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Home of CrossFit ATM, the first CrossFit in the Brazos Valley

Friday

Strength/Power

6 sets of 3 strict press +2 push press

Conditioning

Tabata situps

then..

3 rounds of

30 situps

10 lateral box jumps (small box. jump laterally onto box, then jump off going same direction)

Thanksgiving–Dreading or Excited?

It’s that time of year again.  Thanksgiving.  For many it is a time for family to gather, celebrate our blessings, and eat food.  Lots and lots of food. For a long time, I dreaded Thanksgiving.  I didn’t dread it for the crazy family part but I dreaded it for the weight gain, over eating, regret, and loss of control while indulging.  I was full, yet ate seconds, thirds and then ate the leftovers.  I hated the way I felt after but I did it anyway because that is what you do on Thanksgiving, right?   If you have ever had an unhealthy relationship with food, you know exactly what I am talking about!

So here is what I am thankful for this year.  I am thankful that I am looking forward to Thanksgiving this year!  I know I work hard at the gym, I eat good food and treat my body well, and I get to celebrate this time with my loved ones.  I will eat real stuffing this year, lots of yummy veggies, and will eat seconds, and thirds of the amazing turkey my husband is going to smoke.  I will even be making a chocolate cake that will leave the crowd asking for the recipe.

So I challenge all of you to have a joyful Thanksgiving and not let food be the focus.  Let the focus be celebrating your blessings and watching the Aggies BTHO LSU!

Chocolate cake recipe from Against All Grain

6 eggs at room temperature

1/2 cup honey

1/4 c coconut oil or butter, melted plus some for pan greasing

1/4 c coconut milk (cans are in the Asian food section)

1 1/2 t pure vanilla extract

3/4 c coconut flour (cheaper in the bulk section)

3/4 c almond flour (cheaper in the bulk section and you can get exact amounts)

1/3 c cocoa powder

1 t baking soda

1/2 t sea salt

2/4 c chocolate chips

Preheat to 325. Place all wet ingredients in food processor until fully combined.  Sift dry ingredients then add to wet ingredients and process again until smooth.  Let batter rest 10 minutes then stir in chocolate chips.  Pour into greased 8″ pan and bake for 35-40 minutes.  Bake as cupcakes for 20 minutes.

Vanilla Frosting

3/4 c palm shortening or butter (I use kerrygold grassfed butter)

1 13.5 oz can coconut milk, refrigerated overnight 

1/2 cup honey

3 t coconut flour, sifted

1 t vanilla extract

Gently open the coconut milk and scoop off 1/2 c of the cold cream that has solidified.  Using a electric mixer, beat the shortening and cream on med high until thick (about 5 min).  Add the remaining ingredients and mix until smooth. Refrigerate 20 minutes before spreading on cooled cake.

 

Strength/Power

Find 3RM of back squat

Conditioning

2 rounds For Time:

100 double unders

800m run

 

Wednesday

Strength/Power

5 sets of 2 power snatches + 1 OHS

Conditioning

AMRAP 12 min (light KB)

1-arm KB Lunges (hold kb in front rack pos.) 10 each leg (so 20 total, switch kb after 10)

1- arm KB hang power clean 10 each arm

Tuesday-Member of the Month is Leigh Szucs!

LeighTell us your full name:

Leigh Elizabeth Szucs

Do you have a gym name or nickname?

Not officially, but people probably refer to me as ‘the loud one’

What is your occupation?

2nd year Doctoral Student at Texas A&M University in Health Education, and a Graduate Teaching Assistant.

What made you decide to workout at BlackBox?

There are several reasons why I chose Blackbox as my home! 1) Prior to moving to College Station, the gym was recommended to me by a close girlfriend who I trained with at Crossift Kyle while living in Austin; 2) my friend’s brother worked out at Blackbox so I figured I would know at least 1 person at first; 3) I tired out 2 other gyms in College Station and both did not align with my fitness goals, and lastly 4) I was so impressed by the professionalism, expertise and fitness consultation I received by Blackbox leadership my first day at the gym.

How long have you been training at BlackBox?

I started training at Blackbox Strength and Conditioning August 26, 2013! It’s already been over a year – time flies when you’re having fun!   

What do you love most about BlackBox?

I love lots of things about Blackbox, but my top 3 LOVES for my gym include; the community of members, open/accepting/welcoming atmosphere, and opportunity for quality coaching and programming from expert professionals. Every member of the Blackbox community brings unique and special qualities to the gym. I think the variety of ages, experience levels, interests, personality, and goals allow to me learn something new every day from my peers. Blackbox has the most welcoming and accepting ‘vibe’ I have ever witnessed in a Crossfit gym. Meeting clients where they are and being open to all types of people make the diverse population open and accepting of everyone. I feel fortunate to be afforded expert coaching in fitness, nutrition and life from trusted coaches who care about client success. I have been pushed by my coaches to do things mentally and physically I could have never accomplished by myself. Their dedication and patience while working with me is extremely appreciated and I owe them so many thanks!

What results have you seen so far?

What has been your greatest achievement at the box? I have seen physical, mental and emotional changes in myself since beginning my journey at Blackbox. Physically, I am stronger, faster, more flexible, leaner and healthier now than I have ever been in my entire life. I love the physical progress my body is making every day to reach my fitness and life goals. More importantly are the mental and emotional changes I have seen in myself over time. I feel mentally sharper, more focused and more attentive after training. My moods is energized and strengthen after being with my Blackbox family and I try to share my enthusiasm for fitness with everyone! The confidence I have in myself and my abilities has been increased significantly as a result of the Blackbox training outcomes. My greatest accomplishment to date at Blackbox is definitely getting my first pull-up at the in-house competition last November. I remember practicing kipping pull-ups so many times, with continuous fail, until the competition whistle blew and I repped out 4 pull-ups! I couldn’t believe it! That is a special memory I will always share with Blackbox!! I know my experience and hard-work at Blackbox is continuously improving relationships I have with all the people in my life, as well as the relationship I have with myself. These results and many others are helping me increase my overall heath and improve my quality of life!

What is your fitness background?

I come from an athletic background and have been physically active most of my life. I was a high school athlete and majored in Physical Education in college – so activity and movement are in my blood. However, in college, my fitness levels declined to occasional treadmill sessions, sit-ups and ‘lifting to tone’ (whatever that was, haha). It wasn’t until my master’s program and meeting a now-best friend who coached Crossfit that I became interested in fitness again. I never thought I could do functional exercise or lift weights, until I went to a Crossfit class 4 summers ago and instantly fell in love! I plan to continue exercising and competing as long as my mind and body allow!


What are your training goals? 

My broad training goals include, becoming the strongest and faster version of myself that I can. Specifically, I want to master muscle-ups, hand-stand push-ups and a body weight snatch by the end of the spring semester. I also set goals for myself in the kitchen which include, eating a stricter paleo diet and eliminating sweets and diet cokes.


Do you have a favorite workout or lift
?

My favorite Olympic lift is definitely the Clean. Some of my favorite workouts are, Nancy, Murph, and the Crossfit Total. Also, anything with Double-Unders is really fun too.


Tell us about your favorite memory at BlackBox:

I have so many memories from Blackbox that are each uniquely special! Hanging out with my Blackbox family outside the gym is one my favorite memories, but those nights always have a great story and weeks of laughs to follow. Additionally, ‘leaderboard status’ competition has provided PRs, first, fails, lessons learned and competitive memories for which I am thankful.

What are your “words to live by”:

“Nothing great was ever achieved without enthusiasm.” ― Ralph Waldo Emerson

“Success is the sum of small efforts, repeated day in and day out.” – R. Collier
Work hard, stay humble.

What is your favorite hobby/pastime?

When not doing school work I have few hobbies I enjoy doing. I love exercising, shopping, spending time with friends, family, and loved ones, and going on outrageous adventures!


What’s your next adventure in life?

My current and short-term adventure is to finish my PhD in health education and graduate in May 2016  (WHOOP)!! After that, I will search for a job in academia and hopefully put down some roots to start the next season of my life!


Tell us something we don’t know about you:

I can play the piano.

I have worn glasses since I was 2 years old.

In college I traveled to Morocco, Africa for a service-learning trip.

And…

On my way to Texas in 2011, at the Pittsburgh airport gas station, Troy Polamalu (NFL Steelers Player) bought me a snickers bar and autographed the only piece of paper I had in my purse, an envelope with $1000 cash inside.

Tuesday

Strength/Power

4 sets of:

6-10 Depth pushups (use 2-45lbs plate for hand placement, chest must drop below hands/between plates)

4 High Box Jumps

Conditioning

EMOM 12 min

3 burpees

20 m shuttle run 

 

Change Your Life

CS C&J Clinic flier

This Saturday we will be changing lives.  Well not really.  But we can change your clean and jerk for the better.  Sign up here:

https://blackboxcs.frontdeskhq.com/courses/40912

 

Strength/Power

4 sets of 5 right, 5 left Turkish Get ups. Working weight up

Conditioning

For Time:

Run 800m

10 burpee box jumps

run 400m

40 Double unders

run 200m

10 burpee box jumps

run 100 m

40 Double unders

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