Coach Amanda does a strict muscle-up incognito.
Today's Femme was created to honor a young CrossFitter who died from melanoma. Amanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than one year later.
“I just competed in the CF Games less than a year ago and now I’m dying.” Amanda wrote on her blog on March 9, 2010. Just over a month after writing those words she passed away. She was 24.
On April 27, 2010 CrossFit.com created the Amanda workout in her honor.
In 2010, the first WOD of the 2010 Games was dedicated to her and now Amanda is known as one of the gold-standard for fitness and tenacity in all of CrossFit.
Foodie Friday Recipe - Instant Pot Spaghetti Squash by Nom Nom Paleo
Enjoy a fool proof way to quickly (7 MINS) cook spaghetti squash in your Instant Pot. Cover these winter squash noodles with Bolognese sauce or chili or curried anything and you have yourself an amazing meal. Click on the image for the recipe.
100g of spaghetti squash has 27 calories, 6.5 g of carbs, 0.7 g of protein and 0.3 g of fat.
The 9AM class is just L sitting around.
This week's Live with Laini and Leslie episode focused on getting your micronutrients by eating your fruits and vegetables. The tough love from us is that we don't really care if you don't like vegetables, you need to eat them. Vegetables are an important source of carbohydrates and a very important source of vitamins and minerals, AKA micronutrients.
Micronutrients are those things you need in smaller amounts, compared to macronutrients, protein, carbohydrates and fat, which you need in larger amounts. To ensure that you're getting all of the fabulous micronutrients you need daily aim to eat vegetables with every meal. Yes! Even your breakfast should have a vegetable component. The most amazing vegetables of all are dark leafy greens, e.g. spinach, kale, Swiss chard, mizuna, collard greens, mustard greens, etc. The darker the better. Enjoy this AMAZING recipe from Dishing up the Dirt. Click on the image for the recipe.
Row'd Royalty ended last week and we are SO PROUD of our crew! Our team finished in 17th place WORLDWIDE! Nice job team!
Our team consisted of Noah who finished 14th in her age group Allison who finished 10th in her age group, Steve who finished 46th in his age group and Coach James who finished 26th in his age group.
We had SO MANY fantastic rowers on our crew. Check out how the rest of our crew finished in their respective age â groups:
Matt C - 8
John E - 11
Dugan - 12
Craig - 15
Tami - 17
Brian K - 18
Kerri S - 26
Heather K - 26
JP - 38
Jeremy - 41
Kudos to everyone who took on those rowing workouts for the past 4 Fridays! Congrats to everyone who rowed their first 14 or 5K. Competitions reveal our character and you all are made of some good shit:-) Why not show us again how amazing you are by signing up for Femme Fatale Week. Femme Fatale Week starts on Monday and the deadline to sign up is TUESDAY! â
Remember, your fee pays for the t-shirt and helps us provide 4 extra classes next week. That's right! There will be all classes everyday next week, but only if you sign up for Femme Fatale Week.
Don't hide your face! You want to go into this workout with your eyes wide open!
Well, here we are at our final Row'd Royalty workout. Did you know that we are AMAZING! Yes, it's true. We have so many phenomenal rowers in our gym and look how well we're doing WORLDWIDE in Row'd Royalty. Yep, you're seeing that right, we moved up to 14th from last week's 19th ranking. THIS IS HUGE PEOPLE! Nice work everyone!
Now that you know you are amazing, let's get you fed with amazing food. Last week I talked about nutrition timing and the importance of your post-workout meal. Today. I'm sharing with you a great post from Precision Nutrition (the company I studied with to get my Exercise and Sport Nutrition certification.)
Carbohydrates are important for fueling our activities and are especially important to consume in your post-workout nutrition window. I think it's a great idea to eat your starchiest carbs like potatoes, winter squash, rice, etc. in the first meal you eat after your workout. So if you workout at 6 AM you should eat starchy carbs for breakfast, if it's 9am or noon for you then lunch is when you'll concentrate your starchy carbs.
There is much internet debate on the role of potatoes in a healthy diet. As you know, all of the Facebook nutrition advice you receive is backed by science and should be followed dogmatically (insert Coach Leslie's sarcasm here.)
Potatoes are just fine for most people! If you are diabetic or are following a Keto diet you'll probably steer clear of starchy carbs, but for the rest of us, a cupped handful portion of potatoes are a fine addition to your post-workout plate.
Now, which ones to eat? THE ONES YOU LIKE BEST! Both potatoes and sweet potatoes have lovely vitamins and minerals. Both have lovely fiber. Both come in lovely colors. I prefer purple food so I like to eat purple potatoes. If you prefer red food then you should eat red potatoes. If you don't care, then eat the ones that taste best to you! Here's a rundown on the benefits of each type.
I eat potatoes every week and you know how I cook them? In my slow cooker! That's right, I just load up white, purple, red, blue, orange or white potatoes in my slow cooker and cook for low for 8 hours or high for 4. You can have them in a single layer or on top of each other. You don't need to add anything to the slow cooker. Set it and forget it. I usually do mine overnight so I can make a to-go lunch of baked potato covered with spiced ground beef, chili, or Coach Heidi's crack chicken. But since it's Foodie Friday I'm going to hook you up with a few recipes. Click on the images for the recipes. Enjoy!
Dangerous women are coming to our gym!
Feb 22 CrossFit Open Begins
Feb 27 FREE OCR Info Session at 6:30 PM
March 13 8-Week OCR Training Course starts
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 14 5th Year Anniversary Party
Record your WOD on Beyond the Whiteboard.
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