Roast Lamb Chops
I love lamb. This is dumb simple to make too. Ingredients: -1 rack o’ lamb chops -1 TSP of rosemary -1/2 TSP of paprika Preheat the oven to 400 degrees Sear the lamb chops for 3 minutes each side Sprinkle the spices on the lamb chops Place in the oven for 15 minutes Let rest for 10-15 minutes before...
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Broccoli and Flounder
This is another meal that takes about five minutes to cook. Start by adding the broccoli to the pan with the coconut oil on high heat. Once the broccoli is almost cooked (about 80% dark green), cut the flounder into quarters and add to the pan. Turn the heat down and cook until all of the flounder is flakey. -1lb of flounder -2 heads of broccoli -2 TSP of coconut oil -1 TSP of chili...
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Roast Pork Shoulder
Pork Shoulder I stole most of this recipe from the Food Network Website here: http://www.foodnetwork.com/recipes/aaron-mccargo-jr/simple-roasted-pork-shoulder-recipe/index.html I got the meat from my buddy Mike, who killed this little piggy himself. Legit! I changed it a little bit just in the seasoning. I used: -1 TSP of Cumin -2 TSP of Sea Salt -1 TSP of Aleppo Pepper -1 TSP...
Read MoreRoasted Root Vegetables
Roasted Root Vegetables Easy recipe to make some starchy vegetables to go along with your meat this week. Start by cutting everything into thumbnail sized pieces. The less you like something <cough beets cough> the smaller I recommend you cutting them. -1 Golden Beet -3 Carrots -2 White Sweet Potatoes -1/2 Sweet Onion -1 TSP of Garlic -2 TSP of Sea Salt -1 TSP of Cumin -1 TSP of...
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Roast Chicken 2
Easy Roast Chicken Recipe -3 carrots -1/2 onion -1 TSP of chili -1 TSP of sage -1 TSP of basil -1 TSP of salt -1/2 TSP of cinnamon Pre-Heat the Oven to 450 degrees Cut the lemon into quarters Shove the lemon quarters into the chickens asshole Once your chicken has a DVDA of seasoning, rub the spices on the outside of the bird Shove it into the oven Roast for 20 minutes Lower the temperature to 400...
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Regionals Heartbreak
I’ve had some shitty luck at Regionals the past two years. Last year, I was proud to be the Team Captain of some of my best friends in the world as we went to West Palm Beach to compete in the Dirty South Regional on CrossFit Inception’s team. Our weekend was unfortunately cut short when none of our girls could snatch the 70lb dumbbell.
It sucked, I got really, really, really drunk. I couldn’t get mad at anyone, not even the evil Dave Castro. Everything was fair and we failed to meet a standard. There was really no way to predict or prepare for it.
I moved on. I trained my ass off this year. I left the Army and moved to Atlanta and was lucky enough to join a great gym. CrossFit North Atlanta and several of its members have been a part of my life for a few years. I was glad to be welcome with such open arms there. I was even happier to be named a member of Team Cockdiesel for the 2013 Dirty South Regionals.
We knew we weren’t Games Bound, but we were looking forward to going down and doing our best.
The weekend before Regionals, one of our key members had a devastating injury. This injury meant that we wouldn’t be able to compete past Friday. A few of our teammates had hard decisions to make and these decisions meant that we wouldn’t have enough people to even field a team on Friday.
I was pretty heartbroken. There was a lot of work and excitement for the weekend which is all gone now.
I still went down to West Palm. I have tons of friends competing as individuals and on teams. I cheered my head off. Assisted where I could. And most of all enjoyed my vacation. (I’m writing this a few days before Regionals, so I’m just assuming I’m going to do these things).
I’m disappointed in the outcome, but not with people. Everyone has to make tough choices and I’m trying not to look through it with only the selfish perception of “I got fucked” or “its X’s fault that it went down the way it did”.
It was a bad situation. I’m devastated that I didn’t get to compete. But hey, if it was that important to me I’d quit my job and become a full time exerciser. Can’t feel slighted if you were in 400th place in the Region.
Nothing to do but support your friends, learn from the past, and train for next year. Onward.
Read MorePR Back Squats at the Power Athlete Team Comp
One of the cool things about the Power Athlete Team Competition was that every lift was videoed and posted online to watch.
Here are my three back squats. This was a big PR for me and I actually looked good doing it. They still looked like warm up weights.
http://emotionalgame.com/myEG/16951/3321
I could have gone a little heavier, but hey Regionals is in two weeks. Just another day at practice.
Read MoreMaximum Mobility
So I can’t believe that it took me so long to get to it, but I finally got to review Doug Larson’s Maximum Mobility this weekend. I feel bad because Doug was gracious enough to send me the link after the Garage Games back in February, but hey I had accounting to pass and I don’t think Dr. Turner was going to ask me anything that required a goniometer.
Check out the trailer for it before you read the rest of my blog post:
http://www.youtube.com/watch?v=1WS2Ut-z9Ys&feature=player_embedded
Long story short, this product is awesome.
The entire internet has been abuzz lately on Kelly Starett’s new book, Becoming a Supple Leopard. As I’ve started going through it I couldn’t help but think about how well the two products compliment each other. I’d honestly go as far as saying that Maximum Mobility would be like taking pre-Calculus before taking Calculus in High School.
Sure, plenty of kids go straight in to Calc and smoke it, but most people get into something that complicated and are sort of overwhelmed with knowledge.
Doug does an amazing job of explaining the concepts, selling you on the importance, teaching how to diagnose, and giving to tools to correct any issues.
This is really a great way to be introduced to mobility and a very organized system to begin to improve.
What I liked the most about this series was that the videos were all short enough to re-watch several times whenever you have a question or feel the need to reassess.
The Faction 15 is an amazingly user friendly poster. It made getting athletes to actually do mobility at CrossFit Inception a reasonable task. I have it hanging from my refrigerator and have been using it as a coach and athlete for months. The bonus feature of Doug going through the stretches provided a lot of good tips and information on the intent of the stretches that I hadn’t considered.
Its pretty impressive to make something so simple, but with so many nuances that you’re still discovering new things several months in.
The whole product was really easy to use. Let’s be straight up honest here. There are tons of places to find all of this information online. None of it is really rocket surgery either. Get yourself a lacrosse ball and five minutes of free time and you can probably figure out a way to break up some restriction.
What Maximum Mobility gives you is a quick and simple way to gain a foundation in how the body should move, how to figure out what the limiting factor is, and what to do to fix yourself.
While other products and courses will take hours of your time and cost a lot more of your dollars, Maximum Mobility is the most economical and efficient way to asses and correct what ails you.
Read MorePower Athlete Team Series
Yesterday (actually 4 May), I did the Power Athlete Team Series Competition at CrossFit North Atlanta. Basically, it was a great competition and a lot of fun. It was also really nice not to have to travel or go out of my way or even wake up early to do a great competition.
My team, CrossFit North Atlanta CockDiesel was using it primarily as practice for Regionals coming up in two weeks.
I’d like to thank Burke for setting up the whole thing. Also to Travis for hosting it and Baker and the rest of the sponsors for making it happen.
Cali, who actually did the CrossFit Football Cert with me about a year ago, did a great job running the whole event.
The competition actually ended early and ran smoothly the entire time. Which is nearly unheard out (outside of Rumble by the River) in the Southeast.
I really liked the format of the whole event.
Each team member did one lift and then a metcon that corresponded to the lift. We knew what the lifts were going to be, but had no clue what the metcon was.
First off, it was cool to compete not only with other CrossFitters and with my teammates, but against some big name athletes like Nate, Rory, and DRob. I love being part of a sport where a schmo like me can sometimes go head to head with the elite guys he competes with.
It was also cool to get to compete against Powerlifters. Getting to see specialists do what they do best and put up some crazy numbers was awesome to watch. It also cool to see how the great CrossFitters stacked up to the great powerlifters at their game. And to see them get out of breath in a metcon.
The coolest part for me was sharing a bar with Caleb Williams. He’s the American champion Weightlifter at 69kg and has squatted over 700lbs. Yes, the fact that his bar had double the amount of plates as mine did made me feel insufficient but come on, that’s a cool story.
I thought the metcons were pretty well programmed. I definitely got the short end of the stick and did the one that sucked the most. But, it was right up my alley so I can’t complain.
The event was fun. I would recommend checking it out if it ever comes near you.
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