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It wasn’t until this week that I really grasped what I’ve said to the 5 and 6am class over and over. That is, half of their workout is just getting up at that time to go workout. Why did it take me this long to actually believe what I was saying?  Because this week I’ve had to cover every morning class while Shannon sipped on umbrella drinks in St Lucia waiting for her wedding day.  Don’t get me wrong, I LOVE COACHING so once I was up and saw the first signs of life walk through the door, I realized I was witnessing the best part of my day before it really even started. Ok, back to what I learned this week… It takes an awful lot of will power to roll out of bed, drive to the gym, and get your heart rate up to 150bpm before I even finish saying 3,2,1… GO!  And what’s even more impressive is that they do it day in and day out week after week. Their finishing with the workout before most people are even finished with their REM sleep cycle. Nothing against anyone else that comes later in the day but you’ve got to admit they are a tough, dedicated bunch of individuals. 

Some other things you probably don’t know about the morning classes:
10)  There is a high school student (Jen) that comes every morning and has been given numerous detentions because she’s slightly late for home room. Give her a break people, she’s doing things her classmates are still dreaming about…literally. 
9)  Writing those workouts on the white board takes longer than you think. To top it off, now we have to write it on two white boards thanks to Bobby
8)  We like to think we’re setting the bar for the rest of the classes
7)  We like to rock out to Jock Jams
6)  Jess B, after all these months, still thinks there is a 5 and 6am class on Thursday
5)  We get to be the first ones to use the bathroom after they’ve been cleaned 
4)  Lazy men across the street like to yell at us and call the cops… How bout joining us now that you’re up?
3)  It’s -27 deg in SCF at 4:30am!!!
2)  We can’t see the trail markers at these hours
1)  We realize our attendance depends on whether or not the alarm clock was set properly, how much fun you had the night before or if you have the day off from work. But we won’t hold that against you
Coach Mike 

Emily is heading back to NJ, she was here because of the “Sandy”, she is from Mount Arlington, NJ and we have enjoyed having her here at the gym at the 12:30 class.  Make sure you come back to visit real soon!

Look at those smiles after a long Filthy Fifty!  Good Work Guys and Gals.

Ellie Benching – Great Job!

Here is a Lurong Challenge Update from Katy – thanks so much Katy for sharing your experience!  For all the rest of the Lurong Challenge people, I can’t wait to see the results at the end of this challenge, you will smash the last benchmark wod’s!

Katy’s experience – 9 weeks ago, I stood there after a 6am WOD musing about the sign that was posted on the wall about some 60-day paleo challenge. I said it was insane and there was a snowball’s chance in San Diego I would ever be able to eat Paleo for more than 2 hours. I love cheese. Goldfish crackers are seriously addictive. As are plain M&M’s. Cupcakes too. You get the point.

8 weeks ago, I signed up for the Lurong Living Paleo challenge anyway. We can credit an overdose of mini hors d’oeuvres at a wedding 2 days later for this impulsive decision. So, I proceeded to throw out and/or quarantine all of the delicious paleo-unfriendly items in my kitchen and give it a try. I got my butt kicked by 3 benchmark workouts shortly thereafter. 

Those first 2 weeks, I spent a lot of time on the Internet wondering when I would start noticing the benefits of shunning Ben & Jerry. There were a lot of fajitas without the beans, cheese and tortillas. The ‘carb flu’ hit for about a week and a half, during which I couldn’t think straight or do any sort of efficient workout. Suddenly… After 2ish weeks, I felt better. Maybe, just MAYBE Caveman Grok was on to something after all.

PR’s began to get smashed like clockwork. I discovered Suddenly I was crazy enough to brave the Whole Foods parking lot (Last week, I almost got hit by some unobservant woman barreling around the corner in a Jag… this place is no joke), because I WANTED to eat well, and start experimenting in the kitchen with new ingredients.

Did I cheat during this challenge? You bet I did. (Birthday cake!) Do I regret it? For the most part, no. So maybe that In-N-Out burger in Vegas didn’t need to happen. If anything, small cheats along the way taught me that I don’t need to give up my favorite foods FOREVER, but cookies, candy and ice cream can’t happen every day. Not if I want to keep setting new PRs in the gym. I’ve learned the valuable lesson of self control.

I trained consistently 5-6 times a week, whether at home, or out of town in places like St. Louis & Las Vegas. 2 months later, I’ve been measured, photographed and benchmarked again. I’ve lost inches, but I haven’t really lost much weight.

Do I consider myself a failure because the scale hardly moved? Absolutely not. Overall, I chopped 11:01 off my cumulative time for all 3 benchmarks. Flipping through my WOD book, cleaning up my eating habits has helped to increase my strength more than I ever thought it could in such a short time.

To everyone who’s been doing this challenge with me, keep after it for the next 10 days. You haven’t come all this way to fall off the wagon now. Smash your benchmarks, say cheese for your ‘After’ photos.  

Then… call me on November 19th. We all need to head out for a celebratory post-WOD pizza.


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.



Coach Justin

Coach Justin is in the house!  We will be adding two more classes starting next week, drum roll please… much request we will be adding a 6:30pm regular crossfit class Monday and Tuesday nights!  This is very exciting and a much needed class, coach Justin will be taking the lead in these classes. Again the new class times start next week so spread the word or post your comments here, we would love to hear from you.

Now it’s getting colder and colder outside and this seems to be the weather when most of us want something warm to drink! But let’s not forget to keep up our water intake.  Liquid math is your body weight x 0.5= the number ounces of water you should be drinking per day!  Hydration levels affect how fast you run, how much you lift and how you recover.  Spend the time to dial in your formula and make a conscience effort to get the right amount of ounces of H2o in.  Tomorrow’s PR starts with today’s water intake!

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


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