Volume 1, Issue 1

To serve the community through fitness in action, word and deed.

March, 2014

Welcome to our 1st newsletter

News notes:

By Kevin
It has been approximately 5 months
since launched. CF424 It has

*ZenPlanner is on its way. Be on the lookout for an email invite.

*CF424 website updates forthcoming. Please take a look at let us know what you think. *Inaugural CF424 Throwdown June 20-21. *Klint K. and Doug P. receive their CrossFit Level 1 certification. *CF Okoboji May Day Melee team competition May 10th. *CrossFit Open is underway.

They have all been having fun, learning good movement and working hard. Kelly, Liz and Kalli have been loving on these kids. The teens program has grown substantially the last couple weeks as we are up to 10-12 students each session. Kevin, Kalli and Kurtis have been trying to keep up. It seems as though whatever we throw at like to contribute. CrossFit 424 Kids has a core group of about 10. them they bounce right back within 5 minutes. It is our hope that we can instill a joy of fitness with all these kids.

been our pleasure to get to know each of you and serve your fitness needs. Thanks for making our first five months together a joy. Each month we will post a newsletter to share ideas on movement technique, nutrition, recipes, coach/athlete bios, mental focus, news and opinion. The writing will primarily be done by the coaches and interns, but please let us know if you have something you would

CF424 Trivia Which of your coaches can the following quote be attributed to? Sorryfor making you awesome! The first correct text to 641-780-2011 will receive a lacrosse ball!

www.crossfit424.com

www.facebook.com/crossfit424

Keep chipping away! By Kurtis

In CrossFit we come across many types of WODs, but if life was a WOD what would that WOD be? It could be argued that it would be an AMRAP because we are trying to fit a lot of things into our time, but it could also be argued that it is more like a chipper. Every day we are working toward some goal and all we can do is take it one day at a time. Even if we get a day that is a norep day we can still retry and still get that rep the next day. Jacob Riis wrote the Stonecutters Credo which goes: When nothing seems to help...

Staff: Kelly Carlson Kevin Carlson Klint Kooyman Nigel McKay Doug Prange Kalli Richardson Keith Rush Josh Visser

Continued on back.

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V O LU M E 1 , I S S U E 1

Fish Oil By Kalli

Oftentimes, I wake up in the morning feeling stiff and achy. Not only are my muscles tight, but my joints seem to be particularly stiff after the previous days WOD. However, there is a way to help decrease these negative impacts on tissue. Fish oil has been shown to reduce these musculoskeletal symptoms and may also boost cardiovascular health by influencing blood cholesterol levels. According to FishOilHealth.org (2013), fish oil contains Omega 3-fatty acids essential to decreasing inflammation throughease. The recommended daily value for fish oil in either liquid or capsule form is anywhere from 4-8 grams daily. As with any dietary supplementation that you may take be certain that the producer follows Good Manufacturing Practices, has a potency guarantee,

out the body.

In the joints this

and the processing facility is registered with the U.S. Food and Drug Administration.

decreased inflammation may reduce symptoms associated with strenuous activity. cholesterol, blood In addition, pressure, in fish oil can decrease high LDL turn, lower the risk of heart dis-

A Recipe from Kelly

Orzo or Quinoa Salad with Feta, Olives and Bell Peppers 12 ounces of orzo or quinoa 2 tablespoons plus cup olive oil 1 cups crumbled seasoned feta such as basil and tomato 1 cup chopped yellow bell pepper 1 cup chopped red bell pepper Kalamata olives 4 green onions chopped 2 tablespoons drained capers 3 tablespoons fresh lemon juice 1 tablespoon white wine vinegar 1 tablespoon minced garlic 1 teaspoons dried oregano 1 teaspoon Dijon mustard 1 teaspoon cumin 3 tablespoons toasted pine nuts Cook orzo or quinoa al dente. Rinse with cold water. Transfer to large bowl and toss with two tablespoons of olive oil. Add feta, peppers, olives, onion and capers. Combine lemon juice, vinegar, garlic, oregano, mustard and cumin in small bowl. Gradually whisk remaining cup olive oil. Season with salt. Add dressing to orzo or quinoa and toss to blend. Can be made 6 hours ahead. Cover and refrigerate. Garnish with pine nuts. *May use garlic or basil infused olive oil, chicken, tomato or cucumbers.*

Chipping, continued.
I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before. So whatever stone stands in your way right now whether it is getting that first muscle up or making ends meet outside of the box, remember to chip away at it one day at a time and eventually your stone will break.
http://www.poundingtherock.com/pages/thestonecutters-creedo