Check out this date candy recipe from Feasting on Fitness. With nothing more than: dates, pecans, coconut, vanila extract and cocoa powder, you can make something to satisy your sweet tooth that still contains evolutionarily acceptable ingredients. Is it high in sugar? Yes, it is, but you made it, and there’s no hidden weirdness. Even so, can you overdo it? Of course! Sugar is sugar, and excessive amounts will do all sorts of terrible things to you. However, it’s all about moderation, not deprivation, and we’re always interested in new and interesting recipes.
Workout
“Helen”
Three rounds for time of:
Run 400m
21 kettlebell swing (53/35)
12 pull-ups
At SBCF, we’re all about giving you what you want sometimes, and giving you what you need (but might not want) other times. The blog is where you get what you want. So, the poll results are below:
“Recipes” and “Mainstream Nonsense” tied for 1st with 25%
“Dietary Geekery” was 3rd with 18%
and “News From the CF Nation” was 4th with 14%
So, I give you a nice Paleo-friendly pumpkin recipe, from an interesting blog called “Feasting On Fitness.” The posts are a bit long, but they always include some reasoning and science behind the ingredient choices. Often there are references for addtional geeking out as well.
We’ve had a bunch of questions regarding the safety of eating lots of eggs and other (natural) foods higher in saturated fat and cholesterol. Higher than those metabolically deranging oh-so-wholesome Honey Nut Cheerios, that is. Doesn’t eating cholesterol doom you to heart disease? Doesn’t having high cholesterol mean you’re unhealthy? Won’t you have a heart attack? Well, in short, no, all that stuff is wrong.
Workout
Deadlift 1-1-1-1-1
Then…
Death By Power Cleans @ 65% 1RM
With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute… continuing as long as you are able.
We’ve asked you to change your diet, cutting out refined carbohydrates and processed premade franken-foods. Yes, this means you’ll have to fend for yourself in the kitchen, but fear not! We’ll try and regularly give you new cooking ideas. A fellow Affiliate gym, Element CrossFit (Canada) has a sweet recipe database. Bookmark it, and start experimenting in the kitchen!
Anyone try the meat marinades? Let us know how they worked out in the comments.
Also, we’ve opened November Foundations Sign-ups! We asked what you all thought about changing the schedule, and the results were, well…mixed. So, we decided to keep things the same for now, since larger class sizes haven’t posed a problem yet and a bunch of people in a workout is plenty fun. Thus, the November Foundations class will begin Monday, Nov 2nd, and will meet M-W-F at 6pm. We realize that November Foundations runs right through Thanksgiving week. We’ll talk about it the first week of class and work out the best way to handle it. All make-up classes for the holiday will be free of charge.
Notice anything new about the blog? We’ve tagged all of our posts so you can more easily find what you’re looking for! On the right (underneath the Operation Phoenix box), you can click on any of the assigned tags to show past posts containing that tag. Happy hunting!
Workout
Skill: Push jerk
Death by Pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
We keep telling you to eat high quality protein and fat (even for breakfast). When it comes to those two things, it doesn’t get any better than meat. Meat, meat, meat. Eat plenty, and make it good. A good way to make it interesting? Marinades! Check out 10 primal meat marinades over at Mark’s Daily Apple (do you go there regularly yet?). They are: Cuban Mojo, Skirt Steak, Balsamic, Tandoori, Lamb Yogurt, Chipotle, Greek Lamb, Simple Steak, Grilled Chicken, and Thai Pork. Hungry?
Workout:
Deadlift 5×1 (90%)
then…
3 rounds of:
10 Manmakers (see below)
50 Double-unders
Mmmm salad. A well made and flavorful salad can be a delicious thing. Far too often we are faced with blah salads slathered in highly processed dressing. It doesn’t have to be this way! To the rescue is this awesome recipe from CrossFit Balboa! Learn to appreciate fresh veggies and greens, enhanced (not disguised) by a home-made dressing.
Lemon Zest/ Lime Zest/ Orange Zest
Juice from a Lemon/ Lime/ Orange
Shallots
Garlic
Chives
Olive Oil
Egg Yolk
Honey
Sea Salt
Fresh Ground Pepper
The best part is, it is totally Paleo. Something that cannot be said about my favorite homemade balsamic vinaigrette (shh, it’s not Paleo but I like it anyway). If you want some classic salad suggestions, check out this article at Mark’s Daily Apple. Respect the salad (and remember that you’re eating it raw, and leafy greens have a lot of surface area, so this is a good time to go organic if possible).
Workout
Deadlift 5×1@90% 1RM
then…
21-18-15-12-9-6-3 for time of:
Handstand push-ups
L-pull-ups
Reminder: October Foundations starts Monday of next week! It’s held at 6pm Mon, Wed, and Fri for 4 weeks. Sign up today, class sizes are strictly limited!
No it’s not a rest day from fitness, silly! It’s a rest day from talking about fitness.
I’d like to turn you all on to a blog I read regularly: ruhlman.com. Michael Ruhlman writes about chefs, cooking, and food in general. No, he’s not paleo focused (his book Ratio involves copious amounts of grain), but he’s focused on making food the old-fashioned way, which is really nothing more than…actually making real food. He would be just as appalled at my coworker’s lunch choice as I am. But beyond all that–he’s just a damn pleasure to read. Along with the blog, I’ve read several of his books: Charcuterie, The Making of A Chef, and The Elements of Cooking specifically. Not so interested in what’s going on in the food world? Well, ok, but at the very least go check out his blog for the photos. His wife, Donna, is an absolutely sick photographer, and actually just launched a site of her own: ruhlmanphotography.com. The photo above is only one example of many (I especially like her black and white photos). Also, the NFL kicks off tonight! Who else is pumped? Now get back to work!
Workout
Snatch practice
then…
3 rounds:
350m row
10 DB snatch (5 each arm)
1 min rest
Check out the video below for a great and unique recipe! For those of you trying to cut out those grains, I know chips and guac are hard to let go of. Keep the guac, loose the chips, and make some of these. This vid comes to us courtesy of Mark’s Daily Apple, which is an absolutely awesome site for all things primal. Go there and be informed!
Also, for those of you participating in the Fight Gone Bad IV fundraiser at our gym, firstly: thanks! We’ve now raised over $1600! However, I know we can do so much better, and the key is reaching as many people as possible. We have all of these very tenuous relationships due to the modern office environment, and it’s very hard to know who to approach at work. Well we’ve solved that problem with an awesome flier designed by Jeremy! Post it up on your cube or on your office’s bulletin board and let people come to you. I think you’ll be surprised how many people will be excited to help out with two great causes. Click the link below to download (it may be best to right click->save as), or you can come to one of the FGB Prep workouts where we’ll be handing them out along with your tickets.
Check out CrossFit Norcal’s post on “Egg Cupcakes.” I know a lot of you have been looking for quick, on-the-go, breakfast options, and these are a great idea. You’ve still got to make them in advance, but once you do, you’ve got a healthy protien option all week long! Give them a try, and feel free to experiment with your own fillings.
Have you thought about signing up for Fight Gone Bad IV yet? If not, you should! The South Baltimore CrossFit team has already raised almost $1300! Help us keep the progress rolling, and check here to see the overall team standings.
South Baltimore CrossFit is a proud sponsor of the Mid-Atlantic Hopper Challenge! Some of your trainers will also be volunteering as judges for the event. If you want to see what a truly random CrossFit competition is all about, come out to see the Hopper! Unfortunately, all competitor spots are full, but keep it in mind for next year. If you’d like to attend, the fee is $15 now, and $20 after September 1st. All proceeds will go to the Wounded Warrior project, so come out to support all of the athletes as well as the cause!
Have you been considering giving CrossFit a go? If so, check out our schedule and see if one of the Foundations sections will work for you. Spots are already filling, and class sizes are limited!
Happy birthday MATT GREENE!!! You’ve been on this earth for 27 years, and truly deserve our congratulations. An all around awesome guy!!…also, Phil and Attia got married. A better picture of them after the bump…
Posted by southbaltimorecf 
