CrossFit Portland

The Wednesday night main event was the handicapped mile. We ran a mile the previous week, and recorded everyone’s times. This week, everyone started in reverse order, handicapped by their times from the week before. Everyone finishes at the same time, plus or minus any improvement! The finish was pretty hectic. Congrats on some nice times!

We followed this with light/high rep one arm snatches to windmills, with a focus on shoulder stability.

Here is a simple and inexpensive way to get a good dose of vegetables into a meal. It’s really tasty, as well!

Buy a head of cabbage, and a slice or two of bacon. Choose bacon without nitrates. Bacon ends work well for this recipe. You’ll save going with the bacon ends – it’s just bacon that couldn’t be cut into nice, neat slices. I spent a whopping $1.13 for this filling, nutritious meal at New Seasons market. Don’t say that you cannot afford to feed yourself properly!

Heat a dash of olive oil in a large skillet, chop the bacon, then heat the bacon for a few minutes until it starts to get soft. Meanwhile, chop the cabbage in half, cut out the core, then chop it into wedges. Add to the skillet, breaking up the cabbage a bit as you do. Reduce the heat to medium-low . Add about 1/4 cup of water, cover, and cook for around 30 minutes, or until the cabbage is soft and tender. Stir the cabbage several times while cooking.

I will often eat this all by myself as one meal (with some other protein, usually), as I try for 1/2 lb of vegetables or more at most meals. Enjoy!

If you’ve been hanging around the gym, you will no doubt hear the words “paleo”, “Zone”, and “insulin response” in our discussions about nutrition and what foods to eat. You might have even seen Scott with his mammoth crockpot and his latest paleo recipe for his second recipe book. When you are working this hard to be fit, your attention to food and nutrition should be just as important as learning hip explosion or an upgright body squat.

A recently released book, Good Calories, Bad Calories, by Gary Taubes, presents a thorough review of the literature regarding the high-carb, low-fat health initiative started in the 70′s and how the research never did quite add up. Too busy to read? Check out his lecture at UC Berkley here.

Not content to rest following a grueling workout, Trevor’s sweat angel gets busy with some kettlebell swings.

Kamal works up to a max load in the one arm snatch to windmill. This is a great test of strength, power, mobility, stability, balance and coordination.

Today is your rest day and you have earned it. Go do something casual and relaxing.