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Nov 2017 - Volume 10

Crossover Symmetry System Coming Soon!

We’ve ordered two sets of Crossover Symmetry cables. These set ups will help our members take care of their shoulders, both in terms of pre-hab and re-hab. Once the sets are in we will have a training clinic on how to safely set them up and use them. Below is some information from the Crossover Symmetry website:

Shoulder Health & Performance

Pain Free Shoulders: The Crossover Symmetry Training includes a 4-step process to end shoulder pain permanently.

Injury Prevention: Using Crossover Symmetry as a proactive tool is the smartest path to shoulder health and performance.

Optimal Performance: Healthy shoulders are high performance shoulders. Use Crossover Symmetry to increase speed, power and strength.


Prepped Meals from BiteMeals

Adulting is hard and meal prep is one of those chores that can get pushed to the bottom of the list. I admire people who manage to work full time, work out, and do their meal prep. In my never ending search for pre-made meals that fit my macro needs, I’ve recently tried BiteMeals. Their menu is good, and they are more reasonably priced than some others I’ve tried. We have the opportunity to place a wholesale order for the gym. If you are interested in this, please see the info at the front desk or email us at


Nov 2017 - Volume 10

Coaches Corner With Dell Hambling

Why Compete?

Whether the thought of competition thrills you or terrifies you, I want to take a moment to discuss what you can gain from doing a competition. I’ve done several partner/team/and individual comps and each one helped me learn a bit more about myself as an athlete.

  1. Competing is a learning experience. Some athletes go out and absolutely smash the WOD and exceed all expectations. Others go out and get smashed. Either way, you will learn something about yourself! In the first case, you learn that maybe you can go a bit harder in class, find that red line and push it a little further. In the second case, maybe you aren’t going as hard in class as you think. We all know what our strengths are and if we allow that to influence what WODS we do, we will end up missing the opportunity to train our weaknesses.
  2. Competitions give purpose to your training. Greg Glassman said of CrossFit – “From the beginning, the aim of CrossFit has been to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable.” If all you ever do is show up for the daily WOD, then you are missing out on the unknown portion and over time this can dull your training. Signing up for a comp gives you a goal and can inject some much needed fire into your routine.
  3. Competitions hold you accountable to the standards. We all know the standards for the movements, the coach routinely goes over them before each WOD. But, ask yourself this, do you no-rep yourself during a regular WOD? Does that wall ball actually touch the wall each time? Did your chest actually hit the deck each push up? Don’t get caught up in leader-boarding to the extent that you short change your own fitness! Making your movements full range (or as close as possible if you have mobility issues) is more important and more impressive than doing twice as many half-reps! At a well run comp, the judges will ensure that everyone is hitting the standards.
  4. Competitions can be times for PR’s. My first unassisted pull ups happened in my first competition. It was a partner one and my partner (Carrie) could do RX pull ups. I was still using a band at the gym but when it was time for pull ups in the competition, I was able to do one at a time, while she did more. This gave us a higher rx score than if I’d done 100 banded pull ups. The adrenaline dump that happens at a competition can give you that edge to break through barriers you’ve encountered at home.

If you are nervous about competing, start with a partner or team comp. The moral support of having a team is a big boon! If you don’t want to leave the safety of your main gym, don’t worry, the CrossFit Open is just around the corner!  In closing, I’d recommend everyone try a competition at least once, you may surprise yourself!

  • Nov 23rd – Closed for Thanksgiving Day
  • Nov 24th – No AM classes but will have open gym from 4pm-5pm and regular 5 pm class.
  • Dec 1st – Second Annual “First Wod Ever”. This is our First Friday Community WOD and it marks our first year in business! The theme for food is Soups, Stews, and Brews.

Member Highlight – Lakshmi Madhavan 

1. How long have you done CrossFit?

Collectively 1.5 years now with a break in between for my ankle fracture.

2. What is your favorite CrossFit movement/WOD/lift?

Deadlift and pull ups(dont have a pull up yet)

3. What is something that most people at the gym wouldn’t know about you?

I sing Indian classical music. I also perform concerts every now and then.

4. What is a fitness goal you have for the upcoming year?

I’d like to be able to do pull ups.

5. What is a hobby you have that is NOT CrossFit related?

Painting-mostly acrylic.

6. What advice would you give someone who is afraid to try CrossFit?

“If not now, then when?” This applies to any self improvement that is about to be tried.

CrossFit has a bunch of benefits like any other sporting activity. What makes it different is that there are not multiple teams, there is just one team and everyone is part of it.

7. Tacos or Pancakes?

Pancakes-with blue berry syrup.

To celebrate the upcoming Turkey Day, here are two recipes!

Protein Pumpkin Pudding from:


  • Vanilla Protein Powder – 1 Scoop
  • Unsweetened vanilla almond milk – 1/4 Cup
  • Canned pumpkin – 1 Cup
  • Vanilla pudding mix (sugar free) 1 Packet
  • Pumpkin pie spice – 1/4 – 1/2 Tsp


Add all ingredients to your blender and blend for a few minutes, scraping the sides. Refrigerate for at least 10 minutes. If you plan on refrigerating overnight, add a bit more almond milk to your blender. Also, the pumpkin spice tends to absorb quite a bit into the pudding…so if setting overnight, you may need some low calorie maple syrup or some sugar substitute to sweeten it up. Macros (per cup) Makes 2 servings: 146 calories, 1g Fat, 21g Carbs (5g fiber), 15g Protein 

Savory Sweet Potato Stuffing from:

Time: about 2 hours (40 minutes hands-on time)

This is one of my favorite fall dishes! I make it and hope for leftovers because it warms up great and is even better with a runny egg served on top.


  • 4-5 small sweet potatoes, peeled and cut into 1/2 inch pieces
  • 4 tablespoons olive oil
  • salt & freshly ground pepper
  • 4 celery stalks, thinly sliced
  • 2 medium onions, chopped
  • 1/2 cup dry white wine
  • 8 oz. country style (not in a casing) pork sausage
  • 2 large eggs, beaten
  • 1/2 cup chicken broth
  • 4 tablespoons golden raisins
  • 3 tablespoons chopped fresh sage
  • 1/2 cup chopped pecans


  1. Preheat oven to 400° F. On a baking sheet, toss the sweet potatoes with 1 tbsp oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.  Stick the baking sheet in the oven and roast potatoes until just tender, about 20 minutes.
  2. Meanwhile, heat 3 tbsp oil in a large skillet over medium heat. Add the celery, onions, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring occasionally, until vegetables are softened and beginning to brown, 10 to 12 minutes. Add the sausage and cook through until thoroughly browned. Add the wine and cook until it evaporates, 2 to 4 minutes.
  3. Transfer the mixture to a large bowl along with the roast sweet potatoes and let everything cool for 10 minutes or so. Turn oven down to 375.
  4. Add the beaten eggs, sweet potatoes, broth, pecans, raisins and sage to the veggie mixture and combine well. Use olive oil to grease a 9-by-13-inch baking dish. Transfer the mixture to the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Remove the foil and bake until browned, 20 to 30 minutes more.
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