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Issue 2 October 2013


October Annoncements Athlete of the Month Competitor's Corner Lurong Paleo Challenge Paleo Recipes Hello, Coach!

Courtesy of WOD Talk Magazine/ Answers on bulletin board at the gym

Lurong Paleo Challenge

We have over 50 members participating in this year's challenge! We enjoyed a huge kick-off party on Sept. 15 & have 6 weeks to go! If you aren't on the FB page & are participating, please notify Lindsay asap. Keep up the good work!

Paleo Chicken Pot Pie Adapted by Billie Newcomb from Paleo Comfort Foods
TOPPING 2 cups almond flour 1/2 cup olive oil 1 teaspoon baking soda 1/2 tsp salt FILLING 2 tablespoons olive oil 1 tablespoon minced garlic 1 1/2 onions chopped 3 cups mushrooms diced 1 cup diced carrots 2 cups broccoli florets chopped 1 cooked rotisserie chicken deboned 2 1/2 to 3 1/2 cups chicken stock ( depends on how thick or thin you prefer your filling) 1 tablespoon of coconut flour

Preheat oven at 350 In a large skillet heat olive oil and saut onions, garlic, and carrots for 2-3 mins. Add mushrooms, broccoli, chicken, chicken stock and pepper. Bring to a soft boil & add coconut flour, then simmer while preparing topping. Mix topping ingredients together and spread with hands onto wax paper. You want to spread it out just enough to fit a 9 x 13 inch casserole dish. Pour your filling into dish, flip crust over with wax paper still attached, press topping slightly into filling, then peel wax paper away slowly (this can be a little tricky, topping will not look anything like what you see in cookbooks, LOL) Bake for 25-30 mins. Enjoy this comfort food on a cool, fall day!

The Strength Specic Seminar Special thanks to Bill & Breyen for an awesome Oly Lifting Weekend! CFF members, coaches & many athletes from the area truly benetted from the detailed instruction & practice drills! It was fun & we're looking forward to some serious PRs!

Oct. Announcements

Master's Classes begin Wed., Oct. 2 at

10:30am! All members who are at least
50 years young are to join
coaches Lindsay, Tiffany & Annette
each M-W-F.

Crosst Kids classes are in full swing,

but it's never too late to join in the fun!
Classes are Thursdays from 4:30-5:30
& Thursday mornings for homeschoolers.

Please note that due to stafng issues,

we may have to close the gym on certain
weekends while we support our athletes in
competitions. Check Facebook!!

Meet Coach Annette!

1.Share with us your athletic background. Growing up, I did a little bit of gymnastics, skiing and played soccer. I have been crosstting for 1-2 years. 2. When/why did you become a coach?

HALLOWEEN WODS- Wed., Oct. 30th,

favorite superhero! We will hold open
gym on the 31st at the regular time,
followed by yoga.

come to any regular class dressed as a

Earned a Crosst Level 1 Trainers Ceticate Summer of 2013. I wanted to coach because I love and believe in fundimentals of Crosst. 3. What do you like best/least abot coaching? Moviating, inspiring and helping my fellow athletes achieve their goals. There is NOTHING better then someone conquering something they thought they could never do..... It's awesome! 4. Favorite Wod/lift/skill? Like burpees and love Grace. 5. Tell us about your family. Married for 10 years and two awesome kids. 6. What do you like to do outside the gym? Giving back to my community is very important. I volunteer at a school, teach bible studies at church and run social events for my subdivision. 7. Favorite Fredericksburg restaurant? Bistro Bethem 8. Nutrition habbits? Favorite cheat meal? Primal/Caveman and eating clean. Life could not exist without choclate and coffee! 9. If you were stranded on a desert island, ehat one piece of gym equipment could you not live without? Kettlebell

Please do not allow children upstairs

unattended! We have had some issues
lately with broken, missing, & messy CF
Kid's equipment. These items are for use
during class only. If your children want to
play with the Legos or blocks downstairs
in the equipment room, they are, of course,

New t-shirts are in! $25 each or 2 for $40!

CFF Kids will have a special Halloween WOD on Wednesday, Oct. 30 upstairs from 4:30-5:30. All are welcome to attend! Please bring 25 items to share "trunk or treat" style. Each child will be required to perform an exercise of your choosing in order to earn your prize. No candy, please! Last year, the kids & members had lots of fun with this activity! Please come support our kiddos! Contact Melissa or Carrie with any questions.

Competitor's Corner
CFF athletes plan to participate in the following competitions. Contact a coach for more details & please let us know of any others out there!

10/5- Mid-Atlantic Hopper Challenge 10/19- Festivus Games 11/2- Capital Throwdown 11/16- Team Supert Charlotte 12/7- Supert Rubicon & Cold War

Congrats to Corinna for winning Bend the Bar in Hampton Roads & to Kent & Alicia for winning Supert DC! All of our competitors are working hard & doing a great job. We are proud of you guys!

Athlete of the Month: Royce

1. When & why did you join Forward? How often do you train? I joined Forward in January 2013 and have been CrossFitting for a year and a half. Training incorporates 6 days in the box (4 days lifting and WODs, 2 days mobility, stretching and sometimes yoga) and Sunday work on interval speed training at the track.

2. What has been your biggest achievement since you joined Forward? My biggest achievement since I have joined Forward has to b the consistent improvement in the my WOD times while gaining strength! Take "HELEN" (Run 1 Lap, 21 Kettle Bell Swings 1.5 pds & 12 Chest to Bar Pull Ups) I love keeping track in my journal and always make a point to beat the last time I attempted the WOD. My very rs WOD in Forward was Heavy Helen, 2 pd Kbs and it kicked my butt! I am working on buttery pull ups and can't wait to perfect those and see how much faster I can go. 8/21/13-8:18, 6/4/13-8:58, 5/2/13-9:24, 1/2/13-10:59 (heavy 2pd), 7/18/12-11:43

3. What is your favorite lift &/or skill? Why? Favorite skill is Kettle Bell Swings! Why? Because it is the perfect combination of a full body strength move that requires explosive power and concentration on breathing while your heart rate increases.

4. What is your least favorite lift &/or skill? Why? Overhead Squats are the bane of my existence! I don't like them because I am AWFUL them, seriously small children lift more than I can. Combination of shoulder mobility and no keeping the bar inline with my spine. But I am really happy that I am making progress. I appreciate all the coaches helping with my exibility, balance, form, strength pretty much everything!

5. What physical/health improvements have you experienced since joining Forward? In the best shape of my life!

6. Name a few goals you have for the next few months. How do you plan to achieve them? My number one goal is to be able to Overhead Squat. The inability to perform the lift has held me back from performing better in the few SuperFit Competitions this year. SuperFit Rubicon is Dec. 7th and I want to be able to OHS 95 lbs. My plans for getting better include extra band and PVC mobility stretching, 3 da a week of overhead walks and accessory Klovkov Presses. I just started using the 35 pound bar and will move to the 45 in mid-October. Last week learned how to strict muscle up and I would like to be to string those together unbroken. 10 unbroken by the end of October. need to work on false grip and the transition without pausing.

7. What motivates you daily? To be honest its to look good with my shirt off! But I believe CrossFit is a great life metaphor, you get out of what you put into. Center yourself on being healthy through nutrition, proper exercise techniques, recovery and you will improve your overall self. I love coming into the box and seeing like minded people trying to better themselves, there is no negativity of the every day grind, everyone is positive and focused on being better and most importantly having fun! I always feel better after getting good exercise with my friends.

8. What would you tell a beginner who is thinking about checking out our gym? Please do not be intimidated! The CrossFit Community and especially Forward prides themselves on not judging someone's health. There are many ways to scale every exercise to one's own ability and comfort level. CrossFit works and it's fun!