A final reminder that tomorrow morning's 9:00 and 10:00 am WODs will be our Community Day classes. We welcome CrossFit Elevation neighbors and friends and family of our community of athletes to come join us for a fun body-weight workout.

Please be sure to RSVP in Zen Planner for either class:
9:00 am Community Day WOD
10:00 am Community Day WOD

Be sure to share our Facebook event page for Community Day and have your friends and family RSVP via Facebook: Community Day WOD on Facebook

Foodie Friday

We'd also like to introduce Foodie Friday, our end of the week blog post, exploring nutrition, health, and wellness. We welcome your personal triumphs, insights, and favorite recipes, so be sure to share with Coach Whitney (email/text/call) all your experience, strength, and hope.

Coach Whitney's thoughts
Once, I was very skinny and that was very important to me. I was an endurance sports athlete, and although I enjoyed the challenge of testing my physical limits, a large motivation behind my cycling, running, and swimming was staying "fit"--you know, skinny. 

Then, I was introduced to CrossFit Elevation. I had a coach who told me very early in my CrossFit journey that my body was designed to lift heavy things. That felt far more important than staying thin and far less exhausting, considering the amount of time and energy that went into caloric rationing to keep my "lean" figure. Within months, I came to value my ability to perform a strict pull-up over the size of my jeans. I worried less about the numbers on the scale and more about the numbers on the white board. And when I hit a wall in workouts, just depleted of energy, I looked to food as fuel, maybe for the first time in my life. Greens, nuts, vegetables, fruits, and lean means of protein became the matter from which I built a new identity, one of power and resilience. I didn't care as much about a six-pack stomach, anymore, because it mattered more that I could reach my toes to the bar.

I've experimented with a multitude of diets since becoming a CrossFit nut, searching for the product that delivers the best results in strength and conditioning. My experience is our bodies are biologically unique and we have to find the habits that work best for us as individuals. However, there are some universal truths that I've observed: if I reduce my sugar intake, I reduce inflammation in my body; if I eat a plant-based diet, I fortify my immune system; if I tap into some body-awareness, I tap into energy reserves I didn't know I had. 

Life is complicated and hard, at times, so I must, must, take the time, eeeeevery once in a while, to recalibrate, identify and evaluate my purpose. What's my mission statement, my vision of my future? My diet and habits and self-opinion get unhealthy at times, but I'm able to reign it in much easier than in the past. I owe much of my progress to CrossFit and its culture, or at least, the culture I was introduced to when I started this sport. 

I sense some disorientation in the CrossFit community around the value of aesthetics, maybe something we can explore in the blog together. For now, I'll consider what I really want from my heros, the athletes and intellectuals who inspire me, and aim for those gains. 

In the words of Ronda Rousey (not a CrossFitter but I bet her Fran time would be impressive), "There isn't a single muscle on my body that isn't for a purpose."

That's right, gurl. 


T. Rich's Foodie Friday Recipe:

Hatch Green Chili Chili


2 tablespoons vegetable or olive oil
1 onion, chopped
2 cloves garlic, minced
1 jar of green enchilada sauce
1 jar of salsa verde or tomatillo salsa
Chicken stock, as needed
5 Hatch green chilis, roasted or charred, and diced
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander seed
1/4 teaspoon ground cumin
1 can of white beans (like cannellini beans)
1 pound of chicken
salt and black pepper to taste


1.     Heat oil in large pan over medium high heat.  Season chicken with salt, pepper, oregano, coriander, and cumin and brown in the oil.  Remove the chicken with a slotted spoon, and cook the onions and garlic over medium heat in the remaining juices until softened.

2.     Add chicken, onion, garlic, and all other ingredients except the beans into a crockpot.  Add chicken stock if it doesn’t seem like it has enough liquid.  Cook on high 4 hours or low 8 hours (or approximately thereof).  Add the beans the last 30 minutes of cooking so beans don’t get soggy, though to be honest they’re probably okay if you put them in the entire time.

Serve with limes, cilantro, cheese (Cheddar or Monterrey Jack), avocado, sour cream, and/or tortilla chips.

Friday's WOD

1a. 4 x 8 Strict handstand push-ups or 4 HSPU negatives or 1 minute handstand hold
-rest 30 seconds-
1b. 4 x 5 seated box jumps (as tall as possible)
-rest 30 seconds-

4 Rounds
40 Lateral hops over bar
20 Push-ups
10 Overhead squats 95/65#