Workout of the Day
1. Warm up & activation (Min 5-15)
2. WOD (Min 25-50)
Box Jump: 15 (24”/20”)
5 Rounds for time
Rx – 95/65
Rx+ – 115/75 lb.
Post your scores to.
The results of the MBS 15 Day Shred Nutrition Challenge are in, and WOW!!
In just 15 days we were able to lose over 115 lbs and 114 inches!
A big CONGRATULATIONS goes out to Greg and Tami Campbell! They are the BIG winners of the MBS 15 day Shred Nutrition Challenge! Together, this power couple lost nearly 20 pounds and more than 25 inches!!!
On average our females lost 3.8 pounds and 6.6 inches!! Our male participants also kicked butt with a loss of 6.8 pounds and 6 inches!!!
The WINNERS are as follows:
1st Place Greg Campbell
2nd Place Christian Noyes
3rd Place Bob Krone
Way to go guys!! Thanks for trusting me!
Your prizes will be available for pick up Saturday!
While receiving guidance in these areas, you will also receive support from the MBS Nutrition Team, as well as fellow athletes.So what are you waiting for, sign up today and dial in your nutrition before the open and preform better then ever before! Space is limited so don’t hesitate!
Duration: 25 Days
Mission: We have created the sugar detox as a starting point to optimizing the nutrition and performance of our athletes, by removing toxins from the body.
How it works: First you sign up.Click Here Once signed up you will receive an email with details on what will be excluded from your diet with purging instructions. Sugar comes in many forms from actual refined sugar to alcohol and condiments. We will be excluding these items to give the body an opportunity to reset and stop sugar cravings.
Through out the challenge you will be asked to report daily on your progress. We will use a point system, which will include extra credit using good lifestyle habits, which may not directly correspond to detoxing the body of sugar. Examples would be a daily workout, meditation, etc.
Is there a winner? We have designed the challenge to be a supportive community of like-minded individuals wanting to make a real change in their lives and the lives of their loved ones. We believe all Detoxers should be supporting the actions of the others. To help cultivate this community we have decided to give the whole group a “prize” should they meet established goals collectively. We are all in this one together.
Well then, where does our money go? Your dollar a day goes towards paying staff, administration fees, as well as the collective group’s prize.
Do I need to be present? Quick answer is no. While being in the gym and sharing your experiences is valued, the use of social media is also effective. This means that if you are planning a trip in the near future you will have the ability to continue the detox remotely.
What will I receive? You will receive direction to eliminate sugar from your life, recipes to use during the challenge, community based support, a system to keep you on track, as well as more quality sleep, a better functioning brain and body, and a stronger immune system.
What will I have to give up? Ok, this is the real question everyone seems to be worried about. I just want to remind everyone that it is only 25 days, which could alter your health. We will always have excuses, don’t let them stop you. Your health is too important.
Refined Carbohydrates: Bagels, Bread, Cookies, Chips, Cupcakes, Oats, Pasta, Pizza, Popcorn, Tortillas, etc.
Vegetables & Starches: Corn, Plantains, Soybeans, Sweet Potatoes, Tapioca, etc.
Fruits: Fruits will be limited. I will give you good food and limited food lists.
Grains/Legumes: Wheat, Flours made from grains or beans, Soybeans, Rye, Barley, etc.
Nuts/Nut Butters: Cashew, Peanut
Anything “Diet”, Sugar Free, or Artificially Sweetened: This includes chewing gum.
Supplements: Anything that includes sugar, sweeteners, or sugar alcohols as well as soy, corn, or wheat.
Beverages: All Alcohol, Coffee “drinks” (pre-sweetened), low fat milk, soy/rice/oat milk, Soda, etc.
Condiments containing sugar or sweeteners
You will receive a full list of good foods, foods we want to limit, and foods that are off limits once you have signed up.
*Some of you may be training for an event and will need the additional carbohydrates, which can be obtained by eating rice after your workouts. Rice is on the limit list.
I hope I have given you the information you need to take the first step in resetting your health and nutrition. Please post additional questions in the MBS Crossfit Nutrition Page. I will post a Q&A if necessary.
Right now you may be giving yourself excuses why you shouldn’t do this challenge with me. Stop and ask yourself what you truly want. Give me 25 days. I promise you will feel better, sleep better and perform better.
Who is ready to lose weight and body fat, increase muscle mass and performance, sleep better with less fatigue and mood swings, and avoid the cold or flu this season?
Our upcoming Sugar Detox Challenge starting November 1st. Click here to sign upThe detox will last 25 days, ending the day before Thanksgiving. The challenge will be available to everyone, including family members and friends who are not currently members at MBS. During the detox will receive instruction on detoxing the body of sugar and its sneaking little friends, recipes to use while on the detox, a guide to purging your pantry, along with approved shopping list at your favorite grocery stores. You will also be a member of a community-based support system where you will receive and share information, tips, and support through the most difficult detox periods. All for just a dollar a day.
If you had attended the recent nutrition lecture you already know Sugar was our #1 offender when trying to achieve optimum health, wellness and performance. This is why it is the first item that must be removed from our diets when working towards overall health. Of course we all want to look good naked, but there are many other benefits to eliminating sugar from our lives. Lets take a look at some of the short and long-term impacts of a diet consisting of sugar.
Short Term Impacts:
Acne and other skin related issues
Low Immune Function
Long Term Impacts:
Depression, Anxiety, Eczema, Psoriasis
Adrenal Fatigue or Dysfunction
Type 2 Diabetes
Not only does it have a hand in everything listed above, but it also depletes micronutrients which are vital to a properly functioning system. These micronutrient deficiencies are linked to many, many other dis-eases including osteoporosis, rickets, many cancers, cardiovascular disease and conditions such as obesity, high cholesterol, baldness, impaired respiratory function, seizures, heart spasms, hypertension, asthma, constipation, and the list goes on.
I want to remind everyone, these are just some of the known linked issues, with more being discovered every day. Micronutrient deficiency is the most widespread and dangerous health condition of the 21st century. This isn’t theory, as you will learn during the detox challenge.
The good news is we have the power to change our health and the health of our loved ones through education. This is the goal of our Sugar Detox challenge. To inform you while giving you guidance to make the changes needed to beat the sugar beast.
How do you know if the sugar detox is for you?
Do you crave sugar multiple times a day or even a week? (candy, chocolate, sweets or a lot of fruit)
Do you crave carbohydrates such as bread, pasta, rice, pastries, cereal, oatmeal, bars, etc?
Do you need to include something sweet with every meal to feel satisfied?
Do you experience energy spikes and dips throughout the day?
Is waking up in the mornings a difficult process?
Do you drink alcoholic beverages multiple times a week?
Are you trying to burn body fat (look good naked)?
Are you experiencing any of the diseases, illnesses, or conditions listed above?
If you answered yes to one or more of these questions then the detox is right for you!
Are you ready to get started on your journey to a healthier, happier lifestyle? If so, Click here to sign up
With the temperature climbing, this recipe is perfectly light, refreshing and is best cooked on the grill. Recipe courtesy of Food Network.
*This recipe isn’t entirely Paleo, but it’s close.
1 orange, unpeeled and thinly sliced, divided
1/2 onion, peeled and thinly sliced, divided
4 cloves garlic, halved and smashed, divided
2 1/4 pound flank steak
Salt and freshly ground black pepper
1 cup light-colored beer, preferably lager
1/3 cup low-sodium soy sauce
1 large lime, juiced
1/2 serrano chile, seeded and minced
1 green onion, thinly sliced
2 teaspoons chopped fresh cilantro
1 head butter lettuce, leaves separated
1 avocado, peeled, pitted, and thinly sliced
For the steak: Scatter half the orange slices, half the onion slices, and half the garlic pieces on the bottom of a glass dish large enough to hold the flank steak. Sprinkle the flank steak all over with salt and pepper and place in the prepared baking dish. Scatter the remaining oranges, onions, and garlic over the flank steak and pour the beer over. Cover with plastic wrap and let stand for 1 hour at room temperature or overnight in the fridge.
Place a grill pan over medium-high heat or preheat a gas or charcoal grill.
Remove the meat from the marinade. Discard the marinade. Grill the steak to desired doneness, about 4 minutes per side for medium-rare. Let the steak rest for 10 minutes. Transfer the grilled flank steak to a cutting board and cut crosswise into strips.
For the salsa: In a small bowl mix together the salsa ingredients.
To assemble: Using the butter lettuce leaves, make tacos using slices of flank steak and avocados. Drizzle with the salsa.
Our very own Jason G. AKA “BBQ” shares some tips on getting the most out of your summer grilling.
Barbecuing and grilling are two different techniques. Barbecued meats require a low-and-slow approach over indirect heat. Grilling is much faster, with the meats flash-cooked over direct heat. Here are some tips that will stand you in good stead.
Time is of the essence. The longer the meat stays on the grill, the better it will be, provided you keep it moist.
“Low and slow is the way to go,” says William “Onpurpose” Parson, who runs My GOD That’s Good BBQ, a catering business in his North Park Hill neighborhood. “My meats spend hours on the grill. This is a process.”
Parson keeps his temperature gauge at 235-250 degrees. While some people use gas grills, the pros swear that the best results come from live fire on a charcoal grill. Nothing fancy is needed. A basic Weber grill, the kind found on millions of home patios, turns out superior fare, used correctly (hardwood charcoal, with no chemical starters).
Parson uses a drum-style grill, which is basically a barrel turned on its side. A separate firebox holds the wood; the fire’s heat and smoke heat is drawn into the barrel chamber that houses the grate. For a standard Weber grill, light the briquets, let them burn until they have a coating of white ash, then use a garden hoe to shove them to one side of the grill. “I like a mix of oak and hickory,” he says. “They burn out and the coals last a long time. For flavoring I like fruitwoods. Apple is great with pork. Cherry is fun. I don’t use mesquite. It overpowers the meat. • Avoid opening and closing the grill lid. This lets heat escape and creates uneven cooking conditions. “You really just want to close the lid and let it do its thing,” Parson says. Placing a heavy-duty foil tray filled with water, apple juice or a mix of the two inside the grill will create steam that will keep meat moist.
Invest in a meat thermometer and follow the temperature instructions on the package. Insert the thermometer into the heaviest section of the cut, avoiding bone. (You won’t need this for ribs or brats, but it’s key for brisket and birds.)
“I think a lot of people get too caught up in flavors and sauces,” says Jason Ganahl of Superior, whose GQue team has qualified to compete this autumn in the national barbecue championship in Bentonville, Ark. (GQue was named the 2014 Team of the Year by the Rocky Mountain BBQ Association.) “The important thing is to learn how to cook meat. Oversaucing is a mistake. Meat should have some chew to it.”
When it comes to grilling, Ganahl offers these tips.
– Always keep your grill grates clean. Work them over with a firm wire brush and then rub some canola oil on them between uses. Every 10 uses or so, hose them down at a car wash. Dirty grates impart bad flavors to meat.
– Use an instant-read thermometer to ensure precision cooking. Ganahl favors the Thermapen by Thermoworks.
– To make sure your burgers don’t plump, press your thumb in the middle of the patty to indent it. Ganahl also bastes his burgers with beer as they cook.
– Dry-brine steaks by sprinkling them with kosher salt about 90 minutes before cooking. This will start denaturing the proteins and gives the meat a nice natural flavor.
– Ganahl uses a “reverse sear” on his steak. He cooks it at 250 degrees until the steak is 15 degrees away from desired doneness, then cranks the heat to maximum to sear the outside. This will give you a “bumper-to-bumper” degree of doneness and a flavorful crust.
– For brats, cook directly on the grill for good color and char, then place in a foil pan with beer and onions. Cover with foil and steam on the grill 30 minutes. Other general advice: •
– Preparation is key. Have all your ingredients and tools within easy reach. • Use quality meats. Whether cooking beef, pork or poultry, invest in the good stuff.
– Don’t use too much sauce or salt. Let the meat speak for itself.
– Use a good lump hardwood charcoal. Don’t use instant-lighting brands.
– Do not use lighter fluid, which will take 45 minutes for the chemicals to burn off. Use a blowtorch or grill chimney to get the coals started.
– Keep a spray bottle filled with water handy to knock down flare-ups.
60 minutes recently published a piece on CrossFit and founder Greg Gassman. See the whole interview here.
Paleo Chicken Nuggets
1.5 chicken breasts, cut into bite sized pieces
1 free range egg
1/2 cup almond meal/flour (Almond meal from TJ’s). Or, use coconut flour if allergies
1/4 cup shreadded coconut (from Whole Foods. Not the light.)
1 tsp garlic powder
1 tsp onion dried
1 tsp salt and a dash of pepper
4 tbsp coconut oil
1. Wash and cut chicken into bite-sized pieces and set aside.
2. Mix in a large bag all of the ingredients except for the chicken and egg and set aside.
3. Now beat the egg and mix it with the chicken.
4. Add the chicken (and egg) to the plastic bag and shake until the chicken is completely covered. Make sure to hold on to the top so it doesn’t open up.
5. In a large sauce pan, heat on medium high heat. Add 2 tbsp coconut oil and add chicken in.
6. Continuously stir until the chicken starts to brown. As it cooks, the coconut oil will be soaked up by the chicken so add another 2 tbsp when the pan starts to get dry. Add more if needed, but the tricky part here is you don’t want so much oil the nuggets get soggy, and not too little where they can’t fry up nicely so just keep an eye on it.
7. Allow to cool, serve, and enjoy while watching the 60 minutes CrossFit video!
Recipe from Stir It Up
Recipe time again! Abe N. recently posted this recipe on the MBS Nutrition Facebook page. I didn’t give it much thought because, most of the time, I’m much too much of a fat kid to be really interested in Paleo recipes. Then Erika W. mentioned how awesome it was and I thought perhaps I should investigate further. Oh…My…GAWD! This is the most satisfying paleo recipe that has ever passed my lips. Several people have reposted it and tried it since and everyone is in agreement.
A couple of tips:
Erika W. suggests using a little extra grass fed butter.
Shirley M. suggests broiling the bacon in the casserole dish you’re planning on baking it in. Place a cookie rack in the baking dish and the bacon on top of the cookie rack. This will allow all the fat to drain into the baking dish. When the bacon is done, pour all of the grease out, save a light coating on the baking dish. Then transfer the potato and chicken mixture into the dish. Also, use smoked paprika for a little extra oomph.
Make this tonight for dinner.
From Paleo Leap.
2 lb. boneless skinless chicken breasts, cut into cubes;
5 sweet potatoes, cut into 1/2-inch cubes;
1 tbsp. paprika;
2 tbsp. garlic powder;
6 tbsp. hot sauce;
½ cup olive oil or melted ghee;
1 cup bacon, cooked and cut into pieces;
1 cup green onions, sliced;
Sea salt and freshly ground black pepper to taste.
Preheat your oven to 400 F.
In a large bowl, combine together the olive oil, paprika, garlic powder, hot sauce, and season with salt and pepper to taste.
Add the sweet potatoes and chicken, and stir to coat.
Empty the bowl into a casserole dish.
Bake in the pre-heated oven for 40 to 45 minutes, stirring every 10-15 minutes.
Add the green onions and bacon to the dish and place back in the oven for another 5 minutes to let all the flavors combine.
It’s been a little while since I’ve posted a recipe. That seems weird because I’m always thinking about food. Always. Here’s a great one from Paleo Newbie. The Avocado Cilantro Lime sauce really makes this recipe. Send me your favorite recipe along with a picture of all it’s deliciousness… paleo or not and I’ll make sure to share it with our MBS family.
Hey, don’t forget… you can still bring in non perishable food for our Food Drive until this Friday. Box is up on the front desk.
Courtesy of Paleo Newbie.
Taco Meat & Seasoning
1 tbs chili powder
1 tsp salt
1 tsp ground black pepper
1 tsp oregano
1 tsp thyme
1 1/2 tsp cumin
1/2 tsp paprika
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp red pepper flakes
1 1/4 to 1 1/2 lbs of ground beef or turkey
1 small yellow onion, sliced
(1) 4 oz can of mild green chilies, diced (or fresh green chilies of your choice)
2 tbs tomato paste
Avocado Cilantro Lime Sauce
1 avocado, pitted
1/4 cup fresh lime juice
1/4 cup chopped cilantro leaves
1/2 jalepeno, seeded
2 tbs olive oil
1 tsp chipotle seasoning
1/2 tsp garlic
1/2 tsp cumin
Salt to taste
1/4 cup water to thin the sauce as needed
2 to 3 heads of chopped romaine
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 bunch of green onions, chopped
1 cup grape tomatoes, sliced
2 avocados, pitted and diced
Pre-made fresh salsa, add as desired
4 meal-sized taco salads
Mix together the first 10 dry taco seasoning ingredients in a small bowl
In a medium-sized skillet over medium heat, sauté the onion with a tablespoon or two of coconut oil for about 3 minutes
Add the ground meat along with 3 tbs of the taco seasoning mix to the skillet. Brown for about 5 minutes or until meat is cooked through
Drain the green chilies can, and add the chillies to skillet along with the tomato paste and about 2 tbs of coconut oil. Allow to simmer about 3 minutes and then set skillet aside
Next make the avocado cilantro lime sauce. Simply put all ingredients into a bullet mixer or blender, and blend until smooth. Add some water to thin if needed, and place in refrigerator
Chop the romaine lettuce, bell peppers, grape tomatoes, avocados, and then toss. Divide the salad among 4 salad bowls or plates
Spoon the meat mixture over each salad, add some fresh salsa if desired, and finally a generous amount of the avocado cilantro lime sauce topping
This warm weather has me recalling all my favorite summertime recipes. Here is one of my favorites. It’s simple, refreshing and thanks to the healthy fat from the avocado, very satisfying. You can tweak the quantity of the ingredients to suit your taste.
1 pre-made rotisserie chicken. Strip and dice the meat.
(Save the carcass and make delicious and healthy bone broth.)
2 medium avocados, chopped
1/2 red onion thin sliced
1/2 bunch cilantro, chopped
1/2 teaspoon lemon zest
Juice from 2 lemons
Salt and pepper *I always use kosher salt and fresh ground pepper
In a bowl blend together chicken, avocado, onion and juice from one lemon.
Top salad greens with chicken mixture and garnish with cilantro, lemon zest. Dress with juice from the remaining lemon. Top with salt and pepper.