CrossFit CU

This is more than a gym.

This is a fun, challenging, and encouraging community.

This is a place to develop authentic fitness. Fitness for real life.

This is where physical capacity and mental toughness are tested and forged.

This is the toughest workout you’ll ever love. This is the camaraderie you’ve been missing.

This is different. This is better. This is CrossFit.

Foodie Friday : Something for Dessert

May 17, 2013 Allyson No comments

I know I’ve missed the last two weeks of Foodie Friday, but I promise this one will more than make up for that. So, here’s the story…

Tuesday was a long day for both of us (Sky had a super-busy day at work, and I went on a field trip with Averhy to Springfield, even though I was still feeling cruddy from a cold that knocked me on my butt on Monday) and after the girls went to bed, I knew I really wanted some cookies. Preferably these double-chocolate mocha cookies. The problem was, we are all out of almond flour (and coconut flour and anything else I thought I could throw together….) So, I decided to wing it…. now, I do not attempt to wing a baking recipe often, but the need for chocolate was great and the time (before I wanted to go to bed) was short. Since we were out of almond flour, I threw some raw almonds in the Ninja to try to make my own flour, and it worked… kinda… still a bit chunky, but I pressed forward… and ended up with some very runny cookie dough. I decided to give it a shot anyway, and as Sky came into the kitchen asking “whatcha makin?” I let him know it was either going to be an epic fail, or it was going to be something…. lucky for you, it turned out to be something. And then when Sky had the brilliant idea of putting frosting in between two cookies, and sticking them in the freezer for a few minutes… well, it REALLY became something. So the next time somebody asks what you can bring to a potluck, just say “I’ll bring Something for dessert” and bring this. You’ll be a hero

SOMETHING FOR DESSERT

cookies:

2 cups raw almonds, chopped in the Ninja until almost a flour texture
1/2 c. cocoa powder
1/2 tsp. baking soda
1/2 tsp. salt
2 Tbsp. coffee
1/3 c. honey
1/2 c. butter, melted
1 Tbsp. vanilla
1/3 c. dark chocolate chips (if you want)

Mix dry; Mix wet; Mix together. Put spoonfuls on a baking sheet with room in between (they’ll spread). Bake at 350* for 8 minutes. Then let cool ON THE BAKING SHEET for about 15 minutes.

frosting inside:

1 avocado, peeled and pitted
1/4 c. cocoa powder
1/4 c. honey or maple syrup
1 Tbsp. coconut oil
1/2 tsp. vanilla
1/4 tsp. salt

Blend it all in a Ninja until smooth. If you put it in the fridge, it will stiffen up. Spread between two cookies and put in the freezer for 5-10 minutes before serving.

Athlete Spotlight: Drew Reiss

May 06, 2013 Allyson No comments

Some new athletes walk in the door with a strong background in sports or other fitness activities, and yet they quickly realize how different (and awesome) CrossFit is when compared to other fitness regimens. Today we want to shine the Athlete Spotlight on Drew Reiss – a great example of a fit guy who recently jumped in to CrossFit with both feet (even taking 2nd place at his first CF Competition in April!) because he wants to be even more fit!

When did you first start CrossFit and how were you introduced to it?
I started CrossFit in late January of this year. After hearing my best friend Kate rave about CrossFit for 3 months I final decided to humor her and go to an intro session. During that intro session I realized how unbalanced I was when it came to my overall fitness. I have been hooked ever since.

What do you do to pay the bills?
I currently work part-time at an internship doing software development as well as TA for the University of Illinois.

What was your fitness background before becoming a CrossFitter?
Before Crossfit, I was your typical meathead living in the basement of the ARC. I followed a bodybuilding routine of shameful isolation movements – though I always have strived for more of a fitness model physique. Since starting CrossFit I have never looked back.

What is your favorite part of being an athlete at CrossFit CU?
Without a doubt, the community – in just 3 months I feel like CrossFit CU is my second home. Everyone is so encouraging and friendly.

You’ve got two sentences to tell someone in an elevator what CrossFit has done for you. What do you say?
In addition to the community, and the obvious fitness benefits, CrossFit has made a huge difference in my schoolwork. The mental toughness I have gained from CrossFit can easily be translated from pushing through thrusters unbroken to staying focused and resisting distractions. This semester I’m hoping to receive my highest semester GPA in the past 3 years at the University.

If you could walk into the gym tomorrow and be able to do one thing that you currently struggle with, what would it be?
CTB butterfly pullups

What is your favorite movement in CrossFit?
Ring muscle up

What is your least favorite CrossFit movement?
Wall Balls! Working on making them my new favorite though!

What’s your favorite Paleo-friendly food?
Rotisserie chicken

What is your favorite cheat food?
Frozen yogurt where you can put on your own toppings.

Which CFCU athlete(s) do you admire most, and why?
Three come to mind:
All of the older (but still young!) athletes: especially those with kids that are continuing to dedicate themselves to a healthy lifestyle despite all the stresses of work, life, etc. It’s easy to be fit in your early 20s. Staying fit after that takes much more effort and mental toughness.

Brandon Lovett: He is one of the best CrossFitters I have met, yet you would never know it since he is so modest about it. Brandon provides the perfect balance between focus and fun, which contributes to CrossFitCU’s work hard play hard atmosphere. Always wanting an older brother, Brandon is the closest I have ever come.

Kate Pond: I have seen Kate’s commitment and dedication in so many aspects of her life and it’s no surprise she approaches CrossFit with the same effort. Competitive by nature, and mentally tough by choice I have never seen anyone with her work ethic. When she decides she wants something she works for it for as long as it takes until she gets it. We always have this constant friendly (mostly – haha) competition between us that pushes me to a level I could never reach on my own.

If you could have any superpower, what would it be?
I would want the ability to not need to sleep. Sleeping takes up so much time and life’s too short as it is!

It’s Saturday night in CU and you’ve got a pocketful of cash. What would you do?
I have a really close circle of friends (Andrew, Nate, and James) and every time the 4 of us get together we are guaranteed to have a good time.

Wanna get MUDDY?

April 29, 2013 Allyson No comments

2nd Annual Cinco de Mayo Paleo Party next weekend!

April 26, 2013 Allyson No comments

Foodie Friday : Turkey-Artichoke Meatballs

April 26, 2013 Allyson No comments

I found this recipe over at PaleOMG.com and knew it would be delicious with some Zoodles, so I made it (with a few tweaks to the original recipe of course.) One side note – as I make more and more recipes from PaleOMG, I have noticed that her cooking times are almost always shorter than mine need to be… maybe it’s the higher altitude she’s at, or maybe she just lets things cook a little longer in the pan before popping them in the oven, but just a heads-up if you’re trying any of her recipes (all of which have been delicious btw…)

TURKEY-ARTICHOKE MEATBALLS

1 pound ground turkey
1 (14 ounce) can of artichoke hearts, diced
1 small yellow onion, finely diced
3-4 Tbsp. dried chopped basil
1 teaspoon dried parsley
salt and pepper, to taste
1 Tbsp. bacon fat

Preheat oven to 350 degrees.
Place skillet over medium heat, add bacon fat, then add diced onions and artichoke hearts.
Move artichoke hearts and onions around in the pan and cook until onions are translucent.
I didn’t wait for the veggies to cool. I just dumped them in a large bowl and mixed together with the turkey and other ingredients.
Make 18 – 24 same sized meatballs. I used two spoons to avoid messy hands.
Place on a baking sheet – I line mine with silpat (an awesome no-stick cookie sheet)
Bake for 20-30 minutes until cooked through.
These were super-tasty on zoodles with salt and pepper to taste.

The 5K WOD is THIS FRIDAY!

April 24, 2013 Allyson No comments

We have 10 teams of 2 signed up to run the Illinois 5K this Friday night (AWESOME!!) because they know that doing it as a WOD is 5x the fun! Here are the teams:

Cara Arlo & Emily Newton
Lindsey Clark & Steph Grant
Lauren Daly & Rachel Wickness
Brooke Elliot & Krissy Schoemaker
Erica Buzicky & Jama Grotelueschen
Ashleigh Orton & Molly Baldes
Mac Kemp & Kevin Roth
Tyler Koger & Josh Markiewicz
Dave Wickness & Chris Newman
Robin Elliott & Antonio Sanchez

Details about the WOD are below. Remember to pick up your race packet and bib at the Expo on Friday between 10am and 6pm, then meet us at the corner of Oak St. and Hazelwood Dr. There will be a TON of people, so be sure to wear your CFCU gear so we can see you, and there will be a coach or other CFCU smiling face at each of our mini-WOD locations.

If you’re NOT running in the 5K WOD this Friday and want to cheer on our athletes, please come out and show your support – either at one of the WOD stations or anywhere along the 5K route! Also, if you’d like to VOLUNTEER to help at any of the WOD stations (holding a big CrossFit CU sign or helping keep our equipment together), then please email allyson@crossfitcu.com — thanks!!

Workout of the Day
- Friday 5/24/13
  May 23, 2013
  Warm-Up:
  7 Minute Amrap
  -10 Lunge Pass Thru
  -10 KB Swing
  -5 KB Figure 8’s
  -10 KB Goblet Squat
  -10 Hollow Rock/Superman
  Mobility:
  -Banded Hip Extension- 2 min ea
  -High Elbow- 2 min ea
  -Bully/Open Chest- 1 min ea/arm
  A. 7 Minute EMOM
  -As many Unbroken, full ROM Ring Dips as possible each minute
  -Make it challenging but shoot for a minimum of 5 per minute
  B.WOD
  Death By…
  -Thrusters (115# / 85#)
  *Complete one Thruster the first minute, two the second, three the third, and so on until you can not complete the given number of Thrusters within that 1 minute window.
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