Question of the day: How many couples workout at MBS?

2012 Tough Mudder

Shirley has set up the team for the 2012 Tough Mudder. Right now registration is $100, but it will go up to $180 if you wait too long. Follow this link to join the MBS Team.

Speed and accuracy.

Doing the Olympic lifts like the clean, snatch, and jerk require speed, accuracy, strength, and skill to perform. Fortunately, with enough time invested, you will be faster, stronger, and more accurate as an athlete because of them. Our strength program is an excellent way to develop your Olympic lifting skills.

Article: The 4 Best, and 3 Worst, Sweeteners to Have in Your Kitchen

Check out how we used the pistachio butter we got at the farmers market a couple weekends ago…

Basil & pistachio butter stuffed chicken

Ingredients

Pesto Butter:
6 oz pistachio butter
1 cup finely chopped basil leaves
4 to 5 cloves garlic
1 teaspoon kosher salt
Pinch coarse ground black pepper
Dash fresh lemon juice

Chicken:
Olive oil
8 thinly sliced chicken breasts
Salt and freshly ground black pepper

Directions

What makes a gym cool isn't the mirrors on the wall, or the equipment on the floor, it is the people that make everything! I found this great clip on youtube of some pretty big fellas lifting big weights. What is great about the video is that you can see that the gym environment is a big player in the success of the lifters. Yelling words of encouragement, pushing each other, and congratulating each other make training so much more fun. The benefits of lifting in this type of environment are not only that you will probably be more succesful in each lift or workout, but you will probably be more consistent in your training and see more results.

Check out this vid from last Monday's thruster workout…it is a little long and is mostly of the lunch and evening classes (sorry morning guys), but you can see some similarities between the two gyms - encouraging each other, congratulating on lifts, and great video commentating.

Body Fat Testing Tomorrow

Get your bodyfat tested for $49 tomorrow night from 4:00-7:00 PM at the gym. Hydrostatic testing is one of the most reliable forms of body fat testing, which can be used to find your lean body mass and help tune in your diet.

Testing will be done by www.bodyfattest.com. We have a sign up sheet in the front office. Please pay with check to reserve your spot.

Get some!!

Two sic handstands from Matt R. in Jamaica and Tracy in Moab.

Body Fat Testing next Tuesday

Get your bodyfat tested for $49 next Tuesday from 4:00-7:00 PM at the gym. Hydrostatic testing is one of the most reliable forms of body fat testing, which can be used to find your lean body mass and help tune in your diet.

Testing will be done by www.bodyfattest.com. We have a sign up sheet in the front office. Please pay with check to reserve your spot.

Leah shares her slammin' salmon cakes.

This recipe is awesome because it’s fun, different, and pretty easy. Plus it calls for paleo mayo which I am finding is really nice to have in the fridge for tuna or adding a little sauciness to the basic meat and veggies.

There are two points of contention in this recipe.

 1. The use of vinegar. I’ve read there are actually benefits to insulin response because of its acidic nature. Here’s another one. But there are also naysayers in the Paleo community. I’ve heard that because it’s fermented it’s not acceptable. I think the more critical issue is the acidity level. Loren Cordain recommends eating lots of alkaline based foods and staying balanced to keep your kidneys happy. After reading all this, did I take the vinegar out? No. But I munched on a bunch of cabbage prior to eating dinner and I am okay with that.

2. Raw eggs.  In short, healthy chickens equal healthy eggs. Good eggs are less likely to be diseased.  If you are fearful of salmonella, then don’t do the mayo.  I guess I like living on the Paleo Edge.

This recipe came directly from my favorite cookbook Everyday Paleo. I’ve used this blog/book for nearly every recipe in the last few weeks. I just like that the meals are all done in about 20 minutes, and that’s about the extent of kitchen attention abilities. I figure feeding Matt is about as equal to feeding a family of 5 so that works out well.

Salmon Cakes with Ginger Mayo
3 cans of wild caught Alaskan Salmon
3 eggs
4 diced green onions
1 tbsp dried dill
1/2 tsp ground ginger
a few shakes of red pepper flakes
about 1 tsp fresh ground pepper
a pinch of sea salt
about ¼ cup coconut oil
3 tbsps of fresh squeezed lemon juice
Shredded green and purple cabbage

Drain the water from the canned salmon and dump into a large mixing bowl.  Add the eggs, green onions, dill, ginger, red pepper flakes, black pepper, and salt and mix well.  In a large skillet heat the coconut oil over medium to medium high heat – make sure there is more than enough to cover the bottom of the pan.  You’ll know the oil is hot enough when it crackles after flicking some water into the pan – but do not get the oil so hot that is smokes.  Form the salmon mixture one at a time into patties or “cakes” and place gently into the oil.  Fry for 3 minutes on each side.  IMPORTANT – do not mess with the patties once they are in the pan.  Let them go for the full 3 minutes before you touch them or flip them or they will stick or fall apart.  Serve the patties over a bed of the shredded green and purple cabbage with a lemon wedge and the ginger mayo.

Paleo Mayo:
2 eggs
2 tbsps apple cider vinegar
1 tsp yellow mustard
1 tsp sea salt
1/4 tsp white pepper
1/4 tsp cayenne pepper
1 tsp ground ginger
2 cups extra virgin olive oil

In a blender or food processor place all ingredients except for the oil.  Cover and blend on low while you count to 5.  Continue to blend while you slowly add olive oil.  Once all the oil is in continue to blend while you again count to 5.  Booya, mayo!

Staying tight through abs, glutes, and legs creates a more stable handstand.

Develop your gymnastic skills with the GWOD (www.gymnasticswod.com), or look to www.crossfit.com for a library of instructional gymnastics videos to help you out. Of course, it will take some extra attention before or after your workout, but handstands are fun and addicting.

Body Fat Testing next Tuesday

Get your bodyfat tested for $49 next Tuesday from 4:00-7:00 PM at the gym. Hydrostatic testing is one of the most reliable forms of body fat testing, which can be used to find your lean body mass and help tune in your diet.

Testing will be done by www.bodyfattest.com. We have a sign up sheet in the front office. Please pay with check to reserve your spot.

Katrina getting STRONG!

MBS Hybrid Strength Program, AKA “Swoll Patrol”

Rich has been having a great time with the Hybrid Strength Program (HSP) the past couple of months. In case you've been living under a rock, or haven't had a chance to check it out, here's a quick rundown of the HSP :
 

- Classes are held Tuesday and Thursday at 12:00, 5:00, and 6:00 PM and Saturday at 11:00 AM.
 

- Primary lifts consist of Deadlift, Back Squat, and Bench Press and are done on a 4-week linear progression program borrowed from Wendler's 5/3/1 manual. This means you will be getting stronger every week!
 

- The olympic lifts are done in smaller rep schemes (3's, 2's, and 1's) and have more sets across (5-8 sets).
 

- Assistance lifts include Olympic lifting assistance exercises (snatch balance, OHS, push presses, etc.), along with strongman and gymnastic exercises (tire flips, hammer swings, rope climbs, kettlebell sets, etc.)
 

- Everyone, including athletes right out of On-Ramp can do the HSP!

Check out Cheryl getting her first pullups in the strength class!