Archives for June 2010

Squats and Broad Jumps


Overhead Squats


Correspondence With the Community

I have lately had some correspondence with other affiliates in the community about Nutrition.  One wanted to know what I do, the others were people I contacted about how they manage good nutrition with a family, running a business, and all the rest of the things that suck our time away each day.

I want to share these thoughts with everyone, as there may be something here that might help each of you…

Lisa, Here
are a few questions to get things started, but definitely don't limit
yourself if you've got something earth-shattering that doesn't "answer"
anything below.  Also, don't feel obligated to answer EVERY question;
appreciate anything up for sharing :)  -Heather Keenan, CrossFit New England

1. Do
you follow Paleo and/or The Zone?  If so, how strict are you/what
modifications do you make?  If not, what's your approach to nutrition?

I follow
CrossFit dietary prescription (Meats and Vegetables,Nuts and Seeds,Some Fruit,Little Starch,No refined Sugar) and then I Zone for about
a week every 4-6 months or so, in order to dial in my "eyeball".  I
always try to eat protein, carb and fat together, whether I weigh and measure
or not.  If I can only eat one, I try to make it fat (nuts).  I have been Zoning more consistently this month, during the
weekdays, as my eating habits have been so poor over the course of the
past year or 18 months and I have put on about 10-12 extra pounds.  I do
not say I eat Paleo as I do have dairy products and occasional small
amounts of bread.  I also feel that by saying Paleo, a host of extreme
opinions go along with that which I do not follow and could never keep
up with.  During the weekends, I still follow the CF prescription, but
do not weigh and measure, as I am traveling nearly every weekend.  I let
it loose a bit on the weekends, with the other trainers, friends,
family, etc.

When I visit other people, I do not force my food choices on the
host, but eat whatever is served.  If it's too much carbs, I can go home and
eat protein and fat later.

2. How do you stick to your nutrition when away
from home for the day, traveling, and/or dining/eating out?

3. When preparing food
at home, what tricks do you have to making "your"
food taste good (spices, condiments, subbing in eggs for something
non-Paleo, ways you balance out blocks in recipes)?

Answer for both 2 and 3 is

As I mentioned above, I let
weekends and travel go, as far as the Zone.  Many people can be that
disciplined, I just don't want to go that far.  There is enough other
stuff for me to keep track of, that is just not making it on my list.  I
still eat as clean as I can with a few cheats, especially one night a
weekend.  I try to buy snacks that allow me to maintain decent quality
and some semblance of quantity, during the certs.  Examples are the foil
packets of tuna, salmon, or chicken, bags of nuts, avocados, apples,
nut butters.  I have discovered the Justin's nut butter packets can be
shipped via mail, so I order those online now.  When I am in places that
have good quality jerkey, I buy it.  Rainier CrossFit has a meat market
that cures and dries their own jerkey and it's delicious!

I tend to eat from grocery
stores more than restaurants for lunch when traveling, but if we find an
easy restaurant like Chipotle, I am happy to eat at a place like that. 
I will order a fajita salad with guacamole there.

honestly, I will make ANY place work.  You can.  If I am with people who
want to eat at a certain place, or there isn't much available, such as
on military bases, you can eat balanced ANYWHERE.  I have yet to be
someplace that does not have some source of food from each of the
macronutrients.  It may not be the highest quality out there, but who
cares.  It's not going to kill me to eat poorly sometimes, and I can
still keep my internal teeter totter balanced.  Food for fuel is how I
eat nearly all the time.

I refuse to impose my eating on
other people when I visit
them, such as my family and friends who don't CrossFit, etc.  They know I
need to have protein, carb, and fat, and most are really good about
having that available.  If it's a carb heavy meal, I eat as sparingly as
is polite, and then will later grab more protein and fat to balance my
teeter totter, later.

I do not do a lot of cooking preparation.  I grill or broil or bake
nearly everything and usually use the absolute best seasoning on the
planet.  Spike.  I put it and basil flavored olive on on nearly
everything.  I eat a lot of eggs and sausage or bacon at breakfast,
because those are foods that are pre-measured in how they come to me and
use sea salt on the eggs. If I have it available, I will throw olive
tapenade into my scrambled eggs.  Almost always, I throw spinach into
the Spike seasoned eggs.   For dinner I make a ton of salads so my meat
and veggies are often all mixed together.  I add apples, goat or blue
cheeses, nuts, avos, and keep a variety of clean salad dressings,
flavored olive oils, mustards and hundreds of different spices to throw
in, and always have lemons and limes on hand to add flavor too.  For
lunch, I cook a huge bag of chicken up with various spices or marinades
made from olive oils and vinegars and have it either in the fridge or
freezer, or I eat from foil packets of fish or cans of chicken, often
with lemon and herbs in them.  Sometimes when I bake chicken breasts, I will
put a nut crust on them.  I mix finely chopped cashews and
pistachios with some olive oil or melted butter and sea salt or Spike
and bake it with that sprinkled on top.  It is a great variation on just
  Cottage cheese and
unsweetened applesauce or apples with almond butter are a very common
snack/lunch for me.  Nuts are always available.  I keep a small bag in
my car, my luggage, at the gym, etc.  At the gym I have a bag of 1 oz.
pieces of cheese and a log of salami in a small fridge, for times I
can't get out to grab something at the grocery store.

eat incredibly simply – my meat choice, my veggies/fruit choice, and my
fat choice.  Rarely do I really prepare mixed up food that requires a
lot of thought.  If I prepare recipes, I use the Zone Meals in Seconds
cookbook or look for recipes on Epicurious that give me ideas of what to
do with an unfamiliar vegetable or other food.  If the recipe calls for
things I don't want to add to it, I shift the recipe toward the cleaner
quality version I feel is better.  Example:  if it asks for a pasta as a
base, I will either use spaghetti squash or a very small amount of
polenta or wild grain rice.  If I use high glycemic index food choices, I
ALWAYS measure those, even if I'm not Zoning at that time.

also buy a lot of the pre-cooked chickens they have hot at the grocery
store.  They are my SAVING GRACE, coming home from the gym at 8:00 at
night!  Nuke up some broccoli and asparagus with some butter and sea
salt, 1/2 an avocado, and I'm good to go.  That is super common.

restaurants, I try to stick with meals that are easy to know that the
quantity can be eyeballed and the quality is good.  Steak or chicken or
fish, sub any potatoes for the vegetables they have available or a
salad, or both.  Sometimes I will order the seafood appetizers as my
meal, because the quantity is perfect for me and I won't be tempted to
overeat.  Not the fried stuff.  Like scallops wrapped in bacon with a
salad, or ceviche with a salad, etc.  Almost always, the entree salads
are just the right amount of protein and carbs and I then ask for olive
oil and balsamic as my dressing.

The one place I don't measure is my coffee.  I put heavy whipping
cream in it as often as I can and 1/2 and 1/2 will do when I can't get
heavy cream.  I keep it clean enough, that I'm willing to allow myself
that extra luxury, and I don't go crazy on it in quantity anyway.

I get a sweet tooth craving, I always have berries in the fridge that I
will pour a bit of heavy whipping cream over, and I will also eat 85%
dark chocolate, using it as my scoop for almond butter.  I am not
opposed to a small glass of wine with my dinner, ever, especially if my
carb source is spinach or broccoli.

4. Do you cook in bulk for the week or go
day-to-day?  How do you make that work?
Usually I go day-to-day.  I will sometimes take a big day and do a big
prep, but I am usually leaving on Friday morning and returning Monday
afternoon from certs every weekend.  I then hit the ground running at
the gym through the whole week.  It's difficult for me to find time to
do bulk prep, but when I do, it makes life a lot easier for the rest of
that week.  Day-to-day is how it has to be usually, and it's fine.  It's
not hard to swing by the store 2x a week and grab up a bunch of steak
and chicken and salmon and veggies and throw a simple meal together when
I get home.

5. If you're on The Zone, how do you simplify
the weighing/measuring process on a daily basis?

A scale sits right next to the
stove.  I put my plate on top of it, zero it out, and throw my protein
source on it if it needs to be measured.  Eggs don't need to be.  For
veggies and fruits, if they need to be measured, I throw them into a
large measuring cup that is in a cupboard right by the sink and stove,
easy to pull out. 

I eat by myself, I eat out of the measuring cup.  😉

6. Gimme' your favorites: fall-back Zone combo's,
quick breakfasts, stuff your kids will actually eat, meals you
use when
hosting non-Paleo/Zoners, etc.

A quick breakfast is a pre-cooked
sausage (such as from Trader Joes or the Aidells brand from Safeway)
heated up in the microwave, an apple or a measuring cup full of berries,
coffee with cream.   Or, a cup of cottage cheese with applesauce
stirred in and coffee with cream.

fall back Zone combo is a grocery store hot chicken, nuked veggies, and
an avo or nuts. 

When we have people over for dinner
I often make steaks on the grill and I grill a big basket of mixed
veggies marinated in salt, pepper, garlic, olive oil, and balsamic
vinegar.  Sometimes I add a big salad with grapefruit, macadamia nuts,
mint leaves mixed with the spinach and romaine, avos, and a poppyseed
dressing, and wine.  For dessert, a mix of berries and plain heavy cream or a heavy cream
based slightly sweetened sauce poured over or homemade vanilla icecream
with a little sugar, and fresh grated lemon peel added.  Or, I will bake
salmon with slices of lemon and fresh basil and olive oil on top.  The
salads might change slightly, from grapefruit to red pears or apples or
apricots, etc, but it's almost always the same and everyone ALWAYS loves
it. (grilled steak salad with apricots and cashews and a ginger and
olive oil based dressing is really good!) It's healthy for everyone and
people always appreciate it!


Many of our clients have children and a really busy life and we have talked about how do
other CF families manage that, attending CrossFit, good nutrition,
prep/management, and all the other things that go on in your lives?  You
2 families were the first to come to mind because you have such a great
handle on that, with your own kids and home management.

Would you share your thoughts and experience and any advice and tips
you might have?


-find out what they like (that’s good),
and ALWAYS have it prepped and ready to go

-have snacks ready and waiting for when
they get home from school/camp (seconds of waiting are CRUCIAL!)

-just don’t have stuff in the house that
will create on-going fights/bribes

going out/walking to ice cream vs. keeping it in the fridge

-make rules: drink 16 ounces of water before

daily progress charts: come up with a daily requirement (ie.
veggies) and let them decide when to eat it, just has to happen before
they go to bed

-create good habits at home, “cheats” when
away from home (school, play dates, eating out at restaurants)

-kids should know:

paleo is

importance of eating proteins WITH carbs

the devil

it means to spike insulin and how to not let that happen

macronutrients are and where major foods fall in that

“our” food pyramid looks like; be ready for questions on “why their
teachers are lying to them” 🙁

-food is fuel

the bottom line: if it’s not good enough for YOU to eat,
you shouldn’t be feeding it to your kids


-find a day and prep in bulk

-round up a bunch of different sized
tupperware/shaker containers with leak-proof lids

-make chilis, soups, etc. and freeze them
for the future

-DO NOT EVER walk out of the house withOUT
a bag of food in your hand

-ALWAYS have an emergency snack in a
purse, gym bag, glove compartment, etc.

-keep a fridge at work and/or get a good
cooler/insulated bag to keep in the car

-freeze water bottles and pack them into a
cooler, freeze foods (smoothies, sliced grilled chicken); doubles as
ice packs and stays cool until you’re ready to eat it (easier to warm
something up than keep it cold)

-pre-cook scrambled eggs and just warm up
in the morning; total loss of taste and some nutritional value, but
better than nothing

-rule: plan for one big salad a day


-get a good scale with ounces, measuring
cups/bowls (different sizes)

STUFF TASTE GOOD (spices, condiments, subs for non-paleo ingredients)

-learn how to use spices and mustards
(they’re freebies!)

-make your own salad dressing (sneak in
fish oil, 

-rob orlando uses red pepper flakes on
everything.  and, he’s a bad-ass.  so, you should, too.

-get a grill basket. EVERYthing tastes
better when grilled 🙂



-grocery store: deli meat, buy containers
and make salads in hotel rooms, microwave scrambled eggs, 

-dunkin’ donuts egg patties

-ask how much meats weigh/order steaks
(usually say on the menu how much you get)

-don’t try to fool anyone in thinking that
beef jerky IS paleo
-be careful dried fruits/trail mix

-pack canvas food bag AND plastic baggies
to portion out 

-bring collapsible measuring cups

Heather Keenan


I get it -eating clean seems like a huge undertaking. It doesn't have to
be. You can be smart, and make small steps in the direction of a
balanced meal plan and lifestyle for your whole family. In my family, we
keep it pretty simple. Our foods are clean (aka perishable) and my
husband and I usually weigh and measure our food. In the beginning, we
weighed and measured
EVERYTHING. It's an important part of
helping your body realize the amount of food you need to survive AND
thrive. We can get by, better, on less than we're used to eating. In my
experience, personally and with clients, it's the kids that are the
linchpin of the family!!

I'm not sure how old your children are, but navigating the jungle of
healthy nutrition can seem daunting. Quite honestly, with three kids
under 5 years, a CrossFit affiliate, and working for CFHQ I've found
that I need to make it simple and realistic for all of us. You can eat
well, on a decent budget without a lot of micro-managing. I have a son
and two daughters, and I want to impart as much of a healthy mentality
about nutrition as I do on what they should/shouldn't eat. My parents
never 'dieted' when I was growing up, and I never stressed about it
either. We keep it simple and non-intimidating, for us and them.
CrossFit Kids doesn't teach the air squat the way adults are taught; you
have to approach nutrition in the same way!

My 5 and 4 year old know what foods are proteins, carbs, and fats,
and that we eat a little of everything at every meal. We'll play a game
"who knows what kind of food avocado is?" Then we tell them
each is important, and keep it simple.Protein makes your muscles grow
and stay strong, while carbs give you the energy to ride your bike,
wrestle, and CrossFit Kids. Fat makes everything inside your body work
better. I NEVER sneak food in. If I'm sneaking it in, how will they know
it's important when they're making their own choices? They won't. I
will let them have a gluten free cereal for breakfast sometimes, with 2%
milk, and I add in a little vanilla protein powder. They have to drink
the milk. They see us prepare everything, and they're well aware that
there are veggies, meats, fish, seasonings, etc. in our meals. They
don't always like it, but it is what is is. We're old school, and you
eat what your fed. If you don't, then you wait till the next meal. This
includes the baby. We're shaping her taste-buds and expectations! I
don't bargain with their well-being, and that absolutely includes what
they eat. Snacks include lots of hormone free string cheese, milk,
fruits and nuts. I keep mozzarella cheese and fresh fruits in the
crisper drawers. I've taught them how to wash their fruits (in the
powder room sink because they can reach it!) and they're able to help
themselves. They know they need to eat protein first. Fruits are the
primary source of sweetness in all of our lives. By throwing a few
choices in the drawer, they feel empowered to make their own decisions,
while staying within my boundaries.

I cook a few things ahead, and they all freeze –

Tomato sauce
– it goes just as well over proteins as it did over pasta. And it's
guaranteed sugar free if I'm prepping it.

Steel cut oatmeal – in a
twist lock Tupperware it defrosts in 5 minutes in the microwave to
defrost while eggs are in the pan. I make one big batch one morning and
freeze more for the rest of the week. Adding the appropriate amount of
protein powder to oatmeal and sliced almonds can make it a one-stop

Homemade turkey or chicken soup – for a "I didn't take something out of
dinner" pinch. My kids love it. I scoop the contents out of the broth
and dice up for the baby.

A few things – we're not strict Paleo.
We limit grains, and do eat dairy. Food is often a part of friendly
culture, and doing business for my husband and I. You
can eat a
well, and not be the friends no one wants to invite because your
nutrition is perceived as crazy! We don't weigh and measure for the
kids. My children (5.5, 4, 1) are at a thriving body-weight and I won't
weigh or measure for them – if it's clean, they may have more. I don't
buy foods in boxes – the fridge is normally overfull and the cabinets
are nearly empty. I always try to buy organic  – definitely the Dirty
Dozen list at a minimum. I do buy lots of organic frozen veggies vs.
fresh. Warming them with olive oil, balsamic, and garlic in a grill pan
after your meat comes out makes them taste fresh again – plus it's a one
pan meal! Kids drink water or plain milk. Juice is a very special
treat. We bought a 1/4 grass-fed cow which is in a small deep freezer in
the garage. It's saved us HUNDREDS of dollars in quality meat. I
otherwise couldn't afford grass-fed beef regularly. If we're going to
eat something sweet, we make it ourselves. It's guaranteed real
ingredients that way, I control the portions, and it's a teaching
opportunity for us and the kids. (They can SEE how much sugar goes into
cookies, and why they can only eat one or two!) Scrutinize the hell out
of labels, and know what your ingredients are. Don't let natural markets
fool you – you still need to know your ingredients. Use olive oil
If/when you bake use it then too, or the the old suggestion of subbing
apple sauce. The butter will add the necessary fat you need. Stay away
from sugar substitutes, even the new 'natural' versions. If we drink
alcohol, we always balance it out with protein (wine & cheese). My
kids all take pharm-grade, high dose fish oil. We like the Zone brand
because their liquid tastes the best! Keep it in the freezer for the
best flavor!

Good luck, and don't hesitate to reach out if you have more specific
questions about the family/CrossFit lifestyle balance. Lisa is an
amazing resource – you're lucky to have her!


Madeline Letchford

Jerk It!

Homemade Beef Jerky Recipe

2 lbs of Sirloin
sliced wide and flat (across the grain)

Marinate for 3-4 days in:
Fresh squeezed lime juice (enough to cover)
Trader Joe's Charbroil Seasoning -or your favorite seasoning (2 Tbsp)
Fresh Rosemary (to Sprinkle on Top)

Cook in a low temp oven at 225
degrees for 4-6 hours
Remove from
oven when it still appears chewy and let dry
Slice into pieces and freeze the

This stuff is really addictive.


Alternative spice combination:

  • 2 Tbl kosher salt
  • 1 1/2 tsp garlic powder
  • 1 tsp black pepper
  • 1 Tbl red pepper flakes
  • 1 tsp ground allspice
  • 1 tsp ground coriander

Alternative liquid base:

  • 1/2 cup apple juice
  • 1 tsp. lime juice

CrossFit Young Athletes

IMG_5760IMG_5752IMG_5749Welcome to CrossFit Young Athletes, Liz and Levi!


NEW CrossFit Young Athletes Class

We have added a CrossFit Young Athletes Class for ages 12-16 on Monday and Wednesday at 4:45pm. We will continue the CrossFit Kids Class for ages 5-11 on Tues and Thursday at 4:45pm. We will have one class on Saturday mornings at 9am for both age groups.



Box Jumps   

IMG_5475_2 Burpees    


CrossFit Bowling  

Free Saturday Kids Class

Skill Review - 

  • Shoulder Press
  • Squat Thrusts

WOD - 

As Many Rounds as Possible in 5-7 min of:

  • 5 Shoulder Press
  • 5 Squat Thrusts

Great Job on this workout Wyatt, Ella, Eric, Hayden and Brad!! Great Focus today!!


KB Fran!!


Med Ball Deadlift

IMG_4511 Welcome to CrossFit Kids Flagstaff, Justin!

Power of the Hips – Thrusters