Have some Halloween fun with this paleo riff on an old classic. You will NEVER believe what is the key ingredient for this version. Go ahead, click on the image for the recipe from Primal Palate. I dare you.  Make a fun treat for your family this Halloween weekend. They will be tricked into healthy eating by the secret ingredient! Click on the image for the recipe courtesy of primalpalate.com |
Special EventsDec 5-9 - Podium Week
Dec 5 - FREE AED Training Dec 9 - Bring a Friend Day Dec 17 - Reindeer Games Holiday Potluck Party Dec 23 - 6, 9 and Noon classes only Dec 24-26 Gym is Closed Jan 2 - Gym in Closed Jan 13 - Feb 3 Row'd Royalty Feb 17 - March 3 - THE OPEN March 6-11 - Femme Fatale Week Record your WOD on Beyond the Whiteboard.
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