Skirt Steak & Theracanes!

TASTY TUESDAYS

Tasty Tuesdays will now feature recipes uploaded to our PaleoRx Challenge! Here are tasty meal ideas if you're looking for something new or just can't decide what to eat. We plan to post many recipes throughout the Challenge (not just on Tuesdays), and you can find them at:

http://paleorx.foundationcrossfit.com/category/recipes/

Skirt Steak With Spicy Green Salsa

Ingredients:

• 5 teaspoons chili powder
• 1 ½ teaspoons ground cumin
• 1 ½ teaspoons dried oregano
• coarse salt and fresh ground pepper
• 1 ½ pound skirt steak
• 2 teaspoons olive oil, plus more for grates

Method:

1. In a small bowl, combine the chili powder, cumin, oregano, 1 ½ teaspoons salt, and ½ teaspoon pepper. Sprinkle the mixture over the steak; drizzle with oil. Let stand, turning to coat evenly with oil halfway through, for 10 minutes. 
2. Heat a grill to high; lightly oil the grates. Place the steak on the grill (fold thin end over so steak is an even thickness); cover. Cook, turning once, until the meat has reached the desired doneness, 4-6 minutes for medium rare. 

Click over to the PaleoRx site to find out how to make the salsa!

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WOD

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/18"
30 wall ball shots, 20/14#

compare to 19DEC2010.

Post time to comments!

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We now sell TheraCanes at the gym! $35 gets you one of these bad boys and an accompanying manual.

If you sit at a desk, there is nothing better than this.

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Another reminder

KNOWLEDGE IS PRICELESS

Learn to unstick, de-glue, open up, restore function to, recover from injury, rehab, revitalize, and remobilize your muscles, joints, ranges of motion, and just about any other funky business you might need to take care of.

So you can improve how strong, fast, powerful, and capable you are as a human machine. You should also know how to do perform proper maintenance for your ENTIRE body and use that knowledge for the rest of your life.

So much of our quality of life (and beastly performance) could be improved if we were armed with the knowledge of opening your hips or how to decrease shin splits. What about lower back pain or should impingement? In this upcoming certification (open to everyone) we will be able to work on our own bodies and others when they need it. And trust us, they'll need it.

Imagine being 80 years old and moving like you're in your 30's ...

Mobility is invaluable.

Register now! 

Click here to register for the 2-day Self-Myofascial Release Certification.

December 4-5, 2010 - Registration closes soon!

15% off to any interested LEO/Firefighter/Military.

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WOD

each for time:
2k row
1k row
500m row

compare to 22SEP2010.

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Plantar Fasciitis you say?!

 

Announcing: 2-Day Self Myofascial Release Clinic & Certification

We will be holding a Self-Myofascial Release Clinic with Network Fitness on December 4th - 5th, 8:00am to 5:00pm.

This coaches clinic is intended for sports trainers, physical therapists, chiropractors, medical professionals, CrossFit coaches, and all athletes. You will learn Self Myofascial Release (SMR) techniques and become certified to demonstrate these methods for patients and athletes.

The 2-day course covers the body in five major groups:
· The Lower Leg & Foot
· The Thighs
· The Hip & Lower Back
· The Shoulder, Neck & Upper Back
· The Arms

Learn the recovery techniques to maintain full range of motion and functional performance in athletic and daily activities. Release excess muscle tension, break up scar tissue and adhesions, and release trigger points to restore proper biomechanics.

Safe practice of these techniques is essential to proper benefit. This workshop will teach you how to demonstrate the movements to patients, ensure proper body movement and placement, and indications of when to refer a patient to advanced therapy methods.

All participants receive:
· A 170-page course workbook with SMR techniques and demonstrations.
· An SMR tool kit including: 2 balls, 1 block, a marble stone roller, a marble stone dome, and the new GRID Roller from Trigger Point Performance.
· Two full days of hands-on instruction, similar to 8 hours of deep-tissue massage (!)

The course cost $395 (or $325 without the tools) and is pre-approved for 1.6 continuing education units for NASM certified trainers, or organizations that also give credit for NASM approved courses.

SIGN UP HERE:
http://networkfitness.com/workshop-info/december/december-4-5-coaches-clinic-seattle/

for more info please contact info@foundationcrossfit.com

A little taste of what's to come:

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WOD

21-15-9 reps for quality:
turkish get-up (alternating arms), 20/15kg
sots press, 20/15kg

This workout is to be done with a single barbell, but if needed scale with an appropriate object: dumbbells, kettlebells, pipes, backpacks all work. You can TGU your trainers too:

an oldie but goodie