Athlete Spotlight, Ashley!


Ashley is this week's spotlight athlete! She came to her first competitor's class last night and I can't wait to see her rock her first competition!

When and Why did you start CrossFit? I started CrossFit in July. I started CrossFit to challenge myself. I have always been involved in team sports or competitively working towards a goal (figure skating, rowing crew, and semi-pro dance/ coach). This as the first time I found myself left up to my own devices at the gym and it was not going well. I was bored, putting on weight, and starting to experience serious joint pain. My co-worker suggested CrossFit to me. She sad it was super intense and that Joy and I would definitely hit it off. Low and behold, she was right... I've been addicted ever since. (P.S. My injuries and arthritis have subsided! I feel great!)

Favorite WOD: Anything with Rowing or an absurd number of squats.

Least Favorite: Anything with running in it...
Example: "KELLY"<== Lamest WOD EVER!


Three Random Facts about you?
1. I have a disgusting obsession with cats.
2. I'm a country girl at heart who loves outdoorsy activities.
3. I have a terrible habit of speaking in quotes from dumb movies... Especially Step Brothers


Burpees during the Collar City Thowdown!

Almond Flour Cinnamon Rolls

I successfully made these last week...delicious!!!!



from The Urban Poser

Ingredients:

For the biscuit rolls

3 cups'Honeyville' blanched almond flour
1/2 tsp salt (or just slightly under that amount)
1/4 tsp baking soda (optional for GAPS, read more HERE)
1/4 cup coconut oil (or oil of choice), softened or liquid
2 Tbls honey
2 large room temp eggs (about 3.34 ounces/94 grams)

For the filling

1/4-1/2 cup honey (depending on how much sweetness you like)
1/2 cup ground pecans/walnuts
1/2 cup raisins
1- 2 Tbls ground cinnamon

Directions:

Preheat the oven to 340 degrees

In a large bowl, combine the almond flour, salt and baking soda.

In a separate bowl, gently beat together the coconut oil honey and room temp eggs. If the eggs are too cold, they might cause the coconut oil to harden.

Add the egg mixture to the almond flour mixture. Mix(knead) until a decently smooth dough is formed. It may seem sticky at first. Continue mixing till it firms up some. You can also let it rest in the fridge for 10 min. This will make it easier to work with.

Roll the dough out between two sheets of parchment paper, into a 9x13 rectangle (approx.). Use a little almond flour on the bottom piece of parchment paper to keep it from sticking when you roll it up later

Drizzle the 1/4-1/2 cup of honey evenly over the dough, then carefully spread it around to cover the whole surface. Honestly, I use my fingers to do this. I find that I am less likely to tear the dough this way.

Sprinkle the raisins, grounds pecans and cinnamon (or whatever you like) over the surface of the honeyed dough.

Now your ready to roll it up! Turn the dough so that the short end is facing you. Starting at that end, begin to roll the edge of the dough away from you. Try to start a tight roll from the beginning. Continue rolling until you have a nice uniform log. Use the parchment paper to help you roll if needed. Be gentle and careful when rolling up the dough. This dough is not as workable as a gluten based flour would be.

Now roll the whole log of dough, gently lengthening it out just a bit (like making a snake out of play-dough). It should be smooth and about a 4 inch thick roll.

With a good bread knife, cut the roll into about thick slices, I just use the width of two to three fingers (depending on how thick the roll is) as my guide.

Lay the rolls cut side down on to a parchment line cookie sheet. They can be placed apart or connected.

Bake 10-15 min. (Careful not to overcook!!!)

When ready, remove from the oven and let cool for about 10 min. If you try to move them before then, they are more likely to fall apart.

Drizzle with coconut butter and/or honey just before serving.

Makes about 9-10 cinnamon rolls.

Holiday Row Challenge



Concept2 Rowing company is hosting a 100k rowing challenge. You have from Thanksgiving day to Christmas Eve to row 100,000 meter. If you register (FREE) with Concept 2 and complete 100k they will donate $0.2 per meter to one of 4 charities listed this year. I requested CrossFit Beyond to be added to the list of affiliations on the registration form, so look for it!!

The Details



  • Row and/or ski 100,000 meters or 200,000 meters fromNovember 22 to 11:59 p.m. ET December 24.

  • Support great causes with your meters!

  • You do not need to be on a team to participate! Log your individual meters.

  • Indoor rower and SkiErg meters only (no on water/on snow meters please). You can combine meters from each machine to reach the challenge goal.

  • Kid's Holiday Challenge allows kids (aged 16 and under) to participate at 50,000 meters.

  • Adaptive athletes can choose to participate at the 50k, 100k, or 200k levels.

  • Deadline for entering meters: January 4th.


If you're interested, I will get a sign up sheet at the box so we can see who is participating!

Within our box, as a "fee" for signing up please bring non-perishable food items/books/magazines/hygiene products as I will be sending a package to troops through the website www.anysoldier.com (check out the site for ideas!)

**If you don't want to row and just want to donate to the Christmas package, that would be GREATLY appreciated!

See the challenge poster here: HC2012_poster

Pain vs. Discomfort

I hope everyone that participated int he challenge had a good experience! Whether you lost fat, gained muscle, lost inches, or just felt better, I hope you took something positive away from this! I can't wait to see everyone's results posted on the board at the box!!

Now, onto a different topic! Discomfort and injury...whats the difference? Will you look weak if you don't RX the WOD? I was thinking how a few of us try to play through pain and forget that there are smarter options, but we need to realize the difference between discomfort and injury!Injury Vs. Discomfort- from Grizzly Strong




  1. If it’s at all related to mobility – MOBILIZE, don’t use it as an excuse to scale

  2. Don’t be afraid to scale, but do it because you need it, not because you want it

  3. If it forces you to compromise mechanics, find a replacement movement or go home

  4. Do something else! Crossfit has hundreds of movements, if you can’t do one, find a similar one and scale it appropriately, there’s almost always something you can do

  5. RICE is your friend (no not the grain!) – Rest, Ice, Compress, Elevate; this solves at least 75% of my “discomforts”

  6. If you’re not sure, or it persists, see someone with letters after there name

  7. Don’t ask the resident gym bro (like me) what you should do if your shoulder pops, or why your knee hurts, we don’t know, but if you ask – we’re gonna try and answer, and that’s bad for both ends

  8. Get to know yourself, figure out which pains are real and which are tolerable, some will make you stronger, others will put you on the couch for a month

  9. Don’t forget the big picture, I hate taking days off for injury, but two days versus four weeks is a big difference, the last thing you should do is make something worse

  10. Being injured doesn’t make you less bada**, but staying injured makes you an idiot –Me


Stay safe athletes!!! No injuries...especially with competitions coming up!