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EVENTS!! Calling all RUNNERS (or want to be runners!)!! Meg will be leading a weekly “BCF running club” on Tuesday at 5:30pm!! Meet at the box and get ready to review running technique and put in some milage! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th!
BCF - as some of you have heard (or noticed), we have made some adjustments to our programming. Coach Jake has programmed for BCF over the last 3 years, and has done an incredible job helping our community vastly improve all 10 fundamentals of fitness!! Jake has moved onto a new job and no longer has the resources to provide the programming for BCF. Thanks to Jake for all he has done over the past 3 years!! Over the last 6 weeks (starting Aug 24), we have had 3 coaches provide 2 week programming cycles. We are continuing to refine our approach to drive our athletes to your best performance, and there are many ways to do this! If you have any feedback on our programming, feel free to share: - WODs you liked/didn't like - thoughts on our historical programming approach of strength & conditioning several days a week, strength day, long metcon day, skills and conditioning days. - thoughts on more traditional CrossFit programming (like crossfit.com) of just having strength or conditioning each day (along with skills, mobility, etc to have a full hour) - any other feedback (or benchmarks you're dying to test/re-test in the near future) Feel free to respond below or email email@example.com with your feedback! Your feedback helps us deliver programming that you enjoy and helps you get the best results! Thanks!
RANT Looking ahead to this Saturday, we will not be having classes at the gym. We will be at Latta Park at 10am only. Sign up in MindBody for the Boot Camp and we will see you there for a fun outdoor WOD! CrossFit Performance STRENGTH A. False Grip Ring Row @21x1, 1x6-8 reps B. Muscle Up Transition Drill, 1xAMRAP… [ 199 more words. ] http://escfitness.com/10615-latta-park-on-saturday/
(Tuesday October 6, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: "Why Your Lifts Just Aren’t Getting Better… And What to Do About It by Mike Gray for catalystathletics.com Let me try and put together a little scenario for you and tell me how close it is to what you’re going through right now. You’ve been lifting for about 18 months to a few years and all of a..." Read More, http://crossfitlocal.com/tuesday-october-6-2015/
TUESDAY Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 10 Renegade Rows (55/35 lbs) 20 Box Jumps (24″/20″) Run 200 Meters Deadlift (5x5 increase each set) Abs 2 rounds 15 barbell rollouts 15 reverse ring crunches
Check out Tony's training log on Power Rack Strength! Two weeks until B2B Triathlon and he is pulling 565lbs for reps. #CFW #CFWStrong #wantmoredomore #CompEDGE #1020Life #powerrackstrength http://www.powerrackstrength.com/end-strength-race-prep-2-weeks-out/
Nutrition Coaching Client, Lauren Wagner, has been hard at work in the kitchen creating some great paleo meals! Check this one out below - maybe give it a try yourself! Interested in becoming a Nutrition Coaching Client? Email firstname.lastname@example.org for more info. Spinach and Artichoke Chicken Carbonara, modified from paleomg.com Ingredients: 1 lb. uncured bacon, cut into 1/2 in. squares (I used half an 8 oz. package...but it got overfried anyway so I kind of ended up omitting the bacon this time...) 1 medium sized spaghetti squash 1/2 lb. chicken tenders, diced (I used 1.5 lb since I'll just top the squash with it anyway) 1 can/jar artichoke hearts (I substituted a container (2 cups) Trader Joe's english peas, microwaved) 5 - 6 cups of spinach (I used 1 bag, about 6 oz.) 1/2 yellow onion, diced (I omitted) 3 garlic cloves, minced (I omitted) Salt/pepper to taste Steps: 1. Preheat oven to 425 for the spaghetti squash 2. Cut the squash in half and use a spoon to scrape out the threads and seeds 3. Place the squash halves open side down on the baking sheet and bake for about 25 minutes 4. While squash cooks, place a large pan over medium-high heat and add the bacon until cooked through 5. Remove cooked bacon from the pan, and use leftover bacon fat to cook your onions and garlic 6. Once onions are cooked through, add the diced chicken (I revised this - I just added the chicken strips to a baking sheet and baked them after the squash, at 425 for about 25 - 30 minutes) 7. Once chicken is almost done cooking, add the artichokes to the pan 8. The spaghetti squash should be almost finished cooking - once cooked, remove from the oven. Use a fork to scrape the threads from the squash and add the threads to the pan cooking the chicken and artichokes (I didn't re-add the squash here) 9. Re-add the diced bacon to this pan as well 10. Rinse and dry the spinach and add to the pan to cook 11. Mix thoroughly 12. Cover and cook on low for 5 - 6 minutes To make it easier...I baked the squash and chicken strips separately, both at about 425 for 25 minutes. Microwaved the bag of peas for 3 minutes on high. Put the bacon and spinach in separate skillets, and just combined all the cooked ingredients into one bowl at the end.
Friday, October 23rd is the date that Dynamic Nutrition is hosting a seminar at Crossfit Iron City the Strip. I highly recommend this nutrition seminar as it will contain a lot of great information based on the science of nutrition and practical applications presented to you as an individual. No cookie cutter diets. Straight fact on nutrition for you to apply to your needs. If you are someone who has many questions about nutrition but really doesn't know what they're doing when it comes to making changes and you can make it to this event, sign up at the link below. Thanks!!! http://www.maxadrenal.com/new-products/dynamic-nutrition-1-day-seminar-cf-iron-city
Don't forget- Our new Prep Course begins TONIGHT, and there's still room for YOU! Join us, learn all the major movements of CrossFit, get an amazing workout, have fun, and get in the best shape of your life! We hope to see you tonight at 7:30! http://www.pittsburghkarate.com/SocialSite/crossfit-shadyside-pittsburgh