10/21/13 - 11/15/13
1960 CrossFit Friends and Family,
How many of you have experienced burn out?
Believe it or not, burn out is a completely natural and common response to anything that is done for a period of time with no break. When it comes to CrossFit, we suggest taking a week off from training every 8-10 weeks. Now, this isn't a week to stay on the couch doing nothing at all. Your off week is the perfect time to do some yoga, go for an easy jog, and work on join mobility / flexibility. The idea is that you don't want to do any workouts from which you need to "recover."
Don't worry, you won't lose all your progress during your off week. Research shows that it takes three weeks of inactivity for the first signs of muscular atrophy to occur.
Notice that I said, inactivity. Remember, during your "off" week, you'll still be doing some activity. When you come back, you'll feel refreshed and might even make similar gains to when you first started CrossFit. It's important to schedule your off weeks. Taking time of because you're sick or injured doesn't count as your body is using energy to heal itself. Use the four weeks off we give you per year and then add your own as needed. You can't always go by how you feel. A lot of us have trained so hard that we forgot how to listen to our bodies. Sticking to an every 8-10 week recovery schedule will pay off huge for you in the end. I promise, your joints will thank you.
Metrics Saturdays and "Off" Weeks
Starting Saturday, November 23, every eight weeks we will be doing metrics at the gym at 9am. Metrics will consist of measurements, body fat percentage, and weight. If you are unable to make any of the scheduled Metrics Saturdays, schedule some time with your coach to get measurements done before or after class.
Here are the scheduled "off" weeks for the gym:
11/25 - 12/1 - Happy Thanksgiving
12/23 - 12/29 - Merry Christmas
Bring a Friend to Class in November and the Thanksgiving WOD
On Monday, November 25, and Wednesday, November 27, we will be doing Bring a Friend to Class. Classes will be held at their normal times, but the programming will be similar to what we do at our community workouts. It will be doable for all fitness levels.
At 9am on Thanksgiving morning, we will be doing a pilgrims and Indians themed workout. Come dressed in costume and burn some calories before the feasting begins!
Athlete of the Month
We'd like to congratulate Susan on being Athlete of the Month. Susan is diligent in class. She is usually one of the first one's there to warm up. She takes direction well. Her performance has increased dramatically due to her persistence and tenacity. We are so proud of you, Susan!
4. One interesting/Unusual fact about you?
I make most of the jewelry I wear
5. How long have you been doing CrossFit?
6. How were you introduced to CrossFit?
I pass by everyday going and coming from work and one day I noticed people outside running so I looked up “crossfit” on line and liked what I saw. I called and visited with Liani and haven’t looked back.
7. What is your usual class time?
8. Favorite CrossFit Exercise?
My favorite exercises are the stretching we do AFTER the workouts. Because it’s AFTER the workouts.
9. Least favorite CrossFit Exercise?
Coe, Kelly, and running.
10. Biggest improvement you've noticed since doing CrossFit?
When I press down on my skin I don’t feel spongy anymore, I feel muscle.
11. What have your family gained from being a part of our 1960 CrossFit family?
I hope to instill in my children that physical activity is important to do regardless of age.
RECIPE OF THE MONTH
Spaghetti alla Carbonara, aka Spaghetti and eggs…
Back when I ate pasta, spaghetti alla carbonara was one of my favorite dishes. It had the smokey pancetta, a creamy egg based sauce that held it all together, and then of course, pasta. On top of it being great tasting, it’s also quite easy to make and a great last minute whip together meal. Throw in the fact that you can do it all in one pot, and we have a winner.
Don’t worry, there isn’t some weird, hard to find, gluten-free spaghetti in this recipe. We’re going to turn zucchinis into “spaghetti.” I personally use and love the Paderno Spiral Slicer for this task, yet you can also use a julienne peeler like this one or this one. I highly recommend the Paderno, as I use it about 4 times a week, and it is also a much faster way of making veggie noodles.
You now have “spaghetti”
What you need (serves 2):
- 2 medium zucchinis.
- 1/4 to a 1/2 pound of pancetta, diced small. More or less to your preference.
- 4 eggs, room temperature.
- 1/4 cup of coconut milk.
- 3 cloves of garlic, finely minced.
- black pepper to taste.
- Italian flat leaf parsley (for garnish)
- optional: grated parmesan cheese
How you make it:
- In a bowl, whisk together your eggs and coconut milk, adding a pinch or two of black pepper.
- Heat your pot or pan to medium high heat, and add your pancetta.
- Stir around well until your pancetta is golden and crispy, this should take 5 to 7 minutes.
- Remove your pancetta and set it aside in a bowl, lower your heat to medium.
- Add your minced garlic and stir in the pancetta fat until aromatic.
- Add your zucchini noodles and stir. Cook until they are tender and excess water cooks off. This process should take 5 to 8 minutes. Turn the heat back up to medium high to quickly finish this step.
- Remove your pot or pan from the heat and dump in your egg and coconut milk mixture, as well as 3/4 of your cooked pancetta.
- Stir fast and well, as the eggs will cook quickly and coat the noodles. As soon as the egg appears set, remove the dish from your pot and pan and plate it. Be careful not to overcook your eggs. Remember, only add your egg mixture once your pot or pan is removed from the burner it was on to a “cold” burner.
- Garnish with the remaining pancetta.
- Optional: garnish with flat-leaf parsley and/or grated parmesan cheese.
Making our Community Fit