Archives for October 2010

Dylan’s Fall Sports 2010

Dylan is one of our CrossFit Young Athletes. He has had a very busy fall competing in both Cross Country and Soccer. Dylan had a great cross country season and he qualified for the Arizona State Cross Country meet.

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Dylan's soccer team had a tournament a couple weekends ago and Dylan scored 2 goals and assisted a 3rd goal during one of their games. Way to go Dylan!! Keep up the great work.

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Paleo Granola

from Katie Brown-



  • 5 cups nuts and seeds  
    • Examples: slivered almonds, pumpkin seeds, flax seeds, pecans, sunflower seeds
    • Use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats
  • 1/3 cup honey
    • (or maple syrup or any other Paleo-approved sweetener)
  • 1/3 cup Paleo-friendly oil
    • (ex. coconut oil)
  • 2 T. vanilla
  • 1 T. cinnamon
  • 1 t. nutmeg
  • OTHER: (2 cups total)
    • 1 cup shredded unsweetened coconut
    • 1 can tart, pitted cherries, with water pressed out
    • 1 cup diced apples
    • 1 cup raisins
    • 1 cup dried date pieces



  • Preheat oven to 300 degrees.
  • Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool.
  • Grease 2 baking sheets.
  • Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered.
  • Bake for 30 minutes.
  • Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!



·       Mix with almond butter, press into a brownie pan, and chill in the freezer to make granola bars.

Halloween WOD

CrossFit Kids Halloween WOD 2010

Warmup – 7min through Obstacle Course

Skill Focus – Squats

Skill Focus Bonus – 2 Handstands each

WOD – Musical Pumpkins

Game/Activity – Pumpkin Painting


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Running, Jumping, and Skipping

Kids board


Kids skipKids jump


Sarah Bremer decided to join Brad in a few tuck jumps on her way into the gym for her work out.

Kids white board drawing 

Happy Birthday Liz and Levi!




Bacon Is GOOD For Me!!

The original:

The remix:

“This Is What Sugar Addiction Looks Like”

post from Eileen

I walked into CrossFit Flagstaff and quickly pulled Lisa Ray into the bathroom. 

Lisa, I said excitedly, pulling up my shirt.  Look! I have never, ever been leaner.  Ever.  “it” is working!

Lisa looked at me with a huge smile.  She has seen me from the first day I walked into CrossFit in Sept, 2008 as a complete vegetarian sugar addict who never lifted a barbell over her head, to now, the paleo-coug (I’m old) who, after struggling through every baby step of changing my really bad nutrition, finally had a healthy, clean, non-sugared way of eating that was leaning me out and allowing me to get stronger.  WOW!  Be proud! She encouraged.  You deserve it!

I was going to visit my family.  Lisa also knew all about that. I’d written before about the binge trigger associated with walking into my sister’s front door.

You can do this! She said.

One day I am celebrating incredible success with Lisa.  Success like never before in my life.  My body is leaned out. I am comfortable with how I eat.  I eat meat, vegetables, some nuts and seeds, very little starch, and NO SUGAR. 

Less than two weeks later, I wrote this.  THIS is sugar addiction my friends.  It is real.


Sooo.. it was ugly.  Days were easy.  Each night, after CrossFitting or Working out once with Skibicki (thanks Jamie!), then visiting my dad, I'd have a 10 minute drive home.

 That's when it started. 

An Addiction is not a silly little nasty habit you are too much of a pussy to shake.  Addiction is a force that is bigger than words.  If you aren't the addict type, forget it. You will NEVER understand. I would never try to explain it to you.

If you are the addict type, you know.

 So, it started in the car.  I knew I'd walk into a house filled with sugar.  I hadn't eaten any all day and was fine, thank you. I could avoid the kitchen and go straight to my room.  I should. That would allow me to wake up feeling WONDERFUL.

 That's what I would do.

The minute I entered the house, aka The Devil's Lair, IT took over. Right to the kitchen. There were two of me.  The rational observer, watching and literally saying – e, don't do this.  You don't have to.  Walk away.

 And the Force. That some other thing that said – Look, you're fine. Your sister said you look like you did when you were 16.  You know how to eat clean, you will do it again. You will start again tomorrow.

 The Challenge Mentality.  The psycho diet mentality.  I can do this, snap, tomorrow.

 It's not eating. It's a binge.  It starts with the first bite and you just make your way through.. whatever… until you are sick.  And it's fun. Until you are sick.  It feels good. It tastes heavenly. It's frikkin orgasmic.  It's the ultimate rebellion, against everything, omg I love this.. until you are sick.

 Waking up the next morning sucks beyond words.  You feel like SHIT.  You are saturated with sugar.  You are bloated.  The worst part is mental.  You feel like a failure.  You remember having had the choice to walk away. You remember walking in the door knowing you didn't have to go to the kitchen.  You know a rational part of you talked to you the whole time.

 At this moment, lying in bed with a sugar hangover, the Rational you is in full control and can't quite understand the Devil's Force. 

 Today is Day 1.  Again.  I'm not going to do that tonight.

 In the car, on the way home from Dad, it starts again.



Photo:  facebook loved the outfit, so here it is again!  What you don't see is that I bought these pants because they were LOOSE, I felt like crap, my eyes are puffy cause yes, it's early, but that's sugar my friends.  And I really didn't feel like smiling.

Cash Out: Max Height Box Jumps

IMG_0755 IMG_0660 Steven_boxjump_53 Congratulations to Steven on his 53" Box Jump!!

More Baby Step Changes

Baby Step #2, Pack Your Lunch

from CrossFit Aspire

Your baby step #2 for eating and feeling better is to PACK YOUR LUNCH. Every single day. Just like you did when you were a kid. It wasn’t very hard to do back then, and it’s even easier now. Now that you’ve got a few healthy recipes under your belt, making lunches will be a breeze! Here are a few tips for making sure that brown bagging it is ALWAYS the cheaper, easier, and healthier choice.

Cook For An Army: Double or triple the portions of food you make for dinner, so you always have a reserve for the next day. Lunches are exactly like dinners – they should include a lean meat, a vegetable, and some good fat. So why not just take your dinner to work and call it lunch? It’s a no-brainer and requires minimal extra time, since you’re already cooking.

One man's leftovers are another man's lunch

Buy a slow cooker and Use it Weekly: CrockPot Slow cookers are cheap and require minimal culinary expertise. Let’s make Sunday your slow cooker day. Every Sunday at some point during the day or evening, follow these easy steps and you’ll have no excuse on Monday morning.

1. Buy a big chunk of meat. Brisket and pork roasts are two of our favorites.

2. Spice the meat as necessary (pepper, garlic powder, mustard powder, paprika, chili powder and coriander are all great together)

3. Put the meat in the slow cooker with some liquid (red wine or low sodium broth work well) or if it has a decent amount of fat on it, then omit the liquid. Turn the slow cooker on, and walk away.

4. About 6 hours later, follow your nose to the amazing aroma in your kitchen and your meat will be cooked to perfection.

Keep a Full Pantry/Fridge: Your food choices should happen at the grocery store, not on your lunch break as you drive past countless fast food places and chain restaurants, or while you’re standing in front of a plate of cookies your coworker made. If you make an effort to buy MORE food on your weekly shopping trip, you’ll never be at a loss for a healthy snack or addition to your lunch while you’re at work. Bad food decisions are usually make in moments of desperation and intense hunger. If you always keep good food handy, you’ll never need to make another bad decision.

That’s our fridge!

Multi-Task: It’s as easy as boiling water. Literally. Just take a a few big pots, fill them each 3/4 of the way with water and put something into them. Hardboiled eggs (8 min), sweet potatoes (12-15 minutes), Chicken thighs (10 min), or broccoli (5 minutes, very little water) are great options. Remove from water and season. Some quickies:

1. Slice up your hardboiled eggs and add avocado, chopped onion and Frank’s Red Hot.

2. Sprinkle cinnamon on your sweet potatoes

3. Shred the chicken thighs and put jarred sun-dried tomatoes or pesto and olive oil on them.

Go Semi-Homemade: If your culinary creativity is failing you, or time seems to be moving extra fast on a particular morning, leaving you with few options for an entire meal, then consider bringing something from home and supplementing with something from a local supermarket or deli. For instance, bring a bunch of grilled chicken from home, and add it to a Greek or garden salad from the local deli. Or bring last night’s vegetable leftovers and add some meat from the hot bar at Whole Foods, lunch meats from the deli counter (ask for the brand with the least preservatives), or tuna straight from the can with a little olive oil.

And there you have it. Great suggestions for helping you take Baby Step #2. After reading this post, go back and re-read it, take notes if necessary, and implement what you’ve learned immediately. You’ll feel good that you did, and you’ll officially have no excuse for not being able to pack a lunch for yourself every single day.

What did you think? Was this post helpful? How does your current lunch differ from these options? What is one thing you will do today to help bring you closer to packing a lunch daily? Use your success stories to support the newbies, the non-cooks, and people who have never made their own lunch. Post thoughts to comments.

Eat Clean -But Cheap?

How To Eat Clean Without Cleaning Out Your Wallet

CrossFit West Santa Cruz and Shane Skowron, a CrossFitter out of New York

Let us start with the truism that eating a healthy diet will
inevitably be more expensive than eating a diet of junk, empty calories,
and monotony. In theory, it is possible to survive on cheap foods for a
few dollars each week. In fact, that’s how millions of people live
every day. Most grains, sweeteners, and mystery meats are available at
dirt cheap prices, for various political and agricultural reasons that
need not be explored here. If you’ve spent enough time on the CF
nutrition forum, you will agree that the improvements in your
performance and your appearance are worth the extra expense. You should
also consider that a healthy diet might save lots of money in medical
and dental expenses further down the road.

The point of this document is to show you how you can minimize the
costs you spend on a quality diet with proper planning, research, and
storage space. It is tailored toward people who follow a paleo or
mostly-paleo diet, but the same principles apply to people who choose to
eat modern agricultural foods too.


Before you start considering how to save money on a particular diet,
you should figure out what sort of diet suits you best. The most
important considerations will be your estimated caloric intake, your
approximate macronutrient ratio, an idea of foods that you choose not to
eat, and your available storage space.

For people who have caloric intakes that are high (I’m arbitrarily
declaring this to be 3000 calories and more), your goal should be to
maximize your calories per dollar ratio without resorting to processed
foods or ruining your macronutrient ratios.

To this end, I find it helpful to divide my shopping into
macronutrients: proteins, fats, and carbohydrates. Of course, most foods
contain a mix of macronutrients, but we can still place them into
categories based on which nutrient they provide the quantity of. I’ve
discovered two key generalizations that have helped me plan my shopping:

1.     Calorie-for-calorie, proteins are the most expensive foods. Fats are second, and carbs are the least expensive.

2.     Proteins are almost always perishable. Fats and carbs can come in perishable and non-perishable forms.

These two generalizations lend us some insights on where, what, when, and how much to buy.

Where To Buy

Most people have a single supermarket where they do their shopping.
If you live in a town with one supermarket, you might not have much of a
choice. However if you live in an urban or suburban area, you’ll have a
few choices. If so, don’t make the mistake of buying everything you eat
at a single store.

Look to see if there is an ethnic supermarket in your area,
especially one that caters towards Asian, African, or Latino
populations. The best foods bought here are carbs in the form of fruits
and vegetables. If you are lucky, you can get fresh produce for less
than $1/lb. In addition, you may be able to get healthy foods in ethnic
supermarkets that you’ve never had before, such as coconuts, yu choy, or
duck eggs. What other savings you get here will depend on the specific
market, so be sure to look in every aisle when you go here. Avoid buying
brand names at an ethnic or low-income supermarket, as they will be
likely more expensive than at mega supermarkets. Ethnic stores are
hands-down the best places to buy spices and seasonings.

For bulk, non-perishable items, the best places to save are the large
department stores like [Costco]. This is where you can get most of your
fats, and some of your carbs. Department stores will often sell bags of
almonds and walnuts for prices that cannot be beaten by any other type
of store. Strive to buy no less than 1 lb at a time. While not a paleo
food, peanut butter has some of the highest calorie to dollar ratios of
any food – often close to 1000 calories per dollar. If you choose to eat
peanut butter, try to avoid the peanut butters that contain some of the
“bad” oils. Instead try to get all-natural peanut butter or the ones
that have flaxseed or palm oils added. Buying oils is an economic choice
at department stores, as many will sell large containers of olive oil,
canola oil, and coconut oil. In the canned and boxed goods aisle you can
find deals on packaged fruits like raisins, cranberries, pineapples,
peaches, and pears. Be aware that many of these products contain added
sugar or corn syrup. You can drain and wash canned fruits to eliminate
most of the sugar. Trail mixes can be very cheap, although they will
mostly contain peanuts and raisins – foods that can be bought more
cheaply separately.


Specialty health-conscious stores like Whole Foods are a mixed bag.
In general, they are not places to shop for the person who is keen on
saving money. However, there are some things worth buying here, such as
bulk nuts and nut butters. The prices on seafood are often fairly
reasonable, but also consider that many of the seafood products were
frozen and then thawed. In other words, you might be better off buying
frozen seafood if it’s cheaper.

Solid protein sources are going to be the hardest thing to find,
because they are the most expensive and the quickest to perish. If there
is a seafood market in your area, that may be the best place to save
money on protein sources. Ethnic supermarkets may have seafood sections
at excellent prices. In the absence of a dedicated seafood department,
many places will sell bags of frozen seafood that will be cheaper than
fresh seafood, yet similar in quality.

Meat is a tricky subject, because generally speaking, the cheaper the
meat, the lower quality it is. A standalone butcher may sell meat at
competitive prices, but they are not as popular as they once were.
Mega-supermarkets will generally sell the same type of meat at prices
that are cheaper than at smaller supermarkets, although some independent
and ethnic supermarkets will sell prices that are even better. When
comparing prices be sure to notice the fat content and the specific cut
of each package. Generally speaking, ground pork or 73% lean ground beef
will be the cheapest meat you can get, but it also contains a
significant amount of fat.

If you’re interested in buying grass-fed beef, the most economical
choice would be to buy in bulk (hundreds of pounds at a time) from a
local farmer. Some organic supermarkets will sell it in small cuts, but
it will be prohibitively expensive.

I’ve yet to find a consistent trend with purchasing gallons of milk.
Believe it or not, some convenience stores sell milk cheaper than
grocery stores. Your best bet is to check the prices on all the stores
around you. If you’re like me and drink almost a gallon of milk a day, a
50 cent per gallon difference between two stores makes a difference.
Eggs, too, vary in price depending on the location.

Whey protein doesn’t exactly count as quality food. However, it can
actually be cheaper than most natural sources of protein. Department
stores, pharmacies, and online retailers are the best places to buy
plain whey powder.

What To Buy

These are calorie-for-calorie, the cheapest foods to buy for someone who is looking for quality foods.

Proteins: whole
squid, whole octopus, canned tuna, canned mackerel, ground turkey,
ground beef, milk, whey protein, anything that’s on sale

Fats: almonds, walnuts, olive oil, coconut oil, canola oil, coconuts, cheese

Carbohydrates: bananas, raisins, apples, grapes, spinach, canned fruits, sweet potatoes, and any fruit or  vegetable on sale

Buying animal products not butchered and not cleaned will always be
cheaper. Get whole chickens, whole turkeys, whole squids, whole octopi,
and whole fish whenever possible. The preparation and cooking time will
increase, but it will be worth the savings. Organ meats are generally
cheaper than muscle meats.

Frozen vegetables may or may not be cheaper than their fresh
counterparts. Whole vegetables will be cheaper than chopped vegetables
or vegetable pieces (e.g. broccoli florets). Specialty packages of mixed
items like fruit salads put together by the grocer are likely to be
more far expensive than buying the fruits individually.

As a general rule, if it looks convenient to prepare, store, or cook,
then you can probably get it cheaper in a more inconvenient form.

When and How Much To Buy

Generally speaking, most foods that come in a package will be cheaper
when bought in bulk. This includes meats, nuts, oils, fish, eggs, milk,
cheese, spices, and condiments.

It is always to your advantage to buy non-perishable foods in the largest possible packages.

Most fresh produce is charged by the pound, so there is usually no
advantage in buying 1 oz of spinach versus 2 lbs. Some fruits, like
blueberries and strawberries, will be cheaper and more readily available
when they are in season.

One way to shop is to buy your non-perishable goods once per month, and buy your perishable goods at the beginning of each week.

If there is a sale at your local market, take advantage of it by
stocking up on the good. If it’s a perishable item, you can freeze it
for up to 6 months. Some supermarkets will lower their prices on a
shipment if it fails to sell in time for its expiration date, so be on
the lookout for things that have been sitting on the shelf for awhile.

Please post your shopping advice and best deals to Comments.