Wednesday March 1, 2017

Marianne makes a PFD look like a fashion statement

Marianne makes a PFD look like a fashion statement

The Boundary Waters Canoe Area Wilderness is a part of the Superior National Forest, located on the Minnesota Canada Border. As the name suggests, it is an area where the primary mode of transportation is canoeing. It is beautiful and peaceful.

I don’t think that I would have had as much fun on the trip if I had not been doing CrossFit for the last year. There was a lot of paddling. We also had to carry all the packs and the canoes down the portages, some of which were very long. To be fair, I will admit that I never carried the canoe. I let Dad have the honor of doing that. It’s very much an area where endurance is important. If you get tired in the middle of the lake, you still have to keep paddling. There’s no other way to get to a campsite. I got tired. We all did. Fighting against the wind was hard sometimes, but CrossFit has both gotten me into better shape and helped me become a little more open to being in tough situations.

Tuesday February 28, 2017

What My Dogs Have Taught Me About CrossFit by Coach Kelly

You’ve met Kaiah and Comet right? Our two furballs who like to jump and lick and bust through the gym door. Okay they’re not that bad… they do a fair amount of just sleeping on the couch. Here’s a few things I’ve learned from them:

  1. Work hard. Play hard.

When Kaiah and Comet are at the gym they run, tug, fetch and generally have a great time! It’s like an indoor dog park for them. They’re exercising but they make it look so fun. That’s how CrossFit is supposed to be right? We come here because it’s fun.

  1. Take rest days.

Kaiah and Comet have no issues here. Any day could be a rest day for them. We don’t let them just lie around at home all day every day. It’s not good for them and you know what, it’s not good for us either. However, rest is essential so that we can work hard and play hard (see #1).

  1. Love to run.

If you’ve ever seen them run they look like they are in their element. All four feet in the air, tongue hanging out, ears flapping – they were born for this. While I may not love, or even like, to run, I am thankful to have the ability to do so and experience a small part of what gives my girls so much pleasure.

  1. Take your fish oil.

Every night when I get out my bottle of fish oil, Comet hears it and comes running from any part of the house. She looks at me with big excited eyes and chomps down on her fish oil like it’s a piece of steak. She knows it’s important.

  1. Take care of your pads.

Kaiah and Comet’s pads can tear after lots of activity, just like our hands. Monitor them and take care of them to prevent tears.

  1. Eat paleo.

The girls eat paleo – no grains, no sugar, no dairy, no gluten and of course, no alcohol. People are always commenting on how shiny and soft their coat is (see also #4). We want them to be around ALAP (as long as possible) so we try to only feed them good things. We need to be around to take care of them so we try to also only eat good things.

  1. Be a member of the pack.

Kaiah and Comet are part of our community and we’re part of their pack. No matter your species, we’re all CrossFitters.

Monday February 27, 2017


Meal Planning by Coach Kelly

I know we’ve talked before about meal prep, but I’m talking about meal planning. This is the part before you get to the grocery store, before you unload groceries and start chopping all the veggies.

I’ve done this since I was in college. Being in grad school, working full time, and doing clinicals left me little time to focus on eating well. Nutrition wasn’t as important to me then as it is now. Back then it was more about time management and making sure I didn’t have to eat Taco Bell every day (bleh)!

What will really make you successful is following these steps:

  1. Take 15-20 minutes (max!) sitting down with a couple of your favorite cookbooks or cooking blogs (for those of you who don’t prefer actual books like I do). Browse through and see what looks good.
  2. On one notepad, write down the recipes you like. Again, for you more tech motivated people, maybe use Evernote. Be sure to look at prep/cook time. Maybe even plan them by day (i.e. I get home at about 9 PM on Mondays, Wednesdays and Thursdays) so I either cook ahead or use a crockpot recipe on those nights.
  3. On another notepad, write down all the ingredients you’ll need. If you’re super OCD, you can write meats in one column, spices in another, veggie/fruits in another, canned/frozen items in another, etc. This will help make your trip to the grocery store really efficient.

This helps you to avoid impulse buys at the store, keeps junk from ever coming into your house and will enable you to be successful with eating well!

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

Saturday February 25, 2017

The Root Cellar: Family Dinner Review by Becki S

Did you know that there is an option, right here in Chapel Hill to have yummy local food, pre-made, to feed you for dinner all week long? And they aren’t freezer/dinner tray meals?  AND your super picky husband will like them?

Case and point. Also it appears his stomach is located in an odd place.

I did not. But now I do.

At CrossFit Local we have a lot of members, including one very wonderful member named Sera who works at a local restaurant called The Root Cellar (formerly known as Foster’s Market). This week I got to learn about one of their offerings, family dinners!

Their family dinners are available for different size families and are staggered at varying prices. You can opt in and out of the dinners each week, and they are ready for pick up Mondays after 4pm. Super convenient.


It all fits in one (HEAVY) bag.

This week we tried the Family Dinner: Paleo style. If we do it again, we will probably select the normal option simply because we like pasta and rice! You will notice that in the photos below we typically added a starch.

Our experience with The Root Cellar’s Family Dinners was pleasant from start to finish. When I picked up my meals, the bag even had my name on it!


My real name AND my blogging alias!

The meals come with very simple instructions and a list of all the ingredients in each meal. One of the only suggestions we could make, would be listing the actual macros/calories of each dish. Because we count macros we had to guess a bit on this part, but since it was fairly basic dishes, it wasn’t too difficult. I’m not sure if that would be the case with the general dinners.

The amount of food that came in each meal was adequate for two average eaters. Mr. BarBelle eats for 1.5-2.5 people so there definitely weren’t any leftovers. I wish there were leftovers because it would be even easier to convince Mr. BarBelle to let me sign up for these meals every week. The meals themselves were diverse, we had chicken, turkey meatballs, steaks (Mr. BarBelle’s personal favorite), Italian sausage, and fish (Mahi-Mahi). It also came with a great salad that had a yummy  strawberry dressing. A final surprise was it a chocolate brownie dessert.

Mr. BarBelle made a few comments about being surprised by the amount of flavor in all the dishes. I took this to mean our normal food is extremely bland, but he is hard to cook for so this may not be the case for everyone and their taste buds.

Please note, Hood Rat, our cat, was also very interested in the Turkey Meatballs!

All in all our experience with The Root Cellar’s Family Dinners was wonderful and I am sure we will be purchasing them again. If you are single with a really busy job and looking to start eating healthy with minimum work, this would be a really great option. If you are a mom pulling your hair out because you don’t want to eat mac and cheese with your kids for the millionth time, this would also be a fabulous option. For us personally we haven’t quite hit the pay bracket where we can afford it every week, but we will certainly be using it on weeks that one of us is traveling, or that we have a shortened week in the area.

Even if you don’t purchase the Family Dinners you should go over to visit The Root Cellar. If you ask Mr. BarBelle, they also have the best breakfast in town! 

Like what you just read? Check out Becki’s blog at

Friday February 24, 2017

Why All the Hubbub? by Coach Chad

Why is everyone so excited about this Friday Night Lights/CrossFit Open thing? I’m gonna break it down real good for you:

1. It only happens once a year. It’s like a CrossFit Christmas party. We’re given unknown gifts by the crazy fools at CFHQ who program these workouts for us. Imagine you opened a box and 7 minutes of burpees popped out. That’d be cool right?

2. It’s CrossFit Local’s way of coming together to celebrate what makes us special. There’s going to be 60 people competing their little hearts out. Not only that, they’ll be surrounded by numerous friends, family and athletes cheering them on for the next 5 Friday nights. It’s truly the fabric of why we exist. Won’t you be there?

3. It’s the beginning of the road to the CrossFit Games. Let’s be honest. I’m not expecting any of us to make it. Sorry if that bursts your little fitness-filled bubble. Less than 1% of Open athletes make it to Regionals (the step BEFORE the CF Games). All that being said, watching the spectacle that is Rich Froning and other amazing athletes is one of the most exciting things on ESPN or the internet for that matter.

4. There’s an After Party. If you haven’t seen the post on the Member Group, apparently Ashley K is already picking out her outfit. It’s gonna be serious people.

This ride is going to be pretty amazing. So if you haven’t already, plan to tune into right now to see the WOD announcement!

Thursday February 23, 2017

Emma C is REALLY excited about competing

Emma C is REALLY excited about competing

The Rx Mentality by Coach Kevin

Here are three thoughts on making the jump to completing WODs “as prescribed”:

Thought #1: Not Rxing is not an option for some people!  

People that know me and train with me know that in my mind, there is only one option: Rx.  Since the first day I walked in the box and CrossFitted, I told myself “If I am going to be good at this, I have to push myself 24/7.”  Every workout, every day, every time. As your coach, I will also prefer you to Rx, especially if you have the ability.  I’d rather have you try 3 handstand push-ups of the 10 listed for Rx, than be content with doing 10 on a box.  Case in point, about 6 weeks ago Brie could do just a few HSPU, but not the amount listed.  I encouraged her to do so but instead she was able to do the total amount completing the entire WOD as prescribed!  She would not have tried, had I not pushed her to the edge.  If you always Rx, you can always do more weight. Right Chad?

Thought # 2:  Making the jump – move to the edge!

You can always go down in weight, but people never go up in the middle of a workout.  How many times have you looked at the board and after the WOD, say to yourself, “That wasn’t so bad?”  Of course, there are times when they are much worse.  If you never try, you always fail.  If you have been CrossFitting for 6 months or more, your core is solid and you have built up some strength. Try this: find a WOD you THINK you can Rx, give it a shot. If you have to come down in weight, do so. Even if you don’t finish, the effort is worth it in gold. You will walk out of the gym with your chest a little higher and I’ll send you props until the cows come home.

Thought # 3:  Too much to lift!

There are times when the Rx weight is a challenge; even for us who constantly go as prescribed.  You look at the board, but the weight reps are overbearing or it’s just too heavy for you.  Two simple suggestions.  # 1 – Start with the weight.  Peel off the pounds as you go through the WOD.  The coaches will help you.  Coaches love nothing more than a person who steps up to the plate and at least swings the bat.  # 2 – Do more reps at a lower weight.  You probably will hate yourself MORE for doing this than trying the extra weight, but a coach will never tell you that you cannot do more reps. This suggestion is particularly useful during a time-priority workout (think AMRAP). You can drop the weight a little and crush the reps.

Have a great time in the gym folks.  Give Rxing a shot and stay hydrated.

Wednesday February 22, 2017

New Bucket List by Stephanie H

When I first joined CrossFit Local, there were somethings that didn’t even enter my mind as being possible. I had never heard of GORUCK until I saw the poster on the wall. You know the one over the computer. At some point I got it in my head that I wanted to do that. As I got better at CrossFit and healthier, GORUCK started to become more of a reality. I knew that doing a full Challenge was out of my league, but a Light might be possible. I was still on the fence when Claudia B did her GORUCK Light a couple of years ago, but at the urging and support of Paul S., I took the plunge and signed up. I crossed another item off my bucket list. I officially finished a GORUCK Light.

For those of you who have never heard of GORUCK, it is a team event that teaches you to collectively work as a group while pushing your physical and subsequently your mental boundaries.  You may start as an individual, but you finish the event as a team. Much like CrossFit, the slowest person is not the “loser” but someone who the team supports and encourages.

Physically, it is probably less challenging for some people then for others, as people are at different fitness levels. But for me, this GORUCK Light was intensely physical and as a result, mental. Despite training with Claudia B. for two months, I had not trained for the PT aspects of the ruck. And when the time came to do bear crawls, lunges, and other activities, I was not very good at them.

The other challenge was the heat and the humidity. I had prepared for this mentally; but in retrospect, nothing really prepares you for a GORUCK in that kind of heat except maybe a GORUCK in that kind of heat. I have to admit there were times I just wanted it to stop so I could find air conditioning and water. At one point I was exhibiting signs of heat exhaustion and Cadre Dakotah (think of him as kind of like a Drill Sargent but nicer), being observant and safety conscious, made sure I was okay.

But it wasn’t just Cadre Dakotah who took care of me that day. The entire group of 21 people made sure I was okay. They got me up hills, took my pack a couple of times when it seemed like I was over heating, and they put me in the flag bearing position (a place of rest as you didn’t need to do anything but carry your ruck and the flag) numerous times. Constantly, people told me I was doing a good job, they asked me if I was holding up, and let me keep the pace as I was the slowest.

Claudia B. filled my water bladder for me so I could rest, Cadre Dakotah had some guys fill up a bucket of water so he could pour it over me to cool me off, and people offered me food. Mark and Brian, two remarkable guys, checked up on me over and over. During one bad incline, Brian took my arm, as if to gently drag me up the hill. He talked to me and kept me moving. It was one of the kindest things that a person could have done. Two guys, whose names I have shamefully forgotten, took my ruck a couple of times, and near the end of the event when I had reached my physical limit Cadre Dakotah let me walk rather than do the PT exercise.

The interesting thing is that despite the pain and the heat, I didn’t want to quit. Like during hard WODs in CrossFit, I wanted it to stop, but I didn’t want to give up. I attribute this to the people on my team, just like I attribute pushing through WODs to the other people in my class. That day,  I knew my teammates wouldn’t let me quit. In fact by doing the things they did, they showed, through their actions, that they wouldn’t let me quit. So that’s probably why the thought didn’t cross my mind.

This GORUCK taught me a lot of lessons. But the most humbling thing it taught me was about the kindness of strangers. When put in a situation like that day’s, people care enough about others to take care of them. In this case I was the recipient of amazing acts of generosity (I don’t know if I contributed to the team other than keeping the flags dry during our time in the creek). So, thank you team members; you earned the patch for me. You were remarkable in your kindness and kicked ass when it counted. I am so honored to have gotten to spend time with you. Finally I want to say thank you to CrossFit Local, for helping me get in enough shape to stick it out and for the people who I have met through Local who supported me in this endeavor.

It was an amazing experience and one that I encourage everyone else to do!

Like what you’re reading? Check out Stephanie’s blog Short Stumpy Legs and Other Modes of Transportation.

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!