Monkey business
Hanging on for time. Hanging on for time.Whoom pow
Essential to a well-rounded conditioning program, is the Dynamax medicine ball. Shown here is a basic rotational drill. The catcher initiates the action with a toss of the medicine ball to the thrower. The thrower returns it by rotating from core to extremity, feeling the hips, midline, shoulders, and arms rotate, and then releasing the ball, aiming at the catcher’s chest. We use a light ball (four-pound Stinger) and focus on execution of each repetition.
Learning to squat
High times
For a while late this summer, regular Eastside CrossFitter Ade Miller wasn’t showing up for his usual workouts. We thought maybe he’d dropped off the face of the earth.
Not quite.
As it turns out, he and climbing buddy Simeon Warner were actually clinging to vertical faces of earth and ice in the Waddington Range in British Columbia, bagging a few first ascents in the process.
This time, though, we are happy to report that he wasn’t regretting a foregoing encounter with Helen or any of the other CrossFit “girls.”
Lucky for us (we were missing our usual dose of cynical Britishisms), he’s back in the gym now, getting pummeled merely by workouts again instead of by zooming rocks.
For details of their trip and their dietary blasphemies, as well as lots of additional photos, see the full trip report on ademiller.com.
Spread the word
Starting October 3, 2006, CrossFit Eastside is teaming up with Team Survivor Northwest to offer a class specifically for women cancer survivors.
TSNW’s mission is “to support women in cancer recovery through empowering programs of physical activity and health education.” We can so get with that!
The TSNW CrossFit class will be Tuesday evenings at 7:00, through November 21.
To join the class, contact the program manager, Brenda, at pm@teamsurvivornw.org or 206-732-8350. Or, send an e-mail to Carrie at CFES.
Rocking out
Working on the hollow rock. Gibbons Zone Chili
In addition to her awesome physical prowess and quick sense of humor, Heather Gibbons is also a whiz in the kitchen. She has created a fabulous Zone-friendly chili recipe that’s quick and easy to make, uses readily available ingredients, keeps well in the fridge for several meals during the week, and is absolutely delicious. This has become a regular staple meal for several of us.
With this or any other recipe, you can always make Zone-equivalent substitutions. For example, this recipe can also be made with lean, grass-fed ground beef, or a mix of that and ground turkey. We’ve also sometimes substituted yam for the red beans. Just look up the block counts of the foods you want to replace and add and make sure you stay on target.
Gibbons Zone Chili
20 oz. ground turkey breast
1 medium yellow bell pepper, chopped
1 2/3 cup onion, chopped
1 1/3 cup zucchini, chopped
1 cup red beans
1 cup black beans
Several cloves garlic, minced
2 cans Muir Glen “Roasted Tomatoes with Medium Chilis”
1 can Hunts “Tomato Sauce with Roasted Garlic”
Spices:
--Cayenne pepper
--Cumin
--Ground Roasted Red Chili
--Salt
--Pepper
Shredded pepper jack cheese (optional)
Sauté garlic, onion, and bell pepper until tender. Add turkey and zucchini and cook through. Add all other ingredients and season to taste. Simmer for 15 to 30 minutes.
1 ½ heaping cups (plus slightly less than 1 oz. shredded jack cheese) = 3 Zone blocks
Photo finish
