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!