In this newsletter:
• Recipes on website
• Karma Marketplace
• Climbing Wall
• Speed Camp in the Spring
• Goals
• How can we improve?
Thai Plum Sauce Pizza
Zone info: 4 servings at 1 carb block, 2.5 protein blocks,
15 fat blocks.
This recipe uses a nut-based crust.
High fat goodness! This is a non-traditional pizza idea;
it is these different types of pizzas that I actually prefer
cooking and eating. I use the nut crust here, but you can
certainly try this with the other meat-based crusts if you like.
Time: 15 minutes prep, 30 minutes cooking
• 3 tsp olive oil, divided
• 1 cup ground almonds (Trader Joe’s)
• 3 Tbsp almond butter
• 3 egg whites (1/3 cup)
• 4 Tbsp Plum sauce or wheat free Hoisin sauce (look
for low/no sugar varieties)
• 1 cup leftover chicken chunks
• 2/3 cup green onion, chopped
• 1 Tbsp tamari soy sauce (wheat free)
• 1 tsp Mongolian fire oil or chili oil
Mix the ground nuts, almond butter, and egg whites in
a small bowl. Grease a pizza baking sheet with 2 tsp of
olive oil. Spread the dough mixture over it, flattening it
into 1/4 inch thick crust. Spread 4 Tbsp of plum sauce
evenly over top of the crust. Preheat the oven to 250
degrees.
In a small skillet, add the remaining olive oil and the
Tamari sauce. Add the chicken and cook for 1-2
minutes. Top the pizza with the chicken, then add the
fire oil to the same skillet. Sauté the green onions for
around 2 minutes, then add these to the pizza.
Bake for 30 minutes. Slice the pizza, then carefully
remove it with a large spatula. The nut crust won’t
be as firm or crisp as traditional grain dough, so it will
require extra care.
|
Mmmmmm …Parsnips.
You may have noticed a new feature on the RAW CrossFit website. To help you make the transition from your current diet to your new and improved active lifestyle we are offering daily recipes that are delicious, but more importantly fit the guidelines of a healthy (Paleolithic) diet. Browse through the recent tasty updates and let us know what you think of them!
It’s called Karma!
Some of you may have been to Karma Marketplace before, or visited their Farmer’s Market by the docks in Penetanguishene this past summer. They have recently moved to a bigger location next to Captain Ken’s on Main St. For anyone looking to buy organic products and get involved in some great ideas for the community and healthy living, we strongly recommend stopping by their store. They have an up and coming ‘Boxed Organics’ program that will deliver your choice of local, organic products to the gym on a weekly basis (if there is enough demand). This includes vegetables, fruits, organic honey and maple syrup, as well as select beef, lamb and elk meat. Talk about convenience. This is definitely a bandwagon everyone should jump on.
‘Climbing’ the ladder to success?
RAW has been throwing around the idea of building an indoor climbing wall and bouldering cave at the back of the gym (true to the CrossFit style of experiencing new sports). Plans have been drawn up, but we are looking for someone with experience in construction, and preferably climbing, to help us put these plans into action. We are also offering a FREE 1-year membership and 2 On-Ramp gift certificates to RAW CrossFit for anyone willing to help fund this project. Any contacts would be much appreciated. The sooner the wall is built, the sooner you can start scaling it and incorporating it into your daily workouts! We are very excited for this feature considering the lack of available climbing in the area.
Absolute SPEED.
This spring RAW CrossFit will be running a Speed Camp for any athletes looking to improve their explosive power. Whether you are a track enthusiast who wants to increase your speed out of the blocks, a jumper looking to improve your approach, or a discus, javelin, or shot-put thrower reaching for some extra distance, this camp is for you! However it is not limited to only aspiring track stars. Anyone who is looking to increase his or her general speed, agility and explosive power is welcome to come out. Running this camp will be one of RAW CrossFit’s specialists, Don Pitter.
Don is an accomplished short-distance sprinter and has competed at the national level in the 60m and 100m. He has recently had the opportunity to train with coaches and athletes of the U.S Olympic track team and will be putting camp participants through many of the drills implemented by professional sprinters around the world.
The camp will be split into two phases. The first is a pre-season indoor training program. This portion is scheduled to take place near the end of March (more info to come), consisting of Monday, Wednesday, and Friday sessions, for 3 weeks, and will focus on absolute power generation and agility. The second portion will take place in late spring (May-June), when athletes can utilize outdoor track training for maximizing results. This portion will have a neuro-muscular focus and will teach participants to generate absolute speed from their muscles.
For more information, please sign-up to our Speed Camp Mailing List.
I think I can, I think I can.
We will be implementing a ‘Goals’ wall during the month of February. You can find Goal sheets next to the computer. These sheets consist of three boxes: Attainable goals, Challenging goals, and Lofty goals. Attainable should be set for realistic achievement in the near future (ie. master the Kipping pull-up). Challenging should be set for, well, challenging goals (ie. Master the muscle-up, or pound through 50 pull-ups in a row). Finally, lofty should be your shoot-for-the-stars kind of goal, and yet one that can become a reality (ie. Compete at the CrossFit Games… and bring home some hardware). Though it is not required, it is recommended that you fill one out and post it on the wall. This will help you to focus your own physical goals, as well as compare to the goals of others. You can work together to reach these goals and reading over them before your workout will only help your motivation.
Help us, help you.
Finally, there is always room for improvement. Stay tuned for a ‘Feedback’ section on the website, as well as a ‘Comments and Concerns’ box in the gym. If you aren’t satisfied with something, have suggestions, or even if you love everything about CrossFit, we’d love to hear about it.
|
