!

Issue 6 February 2014

IN THIS ISSUE !!!!!!

! ! ! !

!
Fundraiser for Kevin Ogar Athletes of the Month The CF Open Meet The Coach

Fundraiser Fun
On January 25, our Forward family gathered together to wod in honor of Kevin Ogar, a fellow Crossfitter who recently suffered a severe injury. We are happy to announce that our generous athletes raised $1,000! You can follow Kevin's journey to recovery on Facebook under Ogar Strong. After the wod, we shared a delicious potluck & our fitness goals for 2014. If you haven't done so already, check out the Goals board on the Barbell side & declare your goals for the new year! " " A big congratulations to MICHELLE BEAM for winning the Check-In Challenge! Michelle won a $300 Crossfit gear shopping spree with Lindsay!! Wow! " " !

VALENTINE'S DAY TREATS FROM MELANIE YOST

I started at Forward in June 2012 after not exercising at all for several years. I started Paleo the beginning of September 2013 in preparation for the Lurong challange. I was really worried that I wouldn't be able to do it because I LOVE bread and baked goods and sugar is my drug of choice. Since starting Paleo, my husband and I have lost 30+ lbs each and my husband's cholesterol dropped 46 points. All the things that I thought were part of getting older (chronic aches, constant pains and fuzzy thinking) are now gone. Here are some chocolate treats that are a hit in our house:

! The OPEN !
The Crossfit Open is just WEEKS away!
It's not too late to register and join the Forward team.

BROWNIES (Paleo Recipe Queen)

INGREDIENTS 2 eggs 1/2 tsp vanilla 6 tbs oil (I usually use 3 tbs apple sauce and 3 tbs coconut cream/oil) 1/2 cup (or to taste) of maple syrup/honey 1/2 cup almond flour 1/2 cup unsweetened cocoa 1/ 4 cup arrowroot Chopped nuts Chopped up bits of unsweetened cooking chocolate PROCESS 1. Beat egg whites till they form stiff peaks in a bowl (you can skip this and just use whole eggs if you're happy with denser brownies) 2. In another bowl beat egg yokes and then add and mix in all the rest of the ingredients 3. Fold in egg whites 4. Bake at 180 C for about 30 mins

!
Please feel free to ask a coach if you have any questions. WODS will be announced live on Thursday night at 8pm. We will offer an opportunity to compete on

CHOCOLATE SPICY COFFEE CAKE (The Paleo Mom)

Ingredients: 6 Eggs ! cup Extra Virgin Coconut Oil, melted 1/3 cup + 1 Tbsp Coconut Flour 1/3 cup Cacao Powder 3 oz ! cup Blackstrap Molasses ! cup Honey 2 tsp Vanilla Extract ! tsp Salt ! tsp Baking Soda 1 tsp Ground Cinnamon ! tsp Cayenne Pepper, to taste 1. 2. Preheat oven to 325F. Line 5X9 loaf pan with wax paper. Grease wax paper with coconut oil. Sift cocoa, coconut flour, cinnamon, cayenne, salt and baking soda into a small bowl.

!
Fridays at 11:30am & 7:30pm Saturdays at 10am Sundays from 11-1pm Athletes can choose from any of these to complete the Open WODS

3. In a food processor or blender, combine eggs, honey, molasses, and vanilla. Pulse a few times to beat together. Add melted coconut oil and chocolate and process/blend for 1 minute. 4. Add dry ingredients to food processor, and pulse to combine.

5. Pour batter into prepared loaf pan and bake for 1 hour (not a very forgiving cake if you burn it, so you might want to test for doneness with a toothpick at the 55 minute mark). 6. Let cool completely in the pan. Remove from pan and carefully remove wax paper. Enjoy!

! ! ! ! ! ! ! ! ! ! ! ! !
!

Up Close with Coach Kent

Years ago, I stumbled into CrossFit through a friend at work. I was already active and thoroughly obsessed with running and traditional weightlifting, thanks to my experience with track and field. How hard could it be? I barely completed Fran at a local globo gym. After finally coming back around from the post workout haze, I was instantly hooked. I wanted to be involved immediately ... But I couldn't explain why. I jumped in with both feet and decided to grab my level 1 right away so I could learn more about the methodology. I never really thought I would ever be a trainer, let alone own an amazing gym with an amazing partner. Nowadays, I couldn't imagine a better, more fulfilling life. I can honestly say that for the first time in my life, work is not a chore. It's a blessing. It's even more than that. It's an honor to be able to help so many people achieve so many things. So I guess what I'm trying to say is... Thanks. Thank you,Lindsay,for allowing me to be a part of this. Thanks to all of the coaches for showing a similar passion. Most of all, I'd like to thank the athletes for choosing us to guide them into a more fit lifestyle. I had about 6 months of experience before my first Crossfit Open. I couldn't do every workout as prescribed. I wasn't that strong, my gymnastics movements were really rough (especially toes to bar), but I knew that it would be something that would change my life. I had a great support system and there were tons of people at the gym doing it. My first go around, my goal was to make regionals as an individual. Over the course of the 6 workouts, I fell way short of my mark, but in doing so, I learned what I needed to improve to qualify the next year. I made a lot of friendships during that time and witnessed a lot of amazing things. First double-unders, muscle ups, box jumps, but most importantly, the excitement from the athletes from doing something that they thought they couldn't or wouldn't ever be able to do. For some reason, when you do the Open, magical things happen. I don't know if it's the fact that the workout is scored and submitted online or the positive energy you receive from all of your fellow athletes, but one thing is for sure....If you choose to sign up, I guarantee you won't regret it.

! ! ! ! ! ! ! ! ! ! ! ! !
" "

! Athletes of the Month: Connie & Rob #

We decided to go with one of our favorite couples this month. These two athletes joined CFF in November of 2012 & our box hasn't been the same since! They moved here from Fairmont, WV after having Crossfitted since 2009. Connie is a NICU nurse, originally from Ohio & Rob is an FBI police officer, also from Ohio. Rob's first CF WOD was "Lumberjack 20" & Connie's was "Football Gone Bad". Both have athletic backgrounds & competitive spirits. If you've never watched them challenge each other to a double-unders contest, you're missing out! Also, when not at the box or at work, they can most likely be found at Chipotle.

Let's play, "Who said it? Connie or Rob?"

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13.

The best thing about Forward is: the people My favorite gymnastics skill is: HSPU & pull-ups My favorite benchmark WOD is: Jackie My favorite benchmark WOD is: Grace In the gym, I struggle with: Oly lifts My biggest achievement since joining Forward: 26 unbroken pull-ups Goals for 2014 include: more Strongman! If I were stranded on a desert island, I couldn't live without: kettlebell Favorite cheat meal includes: pizza, ice cream & chocolate Favorite cheat meal includes: pancakes with 100% maple syrup Favorite lift is: squat My idea of a perfect day includes: a sunny summer day on the water My idea of a perfect day includes: waking up on a mountain range in Colorado to 12 " of new snow. --------------------------------------------------------------------------------------

1. Both 2. Connie 3. Rob 4. Connie 5. Rob 6. Rob 7. Both 8. Connie 9. Connie 10. Rob 11. Both 12. Connie 13. Rob