Great job everyone on the 5k row yesterday. Not an easy feat, and, seriously, you all were awesome! Colette beat her last time by like a minute and a half….Sue (who’s only been coming for like two weeks) decided to just bust it out and do the whole 5k rather than a 3k or 4k. Love the determination! Great job and expect to start seeing some more running now that the weather has turned!! :-)


5 x 5 Deadlifts

7 Rounds:

10 knees to elbows

15 wall balls

I just wanted to quickly mention about the Level 1 Certification that Kyle O., Cody, and I attended this weekend. Let me tell you…what incredible stuff! Never before have I seen a squat or push press or overhead squat so brutally analyzed. Judging from the extreme soreness I have from being compeltely critiqued into the correct form, it reinforces the HUGE importance on correct form. It makes me excited to bring that back to our gym, because only when your form is correct will you be able to do more weight, more reps, and in less time. Does it mean that maybe we have to take a step back and do less weight? Definitely! And is that OK? OF COURSE! It is so easy to get in here and want to do the prescribed weight, or just want to bust it out to get the fastest time, but if we don’t go back to the basics, we’ll never be able to release that huge potential that will make you that much better. We want to train at a level where we are not getting a 100% of the reps absolutely perfect (meaning it is way too easy for you), not training where 40% of the reps are good (chances are it’s way too hard for you), but at a level more like 80% so we’re getting it down, but we still have work to do. I can’t emphasize how important this is.

The certification course gave us that much more insight on CrossFit and made us that much more excited to get you all where you want to be. I have to say, you all are a part of an incredible fitness program. All the movements we do in here have an application to real life and will only make you stronger in all you do. What I love about CrossFit is that we “specialize in not specializing”. This is the most vast and all encompassing fitness program, which is what life is all about. I mean no offense, but who cares if you can run 24 miles, but can barely pick up your grandchild because you don’t have the strength. Or rather, who cares if your body is insanely muscular and you can lift 700lbs, but, go on a hike and you’re huffing it by the first 1/8th of a mile. And thinking about working out at a regular gym, what is the application of a leg curl? Nothing, well, OK, maybe to have a nice looking hamstring. But, what fitness is truly about it is being able to apply it in real life.

I know that I’m really excited for you all. You’re a step above. CrossFit is not easy and it takes courage to do a program like this. Keep it up. You guys are awesome and remember that we are always here to support you!

We want to thank Colette for the recipe idea today. It is her family’s favorite spaghetti sauce recipe! Kyle and I really have come to love this meal. It’s so quick and easy and a perfect way to get those veggies and protein. Even if your not on the challenge, I would suggest you to try it and I can almost guarantee you won’t miss those noodles!

Spaghetti Sauce

Not actually Colette's sauce, but a picture to get you excited for it :-) | Cascade CrossFit

Colette’s Spaghetti Sauce

Marinara Sauce

4 carrot’s – finely chopped

1 onion – finely chopped

1/3 cup salad oil (even a little less)

1 16 oz. Can diced tomatoes

1 can tomato sauce (I eyeball this one and sometimes add more)

6 garlic cloves – minced

2 T. dried basil

1 T. dried oregano

2 t. salt

1 t. pepper (I often don’t even add this)

Heat oil in large pot over medium heat.  Cook garlic, onions, and carrots, stirring occasionally until soft but not crumbling.  Stir in remaining ingredients.  Bring to boil.  Reduce heat and let simmer, uncovered, for about 1 ½ hours. (I usually stop after about an hour).

Meat for sauce

¼ lb. Ground beef (I usually turkey)

¼ lb. Ground Italian sausage

1 onion

Brown all above ingredients together.


Add meat to Marinara sauce.  I usually quadruple the recipe so I can use 1 lb. Each of the meats.  When I do this, I haven’t increased the onions with the meat at all.  Just seems to much but I do use a large one.

4 Responses to 10-26-10
  1. Sarah @NapClan.com
    October 27, 2010 | 12:16 AM

    Hey there Tenny ~

    I wanted to try Collete’s spaghetti sauce next week. Are you going to put the recipe up?

    Thanks again for a great workout today. Than said that moving those platforms was a great example of how functional crossfit workouts are. The deadlifts works exactly the muscles needed to do everyday things like that. Not that you move 400+lb platforms everyday but you know what I mean:)

    Thanks again for all the work you are doing on the blog. I’m loving it. Keeps me motivated to stay on track.

  2. admin
    October 27, 2010 | 2:18 AM

    Oopsies, I had copied and pasted it, but since it is in a weird format I didn’t realize it didn’t get posted. Consider it fixed!

    And thank you so much for all that! Like I said, it’s so encouraging knowing that people are reading it, and above that, enjoying it! It’s my absolute pleasure to help in any way.

    You hit it right on the money with functional fitness. That cert just got me so excited about CrossFit and that we are part of the community….you have no idea! And you’re right though, you never know when you’d have to move a 400lb platform! :-) Well, maybe it’d be a couch instead or a bed or I don’t know. It’ll pop up somewhere! So good to have you guys back in the gym!

  3. admin
    October 27, 2010 | 2:25 AM

    By the way, did you come up with all the recipes that you post on your blog. I have to say, we are absolutely loving this crisp. Even though it’s not the real thing, it total reminds me of it, and it’s awesome because it’s healthy! It’s like the perfect “dessert/snack” :-)

  4. Sarah
    October 27, 2010 | 4:44 PM

    Glad you like the apple crisp. It is a combination of a couple different recipes. I tend to take recipes and combine them together. Take out certain ingredients and add others. I’ve gotten used to having to adjust recipes when cooking for my girls so changing to this hasn’t been to bad. I’ll add the whipped cream recipe today or tomorrow to go with the crisp. It should make it even better.


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