Saturday, January 28, 2012

27th January 2012 by Mike

Great Clean Eating Team Meeting we had on Friday evening.  Here are the teams:

Team A
Rebecca McF – co captain
Scott McF – co captain
Tom K.
Valerie M.
Hannah
Trish

Team B – they need a captain – any takers??? two co captains?
Julie
Corrinna
Jason O.
Ellen
Tony
Jeannie

Team C – they need a captain – any takers??? two co captains?
Bob R.
Heidi
Marty M.
Jamie
Hilary
Susan

Team D
Nicole
Leslie – co-captain
Jeremy
Jodi
John
Mona – co captain?????? join me Mona :)

Team E
Gary
Jo V.
Mike B.- co captain
Lori L. – co captain
Sabrina
Taylor

Team F -  they need a captain – any takers??? two co captains?
Erica
Kendi
Steve
Jenny
Mike J.
Tanya

Please get us your email addresses asap so we can get you more info!!!

Day 19 – CKBC

Day 6 – Clean Eating

W.O.D.

As many rounds as possible in 8:00 of:

6 Deadlifts, 185/135 pounds

12 Toes-to-Bar

Post rounds to www.beyondthewhiteboard.com


Stuffed Pork and Salty Sweet Cravings – from Everyday Paleo

Sundried Tomato Stuffed Pork

2 pound Pork Tenderloin

1 8.5 oz jar sundried tomato haves

1 T minced garlic

7 Fresh basil leaves

Butterfly pork tenderloin. On one side spread the sun dried tomato and garlic. Lay the basil leaves on top of the tomatoes fold over the other half of the pork over and tie the pork with 3-4 pieces of string so that the stuffing stays in while cooking. Sear the pork on a hot BBQ for 5 minutes on each side and finish in the oven at 350 for 20-25 minutes.

Feeds: 8

Total Cost:  $10

Cost per person: $1.25

Here is another cheap and easy recipe for those who are battling mid-day, late night, or anytime cravings for something salty, sweet and still paleo. This snack won’t break the bank and chances are you already having the ingredients on hand.

Salty Sweet Cravings

1 ½ cups unsweetened Coconut Flakes

1 tablespoon melted coconut oil

1 tsp sea salt

Melt coconut oil in a medium size microwave safe bowl. Add 1 1/2 cups coconut flakes and sea salt mix until all the flakes are evenly coated. Line a cookie sheet with foil and evenly spread out the coconut flakes. Bake at 350 for 4 1/2 minutes or until golden brown (make sure to watch them because they will go from golden brown to yucky burnt fast!)

Feeds: 12

Total cost:  $18

Cost per person: $1.50

Dinner and dessert together $2.75 a person!

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Friday, January 27, 2012

26th January 2012 by Mike

Day 18 – CKBC

Day 5 Clean Eating Challenge
Meeting Tonight at 5:00
If you cannot make the meeting – don’t panic, we will have more meetings!  We will announce the teams tonight and captains will be picked!  If you are interested in being a captain and cannot come to the meeting please let us know!

W.O.D.

Pull ups, 10 reps
Overhead Squats, 15 reps 95/65
Run 800 Meters

3 rounds for time

Try a thing you haven’t done three times. Once, to get over the fear of doing it. Twice, to learn how to do it. And a third time to figure out whether you like it or not.
Virgil Thomson

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Thursday, January 26, 2012

25th January 2012 by Mike

Day 18 – CKBC
9, 1 arm swings lft
9, 1 arm swings rt
(head high)

Day 4 – Clean Eating Challenge
Eating Meeting at 5:00 on Friday
Teams will be announced

W.O.D.

Five rounds for time of:

3 Squat Cleans, 185/135 pounds

15 Recline Pulls, feet parallel with rings

 Post time to www.beyondthewhiteboard.com

Cash Out:
“Abdominal Work”

You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you.

- James Allen

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Sending our best thoughts to Matthew and Fran

25th January 2012 by Mike

One of our own, from CFGB was seriously hurt this weekend.  We will keep you posted on what we can do for Matthew, Fran and their 3 young children.  We will more than likely have a sign up sheet for meals for them once he is settled back in Great Barrington.  Please keep your positive thoughts for Matthew!  This is what his wife Fran sent us, (she started at CFGB very recently) hopefully we will be able to get her in for some WOD’s to help her!

On saturday afternoon Matthew was unloading
a van in NYC for a trade show that he was supposed to be exhibiting
at.  A Range Rover was unable to stop
and hit him.  He suffered some severe non-life threatening injuries to
both of his legs. Thankfully he was with some colleagues/friends when
this happened and he was able to get immediate medical attention at
Bellevue Hospital (one of the top trauma hospitals in NYC).  He has a
compound fracture in the femur of his left leg as well as major soft
tissue damage.  His right leg also has two broken bones below the knee
and had damage to the major vein that supplies blood to his right
foot.  There is also significant soft tissue damage to his right leg.
They performed surgery immediately saturday evening and were able to
repair the 8 cm length of damaged vein with bypass surgery (taking
healthy vein from his left leg).  Again, he was lucky in that one of
the top vascular surgeons in the world, who works 6 nights a year, was
on duty and performed the surgery.  I was able to visit him yesterday
and despite the intensity of his injuries he is doing extremely well
and is his wounds are healing well.  Right now, we are most concerned
with making sure the vein graph takes and preventing any infection in
his wounds.  The vein graph seems to be doing well and we know this
because his right foot has good blood flow. He has an amazing team of
trauma, vascular, orthopedic and plastic surgeons working together to
help him heal.  He is still in NYC and will remain at Bellevue
Hospital for at least a week before entering a rehab center.  He will
be undergoing another surgery on tuesday or wednesday to properly
repair his left leg.  When I went to visit him yesterday he was
explaining his thought process and it went like this: “I realized I
was alive.  Then I realized my pelvis and back weren’t broken, I could
still feel everything.  Then I found out that I wasn’t going to lose
my leg(s). And now they tell me that I will be able to walk again.  I
am so lucky”.   We are so thankful that he is alive and doing so well.

Please keep Matthew in your thoughts and prayers as we
believe that this kind of collective positive energy helps emotional
and physical healing.  He/we have long road ahead of us with healing
and rehabilitation but he/we know that everything is going to be fine.
 We are even at the point where we joke a bit about who is going to
walk first – Matthew or the twins!?

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Wednesday, January 25, 2012

25th January 2012 by Mike

Happy Birthday Nicholas!  You inspire us all on a daily basis, we hope you have the best day! 

Day 17 – CKBC

DAy 3 – Clean Eating Challenge
Meeting this Friday at 5:00
Teams will be announced!

W.O.D.

For time:

100 Double Unders

50 Hand-Release Push ups

40 KB Swings, 1.5/1 pood

30 Air Squats

20 Box Jumps, 20″

10 C2B Pull ups

Post time to www.beyondthewhiteboard.com


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