CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

Menu Monday – Roasted Brussels & Butternut Squash with Bacon

Roasted Brussels Sprouts and Butternut Squash with Bacon

Need a Thanksgiving side dish sure to please the masses?  Well this easy recipe from SkinnyTaste should do just the trick!  I ever so slightly adapted her original recipe, switching out soy sauce for coconut aminos to make it more paleo friendly.  But seriously, what’s not to love about a maple glaze + butternut squash, brussels & bacon!?

This recipe can easily be doubled or tripled depending on the size of your crowd & you can cook it all on one pan.  Hooray!

Maple Glazed Roasted Brussel Sprouts & Butternut Squash with Bacon (adapted from here)

Ingredients

  • 1 lb butternut squash, peeled, seeded and cut into ½-inch cubes (I spend an extra dollar or two & buy the pre-cut stuff!)
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • freshly ground black pepper, to taste
  • 1 lb brussels sprouts, trimmed and quartered
  • 2 strips of bacon, chopped
  • 2 tbsp maple syrup
  • 2 tbsp coconut aminos

Directions

  1. Preheat oven to 400 degrees F, line pan with aluminum foil or parchment paper and spray with olive oil
  2. Combine squash, 1/2 tablespoon olive oil, 1/4 teaspoon salt and pepper, to taste in a large bowl and toss to coat.  Spread on one half of sheet pan.
  3. Combine the brussels sprouts, remaining tablespoon of oil, 1/4 teaspoon of salt and pepper, to taste. Spread on other half of sheet pan.
  4. Sprinkle on bacon and roast for about 35 minutes.  Midway through roasting, toss veggies with spatula.
  5. While veggies are roasting, in a small sauce pot, combine the maple syrup and coconut aminos.  Simmer sauce for 5 minutes over medium low heat until it begins to thicken slightly.  Set aside.
  6. When vegetables are done roasting, transfer to a serving dish.  Add maple glaze and toss to coat.
  7. Serve immediately & enjoy!

Monday

CrossFit Pineville – CrossFit

Always be thankful. We may never having everything, but at least we have something.

Warm-up

12 mins

Weightlifting

20 mins

Back Squat E2MOM

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 10 reps @75%

Back Squat (5, 5, 3, 2, 2, 10)

Metcon

Metcon (4 Rounds for time)

Every 4 min for 4 sets

10 Burpee Box Jump Overs (24/20)

15 Pull-ups (Rx+ C2B)

20 Wallballs (Rx+30/20)(20/14)

*Each set for time

A Look Ahead : Programming Week of 11/20

thanksgiving

Happy Week of Thanksgiving!!!  We hope you get to enjoy a little vacation time, some family, friends, & of course, really good food!!  We will have abridged hours as follows, but there are plenty of times to still get those turkey buns into the gym!

Wed, Nov. 22nd – Normal hours except NO 7pm CF Class

Thurs, Nov. 23rd – CLOSED!  Happy Thanksgiving to you & yours!!

Fri, Nov. 24th – 9am CF, 10am RISE, 11am CF, 1215pm RISE – NO early morning or evening classes

Sat, Nov. 25th – 830 & 930 am CF & RISE Classes

Sun, Nov. 26th – Open gym only from 12pm – 130pm

If you have family or friends in town that want to come in for a WOD, bring ’em on in!  The more the merrier!  We’re excited to burn off all that delicious food with you post Turkey day 🙂

In case you missed the announcement, we have an incredible Shop Small Saturday deal going on you DO NOT want to miss!!  And our Christmas Party will be Saturday night, Dec 9th at the Shuck’s house!  Check the CFP Private Facebook page for details & to RSVP!  (If you’re not a member of the page, let us know & we’ll add you ASAP!)

Here’s your look ahead…

Monday – Back squat day!  Working through some percentages, then finishing off with a set of 10 – ouch!  Then 4 sets of burpee box jump overs, pull-ups & wallballs, oh my!

Tuesday – We’ll start off with a fun clean complex today and after, 4 sets of running and ground to overhead.  Good news, the running & G2OH reps decreases every round, but the weight on the barbell goes up!

Wednesday – Working on some split jerks today, looking for perfect reps & no misses!  Then, a super terrible fun alternating AMRAP of burpees, DU + t2b, & dumbbell thrusters.  Good luck!

Thursday – Closed!  Happy Turkey Day!

Friday – A fun partner WOD for this post turkey burn!!  A little running and some Cindy action, so bring a friend or family to partner up!

Saturday – Two days in a row of partner WODs, how fun!  Three 5 min AMRAPs with a little built in rest.  Come on out, you know you ate leftovers yesterday 😉

Sunday – Open gym only today from 12-1:30pm.

RISE Look Ahead

Monday – Anaerobic Interval – 30 sec on/30 sec off

Tuesday – STRENGTH DAY!

Wednesday – Aerobic Interval – 3:00 on/1:00 off

Thursday – Closed!  Happy Thanksgiving!

Friday – Glycolytic Interval – 40 sec on/20 sec off

Saturday – STRENGTH DAY!

If you’re traveling this week or can’t make it into the gym, just search the blog for Travel WODs to get moving at home or on the road!  We’ve got you covered!  Happy Thanksgiving!!!

Sunday Oly

CrossFit Pineville – CrossFit

Weightlifting

Pause Snatch (5 sets @70%)

*Pause below Knee Snatch + Pause Above Knee Snatch

*3 sec Pause each time

*Build up if feeling good

Clean and Jerk (4-5 sets at 75-80% (Clean double + jerk))

*Clean double w/ 10 sec rest between reps then jerk

*Work up if feeling good

Halting Clean Deadlift (4×2 @ 70-80%)

Pause below knee, above knee, & upper thigh

Saturday

CrossFit Pineville – CrossFit

Warm-up

15 mins

Metcon

Metcon (10 Rounds for reps)

Partner WOD

5 Rounds Each

3 min AMRAP

Partner A: 500m Row

Partner B: ME Wallballs (20/14) in remaining time

*Rest 30 sec b/t each round

Shop Small Saturday 2017!

IMG_2253

Have started your Holiday shopping this season?!  Next Saturday is Shop Small Saturday and we would love for you to consider shopping small with CrossFit Pineville & RISE Charlotte this year!!

We are offering OVER a 15% off discount for a 1 year paid in full membership to CrossFit Pineville or RISE Charlotte for 2018!!!  Make your health a priority this next year & give this gift to yourself!  Or better yet, share this gift with friends and family, it’s good for any new members as well, and working out with friends is always more fun!

You have until December 15th to lock this deal in before it’s too late!!  For a RISE member this is a savings of $200, for the average CrossFit member, it’s a savings of $300, and a $500 savings for a couples membership!  You’re getting almost 2 full months FREE!!

**This offer is good for current or new members for unlimited memberships. The discount will be applied to our current rates. First 10 to pay receive the discounted rate.**

We’re so excited to help you reach all your health & wellness goals in 2018!!!

Friday

CrossFit Pineville – CrossFit

Warm-up

15 mins

Weightlifting

20 mins

Snatch Complex

Power Snatch + Hang Snatch x 2

E2MOM for 6 sets

Sets 1-3 at 70%

Sets 4-6 at 75%

*You can drop and reset after first hang snatch

Hang Snatch (6 sets – 1 PS + 2 Hang Snatch at 70-75%)

Metcon

Metcon (Time)

50/30 Cal Row

40 Goblet Cossack Squats (1.5/1) (Rx+ Pistols)

20 Pull-ups + 20 HR Push-ups (Rx+ Ring MU)

20 Hang Power Snatch (Rx+155/105)(95/65)

*15 min cap

Thursday

CrossFit Pineville – CrossFit

Warm-up

15 mins

Weightlifting

Back Squat (Take 15 mins to work up to a heavy-ish 3 rep)

Metcon

Metcon (Time)

5 Rounds

10 Front Squats (185/125)

15 Pull-ups (Rx+ C2B)

200m Run

*Front Squats from the floor.

Wellness Wednesday – Healthy for the Holidays – Week 3!

healthy holidays

Welcome to Week 3 of our 8 week Wellness Wednesday – Healthy for the Holidays series!!  If you missed the first two weeks, you can catch up here where we talked about having a nutrition plan & sticking to it!  And here where we talked about your mindset surrounding food.

This week, I’m going to divulge my not so secret weapon to zap cravings, bloat and unwanted body fat (including visceral – belly- fat!!).  Are you ready for it!?

Nutrient Supported Intermittent Fasting!!!

Have you heard of Intermittent Fasting (IF)?  We’ve discussed it a few times on the blog as it’s become quite the trend in the fitness world.  You can read up here on the Benefits of IF or here on Other Health Benefits of IF – included, but not limited to – reduced cravings, detoxification, reduced inflammation, enhanced immunity, increased hgh levels and weightloss all while maintaining lean muscle mass!!

Isagenix has been using 24-48 hour nutrient supported intermittent fasting (often called cellular cleansing) for 15 years now!  This system has amazing successes as well as clinical research studies to back it up.

The best part about incorporating this into your arsenal is that it is the perfect secret weapon to have on hand during the holidays!  Have your husband’s work Christmas party this weekend and need to feel good in that dress?  Splurge a little too much at the neighborhood holiday party and need a quick little detox before the next party?  Feeling sluggish and a little run down and want to up that immunity before your holiday travels?  Need to drop 5lbs to rock a sparkly dress this new years?  Nutrient supported intermittent fasting addresses ALL of these!!!

A once a week 24 hour nutrient supported intermittent fast is the perfect way to maintain during the holiday season!  It allows you to have a few of your favorite treats at fun events with friends and families without that terrible food guilt and without having to let out a notch in your belt.  Plus, all of the amazing results listed above (hello better immunity during cold & flu season, goodbye toxins & cravings!!).

If you think you’d like to add in a nutrient supported intermittent fast this holiday season, reach out to me (Coach Michelle) ASAP at info@pinevillecrossfit.com!!  My inbox is always open & I would be so excited to help you get started in order to have a Happy Healthy Holiday season this year!  Why not you, why not this year, why not now??

If you’re enjoying our series, please feel free to share it on social media or send on to any friends or family who may benefit from it as well, after all – sharing is caring!  We’ll see you back next Wednesday for Week 4!

Wednesday

CrossFit Pineville – CrossFit

Warm-up

10 mins

Weightlifting

20 mins

Every 90 sec for 10 sets

*Build over the first 7 sets and then complete 3 heavy hang cleans for the remaining 3 sets

Hang Clean (1, 1, 1, 1, 1, 1, 1, 3×1)

Metcon

Metcon (AMRAP – Reps)

21 min AMRAP

50/40 Calorie Row

50 Box Jump-Overs (24/20)

50 Deadlifts (185/125)

50 Wall Balls (20/14)

50 HR Push-ups (Rx+ Ring Dips)

50 Wall Balls (20/14)

50 Deadlifts (185/125)

50 Box Jump-Overs (24/20)

50/40 Calorie Row