Kate Curry - Handstands in Hawaii

Welcome back home Kate!

We’ve all missed you – especially the 9:00 am crew!

Kate C. is one of the newest additions to our team of instructors at CrossFit Coastal. Kate and her husband Ryan are both CrossFit certified and have been a helpful

Now that summer traveling has settled down – you can expect to see Kate teaching more classes (especially the 9:15 am and noon).

Also – Kate is an active contributor to the nutrition section of our website along with Peiwen & Krysti…these ladies have shared some pretty amazing recipes – be sure to check them out!

We’re lucky to have Kate & Ryan as part of our big extended CrossFit Coastal family.

Thanks and welcome aboard!

Recommended Links
-Adrian Bozman on squatting below parallel
-Does stretching before running help prevent injuries?
-Is strong the new skinny?
-Fit to fight?
-Grocery store meal ideas

Fight Gone Bad 5
Big shout-outs to Brian Rodriguez, Zach Carpino, Chris Sumner, & Matthew Bannish the newest members of Team CrossFit Coastal for the Fight Gone Bad 5 Fundraiser. There’s still plenty of time to join!

It’s a fun day, it takes 17 minutes of your time, it’s for some great causes.

Come join the fun!

Two Zone 3-block servings

Ingredients:

• 1 (6oz) can tuna in water, drained
• 1 1/4 cups garbanzo beans
• 1/2 cup finely chopped celery
• 1/3 cup finely chopped onion
• 1 tbs chopped fresh parsely
• 1 tomato, diced
• 2 tsp olive oil
• 3 tbs balsamic vinegar or lemon juice
• 1/4 tsp salt
• 1/4 pepper

Instructions:

In a bowl, stir to combine all ingredients except tomato.  Then add tomato and stir gently.  This can be made the night before or in the morning before you leave for work or etc.  It is a favorite of Ryan’s and he will usually bring this to work 1-2 times a week.  Sorry, but I don’t have a picture! Enjoy!

]]> http://www.crossfitcoastal.com/blog/workout-blog/quick-tuna-and-garbanzo-salad/feed/ 1 http://www.crossfitcoastal.com/blog/workout-blog/pz-diary-week-4/ http://www.crossfitcoastal.com/blog/workout-blog/pz-diary-week-4/#comments Mon, 06 Sep 2010 23:29:04 +0000 RachelFrey http://www.crossfitcoastal.com/?p=4922 Week 4 is over and I am simultaneously sad and glad.  It was a PZ rollercoaster. 

Monday was fun.  We did weighted pullups and it was all good.  Then…

My Tuesday workout felt like the WORST ever.  Ever.  I was in a terrible mood and wanted to run out the door to spare everyone from my witchy attitude.  My fellow crossfitters and I somehow survived my wrath and we all moved on to…

Wednesday.  Rest, and lots of it.  Thursday = PR Deadlift!! 

Friday I came to the 6:00am class and it felt nice.  I really like working out in the morning, but my schedule doesn’t really allow for it.  Perhaps there will be a 5:30am class in the future? 

Weekend: family in town.  I wanted to take them to all of my favorite places.  Why is it that ALL of my favorite places are restaurants or bars??  Oceanic, Ocean Grill and Tiki Bar, The Fat Pelican, El Cerro Grande.  I tried to stay Paleo at all of these fine establishments, but who am I kidding? 

Tiki Bar = Paleo Colada?  Not so much.  The Fat Pelican = I.P.A.leo?  Ha.  The majority of my food consumption was paleo (except for the delicious cuban sandwich at Tangerine.)

It’s hard to pin down the cause of my roller coaster week.  Was this a result of my PZ diet (shaky this week)?  Lack of sleep?  The tides?  Earl?  Job stress?  Maybe it was a little of all of the above.  I am hoping that Week 5 is a little more mellow. 

A few questions for ya’all…

What time of day do you like to workout?  Why?

Did YOU get a PR on your deadlift this week?

What’s your favorite restaurant?  Do you try to eat healthy when visiting or splurge?

Labor Day Schedule: Classes at 9 am, Noon & 5:30 pm only!

These classes are open to everyone! Feel free to bring in a friend – we’ll be having fun team workouts.

Brian R. pulling 455 lbs on his 1st 1RM at CrossFit Coastal.

Great job Brian! Your focus, attention to technique, consistency, and hard work are all paying off! 500 is right around the corner.

Keep up the good work!

Today we’re finding our 1RM Deadlift and performing the Hero workout “J.T.”. There’s handstand pushups, ring dips and pushups in this one…see you guys soon!

Fight Gone Bad 5 is 23 days away! Sign up now! Don’t wait until the last minute…also tomorrow is Task Priority Fight Gone Bad. Feel free to bring your friends in to any classes tomorrow at no charge. We are accepting donations for the FGB Fundraiser though!

Nikki S. focused on her Overhead Squats.

Recommended Links
(Not so) sweet facts about sugar
Arthritis patients may benefit from weight training
Shrimp, sausage, and summer squash casserole
If you’re still buying eggs from the grocery store…
(Andrew Bailey is graciously selling organic eggs from his own hens for $3 a dozen.)
“Don’t go into the pain cave. Your Totem Animal won’t be in there to help you. You’ll be on your own. The Pain Cave is for cowards.”
KStarr on midline stabilization (free vid) (full-length vid w/CFJ subscription)
Why you should try to burn fewer calories, not more

I was visiting CVS to buy TP, almonds, and a bottle of water on my way to Crossfit Coastal when I was harassed by the store clerk.  By “harassed” I mean he GAVE me a Hershey’s milk chocolate bar.  The new me should have shouted, “get that fake sugar-filled chocolate slab away from me!”  But the old me said, “thanks!” and I took it.  I left the store with a free chocolate bar.  (Don’t worry, I gave it away.  I was saving my cheats for pizza and wine on Saturday night!)

While talking with a few different people about my PZ journey I realized that I should mention in my post that this has been more than just a 3 week journey.  It really began back in January when Zeke challenged us to improve our nutrition.  This was my introduction to The Zone and Paleo.  I thought NO WAY could I EVER live without bread, dairy, or beans.  NO WAY.  Also, I was sooo confused about those Zone blocks. 

Lidia gave calendars to my “On Ramp” class to record our meals and encouraged us to start small.  I started with breakfast.  OK, instead of oatmeal I will have eggs.  It took me 7 months to get to the point where I actually believed I could commit to PZ for more than a day.  I am thankful to have coaches that stress nutrition as the foundation to fitness!

In other news… I thought I’d tell you that in 3 weeks I have lost 6 pounds and 2% body fat.  I wasn’t trying to lose weight, so during week 3 I increased my fat blocks.  Before this week I felt weak or dizzy at Crossfit a couple times, but with the increased fat I have been feeling much stronger.  I usually crossfit 3 days on 1 day off, but this week I did 4 days in a row and didn’t want to stop!  My body seems to be recovering quickly. 

Speaking of recovery…where do you buy your fish oil?  I think I need to step it up a notch from my cheapo Walmart fish oil.

Thanks for reading!  See you at the box.

William - 1st Handstand Pushup

1. Headstand Hold for 30 seconds

2. Handstand Hold against the Wall for 1 minute.

3. Box Handstand Pushups on Knees x 10.

4. Box Handstand Pushups on Toes x 10.

5. Alternate between Handstand Pushups against the Wall with partial range of motion for the workouts & assisted band handstand pushups.

From there practice your band parallette handstand pushups, freestanding handstand pushups & finally ring handstand pushups.

Failure to master the fundamentals will lead to injury, frustration and lack of virtuosity. Virtuosity is defined in
gymnastics as “performing the common uncommonly well.”

Sara C. conquers her fear of heights with her 1st Rope Climb to the top

Sue B. - Headstand Press to Handstand

Shawn C. - Gaining momentum on Overhead Squats.

This guy is STILL on a roll – he happily informed us he’s UP 23 lbs and DOWN 2 pant sizes in 2 months eating Paleo. Also give him a HUGE CONGRATULATIONS NEXT TIME YOU SEE HIM BECAUSE HE’S GETTING MARRIED!

KStar is THE Mobility Expert for CrossFit and is responsible for many of the stretches and mobility exercises we perform at CrossFit Coastal. You can thank him for the awesome “Rehab Cindy” warmup/shoulder strengthening circuit many of you have been practicing.

He just started a new blog with daily “mobility workouts” to help you become a better, injury free athlete. We HIGHLY recommend everyone spend 10 minutes a day and do his homework assignments to improve your overall performance.

Just get it done. In his own words…“And for crying out loud. Don’t go into the pain cave. I can’t stress this enough. Your Totem Animal won’t be in there to help you. You’ll be on your own. The Pain Cave is for cowards. Pain is your companion, don’t go hide from it.”

KStar’s Mobility WOD Blog

Oh and if you haven’t signed up for FGB5 – REGISTER TODAY and start raising money! This is the BIGGEST EVENT of the year here at CrossFit Coastal.

You don’t want to miss this one!

Ian - 1st Muscle-Up Bliss.

I have watched Ian grow stronger both physically and mentally over this time and become a testimony of what CrossFit is all about. He is definitely a guy who “gets” CrossFit…he shows up 4-5 times a week to the 4:30 class early (most of the time), is eager for our instruction, has checked his ego at the door & follows our scaling instructions, focuses on proper mechanics before attempting heavier weights, and actively participates in community events – such as the Mud Run in which his team finished 2nd place.

IAN recently completed his 1st workout as RXed, constantly hits personal records on all of his weightlifting, has locked down his push ups, and recently achieved his 1st muscle-up. Congratulations man – you are doing a great job of earning your fitness.

We’re lucky to have you be a part of our big CrossFit Coastal family!

Next time you see this guy in class – give him a big pat on the back he deserves it.