A quick technique note on improving your rope climbs! To improve your rope climbs consider the following tip to get a more secure hold with your feet and therefore take the onus off of your arms. When scooping your bottom foot to create a foot lock simply continue the bottom foot over the top and step on the forefoot of the other foot. The first picture shows the very common but not as secure foot lock used in the gym. However, the second picture shows the foothold with the scoop foot over the top and on the other foot. This foothold is more secure and will not require more time on your part. After getting used to the change you should expect rope climbs to be less fatiguing on your upper body. Also check out this short video from CrossFit games competitors, Matt Chan and Spencer Hendel, explaining how to properly secure this foothold.
Unfortunately, all classes are cancelled this afternoon 12/29. Please drive carefully!!!
We will be closed Sunday December 25th, Merry Christmas! LGCF hours Monday 12/26 8am, 10am, 5:30pm. CF12866 hours Monday 12/26 8am, 9:30am, 5:30pm. Don’t forget we have bring a friend Thursday December 29th.
Lake George CrossFit will be closed all day tomorrow 12/12/16 due to a fire in the building earlier this evening. We will not know the full extent of the damage until tomorrow morning. It is our hope that we only have to cancel classes tomorrow. For any member who would still like to attend a CrossFit class you are welcome to visit our CrossFit 12866 location. Please check the website for the possibility of weather related cancelations as well. We will send out an update as soon as we know more.
Just a reminder that there are some changes to the schedule this week, please see below: Lake George CrossFit Monday: normal classes Tuesday: normal classes Wednesday: 5:30, 6:30am, and 10am Thursday: gym closed, Happy Thanksgiving Friday: 8am and 9am Saturday: 8am and 9am Sunday: normal classes
Grilled Sea Bass with Tropical Salsa Ingredients: 4 6-8oz pieces of sea bass (can also use swordfish, other white fish or pork chops) 1 cup pineapple pieces cut into squares 3/4 cup mango pieces cut into squares 2/3 cup of pieces of chopped bell pepper 1/2 Cup of quarter inch pieces seeded tomato 1/3 cup of quarter inch pieces of English hothouse cucumber 1/4-1/2 cup Red grapes cut into four pieces 1/3 Cup of chopped red onions 3 TBLs+ chopped fresh cilantro 2tbls + chopped fresh mint 2tbls chopped fresh seeded jalapeño 2tbls fresh lime juice (you will need extra lime juice for the fish) Sea salt and pepper to taste Directions: Combine all ingredients in a medium bowl, toss them to blend, chill for at least an hour and up to 4+ tossing it occasionally. Prepare your barbecue grill to high heat. Brush your fish with lime juice, olive oil, sea salt and pepper. Grill at 550 to 600° 4.5 min per side Transfer to plate and top with salsa to serve. Note: You can use this salsa in Fish tacos, grill some white fish, fill tacos with shredded red cabbage, this tropical salsa, and even hot sauce if you like.
As usual, I am always experimenting and creating healthy goodness out of my kitchen so that I can share it with you all. I promise you, these beef rolls will not disappoint. They take a little bit to make, but are well worth the effort. Also, if you haven’t been on the recipe blog site please take a few minutes to scroll around and look for other recipes I have added. More to come…in the meantime, happy eating! Espresso Rub Beef Rolls 2 pounds of grass fed beef skirt steak (optional: bell peppers, see note below) Rub: ½ tablespoon of Himalayan pink sea salt 1/4 teaspoon allspice 1/2 tablespoon finely ground espresso 1/4 of a teaspoon Turmeric 1 teaspoon of chili powder 1 teaspoon of paprika ½ a teaspoon of onion powder ½ a teaspoon of garlic powder Stuffing: 1 tablespoon of coconut oil 5 cloves chopped garlic 1 chopped sweet onion 1 jalapeño chopped 2 sweet potatoes (can use purple sweet potatoes) shredded 2 carrots shredded A bunch of kale chopped A tablespoon plus chopped ginger (I use about 1-2 TBLs preference) Note: Usually I have to double/triple the rub recipeIn a bowl combine all the Rub ingredients. Mix well with a fork. Rinse and dry meat. Lay the meat out on a clean cutting board or sturdy table top (usually put wax paper underneath and Saran Wrap on top) tenderize the meet about a quarter inch thick or more. (cut into rollable pieces). Sprinkle the rub on both sides of the meat until it is evenly distributed. (rub it on the meat). Refrigerate for 1 to 2 hours or overnight (longer the better, I usually do overnight if I can) Add coconut oil, garlic, onion and jalapeños to the pan and cook until semi soft. Then add carrots, sweet potatoes and sea salt to taste. Add the ginger. Cook until soft. Lastly add the kale cook for a 2 min or so because kale cooks quick. Once everything is soft you can remove pan from stove top. Heat the oven to 350° Transfer the filling onto the meat, roll it […]
Reminder that on Saturday, August 27th the 9am class is cancelled. There is still an 8am class but it will be followed by our olympic lifting positions seminar at 9am. Please plan accordingly!
Just a reminder that the Saturday 9am class on July, 30th is cancelled for this week only. There is still an 8am class for you to come in and workout!
Want to add a yummy punch to your boring water? Fill your water bottle with radical-fighting antioxidants and health promoting fiber. Fruit Flavored Ice Cubes Ingredients: 1 lemon, zested and juiced 2 cups raspberries Instructions: Into blender, add lemon zest, lemon juice, raspberries and 2 cups of water and blend until smooth, about 2minutes Pour into ice cube trays and freeze. Once frozen add a few cubes to water bottle. (You can substitute with blueberries or mangoes, lime juice, or grapefruit)