Workout of the Day (WOD)

Monday 6/11/12

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Yes I cried, so what!  Homeless, Abandoned Teen Heads to Harvard

Some of you may have known that Rob ran in a Marathon a couple of weeks ago trying to qualify for the 2013 Boston Marathon.  Great work!  Here is his update:

I ran the North Olympic Marathon in Sequim on June3. My goal was to qualify for the Boston Marathon in 2013 and the time to beat was an 8 min 20 sec mile average pace.  My actual time was an 8 min 34 second mile pace. So I missed the mark by less than 4 minutes!  This is roughly the same time I ran another marathon a few years ago so as my wife reminds me, “with a few more candles on the birthday cake since the last race”, it’s not so bad.

After training for the last 6 months or so, on race day I was feeling very good.  In fact, so good, I guess I thought I could break the most basic tenant of marathon running and go out 30 seconds per mile faster than planned and hang on to that pace for the entire race. Well it didn’t work out so well for me. I missed the mark by less than 15 seconds/mile!

In spite of narrowly missing my goal, I have no doubt that my time at CFIB helped me in my training. A high % of marathoners get injured while training and at no point did I have any injuries. I am also moving around better than I have ever felt 2-3 days after a race. So recovery with CrossFit in the running program has been noticeably quicker for me.

About 2 months ago I  tapered CrossFit back to 1-2 days a week and dialed the weights back to make sure I could get my weekly running mileage in.   What I found in this last training cycle is that what I missed most was the exceptional camaraderie, and encouragement that comes from working out with the group at CFIB. In the past it’s never been much an issue for me since I have worked out mostly on my own. In the last year and a half, since I joined CFIB, I found that working out with you, Erin, the coaches and members is what I really enjoy!

What I hope to do is resume running in another month and if I still have a “fire in the belly”, give another marathon a try this September.  In the meantime I am excited about easing back into the routine at CFIB and working out with a great group of people that don’t make fun of my lousy snatches, abysmal overhead squats  and embarrassing inability to string together doubleunders!


The CFIB Gang at Lake Hills CrossFit breaking it in before they are officially open to the public.  What a great time, fantastic gym with a great crew & owners.  I can see nothing but great success in your future.  If you get a chance to workout there, stop in let them know you're from CFIB and sign the special box jump just for visitors from our gym.


Here is the Box, our logo and sticker will be on there shortly.


Run 400m
30 Push Press (75/55)
Run 400m
30 KB Swings (55/35)
Run 400m
30 Push Press (75/55)
Run 400m
30 KB Swings (55/35)
Run 400m
30 burpees


Healthy Ways to Cook Vegetables

Vegetables are part of our lives, as every human being somehow and somewhere has to eat them. Everything that has been created has its benefits and it is up to us to learn how prepare and eat them for a good and healthy life. Cooked vegetables lose vitamins, minerals, colors and flavors if not cooked properly. Here are some fast and healthy ways to cook vegetables.


Steaming is fast, preserves nutrients, and it works best for fresh and frozen vegetables such as carrots, broccoli, spinach and roots like beets, parsnips, peas and beans. If you don’t have a steaming basket, you can fill a pot with mixed vegetables and add about 1 1/2 inches of unsalted water and cover. Simmer until the vegetables are tender. Check often to make sure that the water doesn’t evaporate. If it gets too low, just add a little more water. Don’t forget to keep the remaining broth for soup or do what I do, pour it in a nice mug and enjoy the warm flavorful broth.


Roasting is quick, simple, and is an excellent way for cooking vegetables as it preserves the vitamins, flavors and minerals. In a large bowl, cover sliced vegetables with olive oil. Add garlic powder, onion powder, salt and pepper. Place them on a cookie sheet and roast them at 350 degrees until tender.


Stir-frying is another very good flavor and color preserving cooking method. Sliced vegetables are put in frying pan covered at bottom with any liquid for cooking such as chicken broth or a broth made from stir-fry seasonings. Constantly stir the vegetables until they are crispy and glossy.

As most of the ways I described are based on waterless cooking as it reduces cooking time, makes cooking easy, easy clean of cooking ware and most of all no loss of nutrient in juices of vegetable giving more flavor to food.


Vegetables can also be cooked by the steam produced by their own vegetable juices. In a fry pan, add a little olive oil, sliced vegetables and your favorite seasonings. Cover the pan, put it on medium heat, and within 5-8 minutes you’ll have spicy and crispy vegetables. Stir often. Panning works best for carrots, beans, summer squash and shredded cabbage.

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And thank you Bianca for finding the Richard Simmons picture, I don't want to know how you ran across this picture :)

I love talking animal videos

Today's workout