Posts during March 2011
Paleo made simple.
Do you eat Paleo? Robb Wolf author of "The Paleo Solution" breaks down eating Paleo step by step. Who's up for another Paleo Challenge?
What's your Goat?
Your Goat is any exercise or movement that you suck at or hate to do, or both. Your Goat could be double unders, oly lifts, running or thrusters. Whatever it may be, what sort of things are you doing to work on your weaknesses?
Welcome to the Family
Please welcome Christa Collins to the Counter Culture Family. Strories of CrossFit from the East Coast brought Christa to CFCC.
Off to Afghan Party
Ok so most of you have heard I am heading off on a little vacation to tropical Afghanistan. I can't think of a better way to say goodbye than by running up Iron Mountain one last time then having a BBQ at Casa de Rohrbaugh. Im thinking on Sunday (3/27) we meet at Counter Culture around 9:30 and carpooling out to the hill. If you don't want to run we should be back to the pool around 1ish. So you can just show up there. Im not rich yet so BYOB and bring something to grill or a snack. If your gonna bring drinks try to not bring anything glass so get cans or we will have plastic cups. Acacia's address is 1100 garden view rd. Encinitas.
-Coop
happy birthday andrea!
happy birthday andrea! we hope all the tequila you drink tonight doesn't make you drop beneath the bar as quickly as you drop beneath the barbell!
400-pound marathoner
Kelly Gneiting, a former national champion sumo wrestler, finishes the L.A. Marathon and may have set a Guinness record. Read the article here. Still think you can't run marathon??? Endurance training is back! Wednesday's at 6pm and Sunday's a 8am. email rich@crossfitcounterculture.com with any questions.
50 questions to free your mind...
1. How old would you be if you didn’t know how old you are?
2. Which is worse, failing or never trying?
3. If life is so short, why do we do so many things we don’t like and like so many things we don’t do?
4. When it’s all said and done, will you have said more than you’ve done?
5. What is the one thing you’d most like to change about the world?
6. If happiness was the national currency, what kind of work would make you rich?
7. Are you doing what you believe in, or are you settling for what you are doing?
8. If the average human life span was 40 years, how would you live your life differently?
9. To what degree have you actually controlled the course your life has taken?
10. Are you more worried about doing things right, or doing the right things?
11. You’re having lunch with three people you respect and admire. They all start criticizing a close friend of yours, not knowing she is your friend. The criticism is distasteful and unjustified. What do you do?
12. If you could offer a newborn child only one piece of advice, what would it be?
13. Would you break the law to save a loved one?
14. Have you ever seen insanity where you later saw creativity?
15. What’s something you know you do differently than most people?
16. How come the things that make you happy don’t make everyone happy?
17. What one thing have you not done that you really want to do? What’s holding you back?
18. Are you holding onto something you need to let go of?
19. If you had to move to a state or country besides the one you currently live in, where would you move and why?
20. Do you push the elevator button more than once? Do you really believe it makes the elevator faster?
21. Would you rather be a worried genius or a joyful simpleton?
22. Why are you, you?
23. Have you been the kind of friend you want as a friend?
24. Which is worse, when a good friend moves away, or losing touch with a good friend who lives right near you?
25. What are you most grateful for?
26. Would you rather lose all of your old memories, or never be able to make new ones?
27. Is it possible to know the truth without challenging it first?
28. Has your greatest fear ever come true?
29. Do you remember that time 5 years ago when you were extremely upset? Does it really matter now?
30. What is your happiest childhood memory? What makes it so special?
31. At what time in your recent past have you felt most passionate and alive?
32. If not now, then when?
33. If you haven’t achieved it yet, what do you have to lose?
34. Have you ever been with someone, said nothing, and walked away feeling like you just had the best conversation ever?
35. Why do religions that support love cause so many wars?
36. Is it possible to know, without a doubt, what is good and what is evil?
37. If you just won a million dollars, would you quit your job?
38. Would you rather have less work to do, or more work you actually enjoy doing?
39. Do you feel like you’ve lived this day a hundred times before?
40. When was the last time you marched into the dark with only the soft glow of an idea you strongly believed in?
41. If you knew that everyone you know was going to die tomorrow, who would you visit today?
42. Would you be willing to reduce your life expectancy by 10 years to become extremely attractive or famous?
43. What is the difference between being alive and truly living?
44. When is it time to stop calculating risk and rewards, and just go ahead and do what you know is right?
45. If we learn from our mistakes, why are we always so afraid to make a mistake?
46. What would you do differently if you knew nobody would judge you?
47. When was the last time you noticed the sound of your own breathing?
48. What do you love? Have any of your recent actions openly expressed this love?
49. In 5 years from now, will you remember what you did yesterday? What about the day before that? Or the day before that?
50. Decisions are being made right now. The question is: Are you making them for yourself, or are you letting others make them for you?
Recipe of the Week
Based from the book “The Paleo Solution” Serves 2- 4, depending on how hungry you are.
8 strips of bacon, preferably nitrate free
1 onion chopped
2 cloves of garlic, minced
1 large bell pepper, chopped
1 pound of sweet potato, cut into ½ inch cubes
1 bunch of kale chopped
1 teaspoon of dried thyme, rosemary or oregano (or all!)
Salt and pepper to taste
Cut the bacon into bite sized pieces and fry till perfectly done. Remove those juicy meat candy from the skillet and place on paper towel to dry. In the yummy bacon grease, fry over medium heat the onion and garlic for a minute till fragrant. Then toss in the bell pepper and the sweet potato and continue to fry, covered stirring here and there, till the potatoes are done, about 10-15 minutes. Add the kale at the last few minutes and cook till just done. Sprinkle with herbs and salt and pepper and serve hot and yummy! One of my favorite things to do is baste an egg or two and lay on top of a hash mountain. Basting eggs is really easy. Just fry them as usual, then add 2 -4 tablespoons water to the skillet right at the end and put a lid on. Wait for a minute or two and tadaa!
Perfect. Enjoy.
Hustle
"Things may come to those who wait, but only the things left by those who hustle" - Abraham Lincoln
Lost and Found
Are you missing a sweatshirt? Can't seem to find your water bottle. Check the Lost & Found if you're missing any gear.
Quote of the Day
"If the body be feeble, the mind will not be strong." -Thomas Jefferson
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CrossFit Open : WOD 1
Shedding some light on gluten
Have you ever felt dizzy, bloated and exhausted. How about migraines and body aches. It could be that you have an intolerence to gluten. Read more to find the clues to gluten sensitivity.
Endurance Training
Who's running the Carlsbad 5000? Anyone signed up for the Encinitas 5K?
Counter Culture Endurance team will begin to train for these events on Wednesday March 23, 6pm at Counter Culture. The Endurance Team will meet on Wednesday night and Sunday morning. Email rich@crossfitcounterculture.com for more information
Potluck Party
PotLuck Party this Saturday, March 19, 7pm @ the Peter's Family redicence. The party is a going away party for Mike Coopman, Sara Chong, and Brad Gaines. Bring your favorite Paleo dish or your favorite cheat treat. If you need directions to the Peter's send an email to rich@crossfitcounterculture.com
ARE CARBS MORE ADDICTIVE THAN COCAINE?
Your body is virtually defenseless against a dependency on carbohydrates—the substances that really make you fat—and it's time for an intervention.
Read More
Welcome to the Family
CrossFit Counter Culture please welcome our newest members.
Jean Lowe
Scott Maloni
Damon George
Spring Forward
Don't forget to turn your clock ahead 1 hour at 2am!
Here are the photos from Mission Trails 10k/5k.
CrossFit or Seizure
My friends look out for me like family
One of our CFCC family members Jay Johnson, is deployed in Afganistan. We've put a collection box for Jay in the gym. We would like to put together a care package of beef jerky, protein/meal replacement powder, fish oil and any other nonperishable paleo snacks. Let's rally this weekend, put together his care package and ship it out next week.
Skill Seminar
CrossFit Counter Culture will begin hosting monthly Skill Seminars starting on March 20th from 11am - 1pm. This month we’ll be taking an extensive, in depth look at the Pull-up. Are you still using bands? How's your Kip? Can you Butterfly? Have you ever had your hand rip? The Skill Seminar will cover all this and more.
Don’t forget to reserve your space in our first monthly Skill Seminar on Sunday, March 20th, from 11a-1p.
Winning
Your gym is awful and here's why.
There is more than one way to skin a cat. There is also more than one way to get fit and maintain that fitness. Sadly, there are more wrong ways to go about this than there are right ways. For the majority of the population, the “gym”, be it 24 Hour Fitness, Gold’s Gym, World Gym, Frogs, the Yoga Studio isn't what you need.
What is fitness? Here's a hint, it’s more than just being skinny or having big biceps. Truly being healthy and in shape involves things that many people never really think about. Things like balance and coordination, or stamina! With that in mind think of a typical gym (or your old gym for the converted Crossfitters.) How many machines do they have that isolate your chest? Now ask yourself how much space they have for stretching? How about a foam roller or an area to work on agility and balance? How many abdominal machines verses lower back machines? What about Kettlebells? One thing it probably has is plenty of mirrors, so you can check yourself out. Most gyms don’t seem interested in real fitness. They want to sell you on physical appearance and make money.
Can I run? Who cares, look at my abs!
Crossfit considers ten traits when thinking about fitness. (Crossfit didn't invent this list, so don't think they wrote it to past their own test.) It was created by Jim Crowley and Bruce Evans, Texas coaches that also created the Dynamax medicine ball. Thank them next time you are doing wallballs. According to Jim and Bruce to be considered a person in good fitness one should possess the following traits.
- Cardiovascular/Respiratory Endurance
- Stamina
- Strength
- Flexibility
- Power
- Speed
- Agility
- Balance
- Coordination
- Accuracy
Seems like a pretty straightforward list. But wait, I can hear it now. "I don't want to race anyone or kills WOD's, I just want to tone". Toning is a nice way to say build muscle and cut body fat. The people on The Biggest Loser, they are just toning. Nobody really just wants to tone though. I hear it everyday with new clients, they give me a laundry list of goals and in the end they are all the same. They want to feel healthy and look better. The problem is that they want to go about it the wrong way. Have you ever seen a Ballys commercial talk about stretching and balancing your shoulders? If they do, I missed it because of all the half naked women in their commercial. Focusing on looking good neglects most of the fitness traits listed above.
Why would a gym sell you a lesser version of healthy? Well, gym owners don't want to tell you that doing body weight movements and running intervals in your driveway will get you better results than a leg extension machine. That would be bad for business. "Sir, you need our patented Lat Blaster 3000 machine!" Do I? Really? It is this misconception that plagues the industry and boy what an industry it is. Would you believe 17.6 BILLION dollars big? They can't tell people that their product can be had for free. You know, like in a garage with a website giving you all the information and workouts you need daily to keep it fresh and balanced and diverse, for FREE. That would be a terrible business model.
I wish it was confined just to “Globo gyms”, but it isn't. What I’m about to say will no doubt hurt my karma but I have to. Yoga is also filled with lots of untruths. Yoga is great for things like breathing, stretching and stress relief but as a replacement for actually working out it is not. While yoga has been shown to reduce stress and osteoarthritis, it doesn't develop the muscle-bearing strength needed to help with osteoporosis, which should be important to middle aged women, Yoga’s largest demographic. What then IS proven to reduce osteoporosis? A good balance of strength training and running. Yoga is not a good source of a cardiovascular exercise, in fact, one 50-minute session of Hatha Yoga burns just 144 calories, similar to a slow walk. That's undone with 2 1/2 Oreos. What about Bikram Yoga? I'm sweating so hard it must be a real burner. Nope, that's just your body trying to cool itself. That's what sweat is for. Did I hear detoxifying? I'm sad to report that that isn't true either. Your body rids toxins through your liver and kidneys, they empty to the bladder and colon and from there...... well, you know. No sweat in the equation.
I'm not trying to tear down everything about the fitness industry that isn't Crossfit. I'm just trying to spark some thought and open some eyes to the truth. Unfortunately exercise science is still a pseudo science in a lot of respects. Nobody can agree on regiment, routine and diet (don’t get me started on diet.) That being said, everybody is out to make a buck. Perfect Push Ups and Shake Weights and P90X oh my! All are hoping to sell you on abs and chests and nice legs. The picture needs to be bigger. Crash and fad workouts are just as bad as their diet counter parts with similar fleeting results. Did you know that 80% of people with gym memberships don't use them? Goes to show you how good they are at getting you to sign on the line but not good at helping you get real results.
I'll try to sum it up with one of my favorite comedies on TV, The Biggest Loser. No, I'm not cruelly laughing at heavy people. It’s the hilarious way they present this show as a healthy and kind hearted way to help the obese. These poor people are put on 500 calorie starvation diets and then made to do dumbbell presses for hours. Huh? Do they really need good deltoid development? They can't see their own toes! In the last few seasons I have noticed a few more Crossfit-esque workouts. Coincidence? Perhaps, but I digress. It’s just another prime example of the industries version of "getting in shape,” Fast! Immediate results! 20 minutes a day! These poor people are train wrecks. To start with, it is never healthy to lose 20 lbs a week; I can see the track marks from my living room where they get IV hydration. Secondly they are not paying attention to anything but the scale. Hip flexors, spinal erectors, IT bands, shoulder impingement, watch it sometime with a physical therapist and have them point out the horrors. I get that the point of the show is to lose weight rapidly for the entertainment of America. Jackass was American entertainment too but at least they warned people not to try it. Every office I know has had a Biggest Loser contest.
What bothers me the most is that 90% of the people on that show regain the weight almost immediately. Why? It’s easy to eat right when your food is prepared for you, and to workout when that annoying Jillian is yelling in your face. Now go home to regular life and do it by yourself, in a gym, with a few recumbent bikes and a bench press machine. Then you will have to deal with comments like “Oh and don't stay on the bike for more than 30 minutes please, and if you could don't yell while lifting or drop weights on the ground.” “Stretching?” “You want to do circuits? Sorry but that takes up too much equipment.” “Try not to sweat too much, its gross.” “Thanks, come again, please exit through the supplement shop.” If only these poor folks had a community to embrace them and groups that met daily to workout and discuss fitness when they get together. A group or community focused on all aspects of fitness, not just nice arms for the beach. Some might call it a cult and complain about you bragging about your Fran time on the internet but whatever. If they had that, how successful would they be then?
I'm going to go to Bikram Yoga now. Sorry Buddha.
-Josh Lane
Mission Trails 10k/5k
Congratulations Counter Culture Endurance Team! We had 7 runners in the top 31, went 1-2 in the womens 10k and 1-2-3 in the womens 5k.
Results can be found here.
Check out the CFE site!
WOD tracks
Have you ever had an adrenaline rush durning a WOD becuase a certain song was pumping from the speakers? Did you run the 5k/10k with your iPod? What's on your play list? What type of music do you want to listen to when you hear 3, 2, 1, Go!!!
To suck or not to suck, that is the question...
You SUCK as a Man
And it’s embarrassing.
Editor’s note: This post contains what somed might consider offensive language or a serious assault on manhood (yours or others). If you find any of the aforementioned potentially
If you’re a man and have bigger boobs than your wife or wear pants with a waist size bigger than the length, you suck. No exceptions.
It’s the only conclusion that can be drawn – the introduction of the “sucking man” has led to a decrease in stature, an increase in estrogen and a softness you cannot deny. Prehistoric men were not soft or fat (neither was your grandpa). No, their boobs weren’t bigger than their wife’s (like yours). No, they didn’t wear 44×32 inch pants (seriously?). No, they weren’t vegetarians. No, and most assuredly, they didn’t jump on an elliptical four or five days a week.
And without question, while most of your body is big – the man-boobs mean your “manhood” is shrinking – it also means your brain is small and getting smaller.
Sorry, but…
You suck for many reasons, stature, dietary, lifestyle. Regardless, in nature’s view, you’re expendable. That soft, cushy body, those man-boobs and low testosterone mean you can’t and shouldn’t reproduce. It means you’re turning into a woman. When this happens in nature, you no longer matter. You’re here to reproduce and be a man. The good news is you don’t have to wait in line at the vasectomy clinic.
Why you suck.
Tendon insertions reveal prehistoric man (and probably your grandpa) as having serious muscle. They were lean, mean fighting machines – able to kill and eat. And avoid danger. In today’s times, you don’t have to kill or avoid danger. All you HAVE to do is eat. The elliptical part is voluntary, not to mention a waste of time. And nothing in your life counts as danger, unless you’re afraid of your wife because she’s more of a man than you, which just makes my point stronger.
Back to that tendon insertion thing. The bones of men “who do not suck” are thicker and stronger at KEY skeletal muscle insertions, like in the thighs and hamstrings, chest and back, which means they had serious muscle mass. Where are your bones thicker? In the hips and low back, which means you’ve got serious baggage yanking on them all day. It also means…
You suck because your life (and everything else about you) is soft. You get up early; tired because your sleep habits are horrible. Stumble through a shower, brushing your teeth and the bagel (if you eat breakfast) and coffee. Don’t forget statins, metformin and Lisinopril. You fight traffic or take public transport to your job where you sit behind a desk for hours, pretending to work. Lunch is a sandwich and a bag of chips. Don’t forget the diet coke and cookie for dessert.
However you make your way home, you either stop off at the gym to abuse an elliptical, run your kids all over the place or go home for a “lite” dinner, chicken and pasta, maybe a glass of wine, and ice cream for dessert. Then you make your way to the chair, where you doze and nod until 10:30 or 11 before going to bed for more crappy sleep.
Rinse and repeat.
Is it any wonder you suck?
A bunch of You cants…
You can’t stop sucking when anything more vigorous than abusing an elliptical causes serious injury. Like a sprint or squat jump. The likelihood either of these rips a hamstring or pops a tendon is high. Too high.
You can’t stop sucking when the only way you could do 10 pushups is by finishing the last 8 in the modified position, like a girl – remember, you’re turning into a woman. Should I elaborate?
You can’t stop sucking when you eat low-fat, no protein, and whole grains (any grains, really), like pasta, wheat bread and Cheerios. Or snack wells. Or M&M’s. Those food groups jack with your manliness, bind up testosterone, increase body fat and reduce muscle tissue (not to mention a bunch of other things). The elliptical doesn’t help here, either. Can you say Cortisol?
You can’t be a man and eat like a gorilla – either quality (vegetarian) or quantity. Relatively speaking, herbivores have small brains and large digestive tracks. Carnivores have large brains and smaller digestive tracks. Why? It can get technical, what with the Expensive Tissue Hypothesis and all, but suffice to say, you and a gorilla have more in common than you care to admit (*ahem*). Your brain is shrinking and your gut is expanding – it needs more room to digest all the crap you’re shoving down there.
You can’t stop sucking by going to a restaurant and ordering from the “lite” menu. That’s code for low-fat, which means two ounces of chicken breast and three pounds of pasta. No thank you.
You can’t stop sucking when victory in your suburban life is beating some guy off the line at a 4-way stop. This is like the pushup thing, no explanation needed.
You can’t stop sucking when you’re a douchebag. There is no way to justify your doucheyness. And no matter what you change in the “How to” list below, if the douchebag remains, you still suck.
You can’t stop sucking when you drink “lite beer” because it has fewer calories. Beer is made with wheat. And wheat sucks.
You can’t stop sucking when you’re 5’ 5” and have little man’s disease. This just sucks. Really. You’re more like a gnat than anything else. NEXT!
You can’t …
There isn’t enough space on the interwebs to hold all the reasons. As a man, you suck and it’s embarrassing.
How to stop sucking in 4 easy steps.
Can you ever stop sucking? Maybe. For your sake, I hope it’s not a lost cause.
Here is my very own “How to stop sucking” list. Even if you don’t completely stop sucking, you’ll embarrass me and others who don’t suck a little less, which is bigger than winning a race at the 4-way stop sign.
1. Things you can’t change.
You can’t cha
nge your height. Being shorter than average doesn’t mean you’ll completely suck forever. Just partially, unless you can’t shake that “little man’s disease” syndrome. You can’t change your age either, but age has little to do with you sucking. Seriously. Just consider it a confounding variable. See Exhibit A, your grandpa. Who at 80 could wipe the floor with you.
2. Crank up the intensity
Ditch the elliptical. It just sucks. Besides, no self-respecting male that doesn’t suck would be caught dead on one. One or two days per week, crank up the intensity. Do something hard and intense. Get out of your comfort zone. Run some sprints. Do some jump squats or burpees. Go to the park, put out markers and do agility drills. Do real pushups. Go until you can’t go anymore and then do a few more next time.
Go for a nice, leisure, SLOW walk 2 or 3 days per week (more if you’d like). This is more about keeping the sensitivity of your metabolic hormones than caloric expenditure. Remember, back in the day, a walk, at the very least, was a requirement before any food or drink could be consumed. Note: stumbling to the shower or kitchen does not count.
3. Ditch the fake foods
Eat some meat – real meat, like steak, pork, chicken or seafood. Grass-fed, pasture-raised is always preferable. But starting with these at the grocery store is better than what you’ve been doing. And please, ditch the pasta, bagels, chips, breads, most fruits and 99.9% of foods that come in plastic bags or cardboard boxes. They’re inflammatory, they ruin your digestive system and they’re full of hormone disrupters.
They are not good for you, I don’t care what your wife, the food guide pyramid, the guy from CSPI, Dr. Oz, Kelly Brownell, some know it all down the street, “weight loss” programs sending food to your home or counting points say. Even when you don’t suck, they aren’t good for you.
Take all that fake food and throw it away. Don’t eat it. Instead, put the meat on your plate and replace the stuff you’ve thrown out with vegetables – preferably the above ground variety.
And quit drinking beer. Drink some wine or liquor, like scotch on the rocks.
No more gorilla like tendencies for you.
4. Get some discipline
I’m talking about discipline in your diet and exercise program, and a couple of other areas, which have contributed to your current condition.
Follow the three steps above for food and exercise.
The other part, sleep. Go to bed earlier. Turn off the lights, TV, computer and cell phone. It can wait until tomorrow. Sports Center is not that important.
Make sure your room is completely dark and a little cool. Shoot for eight hours. Soon, you won’t be stumbling to the shower or kitchen.
What’s next?
So there you have it. My simple, 4-step process to being a less sucky man. How will you know when you’ve made it? A couple of things to look for…are your man-boobs disappearing? Is the waist of your pants getting smaller than the length of your legs? Can you do more than 10 regular push-ups? Have you stopped abusing the elliptical? Do you have less in common with a gorilla than when you started? You know the drill.
Report back here in 30 days. We all want to see your results.
Sorry if it hurt. Someone needed to say it.
Recipe of the Week
Paleo Sausage Gravy & Biscuits
16 oz. country style pork sausage
2 tbsp arrowroot powder
1 can coconut milk (shake it up before you open it)
1/4 tsp fennel seeds
1 tsp dried, rubbed sage
1/4 tsp cayenne pepper
1/2 tsp pepper
1/4 tsp salt
- Heat up a skillet over medium-high heat and brown the sausage. Break up the sausage into fairly small pieces so it will cook easily, but I like to leave some bigger chunks in there too. Once the sausage is thoroughly cooked, remove it with a slotted spoon and set it aside. Discard most of the fat, but leave about a tablespoon in there, and leave all the stuck-on brown bits of sausage in the bottom of the pan.
- Turn the heat down to medium. Add the arrowroot and stir it into the fat & brown bits, whisking constantly for about a minute so it doesn’t burn. It will get pretty thick and almost dry.
- Add the coconut milk about 1/3 of the can at a time, and whisk together with the “roux” you just made, incorporating it thoroughly. Some of the browned bits should start to come off the bottom of the pan, too. This is what we want. Keep adding in the coconut milk until it is all incorporated. Add the fennel, sage, cayenne, salt and pepper and mix it in.
- Add the sausage back in and incorporate throughout the gravy. Cook for a moment so everything is heated evenly. Serve immediately over biscuits.
1/2 cup coconut flour
1/4 cup almond flour
1/2 tsp salt
1 tsp baking powder
1 tbsp cold grass-fed butter (coconut oil is fine here too)
6 egg whites
a little coconut oil
- Preheat oven to 400 degrees F. Grease up 6 cups of a muffin tin with coconut oil.
- Put coconut flour, almond flour, salt and baking powder in the bowl of a food processor. Add the butter and pulse until the butter is incorporated. The butter pieces should be about the size of peas.
- In a blender (or by hand if you’re feeling energetic), whiz the egg whites until they are frothy. Add them to the food processor and pulse a couple times until they’re incorporated. Don’t go crazy though, just pulse it a few times until just blended.
- Distribute the batter evenly into the 6 cups of your muffin tin. It should fill them about 3/4 full. These biscuits don’t rise, so that’s okay. Bake for 15 minutes until the tops are browned.
- Pour your gravy on top, and enjoy.
Just one of the great recipes you guys shared this week.
Keep them coming! I have posted all the recipes here in the Artical tab. Try them out and send me pictures of your creation. I will be collecting recipes for the next 3 weeks. Once I have enough we will include them in our cook book along with your photos to share with everyone.
Submit recipes to zia@crossfitcounterculture.com
Site of the Week
Hey guys,
So there are tons of resources out on the net you can check out that relate to our crossfit lifestyle. I will be bringing you all a good resource every week that you should check out and incorporate into your everyday crossfit life.
This weeks resource is The Mobility Wod. This site has a video for everyday on way to create a more flexible, functional self. Kelly usually programs his MOB WODs according to mainsite programing, so keep this in mind when each new video comes out.
Courage to Succeed
To trust yourself to test your limits. That is the courage to succeed."
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Mission Driven Eco Run 5K, 10K
This Saturday will be our first Crossfit Endurance event, the Mission Driven Eco Run 5k/10k. The race will start at Mission Trails Regional Park, 9am. We will be departing from Counter Culture at 7am to head to the race as a team. If you are planning on meeting us at the park directions to the park can be found here. Please email Coach Rich @ rich@crossfitcounterculture.com and let him know if you plan on meeting at the gym to car pool or if you're meeting the group at the park. All endurance classes this week will meet at Counter Culture.
Contact Us
email: crossfitcounterculture@gmail.com
phone: 760-635-5998
fax: 760-635-5999
address:
318 North El Camino Real, Suite B
Encinitas, CA 92024
