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10.07.2016 - Community Day Tomorrow, Foodie Friday, & Coach Whitney's Deep Thoughts!

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#



Tuesday 04.08.2014

Elevation Nation is not just about working out-it's about getting ourselves into a level of fitness that allows us to do all the other things we want to do outside the gym.  Our members do more than work and work out, they hike, bike, cook up great meals, drink delicious libations, climb, snowshoe, ski and/or snowboard, or even play rugby. We'll start posting pictures of our members in action and if you have any that you'd like to see up on this blog and share with us, send it our way!

Jaclyn S. hiking up and all around!

 Hannah and Tommy making some whole chickens for a delicious dinner!

Hannah and Tommy making some whole chickens for a delicious dinner!

A. HBBS 1x20 @ 60 lbs less than 5RM
B. 5x5 Ring rows AHAP

EMOM for 10 mins
5 box jumps 24/20
12 KB snatches 55/35

Ariel H. being fierce during a rugby game 



Tuesday 04.01.14

What Should I Eat?
I've had a number of members come up to me asking about how they can see more or better gains. I always ask them two questions: 1. How is your sleep quality and quantity? and 2. What are you eating? Those two very things can make a world of a difference in your workouts and how you feel through your day. I'll talk about sleep in a future blog and focus a bit more on nutrition today.

On the CrossFit page on nutrition, it is summed up succinctly:

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. 

There's a ton of ways to approach this and the big thing people hear these days is eating Paleo. Paleo is just one of the dozens of ways to approach healthy nutrition. Another for consideration is the Zone Diet. A healthy diet for you can be those things strictly or a variation. What I've appreciated about the Zone is that portioning meals becomes intuitive. We offer different challenges here at the gym and they are a great way to learn and experiment with different ways of healthy eating and figure out what works best for you. 

As for foods one should avoid:

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

The above paragraph is on the CF page on nutrition as well. It's definitely a key concept and is easily seen (and felt) every time we have a meal with high-glycemic carbs. Have you had that post-lunch lull and need to take a nap? Sugar crash? Eating high-glycemic foods is the reason. Try a meal that is full of good carbs (veggies and other low glycemic foods), a palm sized portion of protein, and a fat source (nuts, avocado, salmon, mackerel, olive oil). 

The last part of your meal, fat, is more important than people give it credit for. New research shows that having the right kind of fat is good and necessary part of human nutrition-"The low-fat diet backfired," says Frank Hu, MD, professor of nutrition and epidemiology at the Harvard School of Public Health. "America's obesity epidemic skyrocketed even while our fat intake went down." It's an essential nutrient, a key source of energy, and vital in keeping our hair and skin healthy and smooth. Two reasons I'm an advocate of fat:  it signals to your body that you're full and 2. I have more energy longer since it is calorically dense.

Good fats? Try nuts, seed, avocado, olive oil, canola oil, animal fats, fatty fish (salmon and mackerel).

20 mins to establish 5 RM HBBS

A1. 3x4 Ring rows AsHardAsPossible (4 secs down)
A2. 3x10 Weighted Hip Ext.

4 Rounds
12 box jumps 24/20
10 Push ups
12 Power snatches 95/65#
*12-14 min time cap



WODs for 132005 - 132405 & MURPH

Below are the workouts for this past week, apologies for the delay! And don't forget about the famous "Murph" workout this Saturday to celebrate Memorial Day and those who have and are currently serving in our Armed Forces! Thank you for all you do!

132005 7x1 2 position snatch heaviest possible rest 60 secs (pos 1 from floor pos 2 from low hang 2" above ground)

30 Push press 115/75# 30 Over the box jumps 24/20 30 Pull ups 30 HSPU

132105 5x5 tempo HBBS @75%- Rest 90sec (3 sec pause)

3 rounds Run 400m 10 Thrusters 115/75#

132205 7x1 2 position clean + 1 jerk- heaviest possible rest 60 secs

6 rounds for total working time 20 KBS 24/16kg 15 Burpees Rest 1:1 first 3 rounds, Rest 2:1 last 3 rounds

132305 15 mins to establish 1RM Snatch

"Isabel" For time 30 Snatches 135/95# -Rest 2 mins- Run 800 m

132405 3x 20 Kang squats - Rest 45 secs 3x ME L-sit- Rest 45 secs

15 min AMRAP 20 Pull ups 10 Front squats 115/75# 30 DU




WOD for 132904

WOD for 132904

7x1 3 position snatch(low to high) heaviest possible- Rest 60 secs

2 minute ME handstand holds  (accumulate as many seconds  as possilbe) 6 minute AMRAP 15 Hang power clean 115/75# 15 Burpees 2 minute ME handstand holds 4 minute AMRAP 10 Hang power clean 10 Burpees 2 min ME handstand holds

Three Summer Recipes

After the beautiful weekend in Colorado, we thought we'd share a few yummy paleo summer recipes! Have some of your own healthy summer favorites you want to share with the rest of Elevation Nation? Send your recipes to Have a safe and healthy summer!



Athlete Spotlight - James "Warface" Salmen - Hungry man crock pot meal - WOD for 130306

Name James Salmen

Age? 37

Occupation? Director of Facilities/Laboratory Manager for the Department of Integrative Biology at the University of Colorado Denver

How long have you been training here? About 11 months

How did you get started in CF? I had been following it online for awhile and was looking for spots that were close to home or work and I finally found CFE. So then I made an appointment to get my ass kicked and signed up that day.

Favorite workout? Any workout with rope climbs, handstand push ups or workouts that contain elements that seem crazy at first, like 36" box jumps.

Least Favorite workout? Any workout with wall balls or thrusters in it.

Favorite movement? My favorite movement is probably the clean and jerk, because when you do it right you kind of fell like you're in the Olympics.

Least favorite movement? Right now double unders because I can only string maybe 2 together at a time

Biggest accomplishment here? So far it would be bench pressing more than my body weight, which is something I wasn't able to do before starting Crossfit.

Hardest thing you have learned here? So far it has been kipping, it takes more coordination than you would think.

Favorite nutritional tip? Make a big stew on Sundays and then eat it all week long for lunch, you'll save money and won't have to cheat while you're at work.

Favorite healthy recipe or meal? I would have to say that a deer steak I made recently was quite good, but harvesting the deer myself may have had something to do with that.

Most helpful recovery tip? Be adequately hydrated before you work out then you don't to play catch up after.

Advice for beginners? You have made a deal with your coaches that in exchange for following directions and hard work they will make you faster, stronger and healthier than you have ever been. Keep up your part of the deal and they will keep up theirs.

Paleo Hungry Man/Woman Sweet Potato Casserole

Here's a great meal that will give you breakfast for the whole week!

  • 2 pounds of lean ground beef (other ground animals will work too)
  • 1/2 pound of bacon
  • 8 eggs
  • 3 large sweet potatoes (get 4 just in case)
  • 1 large white onion
  • 1 large red onion
  • Spices: Cayenne, paprika, garlic, black pepper, oregano
  • 1 large deep rimmed skillet or pan
  • Coconut Oil to grease your slow cooker

Food Prep:

  1. Peel your sweet potatoes and microwave them for 2-3 minutes to soften them slightly
  2. Slice your sweet potatoes into 1/8″ slices, or thin like in the picture
  3. Dice your bacon finely and brown it in a pan into crisp pieces
  4. Remove your bacon from the pan and set it aside for later
  5. Dice your onions into large chunks and add to your pan along with your ground beef. Make sure you use a deep skillet or pan big enough to brown 2 pounds of beef and 2 onions.
  6. Season your beef as you wish. I used a generous amount of cayenne, paprika, black pepper, garlic powder, and oregano.
  7. Make sure your beef is fully browned and onions are translucent.
  8. Beat your 8 eggs in a bowl, blender, or food processor. I use my trusty magic bullet. Add some cayenne and paprika to your egg mixture if you wish.


  1. Grease your slow cooker with some coconut oil.
  2. Line the bottom of your slow cooker with slices of sweet potato. Just enough so that you cover the bottom.
  3. Spoon in a layer of your seasoned beef onto the sweet potatoes.
  4. Sprinkle some of your crisped bacon pieces on top of the beef.
  5. Repeat.
  6. The goal here is to keep layering evenly until you use up your supplies. If you end up with some extra sweet potatoes, I’m sure you can think of a few ways to eat them later.
  7. Once you have finished layering, pour your egg mixture over the top. Trust me on this. The eggs will fall into place and make the magic happen.
  8. Cook on low for 6 hours.
  9. Allow pot to cool. If your ceramic crock is removable, throw it in the fridge overnight. This will allow the dish to congeal and set nice. You can then slice the casserole into pretty pieces like in the picture.

WOD for 130306

Jump Rope 4 Rounds for time: 25 Single unders 10 Double unders 5 Crosses 20 Right leg/Left leg (10 R/10 L) 50 Running Man



Athlete Spotlight: Alana A.K.A. "Snooki" - Delicious substitute for pizza... MEATZA! - WOD for 130227

Name:  Alana “snooks” Weinerman

Age?  27

Occupation?  Just starting a new sales position with Bluewolf Group!

 How long have you been training here?  I have been at Crossfit Elevation about 6 months

 How did you get started in CF?  I started crossfit because a personal trainer I had after college was starting a crossfit program at my old gym.  We did a lot of CF workouts to help me shed some of the college tons that I had gained from too much beer and late night pizza (guilty!!).  I have been obsessed ever since especially because I like weight lifting but don’t know what to do at the gym and I hate being on the treadmill or elliptical for an hour – with xfit, it’s something new every day, you make friends, and get to see your improvement.

 Favorite workout?  I love anything that is a lot of rounds but short reps.  I really like Cindy and Annie because they are fast, a lot of work, and I can do them rx!

Least Favorite workout?  Nancy!!   She is my nemesis!!!  I’m not a fabulous runner, nor can I overhead squat really heavy, so this one just kills me.

Favorite movement?  I think my favorite movement is the power clean – that and air squats.

 Least favorite movement?  I can easily say that I actively dislike running.  I’m working on getting better!  But it is something I know I’m not good at, and that makes it hard to enjoy doing it. But you have to keep working on it in order to improve.  I was just never gifted with that raw running talent that some seem to have!

Biggest accomplishment here?   I think my biggest accomplishment would be either completing Randy rx or power cleaning 110 pounds.   That made me feel really proud!  Mostly though I find that I accomplish something every time I come in, and having friends and a support system at the gym ensures that is possible every day.

Hardest thing you have learned here?  That you have to shut up when Jason is speaking, otherwise he yells at you.  I’m joking.  I think the hardest thing I have had to learn here is how to fail when getting a one rep max.  I usually like to just stop when it gets too heavy rather than try it and just bail out.   Also, try not to show up late, or you WILL do burpees – a harsh castigation, alas, it is the price!

Favorite nutritional tip?  Through the whole life challenge, the best tip I could offer is to plan ahead ad not allow yourself to get too hungry.   Have nuts or fruits to snack on all the time.  When I get hungry and have not planned ahead, that I is when I end up eating like crap (happen more often than I would like to admit! It’s hard to plan out meals!!)

Favorite healthy recipe or meal?  I just made this chicken enchilada stew from after seeing it on the crossfit elevation website – so easy and delicious and spicy!  I highly recommend making it.

Most helpful recovery tip?  For me, I like to go to the gym as much as possible during the week and then rest on the weekends, so I have been trying to get in the habit of taking a walk or doing yoga to stretch a little more.  However, I think the best recovery tip is just to keep moving.

 Advice for beginners?  Stick with it and don’t worry if you aren’t doing the same weight or work out as everyone else!!  Soon you will start to see yourself getting stronger, and it is a real testimony to the effect crossfit can have on one’s body.  I love everything about Crossfit Elevation, particularly the people there.  They are there to help and support you!

Have you been craving some pizza during the WLC? This is an easy and delicious recipe. Feel free to mix up the topping with different veggies or put some more meat on top!

Mexican Meatza

Prep 15 min | Bake 30 min Makes two 6-inch individual meatzas, enough for 2-4 servings

Ingredients: Meat Crust: 1 pound ground beef 2 teaspoons chili powder 1/2 teaspoon cumin 1/2 teaspoon paprika 1/2 teaspoon salt 2 cloves garlic, crushed

Toppings: 1/2 to 3/4 cup of your favorite salsa Green bell pepper, cut into thin strips Red onion, cut into thin strips Avocado, diced garnish: fresh lime, chopped fresh cilantro

Directions: Preheat the oven to 400F. In a large bowl, mix the ground beef with the crust seasonings until combined.

Make the crust. Divide the meat in half, roll into a ball, and press evenly into an 8- or 9-inch round pie pan. Cover only the bottom of the pan and smooth the meat with damp hands until it’s an even thickness. Repeat with the other piece of “crust.” Bake for 10-15 minutes, until the meat is cooked through and the edges are brown. Leaving the oven on, remove the meat crusts from the oven and allow them to cool in the pan.

Assemble your meatza. Cover a large baking sheet with parchment paper or aluminum foil and place the meat crusts on the baking sheet. Spread about 1/4 cup salsa on each meat crust, leaving a 1/2-inch border around the edges. Arrange the peppers and onions on top, pressing them gently into the salsa. Pop the pizza back into the oven for 10-15 minutes, until hot and browned to your liking.

Garnish your meatza. Remove from the oven and sprinkle with diced avocado, then squeeze a little fresh lime juice over the top and sprinkle with chopped cilantro.


WOD for 130227:

Partner WOD 5,000 Meter row (each person rowing 250 meters at a time)