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The Challenge

Okay guys! We will be starting a Recovery Challenge February 1st (Wednesday). It will last for the month of February (28days!). It will focus on RECOVERY! This is, in my opinion, one of the most important challenges we have had so far! Our challenges help establish good habits. Remember it is just 28 days, you can do anything for 28 days!

Everyday, for 28 days, you will focus on Eating/Sleeping well! This part is given. Eating and sleeping well are some of the major aspects of recovery. Our eating will be based off of the Whole 9′s Whole 30 challenge. You can see the guide lines here. For sleep, we ask that you get into bed before 10pm every night and aim to sleep 8 hours altogether! If you are planning on attending the early morning class, that means early bed time!

Everyday for the recovery challenge, you must eat well,

sleep well, and choose from the list below one form of recovery to do everyday!

On top of these three things , you can earn bonus points. If you perform more than one of these on the list, you will receive a point. Your points will add together to give you a score. There will be a few prizes for the top scorers.

Points for everything else!

    • foam rolling, pvc, or lacrosse ball rolling (at least 1 min each muscle group)
    • pre and post workout meals (pre = protein/fat, post = protein/CHO, no supplements, JUST FOOD!)
    • fish oil
    • mobility class (Thursdays at 6:30pm)
    • yoga
    • stretching
    • ice bath
    • hot/cold shower
    • epsom salt baths
    • 10 minutes of actively de-stressing: journaling, breathing, walking, meditating
    • massage

 

Group class:

Clean Max

Then,

Sprint Fun!

 

 

Good reads/listenings.

Today, it was a little challenging to gather my thoughts to write a complete blog post. I’ve been reading/listening a lot about a lot of different stuff. So, I thought I’d share a few articles/podcasts that I particularly enjoyed this week. Have you read anything interesting lately? It doesn’t even have to be about health/fitness… books/website articles are my secret addiction. I’d love to hear from you guys! (And yes, I’ve read the whole Hunger Games Series… and it is awesome!)

http://chriskresser.com/why-its-so-hard-to-lose-weight-and-keep-it-off

http://www.marksdailyapple.com/top-6-anti-inflammatory-foods/#axzz1kZxdqVFu

http://www.70sbig.com/blog/2011/11/training-while-pregnant/

http://www.marksdailyapple.com/why-the-night-sky-matters-the-ramifications-of-light-pollution/#more-26341

http://undergroundwellness.com/radio/  (podcasts galore!)

 

No Words… 

Overhead Squat: 5X3

Followed by,

21-15-9

Knees to elbows

Handstand Push ups

The Month of Events!

February is definitely the month of events, fun times, and new things to come! This is just a reminder of things to watch for during February (and to participate in!!!). Email Jordan@BlackBoxStrength.com for any questions!:

  • All of February continue to check into BlackBox’s Facebook page on your smart phone to recieve BlackBox Bucks (for BB paraphernalia). Every 10 check-ins you receive $5 in BB Bucks!
  • All of February, our Recovery Challenge will take place! Stay tuned for details to come! You have a week to get ready. It will involve eating well (of course) and other forms of recovery on a daily basis!
  • February 7th (Tuesday) at 11:30am BlackBox will have a Ribbon Cutting with the Chamber of Commerce! Come out and show some love!
  • February 18th (Saturday), BlackBox will host a Clean Competition! Read more and sign up here!
  • February 22nd, CrossFit will release it’s first open workout! If you want to compete in the Open (once a week workout that CrossFit HQ releases), tell your coach! It has been a blast in the past and will for sure be a good time this year! Read more here!

Kim F. at last year’s CrossFit Games Open!

Group Classes:

Hang Clean: 7X1 on the minute

Followed by,

10 Rounds

5 Pull Ups

7 slam ball

10 box jumps

Then,

60 sit ups

weightlifting class:

Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2

Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3

Back Squat: (70%/5)2, (80%/4)2, (90%/3)2

 

Your Immune System and Your Recovery… same thing.

I’ve touched on the subject of recovery a little bit, but today I wanted to make the connection between your immune system and exercise. Your immune system and recovery are truly one in the same. Have you ever worked out (usually after a crazy metcon, aka the conditioning part at BlackBox) and afterwards just feel this underlying exhaustion throughout the day? Or even develop a cough post workout? This is your immune system working hard to get you recovered from what you just did!

Most of you have heard me say, “We are only as good as our recovery”. If we do not recover well, we cannot put the proper effort into the next workout, and thus our fitness potential is actually limited by our immune system or how fast our body can recover.

I also wanted to point out, that YOU have the “power” to make or break your immune system. Sleep, food, stress, exercise… ALL of these things will effect your body for better or worse. So, consider your body: Are you often sick? Do you constantly fight off the “things going around”? Is it ridiculously hard for your body to bounce back from workouts?

When you exercise, your immune system works hard to help you recover. BUT what if your immune system is already shot? What if your food is crap and every time you eat, your body has to fight to get rid of “foreign invaders”. Or what if your body is still trying to recover from the past night of not sleeping well? Or it’s trying to counter all the stress hormones of the mental/emotional stress going on all day long in your head? Recovering from workouts is probably the last thing your body is ready to do, it’s trying to recover from all the other stressors throughout your day… all day long.

I don’t mean to rant or rave, but I wanted to bring to the light this idea of recovery and your immune system acting as one. If you are having a challenge recovering from workouts, it may not be the actual workout itself, but it maybe what you are doing to your body the other 23 hours of the day.

With that said, there is a Recovery Challenge on it’s way!

GET READY for some good things to come!!! More information will be posted soon! 

Kate, after a clean… Speaking of Cleans, Sign up for the Clean Competition (Feb 18th)!

Group Classes:

Weighted push ups: 5X15

Followed by,

3X15 dumbell thrusters

rest 1:1

2X400m sprint

rest 1:1

Weightlifting Class:

Snatch: (65%/3)2, (75%/3)2, (85%/2)2

Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2

Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2

Clean Competition!!!

Okay everyone, this is a reminder!! Sign up for the Clean competition for some fun! It doesn’t matter if you have been lifting for 10 years or if you are just getting into the Oly Lifts, you are welcome to participate! I’ll even be participating at 21 weeks pregnant, so really I don’t think you guys have any excuses (not hatin, just sayin!)!

BlackBox Strength & Conditioning will be hosting our first clean competition!  It will be February 18th, here in College Station (lifting starts around 10am).  Everyone will have 3 attempts at the clean.  It is $20/person for competitors.  There will be food, heavy weights thrown around, and cash prizes!  The winners will be decided based on the Sinclair Formula. This will take into account how much you lift based on how much you weigh.
We want this to be a way to introduce the Olympic lift to the community, while having a lot of fun!  Whither you are lifting, supporting your friends, or just hanging around for a good time; we hope you can come out! If you have any questions, please let me know! Also, please forward this on to anyone who may be interested.
In order to sign up, click the following link, go to the EVENTS tab, and sign up for the Clean Competition!

Snatch Balance: 5X2

3 rounds

100 m Farmers Carry (heavy odd object)

15 KB Swings

15 Pull ups

Recipe of the Week!

Paleo/Spaghetti Squash Carbonara, from Health-Bent.com.

This is good!
Photo Credit

  • 1 spaghetti squash
  • 1 lb. bacon
  • 1 yellow onion, chopped
  • 4 gloves garlic, minced
  • 2 handfuls of walnuts, roughly chopped
  • Red Pepper flakes or black pepper, to taste
  • (Add some sort of meat to actually complete the meal, I added leftover turkey after Thanksgiving. I’ve also tried sausage and it is delicious!)

Heat the oven to 400ºF. Cut the squash in half and pick out all the seeds. Don’t be anal about getting out the stringy stuff, you can’t even tell it’s there once the squash has roasted. Lightly coat the inside of the squash with some oil and place cut side down, on a baking sheet, in the oven for 20 minutes. Flip each half over, and roast for another 20 minutes–0r until the squash is easily shredded with a fork and add it to your serving bowl.

While the squash is roasting, start the sauce. With the bacon placed horizontally on your cutting board, cut the strips into 1/2″ pieces. Don’t worry about separating the strips, just cut away. Add the bacon pieces to a saute pan that’s on medium heat. Cook the bacon until it’s browned and add to your serving bowl. Remove 3/4 of the bacon grease and reserve for another use. Place the onion and garlic in the pan and cook until translucent. Add them to your serving bowl. Toss the walnuts into the pan and toast until slightly brown. Add them to the serving bowl. Add pepper to taste.

Serve immediately.

Group Classes:

Front Squat: 5X5

Followed by,

10-9-8-7-6-5-4-3-2-1

Slam Ball

Burpees

Then,

3X60 sec planks

Weightlifting Class:

Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2

Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2

Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2

 

FGB

Check out those cool kids in the background. Oh yeah, and Zach is pretty cool too.

“Fight gone bad”

3 rounds with 1 minute at each station

  1. Wall-ball (Reps)
  2. Clean Pulls or KB Swings (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)
  6. REST

 

 

 

 

Pre-Pregnancy

You may have noticed me around the gym eating a lot (more than usual), talking about my little lady lumps, or putting a good effort in to get a decent workout. This is my first pregnancy and in anticipation for the little one I have done a lot of research about pregnancy (muscles, nutrition, hormones, and stuff), BUT even with all the books, websites, e-articles that I read… nothing can compare to actually experiencing growing a baby. All I can say is that, it’s just really weird.

This stage of life has been very different. I am used to my body changing, because of the effort I put into the gym or because of what I eat. I am NOT used to it changing or growing, just for the heck of it (I mean I know why, but you know what I mean).

We have a lot of women in the gym, so, I thought I’d start a little prego update/informational on the blog. I wanted to start this update, mainly, because in my search for pregnancy information I have found that there is really not a lot of substantial information out there for women who are currently active (like BlackBox active) and eating well.

So, first thing is first, everybody is different (and every pregnancy from the same woman can even be different) so what may work for you may not work for another. The best advice I can give you is to listen to what your body is telling you. Also, I am in no authority over your doctor. So do what the Doc says. If he or she says something you don’t agree with, get a second opinion. Your intuition, most of the time, does not lie to you.

Let’s start with pre-pregnancy. If you are trying to have a baby or if you want to in the future it would be wise to get your sh*t together.

Eat well and exercise:

Eat well (avoid sugar, grains, soy/legumes, dairy), eat high quality foods (organ meats, grass fed, organic) sleep well, drink plenty of water, and exercise! The mom’s health really does determine the health of her baby. Treat yourself well before and during pregnancy and your baby WILL benefit from your health! We will talk more about nutrition and pregnancy soon. So, take this time to cherish your body and please treat it well! If you don’t choose to do it for yourself, do it for what could one day be growing in you!

As far as exercise is concerned, it is not wise to try to start a high intensity program 6 months into pregnancy. It is not wise to make big changes in your workout routine from pre-pregnancy to pregnancy. It is most beneficial to get your stuff together before you get knocked up. The best time to start a workout program is pre-pregnancy. I’ve had so many friends who have said, “Oh I can’t come workout. We are trying to have a baby”. This is crazy talk, if I’ve ever heard it!

Pre-pregnancy is the most appropriate time for any woman to start exercising! Exercise (particularly, functional strength training) leads to an increase stabilizing muscle strength, maintenance of core strength, bone density and joint integrity, and decreases muscle atrophy. Exercising prior and during pregnancy will also help the mother, during probably the most physically challenging obstacle she may ever go through, push a 7# baby out of her hooha. Ouch. This physical feat could actually last for days! Exercise is important during this time of your life, you are training for something pretty crazy (Crazier than Danny, Zach, Jeremy, and Jack’s 100mile race…)

If you think what we program at BlackBox is hard, try having a baby (I hear it can be pretty tough). I wonder how different labor could be for women who are eating well and physically active prior and during pregnancy. I’ve heard from many of my clients that what we do in the gym actually prepared them to give birth to their baby. Their mental and physical state had been tested in many ways in the gym, that actually helped them during labor.

So, wisdom to take away from the blog today:

Treat yourself well. It will make life easier on you and on your baby! If you are interested in more prego talk, feel free to email me at jordan@blackboxstrength.com

More posts to come.

Doing some lifting at 16 weeks prego.

Group Classes:

Extended warm up (play dodgeball)

Practice pull ups (strict, kipping, muscle ups)

Practice Double unders

3X60 sec Prone Cobra

Sign Up or miss out on a lot of fun!

Okay guys this is a re-post. This event is something you don’t want to miss! It doesn’t matter if you are a member of BB S&C, if you are apart of another gym or from out of town, if you are in the Women’s only class (which by the way, we already have like 3 ladies competing from that class alone! Dudes, don’t get shown up by the ladies!), it doesn’t matter who you are or what you do! We are inviting you to participate in the BlackBox S&C’s Clean Competition!

BlackBox Strength & Conditioning will be hosting our first clean competition!  It will be February 18th, here in College Station (lifting starts around 10am).  Everyone will have 3 attempts at the clean.  It is $20/person for competitors.  There will be food, heavy weights thrown around, and cash prizes!  The winners will be decided based on the Sinclair Formula. This will take into account how much you lift based on how much you weigh.

 We want this to be a way to introduce the Olympic lift to the community, while having a lot of fun!  Whither you are lifting, supporting your friends, or just hanging around for a good time; we hope you can come out! If you have any questions, please let me know! Also, please forward this on to anyone who may be interested.

 In order to sign up, click the following link, go to the EVENTS tab, and sign up for the Clean Competition!

Lauren

Group Classes:

Snatch Balance: 5X2

Then,

Tabatta pull ups

Tabatta ab power ball

Stretch!

Meals with the Morchats!

We get a lot of questions about what it is that we eat. I thought for this week, I’d just post out our meal plan and let you guys take a peak. I am most exicited about the Butternut Squash Lasagna. We’ve tried it once and it was absolutely delicious!

The Morchat Family Meals:

Wednesday

B: Leftover Chili, with avocado

L: Sausage and sauerkraut

D: Health Bent’s Butternut Squash Lasagna!!!

Thursday

B:  Cowboy breakfast skillet 

L: Leftover Butternut Squash Lasagna

D: Steak and Sweet potato fries

Friday

B: Eggs, bacon, leftover sweet pot fries

L: Leftover steak, avocado, sweet potato

D: DATE NIGHT!

Saturday

B: Brunch with friends

L:  Meaty Taco Salad

D: Better Butter Chicken and Cauliflower Mash

Sunday

B: Egg Casserole

L: Leftover BBC on a big pile of veggies/spinach

D: Fried Egg Chorizo Burgers with mixed veggies

Monday

B: Sausage, veggies and avocado

L: Lunch meeting (most likely meat and veggies ;-) )

D: Salmon with Sundried Tomato Pesto and baked brussels

Tuesday

B: Health-Bent’s Casserole, sans the cheese

L: Big A salad with leftover Salmon and avocado on top!

D:  Paleo Shepherd’s Pie!

Group Classes:

Clean and Jerk: 5X1 (heavy)

5 rounds

200 m sprint

15 kettle bell swings

15 box jumps

Weightlifting:

Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)

2 Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2

Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2

Athlete Profile: DEANIE!

Full Name: Deanie Palmer Dudley

Gym name or nickname: Deanie

 Occupation:  CPA, Assistant Dean for Finance and Administration,  College of Agriculture and Life Sciences

Words to live by:  Truth and Love – the essential elements for business and family.

Be truthful to yourself and others…if there is no truth, there is no trust… If there is no trust, there is no relationship..if there is no relationship, there is no value to anything you do

Love your God, family and friends, country, and freedom

What is your fitness background?  Competed in  gymnastics, volleyball, basketball, and track in my younger days and just focused on track – 100 and 400 m hurdles at both Texas and Texas A&M

How long have you been training at Black Box?:  June 1, 2011

What do you love most about Black Box?  Great atmosphere and camaraderie during workouts

Favorite Workout or Lift?  Back Squat

Favorite sport or hobby?  Enjoy all sports and feel so fortunate to have Texas A&M in our backyard with excellent sporting opportunities

Whats your next adventure in life?  I love a challenge and will never back down from a good one.  Working toward competing one day in a crossfit competition…at the masters level!!

Something we don’t know about you:  I have 3 children and one son-in-law:  Megan 24, and spouse Jeff 25, Drew 23 and Taylor 20.  My husband Mark and I own Dudley Construction.  My mother-in-law June Dudley is a professional artist and there are prints and paintings of my kids all over the place.

Deanie is STRONG!

Group Classes:

Snatch grip push press (behind neck): 5X3

4 Rounds

20 1 arm overhead lunges

20 Knees to elbows

20 Double Unders

Dr. Martin Luther King Jr.

Group Classes:

Back Squat: 5X5

15X5 Partner Burpees *One partner works while the other rests

400 m recovery run

Stretch, mobility work

Weightlifting:

Back squat: 3X5 @ 85%
4X1 Snatch @ 80%
4X1 Clean and Jerk

Come to Brunch!

Recap of BlackBox Happenings!

Just a recap of things to come and things that are happening now at the gym!

 

Donny and Danny’s idea of a good time (3,000m). 

Front Squat

5×3

Followed by,

10-9-8-7-6-5-4-3-2-1

Pull Ups

Wall Ball

Sit Ups

Showers for everyone!

Okay, so there are officially no excuses for not attending a group class! Our classes last no longer than an hour/day AND now we have hot water for the shower! Anyone can allot 45min to 1hour for working out and about 15-30min to get ready, right! So, feel free to enjoy a nice hot shower or cold (which is better for recovery) after your workout!

Lauren, Zach, and Jordan checking into BlackBox on FB with their smart phones!

Group Classes:

Push Press

5×3

Followed by,

5 Rounds

15 KB Swings

30 Double Unders

Then,

Side Planks max x3 each side

Weightlifting:

Snatch: 80%, 85%, 90%, 92%

Clean & Jerk: 80%, 85%, 90%, 92%

4X10 Burpees

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