Archives for February 2011

CrossFit Young Athletes – Hang Power Snatch Focus

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Week 7 Challenge

Nutrition Challenge – Week Seven

Nopeanuts OK.  We’re going to tie up some loose ends with our Paleo endeavors.   There are several things we haven’t mentioned yet, that are important if you’re trying to become a full fledged paleo practitioner.  We haven’t really mentioned potatoes yet, and for a few reasons, one being the inordinate amount of carbs they offer at one sitting, thereby increasing your insulin response, it’s time to cut ’em out.  The same goes for legumes, including beans and peanuts. 




Read Why Grains and Legumes Are So Unhealthy



Fish-oil-pills-in-a-fish-ou Also, if you’re unable to eat enough purely grass-fed beef, or as much fish as is desirable, then there’s a good chance that your omega 6:omega 3 fat intake ratio is not as healthy as we want.  You’ll want to consider a good fish oil supplement.  The list of health benefits of doing this seems to be growing by the day, although there are a few out there who aren’t so sure.  As in the past, we have given you some research to do on your own.  We want you to know why you’re doing these things, and some of the reasoning is too much to list here.  So remember; this week, in addition to the list of the past 6 weeks, cut out potatoes, legumes, and find a good fish oil supplement to add to your diet.  We’ll be wrapping things up next week, so be sure to check back then.

Carlsons If you’re looking for a concentrated dose, high quality fish oil at an affordable cost, Carlson’s Elite Omega-3 are a great choice.  They also have a bit of lemon in them to take away that fishy taste.


CrossFit Kids – Luck of the Draw

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Homemade Coconut Milk Yogurt

For those who love yogurt and are avoiding or are allergic to dairy…

from Small Footprint Family


Homemade Coconut Milk Yogurt

  • 3  14-ounce cans organic coconut milk OR 1 liter TetraPak coconut milk OR 1 liter of homemade coconut milk (recipe here or here.)
  • 1/4 cup plain store-bought coconut yogurt OR 1/4 cup homemade yogurt from previous batch, OR 1/8 tsp non-dairy yogurt starter
  • 1-2 Tbsp. honey or maple syrup
  • 1-2 Tbsp. unflavored grassfed beef gelatin, agar agar, pectin, guar gum, etc. OR 1-2 cups pureed young coconut meat (Optional, if you prefer a thicker yogurt)
  • Candy thermometer (Very important)
  • Glass or ceramic containers with lids (Do not use metal). Almost anything will do, but I use these.
  • Fresh organic berries, bananas, nuts, vanilla or other flavoring (Optional)
  1. Sterilize your yogurt containers, mixing spoons and other utensils with boiling water. This will keep bad bacteria from competing with the good yogurt bacteria.
  2. In a saucepan, bring coconut milk to 160 degrees, then remove from heat. (Do NOT microwave, which harmfully alters the chemical structure of the milk). Some say you don’t have to heat coconut milk very much, because it usually comes from sterile containers. However, if you have made your own coconut milk, make sure you’ve heated it to a full 160-170 degrees, or you risk of contamination with burkholderia cocovenenans or other bacteria.
  3. Cover and cool to 100-110 degrees. It is very important that you allow the temperature to drop so as not to kill the bacterial culture you are now ready to introduce.
  4. Add maple syrup or honey and stir thoroughly. (The sweetener provides food for the bacterial culture and will be mostly consumed by the time your yogurt is done.)
  5. If you prefer a thicker yogurt, you can experiment with adding a Tablespoon or two of pectin, agar agar, guar gum, unflavored gelatin or a cup of pureed young coconut meat to your batch at this point. I sometimes add some unflavored grassfed beef gelatin or coconut purée because we are sensitive to other thickeners.
  6. Remove about 1/2 cup of cooled coconut milk, and add either 1/4 cup of plain coconut yogurt or 1/8 tsp. of yogurt starter. (You should save 1/4 cup of your homemade yogurt as a starter for the next batch.) Stir well.
  7. Mix the inoculated batch back in with the remainder of the cooled coconut milk.
  8. Pour cultured milk into any appropriately-sized, shallow glass or enamel containers, cover and let stand at 100-105 degrees for 8-24 hours, to a maximum of 29 hours. (You can check for readiness at 8 hours, but if you want all the sugar to be fully consumed by the bacteria, ferment for at least 18 hours.)
  9. To keep the correct temperature for the culture, I use my Excalibur dehydrator set at about 105 degrees, and place the containers on the bottom, away from the heating element. You can also use a temperature-adjustable heating pad or crockpot, or put a 60-Watt bulb in your oven and leave the light on. No other heat is needed. Remember, too high a temperature will kill the bacterial culture; too low of a temperature will prevent proper fermentation. You will know you have done it right by the proper yogurt-sour smell and taste.
  10. After 8–24 hours, remove from heat, stir to an even consistency, and refrigerate. Homemade yogurt is usually thinner than commercial varieties that have added thickeners, but it will thicken up a bit once cooled. If you have added gelatin, coconut puree, pectin, etc. it will thicken even more, depending on how much you added.
  11. Your yogurt should smell sour. If you notice any off or foul odors, mold, or pink splotches on the surface, discard and try again, making certain all your implements are sterile and you’ve well heated your milk.
  12. Once fully cooled, you can stir in fresh berries or other fruit, vanilla, nuts, coffee extract, or any other flavoring you desire.

CrossFit Young Athletes – Gymnastics

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CrossFit Pre-School

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CrossFit Kids – Presses

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CrossFit Young Athletes – Thrusters


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Week 6 Challenge

Nutrition Challenge – Week Six

There are a lot of opinions and thoughts on what things we should and should not eat.  Should is a strong word, and not all peeps are the same.  Every one of us could eat the same thing and have very different outcomes and reactions to it.  The strict paleo side of the fence restricts dairy from the diet of acceptable food.  Many respond very well to eliminating it from their diet, everyone loses weight when they do.  The bottom line is you will only know if it's good, bad, ugly, or indifferent if you try it.  Take it out for 3 weeks.  See what you feel.  Certainly there is NO harm in eliminating it.  You'll likely shed some nagging weight, and there may be a few other issues that clear up if dairy is a big part of your diet.  Without testing things, you can't possibly know.  Or learn.

Here's the skinny from Triangle CrossFit

OK boys and girls, as we start winding this thing down, we have another hurdle.  This one will be as tough for some as the great sugar cessation way back in weak one.  We're talking about your dairy intake, homey.  Again, I can't put into words the reasons you should eschew milk, cheese, and other milk-based foods as well as others, so I will direct your attention to the link after this paragraph.  They seem to make it as simple and easy-to-understand as possible.  Keep in mind that the main problem with dairy products are the proteins that cause a high insulin response among other things.  Since butter and cream are almost all dairy fats, the "experts" generally agree that they are ok, and even desirable.  As usual, do your own research and discuss.

The Dairy Manifesto


CrossFit Preschool – CLASS TIME CHANGE

CrossFit Preschool Classes are moving to Wednesdays and Fridays at 3:30pm starting March 1, 2011.