WEBSITE DOWN

Hey guys! As you all know, we have not posted since last Monday because of Website issues (iweb/mobile me). We are getting a new site, but it won't be up and running for a few days. Please continue to check this site for updates and WOD info until we are up and running.

Thanks, and sorry for the inconvenience!!!

Saturday April 17 WOD

See our website www.redstickcrossfit.com for more details... this is going to be a really FUN WOD, hope to see y'all there.

This Blog

A link to this blog is on our main website http://www.redstickcrossfit.com/ on the right hand side. Just click on Link to Old Blog. We will still use this blog periodically, but not on a regular basis. However, we may turn it more into a blog for recipes and keep our main sites blogging for WOD's and important videos/reading.


Just to let y'all know, Lance will be out of town for training this weekend, so there will be no Saturday WOD.


If you are interested in a kettlebell class, please e-mail me . and we will set up a time.




Take care

Blogging

Hey guys!

Just want to let y'all know that we are now blogging on www.redstickcrossfit.com. You can now comment on that site and get updates through it and facebook/twitter. Sorry for any inconvenience. Please check our website daily for WOD's and other important info. We will now be posting a daily WOD, not just Saturday's WOD.

We would love for y'all to let us know what you think of the new site layout.

Thanks.

Website

Our Website is now up and running. Also, we are now on facebook and twitter - which may be the easiest way to receive updates. If you scroll down on our main page of www.redstickcrossfit.com there is a link to become of fan of facebook and a link for twitter.

Saturday April 3 WOD

Ok, as you most probably know, we are having website issues. Hopefully they will be resolved soon. But, just in case - we will be using this blog as our backup plan. Sorry for the inconvenience.

Tomorrows WOD will be at the LSU lakes off of Stanford. 8:45 skill work, 9:00 WOD.

We hope to see y'all there. If not, have a great holiday weekend!


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New Website

Very soon we will probably begin to use www.redstickcrossfit.com, not only as our website but as our blog. We will also leave this one up and running just incase you want an old recipe or something like that.

We are still planning to have a Saturday WOD this week (even though it is the day before easter) - please check out our website for details. Also, don't forget to contact us if you are interested in weekly WOD's. Our schedule is variable and flexible, and this is why it is not posted. Our earliest workouts are before 7:00am and we even have later evening WOD's. Just let us know if you're interested.

Have a great Easter!

Jeff Gorumba Oceanside CrossFit with Lance

Here is a pic of Jeff and Lance after the firefighter WOD. Not for time... not for reps... go until you're out of air!!!

March 27 WOD Results

WOD
4 person team
Slam-Ball
Thruster
Dumbell Press
One Big Levee
and...
A whole bunch of stairs

Great job on this Monster!!!

We will meet at the flagpole on the LSU levee (Corner of Stadium St and River Rd) on March 27, 2010 at 8:45am for skill work and 9:00am for a WOD.

Remember, we will be outside. So, wear appropriate clothing. If rain is in the forecast, we will post an alternative location the night before. If you're hoping to take part please contact us . Hope to see you there!


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WOD's March 23 - 27

We will hold WOD's Tuesday, Wednesday, Thursday, Friday... and our $5.00 Saturday WOD this week. Please contact us to set up a time and to get more information.

Our weekday WOD's will be held at 7:00am, 8:00am, 1:00pm, 2:00pm, 3:00pm, 4:00pm, and 5:00pm.

Kettlbells!!!

The CrossFit Kettlebell Instructor Certification with Jeff Martone!

Erin just completed a her CrossFit Kettlebell Certification. She has loved the kettlebell since she was introduced to it - now she can't wait to use the new techniques she learned to help enhance the WOD's at Red Stick CrossFit. It was a great weekend where a ton of information was learned and will soon be applied to our WOD's in an effort to make you a better athlete.

We may even begin to hold Kettlebell Only classes a couple times a week.

Out of Town Training

We will be out of town this weekend for kettlebell training with Jeff Martone. Hope everyone has a great weekend! We will be doing some weekly WOD's next week and we will have a weekend WOD, so e-mail us if you want to train and we'll set up a time.

lance@redstickcrossfit.com
erin@redstickcrossfit.com

NEXT SATURDAY WOD: March 27, 2010

Due to my fire department schedule and some scheduled out of town training, we will not have another Saturday WOD until March 27.


However, if you are interested in weekly WOD's, please Email us to set up an intro session.

Thanks and sorry for any inconvenience.

FEB 6 WOD INFO

(Standford Park) - LSU LAKES WOD off of Stanford Ave in Baton Rouge.
8:45am skill work
9:00am WOD

The WOD will be at 9:00am this week. If you would like to learn a new skill or spend some time practicing a skill, feel free to come by at 8:45.

Email me and let me know if you can make it.

Hope to see you there!


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FEB 27 WOD RESULTS

WOD: Focus on form and continuous work - 3 rounds - 2 minutes rest in between rounds

1 minute stations:
Kip Pullup
Kettlebell Swing
Air Squat
Then, 1 lap around the gym.


Good job everyone!

SATURDAY FEB 27 WOD UPDATE

We will hold this Saturday's WOD at our rainy day location at the LSU Christian Student Center Gym. Please Email me and let us know if you can make it. SORRY FOR THE LATE NOTICE.

Hope to see you there!


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We're Growing in March

Starting in the middle of March, we will be expanding our program, offering more workouts throughout the week. If you are interested in joining us, Email Red Stick CrossFit to set up a FREE INTRO SESSION.

February 27 8:00am WOD Info

Pending Weather... This week we will meet at Independence Park at the parking lot closest to Independence and Lobdell at 8:00am. Please be there a few minutes early so we can start on time. Email me as soon as you know if you can make it.

It may be muddy because of Friday night weather, so bring a towel. "God made dirt... dirt don't hurt" - even if it gets under your fingernails, ladies.

Be sure you subscribe to our blog for any updates. See you there!


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Feb 20 WOD Results

WOD
As many rounds in 12 minutes
In teams of 2
Deadlift (tire flip)
Box Jump

While teammate 1 completes 10 tire flips at the bottom of the hill, teammate 2 does box jumps on the top of the hill. Teammate 1 runs up the hill to the box jump station and teammate 2 runs down to complete 10 tire flips. A round is complete when teammate 1 gets back to the tire flip station.

Congratulations Marshall and Chuck, you won by half a round!

Sorry for the lack of blogging lately. Recent events have made blogging about recipes a little more challenging. However, I think the appetite is starting to come back. The above is a picture of another future CrossFitter, our 1-year old's baby brother or sister at 8.5 weeks (due on September 25). Please keep baby in your thoughts and prayers.

And remember, there are experts out there that say CrossFit and Paleo make a woman fertile. We now believe this to be true!

The Tower

Check go to www.redstickcrossfit.com to check out our new firefighter WOD video, The Tower, featuring Lance King, Red Stick CrossFit and Jeff Gorumba, Oceanside CrossFit.

February 20 WOD 8:00am Highland Rd Park

This week's WOD will be held at Highland Road Park. We will meet at the big parking lot on the hill, closest to Highland Rd. Please be there a few minutes early so we can start on time. Be sure to check back on Friday for any changes. Please Email me and let us know if you can make it.



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We will be outside, so dress appropriately. You may want to bring a towel or a mat because the ground will probably be wet so early in the morning.

Hope to see you there!

February 13 WOD Results

WOD:
21-15-9
50 meter run (x3 - before you begin and between each round)
Wallball (10lb, 15lb)
Burpee


Congratulations Ron, Chuck, Amanda and Matt on a great WOD!

Feb 13 WOD Rainy Day Location

We will hold this Saturday's WOD at our rainy day location at the LSU Christian Student Center Gym. Please Email me and let us know if you can make it.

Hope to see you there!


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Cauliflower and Ground Beef

Ingredients:
1 Bellpepper
1 head of cauliflower
1 onion
4-5 cloves of garlic
1 lb of grassfed groundbeef
Salt, Pepper, Paprika to taste
Olive oil

Prep (about 30 minutes):
Heat olive oil slowly and add diced onion and garlic. Chop cauliflower finely. Add cauliflower and chopped bellpeppper. Turn heat to Medium high and stir regularly. When veggies are almost to desired tenderness, add meat: salt/pepper/paprika to taste.
Stir until meat is browned. Turn off, let steep in own juices for atleast 5 minutes.

Serves 2-4:
Hot and in bowls.

Saturday Feb 6 WOD

Congratulations Ladies and Jaylen - y'all didn't give up and took the lead!



WOD
As many rounds in 12 minutes. Teams of 3.

Stations:
Sledge Hammer (8lb men, 6lb women, baseball bat kids)
Body Rows
Running

Teammate 1 starts at sledgehammer station
Teammate 2 starts at sledgehammer station
Teammate 3 starts at body rows

Teammate 1 runs down hill and 300meters to the body row station.

Teammate 2 swings the sledgehammer at a tire - rotating arms so they each benefit from the workout.

Teammate 3 completes body rows until teammate 1 arrives at the body row station.

Then, teammate 3 runs up hill to the sledgehammer station. And teammate 2 begins to run.

A round is complete when teammate 1 arrives back at the running station.

Squat Steps

It may be a good idea to review the Squat. Please Email me to let us know if you are going to be there tomorrow, so we can bring the necessary equipment.

Step 1
Feet slightly wider than the shoulder-width. Plant feet firmly, with your weight on your heels to prevent yourself from rolling up onto the balls of your feet. This is why minimalist shoes are so important. Most atheletic shoes have a thicker heel, forcing you to your toes.

Step 2
Place arms straight out in front of your chest for counter balance.


Step 3
To get into the squat, bring your hips back below your kneecap in a straight line. You do this by slightly bending both knees so they come out slightly over the top of your feet- don't let your knees get too far infront of feet.

Step 4
Keep a straight back - it should start to curve under once you reach the base of your squat. The chest should remain in a vertical position.

Step 5
Look straight ahead in line with the horizon. It may help to look to a fixed location.

Step 6
Stand back up straight with the knees slightly bent as you come up out of the squat position. Make sure your hip is fully extended ("explosive hip"). To watch a demonstration, go to the 4th link under Exercises and Demos at CrossFit's main site.

Saturday - Feb 6 WOD 8:00am

This week's WOD will be held at Highland Road Park. We will meet at the big parking lot on the hill, closest to Highland Rd. Please be there a few minutes early so we can start on time. Be sure to check back on Friday for any changes. Our comments are still acting up, so please Email me and let us know if you can make it.

Hope to see you there!


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First WOD Results

Congratulations for a great first open WOD! We hope everyone is able to come back next Saturday.

WOD
(As many rounds in 12 minutes)
84' Farmers Carry Relay
Squat Station
Medball Throw Station

While teammate 1 completes the farmers carry, teamate 2 squats, and teamate 3 throws the medball. After teamate 1 is finished the farmers carry, he runs 84'ft to the squat station and teamate 2 moves to the medball station, while teamate 3 moves to the farmers carry station. A round is complete when teamate 1 arrives back at the farmers carry.

Congratulations Gentlemen, but don't get too cocky, the ladies weren't far behind! Everyone did a great job.

Weather 1st WOD Update

Due to weather, we will be holding our workout at the LSU Christian Student Center at 8:00am on Saturday Jan 30, 2010.

Our comment system is still down, so if you have not confirmed (see list of names below)- please e-mail us if you plan to attend. erin@redstickcrossfit.com

Abigail
Jordan
Jamie
Jaylen
Andre
Aaron
Alec

Hope to see you there!


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Jan 30, 2010 - First $5.00 Workout

We will meet at the flagpole on the LSU levee (Corner of Stadium St and River Rd) on January 30, 2010 at 8:00am. Remember, we will be outside. So, wear appropriate clothing. If rain is in the forecast, we will post an alternative location the night before. If you're hoping to take part please leave a comment below. The sooner the better, so that we can make necessary preparations. Hope to see you there!


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Comments

Hey guys -

The comment tool has not been working. Several of you have told me that you sent a comment, but we have not received any in about a week.

I tried a different setting, so if you could please comment to this post any questions you may have or just say (testing comment) - that would be a great help in trying to troubleshoot. If we do not reply by tomorrow at 6:00pm, e-mail us at erin@redstickcrossfit.com.

Also, on that note, we have the following people signed up so far for this Saturday's Workout of the Day:

Abigail
Jordan
Jamie
Jaylen
Andre'
Aaron

If your name is not listed below but you sent us a comment or plan to attend, please e-mail us at erin@redstickcrossfit.com, so we can add you to our workout schedule. Until we get the comments straight - please stay tuned to our blog and (if you subscribed - check your e-mail and junk mail for updates and e-mails).

Thanks for your patience.
Red Stick CrossFit

CrossFit Nutrition

We at Red Stick CrossFit, use a combination of the Zone and Paleo diets . Our recipes posted are not necessarily weighed and measured, but you may way and measure them following the Zone links provided.

Our recipes, however, are strictly Paleo and very delicious. We stay a way from processed foods, try to use grass fed meats and free range chicken and eggs, and love organic veggies and fruits. We also like to use Coconut oil/milk, avocado, and raw almonds, pecans, and walnuts as our healthy fat.

Check out the following links on nutrition or visit our Nutrition section,

CrossFit Nutrition
Zone Diet
CrossFIt Journal21:Meal Plans/Blocks
Paleo Diet

Teach Your Feet to be Feet Again

Minimalist Shoes

What are the best SHOES for CrossFit?

If a 1 year old can do it...

Happy 1st Birthday to our youngest daughter - Future CrossFitter!

Subscriptions???

If you subscribed to our site and are not receiving updates (this past week, you should have received one every day), please check your junk mail and mark it as not SPAM. If the updates are not in your mailbox or your junk mail, please Email me

Also, I sent an email from erin@redstickcrossfit.com to my personal account and to many of you; however, I found it in my junk mail and a couple of people told me they did not receive it. Check your junk mail for this also. So this doesn't happen in the future, you may want to add erin@redstickcrossfit.com and lance@redstickcrossfit.com to your address book.

Thanks guys and sorry for any inconvenience.

1 more week until our 1st WOD!

We at Red Stick CrossFit are so excited for our first workout at the LSU levee next week!

You'll be amply prepared if you come with these things:

1. Appropriate clothing (remember we will be outside)
2. A water bottle
3. A towel (or exercise mat)
4. A notebook and pen (for keeping track of your workouts)
5. Gloves (if you're hoping to protect your hands from the elements)
6. Attitude!!!

*** We also recommend minimalist shoes, which are shoes without all the extras (like arch support). A good example: Chuck Taylor's aka Converse lo or hi-tops.***

Also, if you're not beginning with us on January 30th, remember to check back to see the results of our first sessions!

Recommended Reading

Foundations of CrossFit

Paleo Fried Fish and Eggplant

This isn't the easiest recipe to follow - but all the ingredients are there, and it is tasty and healthy.

Ingredients:
10 Fillets (we used Speckled Trout that we caught)
1 eggplant
2 cups almond meal/flour
2 eggs
2.5 tablespoons of spicy mustard (no sugar)
splash of coconut milk
enough coconut oil to "fry" fish (at least 5 Tablespoons)
1 chopped hot pepper (green or red)
Ground Cayenne, Paprika, Black Pepper, Sea Salt (to taste)

Prep:
Poke holes in eggplant with fork and heat for about 30 minutes (until skin is soft) at 350.

Mix eggs, mustard, seasoning, chopped pepper, coconut milk together. Soak fish into mixture and then dip into almond four to coat with batter. Heat up 1 tablespoon of coconut oil at a time - on med-low and then cook fish - flipping after about a minute. Continue to flip until fully cooked.

Slice and peel eggplant dip in left over mixture (without dipping into almond flour). Cook the same way you prepared the fish (about 2 minutes).


Serve: Serves 2-4. Serve Fish over eggplant.

Recommended Reading

Understanding CrossFit

Recommended Reading

What is Fitness?

Great News!!!

Thanks to the generosity of the LSU Christian Student Center and South Baton Rouge Church of Christ, Red Stick CrossFit now has a rainy day location!


Remember we will be posting our WOD location the day before the workout, so please SUBSCRIBE (on the right) for updates. Also, don't forget to comment and let us know if you can make it!

CrossFit for Women

Women, check this article out CrossFit for Women

Lamb/Eggplant Meatballs with Paleo Hummus

Ingredients:

Meat balls:
1 eggplant
1 lb ground lamb
oregano
1 egg
sea salt

Hummus:
3/4 c tahini
1/2 c lemon juice
1/4 c olive oil
4 garlic cloves
handful parsley (no stems)
handful cilantro (no stems)
2 small zucchini (raw, peeled and cut into chunks)
paprika (to taste)

Prep: (this meal takes about an hour to prep and cook)
Preheat oven to 350. Poke holes in eggplant with fork. Heat in oven for about 30 minutes (flipping every 6 minutes). While eggplant is cooking, prepare hummus mixture and blend in blender or food processor (until you reach consistency of hummus). When eggplant is soft, take out of oven and let cool for about 10 minutes. Peel eggplant and blend in a separate food processor or mash thoroughly with a fork. Mix lamb, oregano to taste, tsp sea salt, egg, and eggplant in mixing bowl. Make meatballs with lamb mixture and brown/cook in skillet on medium heat (use olive oil if sticking is a problem).

Serve: (serves 4)
Meatballs with hummus on side for dipping. Serve with side salad (cherry tomatoes, cucumbers, pepper and balsamic vinegar are what we chose).

You will have leftover hummus - use with dried veggie chips or raw veggies. I combined several recipes that I found online for the hummus. Some called for cumin, but I didn't have any. You may also want to add more tahini, garlic, olive oil to taste.

This was a very tasty meal!

Coming Soon!

We're trying some new Paleo creations this week; so please stay tuned.

The CrossFit Attitude

Rare CrossFit's of Fredericksburg, Virginia The CrossFit Attitude

February Calendar

Recommended Reading

If you are still wondering what CrossFit is, you should read...
What is CrossFit?

Also, we have some reading materials on our main site www.redstickcrossfit.com

1st WOD

So far, we have 3 people signed up for our 1st WOD and 3 word of mouths - "I'll be there". Please, comment under the post "Jan 30, 2010 - First $5.00 WOD," to let us know if you are coming, rather than using the word of mouth method.

If you don't know how to comment, it's easy. No e-mail or subscription is required.
1. Just click "comment" under the appropriate blog.
2. Type your comment in the box (i.e. I plan to attend)
3. In the "comment as" tab, click NAME/URL
4. Type in your name
5. Click Continue
6. Click Post Comment

*** If you don't want to type in your name, just select the ANONYMOUS tab instead of the NAME/URL tab under "comment as" ***

Thanks!
We hope to see you there!

Yummy Salad Dressing

I used these ingredients (to taste). 

Olive Oil

Coconut Vinegar

Lemon Juice

Italian Seasoning

Crushed Garlic

Pepper

Almond Meal

Notes: 

The Olive Oil and Coconut mixture should  be pretty evenly divided.

You know how some salad dressings have Parmesan cheese?  Well, I like the texture, that is why I used the almond meal in this dressing.

It was really yummy!

Beef and Eggplant Marinara

If you're not a cook, this one may be hard for you because I don't have exact measurements.  But, it is oh so tasty, so you should still give it a try.

30 minute meal

Ingredients:

1 large eggplant cut in cubes (with skins)

1 green chopped bell pepper

1 large chopped onion

6 cloves chopped garlic 

1 Tbs of capers

5 sun dried tomatoes

1 lb lean ground beef 

1 tsp salt (or to taste - don't overdo it)

Garlic Powder (to taste)

Italian Seasoning (to taste)

Black Pepper (to taste)

Cayenne Pepper (to taste)

Olive Oil (enough to make eggplant moist)

24oz of Marinara sauce (Monte Bene Tomato Basil Pasta Sauce from Whole Foods - all natural and no sugar)

Prep:  

In skillet heat Olive oil on low then add garlic, bell pepper, onion, and eggplant. (Oops mine outgrew the skillet).  Transfer the above to a Wok or larger skillet.  Make sure there is enough olive oil to get eggplant moist (saute at med to med-high).  In skillet that you transferred the vegetables out of, brown ground beef (you may want to mix ground beef with salt and pepper.  Add tablespoon of capers and one 24oz jar of "no sugar added" Marinara sauce to vegetables.  I recommend Monte Bene Tomato Basil Pasta Sauce from Whole Foods.  Mix well and reduce heat to low.  After ground beef  is finished browning, add it to the vegetables and stir.  Cook on low for 5 minutes and enjoy!

Serves:  4

Functional Fitness

What’s a wife to do when she comes home to a crazy mad man running down the street in the rain?




She grabs her phone between reps and says, "say cheese, you fool"!

Thai Coconut Beef Curry Soup

(30 min meal for 2 VERY hungry cavemen or for 4 just hungry enough cavemen)

Ingredients:
1 lb of beef (stew meat)
5 large leaves of Red Chard including stems
6 cloves of garlic
1 small onion
3 tablespoons of chopped ginger
1 can organic coconut milk
I Tbs of Coconut oil
Handful of chopped cilantro
2 spicy peppers (ex. cayenne)
Curry powder (1-3 Tbs to taste)
Sea salt (to taste)
Black pepper (to taste)

Prep:
In wok or skillet, melt coconut oil and add chopped garlic, onion, ginger, 3/4 of handful of cilantro, and Red Chard stems. Saute on Med-High until stems and onions are almost soft. Add lb beef cubes (or meat of your choice). Stir for about 1 minute and then add Red Chard leaves (cut into pieces the size of half a dollar bill). When meat is almost fully brown and chard leaves are soft, add curry powder and mix thoroughly. Then, add peppers. Stir. Add 1 can coconut milk. Bring to Boil then reduce head to low. Add Curry Powder, sea salt and black pepper. Let simmer for 5 minutes

Serve:
Serve in bowls and add remaining cilantro on top.

This meal may be even more flavorful the next day.

I recommend saving any leftover juice in the refrigerator and later adding it on top of a chicken breast for a quick meal.

Paleo Fajita Recipe for 2

(30 minute meal)

Ingredients:
1 large steak
1 large onion
1 green bell pepper
1 red bell pepper
2 handfuls of mushrooms
6 cloves of garlic
Olive Oil
1 avocado
1 or 2 cayenne pepper
1/2 lime
2 vine ripe tomatoes (or one med-large Louisiana Tomato)
cilantro (to taste)
sea salt (to taste)
pepper (to taste)

Prep:
In skillet or wok, saute in olive oil and sea salt and pepper 3/4 large onion chopped, red and green bell peppers chopped, sliced mushrooms, and garlic chopped - until onions are soft. Then, add slices/chunks of steak. Cook until brown.

While steak is browning, finely chop the rest of the onion, cilantro, cayenne pepper, and tomato. Put in bowl with avocado and the juice from 1/2 a lime. Mix well.

Serve:
In a bowl add sauteed veggies and steak then put the avocado mixture on top, and enjoy!