From the Blog



ook at this great picture – Dan you look awesome, but who’s that mug in the back and what IS he doing?  First person to comment gets a free t-shirt!

Pucks Pork

I’m typing this up while eating two fried eggs on a couple slices of roast beef wrapped in lettuce leaves. It’s messy but good. Yolk may or may not be on the keyboard.  Have you ever picked something up that you were confident was food you just dropped, and tossed it in your mouth only to find it was not food at all?

I’m typing this up while eating two fried eggs on a couple slices of roast beef wrapped in lettuce leaves, with a side of large fuzz ball that resembles roast beef when you’re not paying attention because you’re trying to multitask.

Anyway…This is an adaptation of a recipe Wolfgang Puck made. He rocks the kitchen. Also his name is super cool, imagine if the shortened version of your name was “wolf”. I want to be named Wolfgang. I’m not a huge pork fan but even I went back for seconds with this baby.

Pork loin roast…think mine weighed in at a hefty 4lbs
1 C Dried fruit (no sugar added) chopped. Dates, apricots, prunes, cranberries, your choice. Go crazy with it.
Rosemary (with the herbs you’ll need a couple tablespoons if you use fresh, if you use dried you’ll need much less)
1/4 cup Coconut oil give or take
Cinnamon stick
1 C apple cider vinegar
1 Onion chopped
2 tablespoons Ginger chopped
Wolf used star anise also…I didn’t have any.
Original recipe called for 1/2 cup maple syrup. I didn’t add it but you certainly could if you want.
Cooking twine

1) Preheat your oven to 350
2) Dust your pork roast all over with salt, pepper, and half of your rosemary, and sage.
3) Butterfly your roast. See note for an explanation of this.
4) Dust the inside of your pork loin with the other half of your seasonings.
5) Put your fruit of choice in your wide open pork loin and wrap it up.                                          6) Now truss that loin shut! I had to Google the proper way to do this…if you’re not an experienced “meat trusser” I suggest you do the same.
7) Heat enough coconut oil to cover the bottom of a heavy pan or Dutch oven when oil is hot but not smoking brown your pork on all sides. About 3 min per side did it for me.
Remove roast and set aside.
8) Turn the heat down a little and add your chopped onions and two more tbls coconut oil to your pan, stir to prevent burning. Add your ginger, cinnamon, star anise. Cook until onions and ginger are fragrant and soft. Add your vinegar and deglaze the pan. Simmer until liquid is reduced by half.                                                                                                                                                9) Put your roast in whatever you’re roasting it in and spoon your onion liquid mixture over it. Cook until internal temp is 150. Then Let it rest covered for ten minutes…the temp should climb another 10 degrees during this time bringing it to a perfect 160. For my 4lb roast it took 1hour 15min to reach 150. Don’t be hasty now, let your roast rest 10min before you cut it….it’s been through a lot….plus you want it to reach 160 for safe consumption and you want the meat to stay moist. Ugh. I hate that word “moist”.

Slice it up, pour the heavenly juices from the pan over it and chow down.
1. Stop imagining your roast doing butterfly pull-ups. That’s not what this means.

2. Begin at one end of the roast. About an inch from the cutting board, cut a horizontal incision, about an inch deep. As you cut from one end of the loin to the other, pull back the meat. Roll meat back as you go…cutting a little at a time until your roast is open but not cut completely in two.


Look at that face, great work!

Dont Forget we started this week having regular crossfit classes – Monday and Tuesday at  6:30pm

Dr. Hawley’s Corner
Have you ever felt pain in the back of your shoulders?  Is this more common when performing overhead activities?  If so continue reading.

Sore shoulders are a very common.  If you take a quick look at the exercises strongly associated with CrossFit you will soon realize that many of those motions involve overhead activities.  If your shoulders are lacking range of motion you are going to find these exercises challenging.  Here is a quick test to check your range of motion.  Find a friend and have them stand off to side while you raise your straight arms (keep the arms as straight as possible) forward and as far high and back and they can go (thumbs pointing backwards).  Your partner should be able to see your ear.  If they cannot your range of motion is lacking.  Taking a quick look at the shoulder anatomy will help you understand why.

Your shoulder is made up of a combination of ligaments, muscles and tendons – all of which need to work properly to allow for proper range of motion.  If one of these structures becomes overused or “strained” your body accommodates by laying down scar tissue which then limits your strength and range of motion.  This is very common when performing snatches, overhead squats and muscle-ups.  Correcting these structures will allow for proper range of motion and pain free overhead activities.

Here are few simple mobility exercises that everyone should be doing on a daily basis for shoulder maintenance.

  • Properly warm-up (ie. PVC pipe pass throughs and figure eights) – done before every workout that involves an overhead lift
  • Lacrosse ball on posterior shoulder capsule – lie on you back with a lacrosse ball placed on the back of your shoulder.  Start with your shoulder perpendicular to your body with your elbow bent (fingers pointed to the ceiling).  From here rotate your arm backwards and forward.
  • Lacrosse ball on infraspinatus (check your anatomy book for the exact location!) – same as the above exercise but the lacrosse ball moves just a little towards the center of the body on the shoulder blade.

Use the above exercises as a maintenance program to help prevent future injuries, should you be suffering form shoulder impingement find your local sports medicine doctor to have this treated.



SCF family that showed up for a Snowy Wednesday night WOD

Paleo Recipe Thursday

Pumpkin Bison Chili

Not sure what it is but when this time of the year rolls around I have three foods on my mind.
1) Pumpkin
2) Bacon
3) Bacon

Just kidding, I have bacon on my mind all year round. But, fall definitely brings with it a desire for specific foods, pumpkin, apples, pies, etc. I want to put pumpkin in everything and with the chillier weather upon us hearty “rib sticking” soups/stews/chili’s are perfect. I don’t really know what it means when food will “stick to your ribs” but I think it’s a saying. My dad says it…that doesn’t mean it’s a saying though.   Anyway, about a week ago I made this for the fam and it was a pretty big hit. I think you’ll FALL in love with it. I know the recipe looks long but just FALLow through and it’ll be worth it. FALL as in autumn. Get it?!?

I’m embarrassed.  Let’s not talk about what just happened back there.
2lb ground bison
½ pie pumpkin peeled and cubed
2 cans fire roasted tomatoes
1 can fire roasted green chilies
½ can of tomato paste
1 small onion diced
1 yellow bell pepper diced
2 cloves garlic chopped
¼ cup maple syrup
2 tbls cumin
1 tbls oregano
Dash of each of the following: cinnamon, cloves, ginger, allspice
1 cup beef broth
Salt & pepper

Note: If you’re on the LuRong Paleo Challenge maple syrup is considered a cheat, you can omit it completely or sub in an acceptable sweetener. The amount of maple syrup that you actually consume once it’s displaced in all the other ingredients is minimal I’m sure but had to give you a heads up. A cheat is a cheat after all.
Place cubed pumpkin on a baking sheet and drizzle with evoo. Roast cubed pumpkin in a pre-heated 400 degree oven for 30 minutes. In a large pot, Brown bison meat in cooking fat of your choice. Once cooked  Add onions and garlic, stirring to prevent burning until fragrant. Add rest of ingredients except beef broth. Stir. Slowly add beef broth until you achieve desired thickness. Bring to a boil. Stir again. Reduce heat and cover allowing it to simmer until pumpkin becomes tender.




Tony and Jimmy H

Dr. Hawley’s Health Corner – The Infamous “Shin Splints”

Lower leg pain is a very common occurrence with those starting a new fitness routine including CrossFit.  Shin splints are a very specific type of lower leg injury that is a result of overused muscles in the lower leg.  When shin splints occur you will have pain either on the front of your lower leg bone (Tibia) or just to the inside of your lower leg.  This pain is most pronounced with jumping or running activities and is most likely associated with either overused muscles or improper shoe wear.  

With improper shoe wear comes increased stress put on your lower leg muscles to create a “stable” foot and causes tearing of the muscle fibers, most notably at the tendons.  This is the same issue you will have with muscles that are overused, most commonly associated with a drastic change in your training routine.  The proper shoe depends not only on your workout activity but also your foot type and your lower leg muscle strength.

Treatment and prevention of Shin Splints involves stretching, strengthening and daily maintenance of your lower leg muscles along with an adequate warm-up before each workout session.  

It is important to distinguish Shin Splints from some of the other common lower leg injuries such as Tarsal Tunnel Syndrome, Plantar Fasciitis and Compartment Syndrome as the treatment varies drastically.  Should you be experiencing any of the above symptoms contact your local Sports Injury Specialist for an evaluation.  

Dr. Andrew Hawley, Certified Chiropractic Sports Physician



Hello SCF!!!! I will be your slightly irritating but generally lovable blog contributor.

My name is Ellie. I love food, and crossfit. I enjoy curling up to read a good cookbook, and romantic walks through Whole Foods.  Lifting heavy things above my head makes me happy and I feel most confident when I’m covered in chalk and sweat.  I eat primarily paleo…except when I don’t, so I will be sharing recipes and tips that reflect that and just chatting about crossfit life. Because who doesn’t want to talk about Crossfit?!?

Paleo Banana Coconut “cakies” 

Okay, you ready for this?? What do you call a cake-like cookie?….a “cakie”! I know, I know, your mind is blown. In reality that term is neither original nor mind blowing, but these cakies are pretty darn close to mind blowing (especially a couple weeks into eating paleo when you start having dreams where your in a prison made completely of cookie dough and your only escape is to eat your way out…oh you don’t have that dream… me either, that would be weird.) If your still reading this, my apologies for the wicked long run on sentence. Please except this recipe as a way to make ammends.

Paleo eating means your body is feeling, working, and probably looking it’s best. Even so, as humans with our insatiable instant gratification seeking minds we sometimes are tempted to fall off the wagon and down a bag of oreos. DON’T DO IT!!!! Yup, I yelled at you. Instead eat these.

1 ½  cups Almond Flour
1 teaspoon baking soda
2 ripe bananas mashed (about a cup)
2 tablespoons almond butter (creamy)
1 tablespoon coconut butter softened (see note)
A dash of cinnamon
¼ cup shredded unsweetened coconut (if your not a fan of coconut flavor you can omit this and the cakies will not taste like coconut they will only taste delicious)

These are your optional ingredients: I love me some Enjoy Life chocolate chunks in these cookies…they are not strict paleo but they are dairy, soy, and gluten free. Still a much wiser choice than a bag of oreos. If you want to stay strict add whatever delicious unsweetened dried fruit you desire, I love chopped dates. Fresh mountain blueberries would probably be really good…haven’t tried that…I know what I’m making this weekend.
Note: coconut butter is not coconut oil. Artisana makes a really good organic coconut butter, you can find it at Whole Foods. It’s not complicated to make at home but it’s a bit tedious, dump 2.5 cups of unsweetened shredded coconut in a food processor and blend it until it becomes the consistency of creamy almond butter. It will take some time amd you will have to pause it and scrape the sides down over and over again but it will get there.

1)Preheat that oven of yours to a toasty 350 degrees.
2)Mix your bananas, almond butter, coconut butter, baking soda, and cinnamon. I like my emersion blender for this job, any hand mixer will do.
3)Now stir in your amond flour and fold in whatever optional ingredients you chose.
4)Once its all combined scoop heaping spoonfulls onto a partchment lined baking sheet. I press them down a little bit into about 1 ½-2 inch mounds. Bake them for 12-15 minutes or until desired doneness. Let em cool. They will NOT be crispy, remember these are cakies.
5)Consume. Try to share, it will be hard.


1) This here is Butchy Bugsbee. He started with us in early May. He was home for the summer. He spends most of the year in the woods, (somewhere in the middle of nowhere, think he said Idaho. Wherever the hell that is) hunting and digging for gold. The first day he worked out he said, “I’m no young buck(he’s 62), and I’ve had multiple knee surgeries(2 full knee replacements) over the years so I can’t do any squatting or anything like that.” And indeed, at that point he couldn’t squat. At all. Trainwreck. But we kept working with him, modifying workouts and movements, while not directly doing any squatting. And he would religiously show up 3x a week at the 12:30 class. So, one thing led to another and the picture below was taken last week. Butchy squatting 200 pounds to proper depth, with pretty damn good form! Thanks for sticking with it Butchy. That’s quite a remarkable job on your part. Along with the other usual ham-and-eggers at the 12:30 class, we wanna tell you how much we will miss you and your bandanas. And FYI- never show up at his house unannounced. Never.

2) Lloyd, Rob, James and Todd did there first bar muscleups.

3) Megan G. Bench pressed 150/1. Pr.

4) Big Matt got the gym’s first 500lb deadlift. This guy has come a long way in tightening up his form. No telling how much he will be lifting if he keeps going the way he’s going.

5) Cait got a 175 lb back squat! She may be the first female in the gym to hit a 200 lb back squat.

6) Amy and Todd ran a 5k road race in early July. Todd ran a 20 minute flat race and was top 10 in his division out of over 3000 runners. And Amy ran a sub 27 minute 5k, which is remarkable considering she never came close to finishing a 5k in under 33 minutes.

7) Chris Fields ran a sub 13 minute 3000m. Afterwards he said, “holy sh-t.”

8) Congratulations to John G. (aka El Conquistador). He is now vice president of the very elite and prestigious “I’ve completely lost my mind club”. Way to go!


9) Oh, I forget to write what Chris Fields said after he said, “holy sh-t.” He said, “that’s the fastest I have run in 12 years.”

10) Dr. Andy Hawley will be having office hours at our box Saturday mornings from 10:30 am to 12:30 pm starting August 4.He specializes in Art(Active Release Technique) and is the only Certified Chiropractic Sports Physician in town. A huge part of Crossfit involves having both hip and shoulder mobility and stability. ART work is highly effective at keeping your hips and shoulders strong, stable and firing on all cylinders. It also improves your post-workout recovery time.

CrossFit Total:
855: James
855: Matt
835: Chris Fields
810: Jeans
805: El Conquistador
775: Andy Hawley
765: Isaiah, 6 am John
755: Tony
750: Tom
745: Rob
730: John O.
400: Daneil, Cait
390: Angela
385: Brittney
360: Cristina, Wendy, Megan
335: 6 am Barb

Power Clean PR’S:
90: Pam, Marlis, Cristina
120: Megan G.
165: Johnny Cupcakes 2010, Jim D.
175: Andy Lee, Chris Frey, Angelo, Ray Guy
180: Butchy, Ken K.
195: John O.
205: Isaiah, Lloyd, Chris Fields, Tony
215: Rob
235: Justin
255: Matt

Grace times:
4:40- Lloyd (135)
4:28- Megan G, (85)
4:25- Taylor (85)
4:22- Rob (135)
4:15- Pam (65), 6 am John (115)
4:10- Rick- (135)
3:51- Stephanie
3:49- Chris Fields (135)
3:46- Brittney (55)
3:45- Roseanne (75)
3:43- Isaiah (115)
3:40- Cristina (65)
3:31- Tony (135)
3:28- James (135)
3:15- Marikate (65)
2:41- Matt (135)

Mile run:
5:43- Rick
6:30- Rob, Amy C.
6:51- Johnny O.
6:58- Tony
6:59- James
7:11- Marlis
7:20- Holly
7:25- Gary
7:31- Pam Lopa
7:32- Pam Swain, Stephanie
7:34- Jeans
7:39- Scott
7:45- Brittney
7:46- Angelo, Gina
7:51- Cristina
8:55- Jessica….huge number here. In April she ran a 13 minute mile. Now down below 9 minutes!