Trojan Challenge

Ready to take your fitness to the next level in the new year? Sign up for the CrossFit Central Trojan Challenge today. It's an 8-week, intensive nutrition and fitness program, open to current CrossFit Central clients. The workouts incorporate the use of kettlebells in addition to endurance and body weight resistance movements and are scaled to all fitness levels. In 8 weeks, you WILL see results!

As a participant in the Trojan challenge, you'll get:

• CrossFit Central Coach to keep you accountable
• Goal Setting
• Before & After Photos
• Benchmark Workouts
• Weekly Workouts with video and photo instruction
• Nutrition Seminar
• Weekly Review of Food Logs by your coach
• Team workout with your coach
• Kettlebell skill workshop

 And of course, a CrossFit Central Trojan Challenge T-shirt!  

 

Kettlebell WOD from Thanksgiving Fun Run at Central

Open to 50 Cleints

January 7 - March 5, 2011
$150 per person

Visit http://www.crossfitcentral.com/ or http://www.relentlessbootcamp.com/ to learn more and REGISTER for the Trojan Challenge.

 

 

Eat Greens, Get Lean

My favorite part of our Thanksgiving dinner was the brussels sprouts dish that my mom made. It was the perfect side dish for turkey, but would be delicious with pork chops or steak. I cleaned up the original recipe from epicurious.com to make it more Paleo-friendy, replacing the butter with coconut oil and omitting the sugar. Turned out delicious!

Give it a try:

Ingredients:
3 tablespoons coconut oil
1/2 pound shallots, thinly sliced
Coarse kosher salt
2 tablespoons apple cider vinegar
1 1/2 pounds brussels sprouts, trimmed
3 tablespoons extra-virgin olive oil
1 cup water

Preparation:
Melt 3 tablespoons coconut oil in medium skillet over medium heat. Add shallots; sprinkle with coarse kosher salt and pepper. Sauté until soft and golden, about 10 mins. Add vinegar and sugar. Stir until brown and glazed, about 3 mins.
Halve brussels sprouts lengthwise. Cut lengthwise into thin (1/8-inch) slices. Heat oil in large skillet over medium-high heat. Add sprouts; sprinkle with salt and pepper. Sauté until brown at edges, 6 mins. Add 1 cup water. Sauté until most of water evaporates and sprouts are tender but still bright green, 3 mins. Add shallots; season with salt and pepper. Yield 8 servings.

Eat greens, get lean!

How to Be a Bad Coach

I found this post on the Barbells and Bacon blog regarding how to be a good coach by pointing out how NOT to do it! Great read for athletes and coaches.

Here's an except from "10 Ways to Be a Bad CrossFit Coach", written by Jon from Potomac CrossFit in Arlington, VA:

#9. Know only one way to coach a movement. Sometimes screaming “SEND YOUR KNEES OUT” over and over isn’t good enough. Learn more than one way to say the same thing.


#5. Forget peoples’ names. The bond between an athlete and a coach needs to be strong to be effective. If you are leading a class, and you don’t know every persons’ name, what does that say about your leadership abilities


And my favorite:


#1. Treat coaching as a job instead of a profession. What’s the difference? I think the biggest difference is that professionals are committed to lifelong learning. Are you a better coach today than you were yesterday? Last week? Last year? Why not? A professional makes a firm commitment to educating himself throughout his coaching career.

The coaches I have the pleasure of working and working out with are technically skilled in the movements & programming, know how to motivate & inspire, keep clients accountable, and also possess the "X" factor - All of which are things I'm working to become the best coach I can be.

What do your favorite coaches do, or what qualities do they possess that make them the best CrossFit coaches?