Author: Phoebe Balentyne
My Kids Are Watching
Hot Weather Reminders
Over the next few days, we are expecting some extremely hot temperatures! We wanted to take the time to send out a few reminders as the heat index reaches some dangerous levels, especially when coupled with extreme humidity.
- Drink plenty of water. Staying hydrated is extremely important. Bring extra water and consider adding something with electrolytes (but limit sugar).
- Listen to your body. Make sure to slow down when appropriate. If at any point you feel dizzy, stop your workout and talk to your coach. You should not push through dizziness, especially in these temperatures.
- Take it easy. A 100 degree day may not be the time to go for a PR or push yourself to your limit, and taking it easy for a few days will not be detrimental to your fitness. We promise.
- Try an earlier workout time. If you’ve been looking to come to the 5:30am or 6:30am class and it fits into your schedule, now is the time! We know it doesn’t work for everyone, but it is much cooler at those times and something to consider on extra hot days.
- Take a rest day. If you are concerned about the temperatures or feel you can’t stop yourself from pushing too hard, it may be a good idea to take a rest day or two.
As always, please talk to your coach if you have concerns or are feeling dizzy/sick during a workout. We may need to make changes to classes to ensure everyone’s safety, and we will let you know as early as possible if this is the case.
THANK YOU FOR YOUR INTEREST IN SYCAMORE CROSSFIT NUTRITION COACHING
Use the resources below to help you get started!
12 Days of CrossFit
On Friday, December 21st, we have programmed the workout Sycamore CrossFit’s 12 Days of CrossFit. This workout is a tradition at Sycamore CrossFit, and it is a lot of fun to do, but it looks a little different than our normal WOD. Class times will be the same, but the approach to the workout will be different than our normal classes. This workout for most people takes 45+ min, and because of how long it is we are unable to run normal classes as they will begin to overlap. Please come at the time you normally intend on coming to. The coaches will explain the workout to you, how to scale each movement, help you get setup and then get you a stopwatch or ask you to use a phone to keep track of your time.
By now you are probably wondering what the 12 Days of CrossFit is and how it is performed. The workout begins with a 250m row, then in round 2 you will do 2 Snatches and a 250 meter row. In round 3 you will do 3 thrusters, 2 snatches and a 250 meter row. In round 4 you will do 4 muscle-ups, 3 thrusters, 2 snatches and a 250 meter row. This continues until you complete all 12 rounds of the workout.
We have two different versions of this workout and both are difficult and take a lot of time to finish. One is a little less skill-based and not as heavy. You can also scale either workout as needed.
1 Row 250 Meters
2 Snatches (155/105 lbs) 3 Thrusters (155/105 lbs) 4 Muscle-Ups 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Kettlebell Swings (70/45) 9 Box Jumps (30″/24″) 10 Handstand Push-Ups 11 Ground to Overhead (155/105 lbs) 12 Turkish Get-ups (53/35) |
100 Meter Row
2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20in) 10 Double Unders 11 Burpees 12 Overhead Walking Lunges (45/25 lbs Plate) |
Blueberry Protein Muffins
Blueberry Protein Muffins
- 1 cup Old Fashioned Oats
- 1 cup Instant Oats
- 3 tbsp Butter
- 2 tbsp Agave
- 3 oz Blueberries
- 1/2 tsp Salt
- 1 cup Egg Whites
- 1 large Egg
- 1 dash Cinnamon
- 2/3 cup Almond Milk
- 2 tsp Vanilla Extract
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Preheat oven to 350 degrees.
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Whisk egg.
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Melt Butter
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Combine oats, butter, eggs, egg whites, cinnamon, almond milk, vanilla extract, salt, and agave. Mix well.
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After all ingredients are mixed, fold in blueberries.
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Portion in the muffin tin.
Recommendation: Use silicone baking cups to prevent sticking.
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Bake for 20-25 minutes or until a toothpick comes out clean.
Recipe – Greek Chicken Bowl
Greek Chicken Bowls
Nutrition Facts:
Calories: 440, Fat: 26g, Carbs: 30g, Protein: 33g
- 2 Chicken Breasts ((skinless))
- 1-2 tbsp Dried Basil
- 1 tbsp Oregano
- 3 cloves Garlic ((minced))
- 1 tbsp Red Wine Vinegar
- 2 tbsp Extra Virgin Olive Oil
- 1 Lemon ((whole, juiced))
- 4 cups Mixed Leafy Greens
- 1 Large Bell Pepper ((chopped))
- 1/4 cup Black Olives ((sliced))
- 1 Cucumber ((medium, sliced))
- 2 oz Feta Cheese ((crumbled))
- 2 tbsp Basil Olive Oil Vinaigrette
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In a large ziploc bag, add chicken breasts, basil, oregano, minced garlic, olive oil, red wine vinegar, lemon juice, and salt and pepper to taste. Marinate in refrigerator for at least 20 minutes and up to 1 hour.
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Heat olive oil in a large skillet over medium-high heat. Add chicken breasts to the skillet and cook, flipping once, until cooked through (about 3-5 minutes per side). Set aside, let cool, and dice into bite-sized pieces.
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While chicken is cooking, wash and chop vegetables and set aside.
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Assemble mixed greens, chopped veggies, olives, feta cheese, and chicken into each serving dish and drizzle with 2 tbsp. of basil vinaigrette.
Apple Pie Protein Shake
- 1 cup Unsweetened Almond Milk
- 1/2 Banana ((frozen))
- 1/2 Granny Smith Apple ((or 1/2 cup unsweetened applesauce))
- 1/4 tsp Cinnamon
- 1 pinch Nutmeg
- 1 pinch Clove Powder
- 1 scoop UR Protein ((vanilla or chocolate))
- 1 tsp Raw Honey ((optional))
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Blend.
Pumpkin Steel Cut Oats
- 1 cup Steel Cut Oats (uncooked)
- 4 cups Water
- 1/2 cup Almond Milk
- 1/2 cup 100% Pumpkin Puree
- 2 tbsp Light Brown Sugar
- 1 tbsp Pecans (for topping)
- 1/2 tsp Salt
- 1/2 tsp Cinnamon
- 1 pinch Ground Cloves
- 1 pinch Ground Allspice
- 1 pinch Ground Ginger
- 1 pinch Nutmeg
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Spray inside of slow-cooker with non-stick cooking spray.
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Put all ingredients (minus pecans) in the slow-cooker and close the lid.
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Cook on low for 8 hours.
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Place in a bowl and top with pecans.
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Enjoy!
Roasted Brussel Sprouts
- Brussel Sprouts
- Olive Oil (extra virgin)
- Sea Salt
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Preheat oven to 435 degrees.
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Cut ends off brussel sprouts, then cut each one in half.
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Coat brussel sprouts with a thin layer of olive oil (we like to use a squeeze bottle).
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Sprinkle sea salt on top.
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Roast sprouts until they get a darker color, then flip.
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Cook to your preferred doneness.