Let me start by telling you that I have been to a lot of cert's over the years and after spending two days with Jeff and Mikki Martin, I must say that the CrossFit Kids Certification is by far the most valuable I have ever attended. This was a very engaging and interactive experience. What Maribel and I learned over the weekend was not just about CrossFit for KIDS but for men and women of all ages. When we sat down on day one, this was written on the whiteboard..."CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (nuerological, cognitive, motor)." This definition of their program was explained in detail through lectures and demonstrated very clearly. We observed several classes including; preschool (3-5), kids (5-12) and teens (13-17). The "9 Foundational" CrossFit moves were reviewed and everyone learned how to teach (cue) these movements at all levels (preschool, kids and teens). Each class involved a "game", which was more important than the WOD (workout). The key to their SUCCESS is simple... make sure they are HAVING FUN. Funny how we forget about this. Jeff, Mikki and the entire CFK staff did an amazing job presenting and putting on a fantastic weekend. I can't wait to bring it all back to the Brickhouse! Get ready to have fun!



A BIG THANKS to Jeff and Mikki Martin

Workout of the Day
Snatch
3, 3, 3
-break
As many rounds as possible in 8 minutes of:
10 Burpee
20 Overhead Walking Lunge #45/25

PALEO RECIPE
"Paleo Coconut Banana Smoothie" -Spark Recipes
Thai Kitchen Coconut Milk, 1/2 cup
Banana, fresh, 1 medium (7" to 7-7/8" long)
Water, tap, 1/2 cup
1 cup ice

“If it's not fun, you're not doing it right”-Bob Basso

Our "Student Athlete of the Week" is MIKE! As you can tell, this guy is in damn good shape. He's got a solid weight lifting background that's helped him excel in our CrossFit program, faster than most people. In fact, he has made so much progress in such a short period of time, Mike has joined TEAM LALANNE and will be participating in the CrossFit Games Sectional Qualifiers in March... Keep it up Mike!



Workout of the Day
"Half-JACKED"
For time:
500 Pull-Ups
500 Push-Ups

PALEO RECIPE
"Warm Watercress and Pine Nut Salad"
Watercress used to be a drab and unexciting vegetable, usually only used as a garnish. Now it has taken front seat as a main part of the meal. Even fussy eaters will welcome this nutritious and tasty dish.
1/4 cup olive oil
1 lb. watercress, finely chopped
1 large garlic clove
1/2 cup diced bacon
1/4 cup pine nuts
1/2 tsp salt
1/4 cup hazelnuts, finely chopped
1/2 tsp pepper
In a heavy 12 inch skillet, heat the olive oil. Cut the garlic clove in half lengthwise and add it to the oil. Cook for 2 minutes, stirring constantly. Remove the garlic and discard. Add all the nuts and cook for 5 to 6 minutes, or until they are browned. Add bacon, salt and pepper. Cook 2 to 3 minutes. Dry watercress before you add it to the oil. Working fast, toss watercress into mixture, making sure it is well coated and barely heated through. If left too long it loses some of its crispiness. Season to taste and serve immediately.Enjoy!

“Opposition is a natural part of life. Just as we develop our physical muscles through overcoming opposition - such as lifting weights - we develop our character muscles by overcoming challenges and adversity.”-Stephen R. Covey

Paleolithic diet is so easy, cavemen actually did it
By Christina Ianzito (Saturday, January 2, 2010)
Here's a question for the weight-conscious: How often do you see a fat caveman? Exactly. Maybe excepting Fred Flintstone and Barney Rubble, most portrayals of the people who lived 12,000 years ago depict svelte folks baring rock-hard -- if hairy -- abs. What's their secret? Surely it's great exercise to be out chasing woolly mammoths and foraging for berries all day. And it helped that there were no Fruity Pebbles or venti white chocolate mochas hundreds of generations ago...

...It's near impossible to even guesstimate how many people are eating Paleo, but you'd likely find followers at one of the 1,000-plus CrossFit affiliates across the country, including at least 15 in the Washington area. Most are educating their clients about eating Paleo, says Chris LaLanne, owner of LaLanne Fitness in San Francisco and the grandnephew of the fitness guru Jack LaLanne. The younger LaLanne is a writer for Cordain's Web site."-Washington Post



Workout of the Day
Run 1 mile for time!
rest-
Repeat

PALEO RESOURCE by CrossFit Kids
Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don't eat more.

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” – Edward Stanley

It's a new year and we're adding a new element to our program. Today we are off to Ramona, Ca. to attend the CrossFit Kids Certification. This is something we have wanted to do for a long time and both Maribel and I are excited to add Kids Classes to our schedule in the new year the "Brickhouse." Our program is about to get a whole lot more fun! This will also allow me to reach out to local schools and teach children about the importance of fitness and nutrition.



MARIBEL coaching the final class of 2009... HAPPY NEW YEAR!

Workout of the Day
Squat Therapy

PALEO RECIPE
"Metabolic Restoration"
Drink 1/2 gallon of water.
Sleep 7-9 hours
Drink 1/2 gallon of water.

“The best of all medicines is resting and fasting”-Benjamin Franklin