Homemade Granola Bars are a family favourite at the Beveridge Residence! Coach Nate eats one of these with his post workout shake basically every day! We are not saying these are the healthiest, but it is nice to know the ingredients in your food! Great for replenishing those carbs!
PESTO CHICKEN MEATBALLS + HARVEST VEGETABLES + CAULIFLOWER RICE
Wether you are looking for some meal prepping ideas, or an amazing family dinner, this is a set of recipes you are going to want to add to your Cookbook!
The Pesto Chicken Meatballs are simply amazing! Enough said. If you like flavour, then you will love these. Coach Nate says he could eat them every day. Moist, fluffy and packed with protein. yummy!
The Harvest Vegetables and Cauliflower Rice combo makes up the base of most of the Meal Preps at the Beveridge household. The mix of yams, carrots, celery & onions mixed with seasoning really pops with flavour, and the Cauliflower rice rounds out the meal to help you feel full without cranking up the carbs too much. You can always substitute regular rice if you are looking to add more carbs to your pre/post workout meal. Pairing this combo with almost any protein source is a quick and easy way to make a near flawless meal prep for your busy week!
WOD – OCT 24th
WU: 3 rounds + Dynamic Stretch (15 mins)
- Shuffle 25 yd each way
- Carioca 25 yds each way
- High Knees 25 yards
- Butt kicks 25 yards
- 10 Overhead squats with a cream/red/blue Band (stand with the band under your feet and in your hands in the OHS position).
MOBILITY: (10 mins)
- Upper Thoracic Spine
- Roll and or stretch each area as needed
SWOD: (15 mins)
- Overhead Squats
- 5 x 5 (every 2 mins)
- Go moderately heavy but do not come close to failing.
WOD: SQUATING ISABEL (12 min cap)
- 30 Squat Snatches for time (134/93#)
- For an extra challenge, try the RealXtreme RX for this WOD: Reps only count if they are multiples (any single reps do not count). This means you can do doubles, triples, 10 in a row, whatever. Just don’t do only 1 rep, it won’t count.
POST: Roll your Quads/Glutes & Stretch out your shoulders.
And now a note from one of our members: LISA BRIGGS. Please take a minute to read this.
With the holiday season fast approaching, I want to challenge all of my friends, family and other people reading this to make a generous, healthy donation to their local food bank.
The food banks rely on the donations of the community to help feed those in need; however, a lot of the foods that we donate are often cheap, processed foods with a long shelf life. Foods we wouldn’t feed to our own families. Low income families don’t have the resources that we have to make better health and nutrition choices. They depend on what the food bank gives them. As a community, it is time to up the ante with our donations. Help these families to stock their shelves with clean, real food and give them information and ideas on how to keep the pattern going. Healthy foods such as beans, canned fruits & vegetables, brown rice, bottled water, quick oats, nuts (cashews, almonds), canned tuna, canned salmon, even dried fruit (raisins and cranberries make far better snacks for the children). If you’re feeling creative, include an EASY recipe with your donation! The food banks also need baby formula and diapers. I’m giving the addresses and phone numbers to you for your ease of reference. So now there are no “reasons” for you not to make a quick trip over there. The Langley Food Bank is located at 5768 203 Street, Langley. The phone number is 604-533-0671. The Aldergrove Food Bank is located at 27309 Fraser Highway, Langley. Phone number 604-857-1671.
To my fellow CrossFit community members: Hybrid Athletics Langley will be accepting food bank donations starting November 1. They will handle the delivery of donations to the food bank, all you have to do is bring in your generous donations! With all the health and wellness information we have gained as members of Hybrid, we can all pay it forward by giving a few healthy food items to our community members in need.
We will be posting again about hosting an actual Launch Party at the Gym which will include:
- An explanation of what PALEO really is.
- Some example recipes and a list of resources to help you out.
- Weigh in and Measurements (if you choose – we highly recommend it)
- Accountability partners.
- Goal Setting.
- Much, Much More.
We encourage you to start purging tomorrow. Remove everything from your house that doesn’t fit with a healthy diet. If you aren’t sure about it, ask us. By giving you a few days to try it out on your own, the hope is that you will come up with a few questions for us that you might not have had if we just started with a meeting.
Make a plan, write it down, and execute. Check back here for more info in the coming days.
Male Finalist: Josh Smith – Pair of Innov8 Shoes
Male Runner-up : Paul Kobilke – Pair of Hybrid Athletic Shorts
Female Finalist: Diana Webb – Gift Card to Forever Yours Lingerie / Gift Card to Browns Social House
Female Runner-up : Delaina Snider – pair of Female Hybrid Shorts
Everyone had amazing results and we are very proud of all of you. Keep an eye on the main page for upcoming info about our next Nutrition and Performance Challenge!!!
With that being said, let’s get ready to move some serious weight tomorrow!
WOD – DEC 29 – Max Deadlift
WU: 4 rounds
- 10 MB Slams
- 10 Box/Bench Jumps (step down on the first set or two)
MOBILITY: stretch/roll out that low back, glutes and Hammies
STRENGTH: 1 RM Deadlift + Weighted Pullups (7 x 3)
- 3 rounds of Tech work (light weight and lots of coaching)
- 4 rounds to build up weight
- 3 attempts at a 1 RM (go up if you get it)
- In between rounds 1-7 we will be doing 3 Weighted Pullups
WOD: 3 Rounds
- 21-18-15 SDHP (95/65)
- 12-9-6 L-Chinups
POST: Spin and STRETCH/ROLL
Hitting the WODS is just part of the equation. Make sure you are stretching out and working on your Mobility DAILY! Being flexible will allow you greater range of motion to perform exercises (the deadlift is a great example of this). Come in early and do some extra rolling, stay after class and work some mobility exercises. Nutrition is also a HUGE part of the puzzle. Figure your diet out and get on the right path to a Healthier year in 2012. For more info, check out Coach Nate’s new Nutrition Blog and join him in our HYBRID ATHLETIC Nutrition Challenge for the month of January. Ask your coaches or the Service Desk Staff for more info.
In order to facilitate this stated “Reaching of Goals” we have decided to create a few new resources for all our members:
1: White Board Tracking
We will be tracking more accurately on the White Board at the Gym. As you may have seen we have permanently marked one of the Boards with a Scoring Table. This will allow us to keep a much cleaner list of who came and how they performed each day. We will be entering the info into the FITVIEW system that we are running (if you don’t know what this is, ask your coach today). FITVIEW will track everything for you, complete with neat little graphs and charts to show your progress. There is even and Ipod/Iphone & an Ipad app available. In addition to this, we are creating a “White Board” Photo Gallery on the Hybrid Athletics FaceBook Page. The plan is that at the end of each day we will post a pic of the White Board for that day, so you can get a quick look at how your times stacked up.
Our request from each of you, is that when you arrive at the gym each day, you go straight over to the Scoring Board and write your name down in the next available ROW. This will allow us to know you are there, keep track of your scores, and get your info entered into the system properly (this is important to allow us to help you assess your progress towards your goals). Thank you in advance for your efforts in this matter.
2: Nutrition Blog and 30 Day Paleo/Nutrition Challenge
Starting tomorrow (December 26th) Coach Nate will be starting a PALEO BLOG at http://coachn8.wordpress.com/. Coach Nate will also be leading a Paleo/Nutrition Challenge here at HYBRID during the month of January. Keep an eye on our website, FaceBook, Twitter and Coach Nate’s Blog for all the details. Feel free to ask the coaches or service desk staff for more info when you are at the gym as well.
This is just a quick point to remind everyone about health risks that are always present in public places. Many people are sick these days and as always, these viruses are very contaigious. Make sure to wash your hands ALL the time and to clean up after yourself at the gym. There are spray bottles places throughout the gym for everyone to use to wipe down equipment, mats, etc. Please take the time to use them.
Also, we have had a few incidents of people bleeding lately. If you happen to cut yourself, please take care of it IMMEDIATELY. Don’t wait until the end of the workout when your blood is already spread around the gym. We all want to get a good workout in, but take a few seconds to wash yourself off, tape yourself up, and then get back at it, if it is safe to do so. We have cleaned and disinfected the aforementioned areas of concern, but moving forward let’s all be proactive and keep your facility clean and safe.
We hope everyone had a Very Merry Christmas and wish you all a Happy New Year!
Sign up for our 90 Day challenge and receive up to 50% off your unlimited pass for 3 months. The 90 day challenge includes nutrition guidance, meal planning, one-on-one nutrition coaching, and your supplements delivered to your door for as little as $49 / month! Talk to one of the HYBRID Coaches about the 90 day Challenge and get started today on the path to better health tomorrow. Sign up before November 1st and receive a bonus gift!