Baconnaise

Rachael DeYoung — Thu, 29 Jul 2010 00:00:00 +0100

Ever wondered what to do with those delicious bacon pan drippings? If you use good quality bacon (i.e. from a butcher, European deli, or organic farm) save the fat for bacon mayonnaise!

1 egg yolk
3/4 tsp Dijon mustard
1 tsp freshly squeezed lemon juice
Sea salt and freshly ground black pepper
1/2 cup liquid bacon fat

Combine the egg yolk, mustard, and lemon juice in a foRead More...

If You Fall Off the Wagon, Pull Your Ass Back On It!

Michelle Baillargeon — Tue, 27 Jul 2010 11:05:43 +0100

Just over one month ago I wrote a blog entry telling you a bit about myself and my journey and giving some tips on how to get going on your goals of a physical lifestyle change/transformation. Since that time, I had a bit of a regression… my desire to get the body I kept saying I wanted (see any of the recent “What is Crossfit?” YouTube videos for my female inspiration) wasRead More...

What's in a Marinade?

Rachael DeYoung — Mon, 26 Jul 2010 00:00:00 +0100

Whether it's 20 minutes or overnight, a simple marinade can transform any cut of meat into a juicy, flavourful masterpiece! Because marinades tenderize the meats, they improve digestibility and the nutrients will be more readily absorbed. They make eating healthy meats more fun, giving a variety of flavoursfor any type of dish.

To make a marinade, you'll need an oil + an acid + seasoRead More...

12 Tips to Make You a Better CrossFitter

Alex Cibiri — Wed, 21 Jul 2010 00:00:00 +0100

The shorter the workout the longer the warm up and vice versa. You should warm up significantly longer for a 5-minute effort than you should for a 35-minute one.You can PR consistantly for your first year in the gym as long as you are consistant with your training and you don't eat like a moron. After that some form of periodization worksRead More...

How much are you eating?

Rachael DeYoung — Mon, 19 Jul 2010 00:00:00 +0100

Calorie counts are everywhere - food packaging, advertising, treadmills, and on many restaurant menus, too. However, calorie counts are meaningless without considering calorie quality. Protein, carbohydrate, and fat all have different and vital functions in your body. Are you getting enough of each?

It's easy to lose track of what you're eating, and many people simply aren't eating enough. Chronic munchRead More...

USDA Dietary Guidelines

Rachael DeYoung — Fri, 16 Jul 2010 09:00:00 +0100

The USDA has issued draft Dietary Guidelines for 2010. A series of long reads if you're interested, though I recommend the Executive Summary, or my short version: it looks pretty darn close to the old Food Pyramid - you know, the one with all the grains on the bottom and a tiny bit of meat and fat at the top.

I personally believe their Food Pyramid to be flawed, placing too high of an emphasis on grainRead More...

Local Grass-Fed Beef

Rachael DeYoung — Mon, 12 Jul 2010 11:20:03 +0100

Like all good things in life, the real deal is always the best. Animals fed their natural diet will be healthier and tastier. Unfortunately, commercial beef is rarely fed green grass alone, but some combination of grass, grains, soy, and corn. Check out this chart that compares the fat content of commercially fed beef vs. grass fed beef.

Product Review - Sprouted Grain Breads

Rachael DeYoung — Wed, 07 Jul 2010 00:00:00 +0100

If you're happy with your body fat level and are training like an athlete (CrossFit, strength training...), you'll probably need some starchy carbs as part of your post-workout nutrition. In terms of a Real Food lifestyle, these might include rice, quinoa, potatoes/sweet potatoes/yams, and oatmeal. I'm not a big fan of processed grain products like most breads, but some grain products are made with sprouted grainRead More...

Asparagus Salad and CSA Veggies - Week 3

Rachael DeYoung — Mon, 05 Jul 2010 09:00:00 +0100

Check it out! Week 3 of my CSA brought more potatoes, kale, kohlrabi, radishes, beet greens, baby turnips (get bigger each week!), bok choy, dill, green onions, garlic greens, black beans, and salad mix.

I did still stop by the Farmer's Market at Sherway Gardens for strawberries, asparagus, cheese, and steak. Buy strawberries in bulk and freeze the mushier ones on a cookie sheet lined with wax paper. Once fRead More...

Overall Ranking Summary

Alex Cibiri — Sat, 26 Jun 2010 20:07:31 +0100

Results Overall - Unsorted

Men's Rx'd Competitor Number Competitor Name Points WOD #1 Beep Test WOD #2 Thruster Ladder WOD #3 Dead, HSPU, KB WOD #4 C&J, Burpee Overall Rank 10000313 Sonsini, Daniel 72 17 27 10 18 18 10000391 Higgins, Steve 67 2 29 10 26 16 10000469 Gignac, John 97 10 29 28 30 30 10000448 Dawson, Jeff 37 17 5 6 9 6Read More...

Event #4 - Clean & Jerk, Burpee

Alex Cibiri — Sat, 26 Jun 2010 20:02:27 +0100

Event #4 Clean & Jerk, Burpee

Men's Rx'd Time Competitor Number Competitor Name Minutes Seconds Time Score Rank 10000313 Sonsini, Daniel 13 4 13.0666667 18 10000391 Higgins, Steve 13 12 13.2 26 10000469 Gignac, John 13 16 13.2666667 30 10000448 Dawson, Jeff 11 46 11.7666667 9 10000333 ChriRead More...

Event #3 Deads, HSPU, KB

Alex Cibiri — Sat, 26 Jun 2010 19:51:10 +0100

Event #3 - Deads, HSPU, KB

Men's Rx'd Competitor Number Competitor Name Full Rounds Plus Reps Score Rank 10000338 Jeffrey, Alex 7 16 7.80 1 10000411 Rhodes, Jay 7 9 7.45 2 10000450 Possamai, Alex 7 8 7.40 3 10000083 Robichaud, Jon 7 2 7.10 4 &nbRead More...

Event #2 - Clean-to-Thruster Ladder

Alex Cibiri — Sat, 26 Jun 2010 19:44:06 +0100

Event #2 - Clean-to-Thruster Ladder

Men's Rx'd Competitor Number Competitor Name Weight Lifted Total C-2-B Total Score Rank 10000313 Sonsini, Daniel 175 13 188 27 10000391 Higgins, Steve 165 15 180 29 10000469 Gignac, John 165 15 180 29 10000448 Dawson, Jeff 215 32 247 5 10000333 Christensen, Chris 205 15 220 17 10000411 Rhodes, Jay 20Read More...

Event #1 - Beep Test Results

Alex Cibiri — Sat, 26 Jun 2010 19:34:45 +0100

Event #1 Beep Test

Men's Rx'd Competitor Number Competitor Name Level . Shuttle Rank 10000313 Sonsini, Daniel 11.70 17 10000391 Higgins, Steve 13.80 2 10000469 Gignac, John 12.30 10 10000448 Dawson, Jeff 11.70 17 10000333 Christensen, Chris 10.00 30 10000411 Rhodes, Jay 13.10 6 10000204 Scamurra, Jonathan 11.50 19 10000385 Corallo, Tony 12Read More...

Heat Assignments for Event 1 & 2

Alex Cibiri — Wed, 23 Jun 2010 20:32:08 +0100

The first start time is the Event 1 start time, the second is for Event 2. Specific starting order within the heats for Event 2 will be determined by the beep test placings within each heat.

If you don't start until a later heat, you don't need to arrive for 7am, however you do need to ensure you are checked in a full 30 minutes before your event begins.

Heat 1 - 8:00 & 8:45 Heat 2 - 8:20 & 9:05 Rose, Kathryn 10000334 CRead More...

Heat Assignments & Info for Event 3/4

Alex Cibiri — Wed, 23 Jun 2010 19:41:32 +0100

All but one of Event 3's heats will be 5 men and 5 women in increasing difficulty from scaled to rx'd. Event 4's heats will be determined on the day of based on cumulative standing after 3 events. Event 4's Heats will run from 15:00 to 17:30 with 15 minutes being allocated for each heat.

Heat 1 - 12:00 Rose, Kathryn 10000334 Colangelo, Rocky 10000324 Price, Manda 10000449 Fraser, Chris 100004Read More...

Chicken Kebabs with Spicy Peanut Sauce

Rachael DeYoung — Tue, 22 Jun 2010 00:00:00 +0100

1 ½ pounds boned and skinned chicken breast, cut into 1-inch pieces
1 teaspoon salt
2 tablespoons lemon juice
2 teaspoons peeled and finely chopped ginger
2 cloves garlic, crushed and chopped
½ teaspoon cayenne pepper
½ cup plain yogurt
½ teaspoon garam masala
2 tablespoons cooking oil

Movement Standards ECF Ontario Challenge 2010 from Element CrossFit on Vimeo.

Understanding Prescribed Weights: Men's Rx'd / Women's Rx'd + Men's Scaled / WomeRead More...

Nothing Worth Having Comes Easy

Michelle Baillargeon — Wed, 16 Jun 2010 07:45:38 +0100

This title of this blog post is my favourite saying ever, because it is 100% true. When you decide you want something, does it feel more gratifying to have it instantly or to work hard to get it? Sure, initially instant gratification wins out in the short term, but the thing(s) that you want and work hard for is the thing(s) you value for a long timeRead More...

Leafy Greens

Rachael DeYoung — Mon, 14 Jun 2010 00:00:00 +0100

I received several different types of leafy greens in my CSA this week - kale, rapini, kohlrabi, baby bok choy, baby turnips... stuff I'd previously skimmed over in the grocery store simply because I'd never had them before and had no idea what to do with them!

Turns out I was missing out on a world of tastiness! Cooking greens also shrinks them a lot, so a bunch of spinach goes down quicker (and butteryRead More...

Blog entries

Baconnaise

If You Fall Off the Wagon, Pull Your Ass Back On It!

What's in a Marinade?

12 Tips to Make You a Better CrossFitter

How much are you eating?

USDA Dietary Guidelines

Local Grass-Fed Beef

Product Review - Sprouted Grain Breads

Asparagus Salad and CSA Veggies - Week 3

Overall Ranking Summary

Event #4 - Clean & Jerk, Burpee

Event #3 Deads, HSPU, KB

Event #2 - Clean-to-Thruster Ladder

Event #1 - Beep Test Results

Heat Assignments for Event 1 & 2

Heat Assignments & Info for Event 3/4

Chicken Kebabs with Spicy Peanut Sauce

Nothing Worth Having Comes Easy

Leafy Greens