Sometimes, a workout will wreck your soul. Just make sure it doesn't wreck your body.
I once had a coach who worked for me at One World. After every single workout that he did when he trained, he would crawl across the gym and end up slumped over in a tire outside the gym praying to the recovery gods to end his life. Though this trainer spent some time competing on some good teams, he never made it as a CrossFit competitor because he did not understand the concept of training versus testing. (BTW- I was enlightened about this training vs. testing concept by John Welbourn of Power Athlete HQ.) Training is what you do on a regular basis. Testing is something you do on occasion or at competitions. You shouldn't be getting hurt when you train. You shouldn't crawl across the floor to the exit door after you train. You shouldn't flop around on the floor like sizzling bacon after you train.
Honestly, there is no one at CrossFit of Fremont who has been training CrossFit as long as me. I'm coming up on 11 years of training CrossFit and I've been training to make the CrossFit Games every year since the first CrossFit Games in 2007. What is my secret to longevity? I know how to train smart. I know that when I train, I need to give about an 80% effort in conditioning workouts. It's a blue moon if you happen to see me flopping around on the floor after a workout. How could I possibly last 11 years if I was trying to kill every other person at the gym in every workout I tried? 80% is the effort that us day to day CrossFitters need to embrace. Learning your 80% mark is the most challenging thing about doing CrossFit.
Think about longevity in training. Being #1 on the dry erase board every single day should not be your goal. Doing something "as prescribed" is awesome, but if it crushes you and the next day you can't pick up the bar of soap in the shower if you drop it, you aren't training smart. Learn your 80%!
In all honesty, I really enjoy 80%. It's way easier than 100%.
I am super excited that Kai is a part of Project X's efforts to support the SPCA in Montreal and their fight against breed restriction legislation. If you haven't heard, Montreal has banned the pitbull breed. Project X has a Bulldogs & Barbells line. Kai's stickers and apparel will go on sale Tuesday at noon and $5 from each Kai edition sale will go toward the cause. PLEASE PLEASE PLEASE visit iamprojectx.com to get your gear and support this effort.
This was posted on @iamprojectx's IG this past weekend.
"Due to recently passed breed restriction legislation, Project X will no longer ship to the city of Montreal in Canada. All orders will be cancelled and refunded. Our Bulldogs release is set for next Tuesday at NOON PACIFIC. $5 from the sale of Bulldogs and Barbells 'Kai' edition will go towards the SPCA in Montreal which has been fighting this legislation and/or other pit bull rescue programs. On release night we will also be donating $5 from our other Bulldogs and Barbells designs to various rescue organizations/efforts. #iamprojectx#bulldogsandbarbells"
I often feel pork chops are over looked as a great source of delicious protein. Add a memory from my youth, Shake & Bake, and you are stepping up your pork chop game. Use Crunchy Pretzel Shake & Bake sprinkled with cayenne pepper powder and some sea salt and you are on a whole new level of yumminess. Prep is slightly longer than some other simple meals I regularly make, but it's still pretty easy, and it is definitely worth it in the end.
I don't know about you all, but now that Thanksgiving is over, I need to dial in my nutrition a little bit. Over the next few weeks leading up to the New Year, I will add some suggestions for better eating and some recipes for easy cook meals.
Today's offering is a simple filet mignon stir fry recipe.
Quantities and prep:
2-3 tablespoons of Extra Virgin Olive Oil
1 pound of Filet Mignon sliced 1/4" thick (I buy mine at Safeway. They sell the tail end of the tenderloin that they don't cut into steaks. Cheaper and just as tender and tasty.)
Asparagus (Cut into 3/4" pieces.)
One package Diced Onion
One package of Sliced Mushrooms
2-3 Roma Tomatoes (diced large)
Salt & Pepper
Heat your stove to medium-high and add the olive oil to a large pan. When the oil is hot, lay out the filet mignon piece by piece flat in the pan adding salt and pepper as you go. As soon as you lay it all out, immediately start to flip it over. As soon as you flip the all the meat, use tongs to remove the meat from the pan and set in a bowl. The meat should be rare. If you still see some parts that haven't started to brown, don't worry, it will all cook later. No better way to ruin tenderloin meat than overcooking it.
In the oil and juices you left in the pan, you add the ingredients in the order of time that it takes to cook (longest to shortest). Add the asparagus, chopped garlic to taste (I like a lot), and the onions. After a few minutes, add the mushrooms and some more salt and pepper. When the mushrooms just start to brown and soften, add the meat and the tomatoes. Mix all the ingredients together evenly and turn off the heat. Let the pan sit on the stove as the stove cools. If you have a gas stove you may need to cook slightly longer before turning off the heat. Total prep and cook time is less than 15 minutes. Serve in a bowl. SO YUMMY.
Remember that everything continues to cook even when you turn off the heat or remove from the heat so be wary about overcooking. I've made this meal dozens of times, so I know all the cooking times and exactly how everything should look as I work my way through the cooking process to have the meat and veggies at the tenderness that Chyna and I prefer. You will need to experiment several times before you nail it the way you like it. Don't get discouraged if it doesn't come out perfect the very first time (all the flavors will still be there). Cooking is all about trial and error. Most people who I hear say that they can't cook try to do something once then don't try it again.
If you ordered a new CrossFit of Fremont sweatshirt brought to you by KnoxxFit, your order is in! You can pick it up at the gym. We also ordered extra to sell at the gym, but the gym price is $50. Still a great price for an awesome jacket.
Need some help with your nutrition? You can always try and do it yourself, but it's SOOOOO much easier to have a nutrition program to follow, or even better, a nutrition coach to do ALL the thinking for you. Power Athlete HQ is offering nutrition services for 20% off on Cyber Monday. Services include:
Nutrition Programs - Flexible plans to lean, bulk, perform, or go "keto". Download your nutrition program, input your info, and fuel the fire!
Nutrition Coaching - Hire one of our Nutrition Coaches to run the show. Get customized guidelines based off your consultation, and weekly updates from your coach.
Meal Planning - Have one of our coaches spoon feed you the meals you need to crush your goals. After your consult, your coach will build meals that fit your taste, lifestyle, and goals!
I know. You were probably expecting a picture of a beautiful table setting full of delicious looking Thanksgiving foods. Instead, I give you a picture of my turkey soaking in a brine of water and kosher salt.....in the chalk bucket from my garage gym. Yay CrossFit!!!!
The gym is open Thanksgiving Day from 11:30 to 1:30. Get your work in before you get all that food in your belly.
The schedule for Friday is 11:30-1:30 and 4:00 to 6:00. Saturday is normal schedule.
Happy Thanksgiving to all our CrossFit of Fremont Family!