CrossFit Westside Newsletter: March

Hey guys,

Can you believe the Olympics have come and gone? What a fantastic time it was, from our first Gold medal in moguls to our last Gold medal in Men’s Hockey. And now it’s time to cheer on the Paralympians! Unfortunately for our bodies, most of us put our fitness routine aside and dumped our diets to take full advantage of the 17 days of celebration, but it’s now time to focus again. Good thing our CrossFit coaches know how to get us back on track!

There’s no better way to get, and stay, motivated to workout than by training with a friend. As we’ve heard from some of our CrossFit couples in the past, getting your butt to class is always a bit easier when you have someone to organize a workout date with, someone to urge you on when you’re feeling tired, and someone to dissect the workout with when it’s over. And now, CFWS is offering a little added incentive to get your friends, family, and significant others to join. We are proud to be introducing the Refer-A-Friend program! Get someone to sign up for a membership with CFWS and you’ll be rewarded with a $50 credit against your monthly membership. More referrals = more credits. It’s as simple as that!

But while these extra credits may be just what you need to bump up the number of classes you attend per week, getting your butt back on a regular CrossFit schedule is only one aspect of the post-Olympic recuperation plan. The other part of the equation comes down to diet. A few of us crazy CrossFitters have committed to a 30-day Paleo challenge under the supervision of the marvelous Megan, who has just started her very own Paleo-dedicated blog, called Megan’s Menu. If you’re interested in learning more about cleaning up your diet Paleo-style, let Megan know. On March 22, CFWS is also hosting the second nutrition seminar of 2010 with Jade McClure, CHEK certified nutrition and lifestyle coach. In this seminar Jade will help determine your metabolic type, how to eat right for you type, discuss stress and sleep patterns, as well as starting you on a 21 Day Nutrition Challenge.

Our CrossFit Fanatic this month is Leslie Miletich and she has some great advice for us when it comes to nutrition. And we can tell it works – have you seen the muscle on that lady? Make sure you read the full article to find out how she stays so lean and to learn about her accomplishments since starting with CFWS.

Hope you all have a fantastic month – can’t wait to see you in class!

Asja

Editor, CrossFit Westside Newsletter

CROSSFIT FANATIC: LESLIE MILETICH

When it comes to any kind of exercise, there’s nothing quite like having a workout buddy to cheer you on.  It’s even better when that teammate is eager to come to class whenever you go, never complains about getting up early to make the first workout of the day, and always rewards you with an enthusiastic grin when you survive another grueling WOD. In Leslie Miletich’s case, this support comes from the lovely Shasta, her huge, cuddly golden retriever, and Leslie’s biggest fan.

Leslie and Shasta have been coming to CFWS since the Fall of 2009. Leslie was turned on to CrossFit when she saw a group of CrossFitters powering themselves tirelessly around the block packing sandbags and medicine balls. Leslie had just completed an outdoor bootcamp and was looking to progress to something a bit more challenging. This, Leslie thought, looked like an excellent way to do it. Shasta agreed.

So, the two came to visit Jenika at CFWS and instantly realized it was the place for them. Leslie already had the strength and cardio capacity to rock the WODs, but early in her CrossFit membership, she realized that it would be her body’s lack of elasticity that would be her ultimate challenge. Leslie’s tightness immediately made it difficult to get into a full squat, bend into the deadlift position, and achieve the full range of motion necessary for pull-ups. Fortunately, Jenika was quick to offer a solution – stretch and then stretch some more.

And so Leslie has been doing this, day after day, week after week, and has seen some gains, but it is a regime that requires a longterm outlook. Leslie’s faithful companion has had no problems working through her own WOD, now called “the Shasta”, which requires nothing more than lying still for an hour, eyes closed.

In addition to diligently working to improve her flexibility, Leslie has also been focusing on her handstands. She explains, “I have always been fearful to be upside down,” but this fear is something that she has overcome. Leslie can now do a full handstand and hold it for at least thirty seconds. Leslie’s inverted achievement wouldn’t be possible without Jenika’s gentle coaching of the movement, as she’s offered dynamic approaches to getting into a handstand and plenty of opportunities to practice. Shasta’s version of the handstand is much less demanding and requires lying on her back, paws in the air…

Leslie has also continued to practice good nutrition since joining CFWS. While her eating habits had already resulted in great body composition, Leslie recently took part in Jade’s 30 day challenge to tweak her diet to ensure she was achieving optimal strength and energy through her food intake. Jade’s nutrition guidelines echoed what Leslie already knew, but reinforced one key aspect of maintaining a lean physique: it all comes down to mental fortitude. “Believe and you will achieve,” says Leslie. You have to set your mind to eating clean and not create excuses that allow you to cheat – you’re either committed or you’re not, she says. Shasta is a little more inclined to cheat, but her fluffy attire is good camouflage for a little lump here and there.

The big hearted team has become a gym fixture, as the two train at least five days a week. Leslie explains that keeping her workout routine regular helps her to cope with her busy career as a real estate agent. She’s able to keep up with her hectic schedule by eating foods that give her a lot of energy, including plenty of fresh fruit and veggies, lean protein, and healthy fats. The presence of her gentle giant always by her side also helps to keep Leslie relaxed and focused. And of course, there’s nothing better than a big tail thump and a toothy grin to reward you after a killer workout.

PALEO RECIPE: ROASTED MACKEREL AND AVOCADO SALAD

Ingredients

6 (4-to 5-ounces) mackerel fillets with skin, halved

1/3 cup plus 2 tablespoons extra-virgin olive oil, divided

2 tablespoons fresh lemon juice

1 medium head radicchio (about 10 ounces), leaves torn

2 tablespoons chopped flat-leaf parsley

1 medium avocado, thinly sliced

Salt and pepper

Preparation

Preheat broiler.

Make several diagonal slashes (1/8 inch deep) in mackerel skin about 1 inch apart. Coat both sides of mackerel with 2 tablespoons oil, then season with 3/4 teaspoon salt (total).

Broil mackerel, skin side up, in a 4-sided sheet pan about 4 inches from heat until just cooked through and skin is crisp in spots, about 7 minutes.

Meanwhile, whisk together remaining 1/3 cup oil, lemon juice, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a large bowl. Reserve 2 tablespoons vinaigrette, then toss radicchio and parsley with remaining vinaigrette.

Serve salad topped with avocado and mackerel and drizzled with reserved vinaigrette.

posted: 12 Mar 10   ·   Category: NewslettersNo Comments

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