Category: Uncategorized

Here’s a super easy and fast breakfast that you can make in about 1 minute and take on the go with you to start your day out right!  If you’ve ever had Malt-O-Meal as a kid, this kind of reminds me of that…

-Instant Oats, add water and pop in microwave for 1 min

-scoop almond butter

-scoop protein

-mix and dig in!

As with any of these recipes, you can modify as needed to fit what is most appropriate for your macronutrient and caloric needs.  Check your labels to be sure, as everything can differ, but I know that 1/2 cup of dry oatmeal makes about 26g carbs, 1 tbsp almond butter is about 9g fat, and your protein can vary depending on what you get.  If you want (for example) 40g carbs, 30g protein, and 9g fat, you just figure out your portions and make it a habit.  Don’t let anyone tell you that they don’t have enough time to make breakfast!

Give it a try and let me know what you think!

If you have any other great Wellness Wednesday ideas, throw them my way and I’ll include them in upcoming weeks!

What matters more, having huge goals and high aspirations, or possessing a willingness to work hard and put in your best effort?

In my book, hard work beats high expectations.  However high you aim with your goals is irrelevant if you fail to be honest with yourself about whether or not you’re willing to do the work it takes to get there.

Your goals don’t define you; actions speak louder than words.  You are defined by your actions.

Wanna know the secret to success and happiness that applies both in and out of the gym? You have to stop focusing so much on the summit, and you have to start enjoying the climb.

We tend to glamorize what it’s going to be like when we ‘reach our goals’ as if that marks the end of us needing to work for something.

Guess what? The only end to the struggles and problems in life is death. Life is full of problems, and most problems are a good thing to have.  Progress is solving problems to only encounter better problems for which we can get through.

Problems are opportunities for us to overcome and show progress—they are the signal for growth!

They are what make us BETTER, STRONGER, and SMARTER.

In order to have what it takes to get to those goals we all care so much about, you have to learn to enjoy the journey and respect the process.

The successful business owner got to where they are because they found purpose in long hours, hard work, and making tough decisions.

The genius is brilliant not solely because of some pre-disposition to be intelligent, but from a relentless need to understand the world, learn new information, and expand one’s knowledge.

The athlete is an athlete because they spend countless hours at the gym training their body and pushing their limits (not simply going through the motions), and carefully planning and measuring out their meals each and every day.

Life is constantly presenting you with choices, and you have nobody to blame but yourself if you make choices that don’t line up with what you say your goals are.

I’m not suggesting that having goals isn’t important, but what is even MORE important, in my opinion, is asking yourself ‘how hard am I willing to work for this?’

Get comfortable with the reality that anything worth having requires hard work, perseverance, and sacrifice.

Stay The Course.

RLTW <1>

—Coach Phil

Hey everyone!  I’m a little late to the party today on our Wellness Wednesday post, but better late than never!  Here’s Clint’s suggestion for how he repurposed his Pizzaz pizza maker into making some pretty bomb veggies (and I wanted to leave his words intact because…well…it was funny!)

Here is my best Emeril Lagassi for veggies. A nice change up from steamed broccoli/cauliflower/green beans/asparagus.

I take the frozen package of veggies, put them onto a Pizzaz Pizza Maker (lined with non-stick Reynolds foil), sprinkle on some garlic salt and pepper and then apply a fair amount of parmesan cheese. Set it for like 16 minutes. Optional would be to toss with some olive oil first. Word.

1. How long have you been a member at CFD, and what made you want to get started?

I will have been a member for one year in January. I started at CFD because I lost motivation to workout and needed something that would keep me interested and motivated.

2. What changes have you seen in yourself since your very first day?

I actually look forward to working out now and before I joined CFD I avoided doing squats as much as possible, but now I like squatting workouts.

3. What did you do for fitness prior to CFD, and what do you like most about CrossFit?

Besides throwing hay bales around on the farm I have had memberships at anytime fitness and snap fitness. What I like most about CrossFit is the variety of workouts and the class environment that pushes me to do my best.

4. What type(s) of workouts are your favorite?

I wouldn’t say I have a favorite workout but when I know I will be able to go RX for the workout, I tend to look forward to them a little more.

5. What type(s) of workouts do you least like to see come up?

Let’s just say if I see thruster and burpees come up I might be too busy to workout that day

6. What are you goals going forward?

I would really like to be able to go RX on all the workouts and have a competitive time/reps.

7. What advice do you have for someone just starting out at CFD?

Workout as much as you can and try working out with different classes so you are able to meet more people.

Not a member? Sign up for an Intro Class.
RSVP

If you haven’t signed up yet for our Muscle Up challenge, you only have a few days left to do it!  If you are already signed up, Coach John will be at CFD at 11am this Saturday (the 7th) to demo movements and go over the program.

This SUPER easy chicken crockpot recipe is brought to you by Theresa.  Can’t get any easier than this one, and if you’re anything like me, it’s nice to have some different ways to prep your chicken (because let’s face it–chicken can get boring!).

All you need:

-1 crockpot

-1 bag frozen chicken (or more if you can fit 2 bags in your crockpot and want to make that much)

-a healthy dose of Red Hot (or any other vinegar based hot sauce).  Add to taste!*

That’s it!  throw it in the crockpot, turn it on (depending on how hot your crock pot gets…since I tend to cook this straight from frozen I like to cook it on low for about 6 hours), and when it’s all done, pull it apart and portion.  Enjoy!

*The big thing to look out for here is what kind of hot sauce you’re using.  Many wing sauces have some shitty oils or fats as a base, whereas Red Hot and many other hot sauces are a vinegar base and contain no fats.  Check the label and go for the vinegar base!

If you have any great meal prep ideas, shoot me an email to phil@crossfitdubuque.com and we can share your recipe on our next Wellness Wednesday post!

CrossFit Dubuque is hitting the ground running in 2017!  Will you be a part of this great community?

Not a member? Sign up for an Intro Class.
RSVP

For anyone who’s been struggling to get a consistent Muscle Up or would just simply like to get their very first one, Coach John will be offering a new 8 week MU challenge! The challenge focuses on shoulder flexibility and strength building as well as kipping and swinging techniques all in a progressive manner that builds over an 8 week period. Janelle volunteered to be John’s guinea pig with this new programming and she achieved her very first MU on week 7!

John plans to come up to Dubuque on January 7th to demo and go over everything that will come up over the 8 week period to make sure everyone knows how the movements should be done and what to expect, but will also have video demonstrations available for those who can’t make it on the 7th. In addition there will be a separate Facebook group specifically for the challenge where participants can upload videos and get feedback or ask general questions. John also plans to come up to Dubuque towards the end of the challenge as well to help give that extra boost.

The programming is meant to be done in conjunction with regular workouts and can usually be done in around 15-30 minutes (depending on your pace) 3 times a week. The cost is $50 per person total for the entire 8 week challenge and has a minimum requirement of 5 strict pull-ups.

This challenge should line up perfectly for those who want to get that extra MU work in before the Open and would be a ton of fun to get a bunch of people to do together! If you would like to participate in the challenge please let Phil know and email John at john.hainesiii@gmail.com

For this week’s Wellness Wednesday post, I’d like to offer a suggestion submitted by Angela.  Here you go!

If anyone has any fast, easy, and healthy meal prep suggestions, submit them to me and I’ll include them in future posts!

Due to the holidays being observed on the Monday following the holiday this year, I think it is unnecessary to run a full schedule on 02JAN.  Please be advised that the only class times available this coming Monday, the 2nd of January will be 9:30am and 1pm.

Thank you all and see you soon!