A new book coming from Dr. Cordain…

Hey kids,

Available just in time for Christmas, December 16th, 2010, “The Paleo Diet Cook Book”.  Here are the chapters, take note of the last chapter…

• Introduction
• CHAPTER 1: The Paleo Diet Basics
• CHAPTER 2: Paleo Kitchen Basics
• CHAPTER 3: Paleo Breakfasts Dishes
• CHAPTER 4: Paleo Snacks and Appetizers
• CHAPTER 5: Paleo Poultry
• CHAPTER 6: Paleo Beef, Pork, and Lamb
• CHAPTER 7: Grass- Fed Meat, Game Meat and Jerky
• CHAPTER 8: Paleo Fish and Seafood
• CHAPTER 9: Paleo Salads
• CHAPTER 10: Paleo Vegetable Dishes
• CHAPTER 11: Condiments, Salad Dressings, Sauces and Fruit Purees
• CHAPTER 12: Paleo Beverages and Desserts
• CHAPTER 13: The Paleo Diet Two Week Meal Plan
• CHAPTER 14: Treats and Meals for Crossfitters and Athletes

I know what I’m asking Santa for…..

More mobility

Kelly Starrett, owner of San Francisco CrossFit, a physical therapist or as he is called by Freddy from Crossfit Oneworld, a mobility therapist. Once Kelly gets his hands on you, he can fix your aches and pains up, no problem. Kelly believes that increasing your mobility isn’t something you have to see a specialist to do. You need to take responsibility for fixing yourself and maintaining yourself. Kelly has started a new project, Mobility Wod. What is Mobility Wod?

“Every human being should be able to perform basic maintenance on themselves. You know how to eat, how to train, and what to do if you have a cut. You should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to ten minutes to complete. Do it everyday. Remember the area that feel like a Shaman’s Blow.”

He posts a different mobility drill everyday, they take 4-5 minutes and can be done before your daily WOD.  Guys and gals, check it out and get more mobile!

http://mobilitywod.blogspot.com/2010_08_22_archive.html

Back trouble?

Here is a great article about sciatica issues…funny but stretching is very crucial!

http://articles.elitefts.com/articles/training-articles/coping-with-sciatica/

Brian

More wisdom from ‘Starting Strength’!! (pick up a barbell)

I guess I harp about getting strong and what it does for you, well here I go again.  Attached is an article from a favourite site of mine…startingstrength.com.  Please read and apply liberally!

Bri

http://startingstrength.com/articles/truth_steel.pdf

Words of wisdom from OPT, and a recipe too!

Hey everyone, some great words of wisdom from James OPT Fitzgerald, a great athlete and past crossfit games competitor!  The recipe is also from his site, it is what they serve at up at their daughters birthday…try them out!

Playing Hard Advice Ages 10-15 years of age – play hard until you have to be pulled in for supper. Ages 15-20 years of age – find friends you can play AND laugh hard with and be loyal to them. Ages 20-25 years of age – play so hard that you can discover who you REALLY are. Ages 25-30 years of age – find new friends you can play AND laugh hard with and be loyal to them. Ages 30-35 years of age – play hard until you have to be pulled in for supper. So far in this journey I seem to see repetition – which allows learning. A transformation from a “me to you to me ” perspective; a snake eating its tail of sorts. I wonder if it will happen again? Does it happen to others? What happens if one does not realize it past the first playing hard? When did you stop playing? To “play” is to not think, just do. Why? Because you can. Play is enjoyable. Play is powerful. Take a period of time in your week/month…where you felt as if you enjoyed the moment so much that time passed so perfectly; what were you doing? Repeat what it took to get there. Was it a proposed meeting, a planned event, a chance happening you can repeat? Set yourself up again and again; place all your energies into these opportunities – a chance to play of sorts. The more we can fill our lives with play opportunities at school, work, home, etc…the more we can realize what an enjoyable journey this is. James http://www.optimumtraining.ca/ http://optimumperformancetraining.blogspot.com/

Now for the recipe….

Gluten Free Chocolate Cupcakes with Vegan “Buttercream” Chocolate Frosting

• ¼ cup coconut flour
• ¼ cup cocoa powder
• ¼ teaspoon celtic sea salt
• ½ teaspoon baking soda
• 3 eggs
• ¼ cup grapeseed oil
• ½ cup agave nectar

1. In a medium bowl, combine coconut flour, cocoa powder, salt and baking soda
2. In a large bowl, blend together eggs, oil and agave
3. Blend dry ingredients into wet thoroughly
4. Line a cupcake tin with paper liners and scoop a scant ¼ cup into each
5. Bake at 375° for 20-22 minutes
6. Cool and cover with vegan “buttercream” chocolate frosting
7. Serve

• 1 cup dark chocolate chips 73% cacao
• ½ cup grapeseed oil
• 2 tablespoons agave nectar
• 1 tablespoon vanilla extract
• pinch celtic sea salt

1. In a small saucepan over very low heat, melt chocolate and grapeseed oil
2. Stir in agave, vanilla and salt
3. Place frosting in freezer for 15 minutes to chill and thicken
4. Remove from freezer and whip frosting with a hand blender until it is thick and fluffy
5. Frost over cake
   Enjoy!  See you in the gym!
   Bri

Playing nicely with others!

Just wanted to share this photo from Crossfit  Leatherneck, Afghanistan….hmmm, must have a neighbour like we do!

great link!

Gotta thank Steve C. for this one!  It’s a great site for family friendly paleo recipes!  The lady is a Mom, and a crossfitter!  Check it out!

http://everydaypaleo.com/

Bri

attitude!

Here is a great article about attitude!

http://articles.elitefts.com/articles/training-articles/why-your-attitude-will-make-you-weak/

We can train your bodies but you bring your attitude with you!

Bri

recipe of the day!

CHICKEN IN A POT…..Paleo friendly, and easy too!

http://stephenson.typepad.com/train_with_nellie/2010/04/chicken-in-a-pot-another-easy-meal.html

Get Strong!

Read this article, knowledge is power, and so is a big friggin deadlift!

http://articles.elitefts.com/articles/training-articles/efs-classic-the-eight-keys-a-complete-guide-to-maximal-strength-development/

Bri

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