September Schedule

MONDAY, SEPTEMBER 13TH, 2010

6:30pm

NOTE: There will be no class this Wednesday or Friday.

Here's the schedule for the rest of September.

Coach Justin

PerformanceQuestFitness@gmail.com

Don't Let Yourself Fuzz Up

FRIDAY, SEPTEMBER 10TH, 2010

NO CLASS

NOTE: Next class will be Monday, September 13th, at 6:30pm

I pulled this blog post straight from the blog of San Francisco CrossFit and it was written by the K-Star (Kelly Starrett - Physical Therapist Extraordinaire and creator of the Mobility WOD). Give the video a watch. It might tell you something about yourself.

Look. You've got to take care of your tissues. This is probably second in importance only to the universal "protect your crotch" law. Stretching or mobilizing your tight business is always a good idea, but in reality as about as sexy as laundry and taxes.
But, really, who cares if your performance suffers, or you get pulled into terribly technique poor positioning, or are really weak at the end ranges of your range of motion, or you are wearing out your joint surfaces?

Enter the Fuzz Concept.

Maybe, you will start stretching because you just don't like the concept of "fuzz" accumulating in your tissues. Fuzz you ask? I have a fuzz problem? What the fuzz? Gil Hedley, rockstar anatomist, makes an excellent case and presents a compelling hypothesis for internal muscular resistance. You can think of muscular "stiffness" as a measure of how well the muscle tissue (and other connective tissues) slide past one another. The more stiffness, the greater the internal resistance of the system. Increased internal resistance means decreased efficiency and lost power output. (We actually talk about this at the Movement and Mobility Seminar.) Dr. Hedley describes the formation of fuzz as secondary to immobility (like sleeping). As an aside, Leopards do stretch by the way, and you aren't a leopard--so quit using the "leopard defense" to rationalize your stiff/tight self. Know what makes even more fuzz accumulate in your body? Muscle damage. That's right. Working out.

Go ahead, say something witty you fuzz collector.
Now watch the man himself describe the fuzz epidemic.



See. Aren't you embarrassed that you are so fuzzy and you didn't even know it?

Gross.

K-banishthefuzz-Star


Coach Justin
PerformanceQuestFitness@gmail.com

THURSDAY, SEPTEMBER 9TH, 2010
6:30pm

NOTE: There will be no class tomorrow, Friday, September 10th.

Requests for dessert recipes have been popping up a lot lately so here are a few that you could give a try. If you make them let me know what you think.

Almond Macaroons
----------------
1-1/4 cups almonds
1/8 teaspoon cinnamon
2 tablespoons grated lemon peel
2 egg whites, beaten
1/4 cup raw honey
2 tablespoons lemon juice

Grind almonds coarsely. Combine cinnamon and lemon and add. Beat egg whites very stiff, fold in honey and continue beating. Fold in lemon juice with almond mixture and blend. Drop from a teaspoon onto ungreased parchment paper. Bake 30 minutes at 250 degrees F. Remove from paper while still slightly warm. Makes 30 macaroons.

Other Great Paleo Dessert Recipes
Paleo Macaroons (not the same as the ones above)
Chocolate Hazelnut Cakes

Coach Justin
PerformanceQuestFitness@gmail.com

WEDNESDAY, SEPTEMBER 8TH, 2010
6:30pm

NOTE: There will be no class this Friday

Hey all. Just stumbled upon this blog that is authored by what I consider the numero uno coach in CrossFit. The blog url is http://mobilitywod.blogspot.com/ and it is authored by none other than the incredible Kelly Starrett.

Here you will find a whole slew of useful and immediately applicable videos and instruction on stretching, recovery, self-therapy techniques and much more. You have to check this blog out. IT'S A MUST! Just watch one of the videos and see what you think. \

I've also added this link http://mobilitywod.blogspot.com/ to my favorite links to the right of this blog page for easy navigation back to this outstanding resource.

Coach Justin
PerformanceQuestFitness@gmail.com

TUESDAY, SEPTEMBER 7TH, 2010

6:30pm

NOTE: There will be no class on Friday this week.

Coach Justin

PerformanceQuestFitness@gmail.com

Why Fish Oils Work Swimmingly Against Diabetes

MONDAY, SEPTEMBER 6, 2010
9:30 am

With Labor Day and Shasta College volleyball hosting two games, there will be an ammended schedule for Monday. Class will be held at 9:30am instead of 6:30pm. That should give you plenty of time to go home, eat your post workout meal, shower, change into your sweetest green & silver outfit and make it to the Shasta College gym by 2pm with time to spare. The ladies play against Treasure Valley College of Oregon at 2:00pm and Skyline College at 6:00pm.

Meanwhile...check this out -

Why Fish Oil Works Swimmingly Against Diabetes

Coach Justin

PerformanceQuestFitness@gmail.com

Paleo Macaroons!

FRIDAY, SEPTEMBER 3RD, 2010
No Class

NOTE: Next class time will be Monday (Labor Day) TBA.

Before I give you the recipe for these Paleo Macaroons mark your calendars for next Monday, September 6th, at 2:00pm and 6:00pm as the Shasta College women's volleyball team hosts Treasure Valley College of Oregon and Skyline College. I'd love to see you there.


Macaroons
---------
1 7-ounce bag shredded unsweetened coconut (2 2/3 cups)
1 cup sliced raw almonds
1/4 cup raw honey
4 large egg whites

1. Preheat oven to 325 degrees F. Grease 2 large cookie sheets. Into
large bowl, measure coconut, almonds, and honey. With spoon, mix until
combined. Stir in egg whites until well blended.
2. Drop mixture by heaping tablespoons, about 2 inches apart, on cookie
sheets. Place cookie sheets on 2 oven racks. Bake cookies 20 to 25 minutes
until golden, rotating cookie sheets between upper and lower racks halfway
through baking time. With pancake turner, remove cookies to wire racks to
cool completely. Store cookies in tightly covered container.
Yields: About 1 1/2 dozen

Coach Justin
PerformanceQuestFitness@gmail.com