Tuesday February 21, 2017

Chipotle Chicken Sweet Potato Skins by Jeremy S

I’m sure you have all been on the edge of your seats, anxiously waiting for the recipe that I would be bringing to you this week. Well wait no longer! This has definitely been one of the go to meals over the last few weeks at Casa de Smarch. Its quick, easy and delicious…..What more do you want out of a meal?

Here is a list of the ingredients you will need:

  • 3 medium sweet potatoes
  • ¾ lb (about 2 small) boneless skinless chicken breast
  • ¼ cup olive oil
  • 2 tablespoon fresh lime juice
  • 2 cloves garlic, minced or grated
  • 3 whole chipotle pepper, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon cumin
  • 2 teaspoons chili powder
  • Salt and pepper to taste
  • 2 (half a 10oz bag) cups of spinach
  • 5 ounces sharp white cheddar cheese, grated

We like to use sweet potatoes that are already wrapped, so all you need to do is pop them in the microwave and let them cook for 9-11 minutes depending on how soft you want the insides. Another quick time hack we use for this recipe is we grab a rotisserie chicken from our local grocery store. This helps because we do not have to spend time cooking chicken breast because it is already cooked for us. So start by shredding the chicken with a fork or your hands and when the sweet potatoes are done cut in half and allow to cool for 5-10 minutes.

In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.

Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach and shredded chicken together, set aside and keep warm.

Turn the oven up to 400 degrees. Scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own (I reserved the remaining flesh, for another use) and place in a baking dish. Brush the skins with a little of the chipotle sauce and bake for 5- 10 muntes until nice and crisp. While the skins bake mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture, top with shredded cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp.

I hope you all enjoy this recipe. Please feel free to share how it turns out for you on our Facebook page. Bon appetit!

Want more info? Go here to download our Guide to Quickly Melt Belly Fat for FREE!

Monday February 20, 2017

Let’s Score Some Points by Coach Chad

So Friday Night Lights starts on Friday. Sweet! But this year it’s not just all about the WOD score. There’s an entirely new scoring system that you need to know about because it starts TOMORROW (2/21)! Here’s the details:

Lifestyle Points

7+ Hours of Sleep Daily – You have to do this 6 out of 7 days per week to get the point. This can include naps.

Fish Oil Daily – You have to do this 6 out of 7 days per week to get the point. You can use any form of fish oil OR eat 2 palm-sized servings of fish throughout the week.

1/2 BW in oz. Water Daily – You have to do this 6 out of 7 days per week to get the point.

Mobilize 6+ Min Daily – You have to do this 6 out of 7 days per week to get the point.

Post-WOD Protein – You have to do this within an hour of each workout completed during the week.

Log all WODs in SugarWOD – You have to do this for each workout completed during the week.

Spirit Points

2 Points WOD during FNL – If you WOD during FNL, you get 2 points. Sweet!

3 Points Dressing w/ Weekly Theme – If you dress up for the weekly theme (favorite sports team, 80s night, Local pride, St. Patty’s Day, favorite superhero), you get 3 points.

Performance Points

Top 5 Rx Males and Females – If you’re in the top 5 males or top 5 females, big time points!

Top 5 Scaled Males and Females – If you’re in the top 5 males or top 5 females, big time points!

Now here’s the crazy part. This starts TOMORROW (Tuesday 2/21). You need to start logging your Lifestyle Points. You can do that on the FNL 2017 Google Doc. Make sure you go to the “Daily Reqs Wk 1” tab at the bottom to enter your “yes”.

Saturday February 18, 2017

Don’t forget to come eat sweets with us on today! Enter your favorite dessert into the contest and then sample all the rest.

Today at 2PM

Bring your friends and family! Open to everyone!

Friday February 17, 2017

Sensei by Coach Chad

Who exactly is a coach? When I think of the ones in my life, I experience a myriad of flashbacks. From the good ones to the not so good ones, there have been quite a few. Growing up, they were baseball and soccer ones. After graduating, there was a void of coaching in my life. So what happened?

Somehow I stumbled across CrossFit.com and fell in love right away. The program was created by a former gymnast named Greg Glassman or “Coach” for short. Reading his articles like the ones below changed my outlook on training and fitness in general:

The first three issues were seminal articles that originally defined CrossFit.
What is Fitness
The Garage Gym

Three of Coach Glassman’s letters to trainers:
Professional Training
Scaling Professional Training

Three beginner’s articles:
A Beginner’s Guide to CrossFit
A CrossFit Startup Guide 1
A CrossFit Startup Guide 2

So does that mean that a coach is anyone who changes your life (ideally for the better)? Maybe. At what point then do we get assigned the title of “Coach?” Some say it starts when you pass your CrossFit Level 1. I can partially agree with that. I know it sure felt weird to be called that after receiving mine. But maybe that’s because I ultimately still view myself as an athlete desiring to be led. What is this innate desire within us to be taught and brought to a place of betterment? Why do we feel content but never completely satisfied with our performance?

Ultimately I think it boils down to the fact that we all want to be cared for. We want to know that someone notices when we don’t perform at 100% or, maybe more importantly, when we give it everything we have and come away with a new personal best. We want to know that we’re being taken care of by someone who desires that we achieve all of the goals that we think are possible and plenty of the ones that we can’t yet conceive.

When a person steps into that role, they have officially become a coach.


Thursday February 16, 2017

Happy 50th birthday Rothy!

Be Coachable by Coach Kelly

Have you ever tried to tell your significant other how to do something? How about telling your significant other how to workout? This is dangerous territory. Might as well go ahead and make up your bed on the couch.

Way back when Chad used to work at a globo gym as a personal trainer, I thought it would be a good idea if he was my personal trainer. Bad idea. Very bad idea.

He would say things like ‘go faster’ ‘don’t rest’ ‘get back to work.’ You know, stuff a personal trainer would say to his clients. Those are things you just do NOT say to your sweetie. It would garner responses from me like ‘I am going fast. Don’t you see me?’ ‘I’m not resting. I’m thirsty. I need water. What’s wrong with you? Can’t a person get water?’ ‘Fine, you do it.’

Not great for relationship building. Or is it?

As I tiptoed into the world of CrossFit snatches, cleans, jerks, toes to bar, everything was foreign to me. The one familiar fixture in the gym – Chad. This is where I say I asked him for help, he coached me and there were butterflies and rainbows right? Wrong.

I would ask and he would tell me what to correct. My response? ‘I was doing it like that, you just didn’t see.’ His response? Shrug and ask another coach to help me. The other coach would tell me the exact same thing as Chad except I listened, took the cue and corrected my form.

Why do we do this? I’m guessing there’s an element of pride in there. We don’t like our significant other telling us what to do or how to do it. We think we know already, or even know better.

Over time, I started asking Chad to help me with pull ups, or cleans or dips or any number of skills. Slowly I started to become coachable. This was exciting because now we could celebrate my successes. I said ‘thank you’ and ‘hey watch this’ or ‘will you check my form?’

Sometimes he even asks me to watch his technique. Together, we help and balance each other. We push each other to be better in the gym and outside of the gym. That, my friends, is why you should allow yourselves to be coachable. I promise you’ll be glad you did.

Wednesday February 15, 2017

REST? But I’m a CrossFitter! by Coach Chad

I used to train 5 days a week, every week. I’ve never really been one to go all out all 7 days so I can’t really relate to that. Maybe it’s because I was never really an endurance athlete. However I can say that since I’ve cut down from 5 days to 3 or 4, I feel better rested and able to maintain a high level output.

My most important question to you would be “What are your goals?” If you’re looking to do marathons or triathlons, then you’ll have to train pretty often. If you’re more interested in strength gains and general fitness, then you’ll want to rest more. The intensity is more important than the frequency.

Also, when is the last time that you took a solid week off? I mean ONE FULL WEEK. If it’s been more than 3 months, you need to do that ASAP. I can’t tell you how many times I’ve come off a week of rest and PRed my first day back. There’s just something about getting plenty of rest that sets you up to rock it when you come back.

How is your recovery regimen? You need to recover as hard as you train. That means taking your fish oil, vitamin D and magnesium. Are you sleeping 8+ hours a night? On the days that you should be resting, are you using mobilitywod.com to fix the little things that inevitably pop up? Aches and pains are red flags. Are you addressing them or just waiting until they disappear?

As you know we’re big fans of CrossFit Invictus’ programming. Here’s what CJ Martin programs for us every Sunday:

Recovery Day
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

The importance of this stuff weighs at least equally with the actual training. If you’re not following these steps, chances are you’re gains are probably being limited. Check out this story from Kelly Starrett:

“I went to Mexico once and rented a car and abused it, playing ‘Gas-o, Brake-o.’ To play Gas-o, Brake-o I keep the gas pedal pegged to the floor and accelerate and decelerate with the brake. WHAM! I’m redlining. WHAAAAAH! until the car is about to blow up. So I swing into my hotel and park the car and a guy comes running up to me and says, ‘Señor!,’ pointing at the rear tire because it’s erupted into flames.”

Why is he telling you this?

“If you’re a runner with really tight hips and poor sliding surfaces in your joints, you’re running around revving your engine with the brakes on. You’re playing Gas-o, Brake-o. And now your knee is on fire.”

Starting to make sense? What are your thoughts?

Tuesday February 14, 2017

Time to Switch It Up! by Coach Chad

So hopefully by now you’ve heard about this SugarWOD thing we’re doing. If not, check out this post: http://crossfitlocal.com/monday-february-6-2017/

It’s a great app and there’s a ton of good features on there. If you haven’t already, cruise around and check out some of the sweet features like:

Prepare: Under the WOD, you’ll click this button to see your current PR, workout history and cool videos to get you prepped.

Leaderboard: Where you can see all of the results from the day. It’s also a great place to give everyone else Fist Bumps and leave a few comments about how awesome they are.

Log Your Result: This whole thing is pretty pointless if you aren’t doing this part. How else are you going to show progress and receive some love from everybody else in the box?

Your Logbook: Where you can put in your own WODs if they’re different from the class

Percentage Calculator: One of my favorite tools! No more using the calculator and individually adding up your percentages. Just adjust the number at the top to your PR and it gives you everything you need for the day!

Now here’s where it gets interesting. We will no longer be posting the WOD in this exact spot daily. You’ll have to click the “WODs” button that you should currently see in the bottom right-hand corner of your screen. See it? If not, make sure you’re using the correct website address: http://crossfitlocal.com/wods/

We’ll still continue to post awesome blog content here and to our Facebook page. You’ll just need to click that button to see the workouts.

We hope you love this added feature. So far, people seem to really be on board with it. Encourage your friends to log their results. See you on the leaderboard!

Monday February 13, 2017

You can earn your team bonus points by taking fish oil and protein during Friday Night Lights! While it doesn’t have to be Stronger Faster Healthier (SFH), we love their products and we want to make it easy for you to earn those points!

We will be sampling all of our SFH products during all classes on Monday (2/13) and Tuesday (2/14)! Be sure to stop by the product demo table and grab your sample. We’ll have the following available:

  • Push
  • Strong
  • Fuel
  • Pure
  • O3+D3

As an added bonus, for everyone signed up for FNL, if you preorder any of the SFH products during the tasting, you’ll receive 10% off!

As a reminder, registration for FNL closes in ONE week, on Friday 2/17! REGISTER HERE!


Workout of the Day
Every 2.5 minutes for 15 minutes:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%


Rx: L2: L1:
“2015 Firestarter Challenge WOD 4”
With a partner and only one person working at a time, complete:
400m Farmer’s Carry (24/16 kg) 400m Farmer’s Carry (20/12 kg) 400m Farmer’s Carry (16/10 lbs)
1000/800m Row 1000/800m Row 1000/800m Row
75 Wall Balls (20/14 lbs) 75 Wall Balls (16/10 lbs) 75 Wall Balls (12/6 lbs)
50 Burpees 50 Burpees 50 Burpees


Beginner Only WOD
5 sets of:
Back Squat x 5 reps

With a partner and only one person working at a time, complete:
400m Farmer’s Carry
1000/800m Row
75 Wall Balls
30 Burpees

Saturday February 11, 2017

What’s What? Modification, Progression, and Substitution

Written by Melissa Hurley at crossfitinvictus.com

We use the words “modifications“, “progressions” and “substitutions” almost daily in our CrossFit classes.

But are we actually using the terms correctly?

Do you know the difference between modifying a movement, giving progressions or substituting? A workout may need to be modified to include less rounds or reps for our new members. We should be teaching progressions so our members can learn the steps to reach their goals. When someone is injured, they need a substitution. Let’s see how Webster defines each term:

Modify – to change some parts of (something) while not changing other parts; to make minor changes in.

Progression – the process of developing over a period of time, a continuous and connected series of actions, events, etc. A continuous and connected series.

Substitution – the act of substituting or replacing one person or thing with another.

Do you ever get any of these three words mixed up? For me it can be easy to interchange these without giving it a second thought. However, as similar the definitions might seem, it is important that we use the correct terms according to our members’ needs.

When modifying a workout, what are your reasons? The CrossFit word that is often used for modifying is “scaling” or “changing a part of the workout” without changing the whole focus or intent. A new member might need to scale a workout by decreasing the rounds from five to three so that they can stay within the time domain desired for that particular workout. It shouldn’t be cool to finish twenty minutes later than everyone else while doing something as prescribed (or “RX”). Scaling load and intensity are important. You can also modify or scale the weight, time frame (for AMRAPs), distance of a run or row, or even change the problem movement to something else entirely. Modifications are typically made in the conditioning portion of workouts – a minor change is taking place to help the member achieve success.

To me, the easiest yet most complex of these three words is progression. We build out progressions for people to get their first muscle-up, handstand push-up, snatch, toes to bar, etc. Progressions are building blocks to help develop a skill over a period of time. A progression should be continuous and help clients connect the dots when reaching for their goal.

For example, you have a client who wants to get their first pull-up. Start off with some ring rows to focus on a solid back pull. Move forward to a seated barbell pull-up, creating the same pull angle as a pull-up. You can also use negative pull-ups during both these phases to help develop strength. I like to move forward with partner assisted pull-ups before a band if possible, providing help only during the sticking phase (which varies from person to person). Continue building in reps and challenges helping the client eventually progress to a pull-up. Progressions are best used during the strength portions of workouts when slow and controlled is the focus. They typically shouldn’t be used in a workout for time or a conditioning portion; modifications and substitutions are best suited for that.

Substitution normally takes place when an injury is present limiting an athlete, or if a new athlete is unable to perform a movement like pull-ups. A substitute movement would replace a movement that the injured or beginner athlete can’t perform. If you have a client who can’t do double-unders because they have plantar fasciitis or just started last week and have never jumped rope, you might substitute that movement with rowing or the assault bike.

A substitution ideally keeps the same focus. For instance, in our example of double-unders, this movement is a monostructural exercise (cardio) just as rowing, biking, running, etc. We’re keeping the same intention behind the movement, which is getting our client’s heart rate up. If the focus is pushing, pulling, hip hinging, etc, try to substitute a movement that keeps that particular focus.

If I gave you a workout and three different members to complete that workout, one just graduated from fundamentals, another’s desire is to do competitions, and the last member is rehabbing a shoulder injury, could you tell me who needs what?

Coaching takes practice and continual learning. Grow your tool box by learning every way to help your clients.


Workout of the Day
“2015 Firestarter Challenge WOD #2

Establish a 3 Rep Max Touch-n-Go Clean

These cleans can be full squat or power cleans. Once the bar has left the ground, all reps are touch-and-go.  Any placement of the bar on the ground to regrip, reset, rest, etc., between reps is not allowed.  The score is the heaviest load successfully lifted.


Rx: L2: L1:
“2015 Firestarter Challenge WOD #3”
8 minute AMRAP:
15 Toes to Bar 7 Toes to Bar 15 Sit-ups
15 Front-rack Reverse Lunges (95/65 lbs) 15 Front-rack Reverse Lunges (75/45 lbs) 15 Front-rack Reverse Lunges (55/35 lbs)
Teammate 1 works from 0:00 – 4:00 and Teammate 2 works from 4:00 – 8:00. Score equals total rounds completed.


Beginner Only WOD
5 sets of:
Front Squat x 5 reps

Rest 2-3 minutes between sets.

“2015 Firestarter Challenge WOD #3

8 minute AMRAP:
15 Sit Ups
15 Walking Lunges

Teammate 1 works from 0:00 – 4:00 and Teammate 2 works from 4:00 – 8:00. Score equals total rounds completed.

Friday February 10, 2017

Fears vs. Reality for a 1st Time Competitor by Coach Kelly

  1. Fear: I won’t be able to keep up with the competition. After Rxing WODs for over 3 years now, it’s still a real fear.

Reality: Just like in WODs at the gym, my only real competitor is myself and the clock.

  1. Fear: CrossFit won’t be fun anymore.

Reality: Only if I let the competition side feel like work. The whole point is to have even more fun with CrossFit, and friends.

  1. Fear: I’ll feel like I let my team down.

Reality: As long as I try my best and cheer them on, that’s all my team expects of me.

  1. Fear: What if my best isn’t good enough?

Reality: We’re all striving to be better and our best is always good enough. At the end of the day, this is still just a workout.

  1. Fear: What if I forget my… lifting shoes, wrist wraps, tape, knee sleeves, bondi band or other essential piece of equipment?

Reality: These aren’t essential items. They’re accessories that I love but won’t keep me from being able to get work done.

  1. Fear: I’ll die.

Reality: Okay this one is just ridiculous. I will not die. I may hurt and sweat, but die? I don’t think so.

So maybe this competition thing isn’t so scary. See everyone at Friday Night Lights!


Workout of the Day
Every 90 seconds, for 13.5 minutes (3 sets of each):
Station 1 – Pistols x 10 reps
Station 2 – 30 seconds for Max Reps of HSPU or HS Hold
Station 3 – Muscle-Ups or Pull-Ups x max reps

In teams of two:

Each person must run 400m individually

Then for remainder of 14 minutes, alternate complete rounds of:
10 Burpees
10 Kettlebell Swings (24/16 kg)

L2: Russian Kettlebell Swings (20/12 kg)

L1: Russian Kettlebell Swings (16/10 kg)