Crossfit Bathurst

“Fran”, 21-15-9 of

• Thrusters
• Pullups

Now that’s northshore CrossFittin’  !

Quote of the week:

Post Fran …

“ahhh, I felt like I forced myself today!

So, at the end of 2011, I have been thinking about starting a 30 day no sugar challenge, and more… but I wanted to wait a month before starting it and let the new year settle in. A few mentioned they would be up for it, and I am hoping most people will decide to join us.

From January 30th to the end of February, we will swear off refined sugar from our diets.  This can mean a lot of things, but let’s make it simple to start.  (You can take it as far as you want).  The first 2 weeks, no desserts, sodas, candy, sauce–anything with sugar or high fructose corn syrup in it. Then the last two weeks, we’ll add any kind of bread and pasta to the challenge.

Now I don’t believe in being very cold turkey about it, so we will be allowed to ONE cheat meal a week to have an endulgence. But only one!

In order to participate in the challenge, you need to sign up by Monday,  Jan 30th.  You can either post to the comments here or sign up at the gym.  To make this challenge actually mean something, I decided on a $100 buy in.  If you make it through the month, you get the money back;  if not, we will split half the money to the winners and the other half  towards new equipment at the gym.  I know this sounds like a lot of money, but I want you to stick with the challenge, and sometimes having $100 dollars on the line can push you through a weak moment.  Will you really want to pay $100 for a scoop of ice cream or a piece of bread?  I will take your personal check or money and hold it for the month.  You will get it back when you complete the challenge.

I am sure there will be a lot of questions about types of sugar.  Here’s a list of refine sugars and more. If you want to take it farther, you can eliminate all other types of sugar:

• sugar (cane, brown, granulated, powdered,  etc)
• high fructose corn syrup
• crystalline fructose
• honey
• maple syrup
• molasses
• rice syrup
• agave nectar
• maltodextrin
• sucrose
• glucose
• artificial sugars (aspartame, saccharin, sucrolose, Splenda, etc.)
• sugar alcohols (maltitol, xylitol, and sorbitol)
• alcohol (beer, wine, liquor)
• pop, energy drinks, fruit juice, cane juice, etc.
• any types of desserts, cakes, candies, chocolate, etc.

The more people we can get involved, the more fun it will be, so let’s just make it simple to start.
I am also thinking about doing some kind of blog for us to check in on daily. We can talk about what we are eating, what are craving, who is still in, who is out, what are good things to eat when you are craving chocolate…stuff like that. What do you guys think?

So, who’s in for the challenge?

AMRAP in 12 minutes of :

• 6 Behind the Neck Push Press/Jerks
• 6 Dead Hang C2B Pullups

Rejean learning how to clean

(not talking about the broom)

4 Rounds for time of :

• 5 Muscle ups
• 10 Power Clean
• 15 Burpees

Courtesy of Paleo Diet Lifestyle

Recipe of the week: Stuffed pork tenderloin

• 1 2lbs pork tenderloin;
• 1 egg;
• ½ medium onion, chopped;
• 6 sun-dried tomatoes, chopped;
• 2 large artichoke hearts, chopped;
• ½ tsp fresh sage, finely chopped;
• 1/8 tsp fresh thyme, finely chopped;
• 1/8 tsp nutmeg;
• 2 cloves garlic, minced;
• A few tbsp paleo cooking fat like lard, coconut oil or clarified butter;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. In a medium skillet over a medium-high heat, saute the onion, sun-dried tomatoes, artichoke hearts, sage, thyme, nutmeg and garlic in a few tablespoons of paleo cooking fat. You can also add the olive oil that the sun-dried tomatoes come in if your are using jarred sun-dried tomatoes. This oil, provided it’s only olive oil and not another vegetable seed oil, is healthy and full of delicious spices and flavor. Saute everything for about 3 to 4 minutes, just until the onions become slightly translucent and the tomatoes and artichokes begin to become tender. Remove the skillet from the heat and set aside for later use.
2. Place the pork tenderloin in a 9×13 baking dish, rub some cooking fat all over and sprinkle with salt and pepper to taste. In order to stuff the loin, create a seam in the meat by cutting it down the center lengthwise, essentially, you want to be able to unfold the meat. Set the meat aside until the stuffing has been prepared.
3. Preheat your oven to 450F.
4. Turn your attention back to the stuffing. Once the ingredients from the skillet have completely cooled, whisk in an egg. The egg is essential to the stuffing, as this is what replaces the usual “breadcrumbs” and works to hold everything together. However, to make this work best, the sun-dried tomato/artichoke mixture must be cool, otherwise it will cook the egg before it is even stuffed in the meat and the egg will no longer act as a glue, since it cannot be cooked twice.
5. Take the stuffing and begin spreading it across the seam of the meat. Avoid filling the meat too much, as you will not be able to fold the pork closed. Use some toothpicks to ensure the tenderloin does not pop open while cooking.
6. Cook, uncovered, at 450 F for 30 minutes. Once the first 30 minutes have passed, reduce the heat to 300 F and cook for another 20 minutes. When the time is up, turn off the oven, but allow the meat to remain in it for at least 15 minutes. This cooking method is perfect for keeping the meat from overcooking and becoming dry. Bon appetit!

** reminder that today’s noon class is cancelled. Sorry for the inconvenience

3 Rounds for time of:

• 40 Mountain Climbers (double count)
• 21 KettleBell Swings
• 12 Pullups

M N O P