Alright, on to more fun stuff!  Last fall, while attending an Olympic lifting certification in Reno, I was lucky enough to meet one of the coolest guys in the world!  His name is Johnno (not a nickname, how cool is that?) and he is married to one of Beth’s very good friends.  Long story short, Johnno is a former Division 1 college football player who is 10 times larger than life, and a big supporter of CrossFit.  Every year Johnno puts on a race called “Battle of the Rattle”.  This race is a 5K, straight up Rattlesnake Mountain in Reno.  This year, the race will be held on September 25th.  You can find more information here: Battle of the Rattle.

Without a doubt, team Wine Country CrossFit needs to make an appearance.  I will have more info regarding registration for you later this week, but I would like to get a head count of who is interested.  The current plan is to drive up the morning of the race, and then stay the night and party it up in Reno.  Heck, we have some friends with a CrossFit there in Reno, maybe we can even get a Sunday workout planned to help sweat out anything that might need to be sweated out from Saturday night before the drive home.

Shoot me an email, or reply with a comment here to let me know if you are interested.  We want to put this together ASAP as that we are late to the game and want to try to get some good hotel rates for everyone.

See you in class!

-Ryan

ryan@wccrossfit.com

All of that being said, I bring you a fantastic new resource.  Kelly Starrett, a  doctor of physical therapy, badass whitewater kayaker, and owner of San Francisco CrossFit has started a new blog called Mobility WOD.  Kelly is a constant source of knowledge for all of the WCCF coaches, and where a lot of the flexibility moves you see every day in the gym come from.  In other words, if you like what we do in the gym, you should listen to this guy, he knows his stuff!

Mobility WOD

I hope you all enjoy it.  I am keeping my eyes peeled on it.

-Ryan

The Current Options are as follows:

Tu/Th: 10am

M/W/F: Noon

Tu/Th: Noon

If it looks like Noon will be the time, we are considering a 40 minute class so that we can get you guys in and out on your lunch break.  What do you guys think?  We are quite open to any and all ideas.  Want to see some of these classes be a bit more focused?  A weightlifting class?  A beginners class?  An advanced class?  Let us know in the comments here on the blog.

Please only vote if you plan to attend the classes.  Click the link below for the poll:

Wine Country CrossFit’s New Class Poll

-Ryan

Dave has sent us another fantastic looking recipe:

Shrimp stuffed Avocado Salad

There are 15 grams of fiber in 1-medium Avocado…Who needs whole grain anything?

Build one of these for a cool and crisp change of pace salad.

A base of spring greens
6-Lg Avocado halves
Painted with Lime juice and sprinkled with Sea Salt and Black Pepper.

Filling:
There is always extra so I just pile it in the middle of the plate after filling the Avocados.

Blend in a bowl…
1/2 cup ground nuts from my nut jar. Raw Coconut/Pecan/Walnut/Almond /Macadamia nut meats.
20 med cooked shrimp(31-40) size ran through the food processor or minced fine.
A sprinkle of sea salt
1-Tbs. of yogurt
A sprinkle of Red Chili flakes for kick.
Mix it up and fill the Avocado’s like a deviled egg!

Topping:
more extra here too-
Do the food processor thing to:
3-Little Persian cucumbers whole or one big regular one (with the seeds taken out) but do not peel it.
1/4 cup Lime juice
1/4 cup of Raw Pumpkin Seeds
a touch of Salt and
3 Tbs. Minced Candied Ginger (yep)..or some plain…but not as much. Raw ginger is good but (coarse) and it overpowers this way to easy..so I went for the candied. It went over well with my tribe.

Blend it good….it will become a soupy Relish.
Put a dent in the filling and spoon on the Cucumber Relish topping.
Sprinkle some diced Scallions over it all and Serve it up!

As always…..Experiment with food and flavor.
Eat Well
Dave

Candied Ginger- One of the only sweet things (besides me) and Raw Honey in my house.
I eat it with 99% Pure Chocolate.

-Ryan

Bacon, Apple, and Sweet Onion Yogurt Dressing by Dave Parsons

1-1/2-cups Plain organic cow or goat milk yogurt
3 or 4 strips of your favorite Bacon cooked and minced. Depends on your Bacon craving at the time.
1/2 cup of your favorite Apple minced
!/2 cup of a sweet onion( Vidalia type)

I process 2/3rd’s the bacon with the yogurt (Bacon yogurt…yum -yum) then add the other ingredients and stir it up..
you can also add ground or minced nuts, pepper, even a little mayo if you like. Just add more yogurt to keep a smooth flowing “dressing” consistency if you stack in more stuff! You know..Adjust it accordingly to your taste.
It does not have to sit and rest…you can make it and pour it right on.

On a Romaine and Tomato Salad…It’s  B-L-T  Paradise on a plate. Without the Grains.

Shown in picture below with homemade sashimi
Enjoy it
Dave

*Attend the LEANing food Nutrition talk with Dr. Ryan Lazarus on July 27. Details below
* Eating: Paleo
* Cost: $30.00 (cash) to be put into a kitty
* The kitty will be divided in 2 for a FEMALE winner and a MALE winner
* 3 ‘Before’ pictures taken: front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top. Please make sure you get in the gym during the week preceding July 27 to get the pictures taken.
* Each Monday your food log for the previous week is emailed to our LEANing Yahoo Group
* Anyone can enter the LEANing challenge, but to win you must submit your food logs each week and you must be a member at Wine Country CrossFit
* 3 ‘After’ pictures are taken on August 27, 2010 (or no later than August 31st)
* Wine Country CrossFit  trainers pick the top 5 men and top 5 women whose body composition changed the most
* Summer LEANing participants vote on the top 10 to determine the Winners
* The 2 winners split the kitty in half and receive one month of unlimited classes at Wine Country CrossFit
* The pictures taken are PRIVATE. The pictures of the top 5 men and top 5 women will be viewed on paper at the gym to determine the winners. We promise not to publish or distribute anyone’s pictures without their permission

Whether or not you intend to participate in the Sumer LEANing Challenge, you won’t want to miss this 45 minute presentation by Dr. Ryan Lazarus. He is a type I diabetic who has managed to cease his insulin injections due to adherence to the Paleo diet.

Seats are limited, and cost $5 in advance, and $10 at the door. Don’t miss it!

Please see any trainer to sign up to attend.

If you get an inkling that your workout is really tough this week, I want you to keep a thought in the back of your head this week for your fellow Wine Country CrossFitter, Alex Kongsgaard.  Yesterday, Alex set off on quite an ambitious journey.  For the next 50 days, Alex will be traveling by way of outrigger canoe a grand total of 1200 miles from Seattle, WA all the way up to Glacier Bay, AK.  This is no doubt a fantastic feat which he has been preparing for over the last few years.  Packed along with him, he is only taking the most essential of gear, which he can carry in a single waterproof duffel bag. Since he is a strict Paleo eater, Alex took it upon himself to dehydrate a large amount of Paleo food to take with him on the beginning of the trip. (If you can’t read the note, it is a list of the following:20lb meat, 9 onions, 3 peppers, 3lbs mushrooms, 3 eggplant, 5 zucchini, 3 cauliflower, and 5 beets.

We would like to take a moment to wish Alex the best of luck and safe travels! 

If you are interested in seeing how his travels are going, Alex is wearing a tracking beacon, you can see his progress and messages that he is sending out at Find Me Spot.

I have news for you; these little girls will knock your socks off!  Check out this video:

Click here to view the embedded video.

(It gets really good around the halfway point, trust me it’s worth watching the whole 8 minutes)

So…. I guess we have can keep working on that jump rope.

• Linda Cantillion took first in her age group,

• Von Boyenger took first in his age group, and

• Beth Rypins took 3rd in her age group.

Great job guys!  Keep your eyes here on the blog for our next event, and if there is an event you find and would like to compete in, please let me know so we can get a good group together.

-Ryan