810crossfit

Problem Areas

   
This week we have a guide on how to address your problem areas.

We are operating under the assumption that all humans can likely fix 95% of their problems on their own. The Rx for this is to write down your 3 biggest problem areas and to work on them EVERY SINGLE DAY until they are no longer a problem.

If you aren't sure what your biggest problem areas are or what you should do to address them, grab one of the coaches before or after class and ask them.

Time to take responsibility for your body beyond just working out. The whole idea behind the "supple leopard" concept is that you should be able to express your full fitness at the drop of a hat any place any time any where.

Thanks to mobilitywod.com

 

Turkey and Spinach Stuffed Sweet Potatoes

Prep time:  45 mins

Cook time:  10 mins

Total time:  55 mins

Serves: 2

 

Ingredients

• 2 sweet potatoes or yam, holes poked throughout with a fork
• 2 tablespoons bacon fat
• 2 garlic cloves, minced
• ½ yellow onion, diced
• ½ pound ground turkey (or more, if you would like)
• 2 tablespoons hot sauce
• 1 teaspoon garlic powder
• ½ teaspoon cayenne pepper
• 5-6 cups fresh spinach
• salt and pepper, to taste

Instructions

1. Preheat oven to 425 degrees.
2. Poke holes in sweet potatoes and wrap in foil. Place in oven and bake for 45-50 minutes.
3. Once the sweet potatoes have about 10 minutes left to cook, add 2 tablespoons of bacon fat to a large pan over medium-high heat.
4. Add minced garlic cloves to the pan then add the onions.
5. Once onions are translucent, add ground turkey and break up with a wooden spoon.
6. While the turkey is cooking, add hot sauce, garlic powder, and cayenne pepper to the meat and mix.
7. When turkey is pretty much done cooking, add spinach and cover to help the spinach steam, then mix with the meat.
8. Add salt and pepper to taste, then remove from heat.
9. When the sweet potatoes are done cooking, cut open and mash insides up with a fork. Then add the turkey mixture to the inside.
10. And eat!!

State Of The Gym Address - 6/16/2013

 

 

 

Jen Tulpa's 2013 Central East CrossFit Regional Experience

Last week, nine people of the 810 CrossFit community had the honor of competing at the 2013 Central East CrossFit Regional. One of these nine 810'ers,  Jen Tulpa, was asked to reflect upon the experience she had training for and competing at regionals. She was asked these four questions:

 

1. Did you feel prepared for regionals?

2. How do you feel about your overall performance?

3. What do you plan on doing to improve for next year?

4. What was your favorite or most rewarding thing about regionals?

 

Preparation

 Tulpa felt that she was very well prepared for regionals this year. After a lot of hard work in the gym over the past year, she was confident in her training. She said, "It made me less nervous knowing I had put the time in to prepare and that my training would carry me through seven hard WODs."

 

Overall Performance

 Although she is usually unsatisfied with her performances, Tulpa was extremely happy with how she did last weekend.

 

Improvement

Tulpa is aware that she has some weaknesses she needs to strengthen for next year, but she plans on doing what she has been doing this past year to get better. She said, "I need to tackle some weaknesses for next year and fine-tune a couple skills. I just plan on staying consistent with my training, getting stronger, and keeping my eyes on the prize for 2014, which would be another trip to regionals!"

 

Most Rewarding Thing

 "The most rewarding thing about regionals is knowing your hard work and dedication earned you a spot to compete with some of the worlds best athletes. I earned my spot and I belonged there!"

 

 

Thank you, Jen!

Weekly Event Update

Here are all events (fundraisers/competitions/seminars) within a 4 hour radius of us.  If we are missing something please email Joe at joe@810crossfit.com so we can get it up!

• On August 3rd, Spartan CrossFit is hosting a "War of the WOD's". Many of the divisions have filled up already, but they still have spots available in some. For information and registration click HERE.
• August 11 CrossFit Deviate is hosting a team competition! Teams are made up of 3 men and 3 women, it would be great to get a team to represent 810 CrossFit!
  For information and registration click HERE.
• A great competition is coming to Genesee county! CrossFit Ignition is hosting a "King and Queen of the Box" competition on August 18th. For information and registration click HERE.
  
  

These are NOT competitions, these are CrossFit Specialty courses designed to increase knowledge in a certain area. They will focus on a unique skill set and go further in depth with just that particular area.

• There will be a Level One Trainer Course at CrossFit Ann Arbor (HyperFit) on July 6th and 7th. Click HERE for details and registration.
• There will be a CrossFit Olympic Lifting Trainer Course at CrossFit Brighton in Brighton, Michigan on October 5th and 6th. Click HERE for registration and details.

 

810'ers,

ONLY when you are ready in your CrossFit venture to dip into competition, this is your place to check for local events.  We will diligently work to have all competitions within a 4 hour radius of 810 CrossFit listed in this post.  Competition is fierce, it is aggressive, and it may or may not be for you.  Either way, no matter where you are in your CrossFit venture, 810 CrossFIt is designed for EVERYONE.  810 CrossFIt has a scope and sequence of turning you into another level of athlete.  We try to frustrate you.  We try to make it nerve-racking.  We test your perseverance.  The reaped benefits are extremely gratifying at 810. When or if you decide to enter into the competition domain, it will push you beyond what you thought was possible.  It will turn you into another level of an athlete.  It will frustrate you once again.  It will be nerve-racking, once again.  It will test your perseverance, once again. Lastly, it will be extremely gratifying.

Here are all events (fundraisers/competitions/seminars) within a 4 hour radius of us.  If we are missing something please email Joe at joe@810crossfit.com so we can get it up!

• CrossFit Maven is hosting the Pure Michigan Invitational. This competition will be taking place in Rochester Hills, Michigan on June 22nd.This is a Michigan Athlete Only Event.  The goal of this competition is to find the fittest Michigan Man and Woman and to allow the best athletes in our state to compete on the same stage.  The event will test classic Crossfit movements over 4 WODs.  6 athletes will move onto the finals and compete in a knock-out style event.  At the end, only one will be left standing. Click HERE for details and HERE for registration!
• On August 3rd, Spartan CrossFit is hosting a "War of the WOD's". Many of the divisions have filled up already, but they still have spots available in some. For information and registration click HERE.
• August 11 CrossFit Deviate is hosting a team competition! Teams are made up of 3 men and 3 women, it would be great to get a team to represent 810 CrossFit! For information and registration click HERE.
• A great competition is coming to Genesee county! CrossFit Ignition is hosting a "King and queen of the Box" competition on August 18th. Lets get a big showing for this one! For information and registration click HERE.

These are NOT competitions, these are CrossFit Specialty courses designed to increase knowledge in a certain area. They will focus on a unique skill set and go further in depth with just that particular area.

• There will be a Level One Trainer Course at CrossFit Ann Arbor (HyperFit) on July 6th and 7th. Click HERE for details and registration.
• There will be a CrossFit Olympic Lifting Trainer Course at CrossFit Brighton in Brighton, Michigan on October 5th and 6th. Click HERE for registration and details.

 






810'ers,

ONLY when you are ready in your CrossFit venture to dip into competition, this is your place to check for local events.  We will diligently work to have all competitions within a 4 hour radius of 810 CrossFit listed in this post.  Competition is fierce, it is aggressive, and it may or may not be for you.  Either way, no matter where you are in your CrossFit venture, 810 CrossFIt is designed for EVERYONE.  810 CrossFIt has a scope and sequence of turning you into another level of athlete.  We try to frustrate you.  We try to make it nerve-racking.  We test your perseverance.  The reaped benefits are extremely gratifying at 810. When or if you decide to enter into the competition domain, it will push you beyond what you thought was possible.  It will turn you into another level of an athlete.  It will frustrate you once again.  It will be nerve-racking, once again.  It will test your perseverance, once again. Lastly, it will be extremely gratifying.

Voodoo Floss Your Ankles

Alright guys,

This week we have another quick primer on how to voodoo floss your ankles. No one in our gym except maybe for coach Jen has full ankle range of motion (one of the reasons she's so awesome at pistols).

If we are moving in a manner that requires a super upright torso, this will help a ton.

Thanks to mobilitywod.com

 

"The Long and Winding Road"

If I had to guess, there are several of us that are ready to tackle the CrossFit sun, moon, and stars post observation of Regional greatness. Fitness and life goals are churning through your heads even as you read this. Remember you can achieve almost anything with strong personal motivation. Channel the little engine that could. A person's drive is often based on what he or she believe about his/her abilities. Did you get that? Drive is based on what you believe about your ability, not on how objectively talented the person. In an article in Real Simple, Albert Bandura, a professor of psychology at Stanford University showed that people who have perceived self-efficacy perform better than those who don't. So believe in yourself, stay motivated, and reach for the stars. Don't worry if you have to take the long and winding road to achieve your goal. It may make the victory that much sweeter.

All-American Meat Lovers Chili

    

Thanks to everydaypaleo.com

(Serves 6-8 adults)

6 Ounces Italian Sausage

1 Pound Round Steak, chopped into even bite sized pieces

2 Pounds Ground Sirloin

2 Cups Chopped Yellow Onion

1 ½ Cups Bell Pepper (Combination of Red and Green)

8 Cloves of Garlic (Minced)

2 (28 Ounce) cans of chopped tomatoes with their juice

2 Tablespoons Chili Powder

1 Tbs Ancho Chili Pepper

1 Tbs Cumin

3 tsp Tomato Paste

1 tsp Dried Oregano

½ tsp Fresh Ground Pepper and ½ tsp Salt (adjust to your taste)

2 Bay Leaves

¼ cup red wine (optional…but highly recommended)

1. Heat a large pan over medium-high heat. Remove casings from sausage. Add all the meat, onion, bell pepper, and garlic to pan. Cook until meat is browned, stirring to crumble.
2. Add chili powder, ancho chili pepper, cumin and tomato paste, oregano, salt, pepper and bay leaves. Cook 1 minute , stirring constantly. Stir in wine and tomatoes and bring to boil.
3. Transfer to crock pot and let cook for 6 hours on low (or cook uncovered on the stove for a half hour, stirring occasionally)
4. Discard bay leaves and serve

State Of The Gym Address - 6/9/2013

 

ATTENTION FIREBREATHERs: Watch the video on the Reverse Hyper, they are coming this Thursday!

 Click Here For The Regional LeaderBoard: http://games.crossfit.com/leaderboard