Thursday 5/31/12
Drop It Once … Drop It Everytime
Everybody has skills that they work … maybe it’s actually getting the toes to the bar or the dreaded double-unders or adding weight to the power clean. Whatever skill you’re strengthening, there’s another ability that becomes a habit as you grow your endurance, muscle and stamina - the one of consistently stringing together the reps in any WOD without breaking (stopping or putting down the weight or just dropping for a couple of breaths).
There’s a big difference in you abilities as you practice CF – from when you started to where you are today – you might not even notice your own growth but paying attention to your breath rate or the ease in which you now squat or lift says you’re better and you may not always push yourself as hard or as far as you can go, simply because you’re not consciously aware of your own growth and strength.
Reading this post from Shoreline CrossFit has got me thinking about paying more attention to stringing my reps together and no longer being on autopilot as to when I stop to breathe or put the bar down because that’s where I’ve always stopped or that’s what I did when I first started. Can I hang onto the bar for one more pull-up? two more KB swings? How about trying Unbroken with me and seeing your own growth in a new light?
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Humans are absolutely bound to routine.
Now, this can be a blessing and a curse. There are many good habits to be formed throughout our existence as humans.
But, I’m here to talk to you about the gym….The good news is, the longer that you force yourself to come to the gym or do something at the gym, you’ll continue to do it…
I’m here to talk to you about one thing: breaking your reps. You know, dropping the bar, dropping off the bar, letting the kettlebell fall, face-planting on the floor mid-push-up set, etc…
I have a piece of advice for you: you drop it once; you’ll drop it every time…
That’s right; every time. Every single time…
Drop in your second set of 10 at rep 5; you’ll do it again the following set. No Doubt About It. Trust me.
Go unbroken as long as you possibly can, and habitually, you will continue on this same path.
Challenge yourself to go a few extra reps than that voice in your head demands. I guarantee if you follow this, you’ll find it to be a pattern…
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Wednesday 5/30/12
Week 5 Challenge & We’ve Got a Winner for Week 4!
The 45 Day Paleo Challenge is racing to the finish line as this is our last weekly challenge before the final measure / workouts, so don’t miss your chance to win a $40 gift certificate to Outback / Famous Dave’s for the week 5 challenge!
And the challenge is:
Photograph 3 snacks you’re fixing/eating AND their containers … post on CFE Facebook page or print & bring into the gym!
- Three different snacks & how you ‘containerize’ (just love that word!) them for transport or storage
- Photograph them
- Post on CFE Facebook page or bring a picture for the gym’s white board
- Turn it in by high noon next Saturday (6/2) in order to be eligible for the $40 gift certificate prize drawing!
We’ll share the winner on next weeks web post
Now for this past week’s challenge winner – the names of everyone who worked on a weakness for 15 minutes at a crack, three times this past week were ‘tossed into the hat’ and … drum roll please … Sandy Southern - you’re the winner in the fourth weekly Paleo Challenge! You can pick up your goodie pack any time after 4:30 pm on Tuesday!
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Keep it going strong everyone, we’re almost there!
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Banana Coconut Chocolate Chip Pancakes
It’s a new post from Robyn – she’s saying “these are evil. In a good way. Talk about your guilty pleasures… !” With the upcoming holiday weekend – it’s a great time to maybe sleep a little bit late & try out some new pancakes!
“There is something about pancakes for me that is incredibly comforting. In fact, one of the last times I ate them was after a particularly trying car ride with my 2 1/2 year old where I truly felt that nothing but drowning myself in carbohydrate would set the world right again. Unfortunately, consuming such large quantities of gluten combined with my oh-so-paleo lifestyle results in a hangover of epic proportions. Not so friendly when one is looking to stuff one’s face with comfort food. Enter these Banana Coconut Chocolate Chip Pancakes. They are the perfect cure-all for those frustrating days or simply as an accompaniment for your ‘brinner’ nights. And they are toddler and non-gluten-eater approved! Trust me – try it, you’ll like it!”
Banana Coconut Chocolate Chip Pancakes
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Ingredients
2 large eggs
1 large extra ripe banana
2 tsp vanilla extract
2 tsp coconut extract
1/3 C water
1 C almond flour
1/4 C coconut flakes – unsweetened
1/4 C flaxseed meal
1/2 tsp sea salt
1/2 tsp baking soda
1/2 C bittersweet chocolate chips (ghirardelli has 60% dark chocolate chips – not 100% paleo, but so easy to find now and so yummy in a pinch!)
Directions
- Heat a griddle over medium high heat and grease with oil (yes, bacon grease is wonderful for this…)
- In a blender (yes, a blender), combine eggs, banana, vanilla, water, and coconut extract for about 1 minute until smooth.
- Add almond flour, coconut flakes, flax seed, salt, and baking soda and blend until thoroughly combined.
- Add chocolate chips and fold in with a spatula.
- Pour pancake mix onto griddle and spread as needed. Cook until bubbles begin to open, or until the top of the pancake is no longer glossy.
You can put individually sliced bananas on each pancake if you wish (see picture above), but that’s really just for aesthetics – they still taste great without the extra step.
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We serve them with bacon and eggs… there really isn’t a need for butter or maple syrup on these, either, unless you are in need for a real carbohydrate overload!
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–Robyn Lang ,,Friday 5/25/12
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Scale / sub as needed. Post total time to comments.
