Butter Balls

Overview

The kids will surely be talking about the colorful combinations

of this dish—and hopefully they’ll be eating it too! Butternut

squash shows us its beautiful color while the meatballs add

some valuable protein and savory flavor.

makes 6-8 servings

Ingredients

1 small butternut squash

1-2 tsp. olive oil

1 package organic ground turkey

3 spicy Italian sausages, casing removed

½ cup almond meal

1 organic egg

Salt and pepper to taste

1 tsp. dried fennel seeds

1 tsp. dried oregano

1 can organic diced tomatoes, no salt added

Notes

Serve warm. Add a leafy green vegetable to balance the meal

and add even more color!

Directions

squash

1. Preheat oven to 375 F.

2. Peel, seed and cut butternut squash into 1.5-inch cubes.

3. In a bowl, toss squash with a small amount of olive oil until

coated, then spread onto baking sheet and bake for approximately

20 minutes or until squash is fork tender. Set aside.

(The above steps may be done ahead of time.)

meatballs

1. Turn oven on broil.

2. In a large bowl, combine ground turkey, sausages, almond

meal, eggs and seasonings. Mix well with hands.

3. Using a spoon to scoop the mixture, roll with hands into

1-inch balls and place on baking dish.

4. Brown meatballs under broiler for approximately 2 minutes,

then turn heat to 350 and move meatballs to middle oven

rack. Cover with foil and bake for 15 to 20 minutes.

5. Remove meatballs from oven, then pour tomatoes over

top. Place uncovered back in oven for 5 minutes.

6. Serve meatballs atop butternut squash and enjoy!

Warm Up

1 Minute Plank Hold

1 Minute Wall Hamstring

Down Bear Crawl

Back Crab Walk

Max L-sit (rings, parallettes)

Max Hang from Pull Up Bar

1 Minute Jump Rope

1 Minute Wall Figure 4

Down Broad Jumps

Back Duck Walk

Max Knees To Elbows

Max Handstand Hold on wall

Skill

Mixed Grip Deadlift (Clean, Snatch, Mixed)

OH Walking Lunge Races w/(plate or medball)

WOD

7 Minute AMRAP

5 Deadlifts

7 Double Jump Burpees

10 Double Unders/ 20 Singles

Easy Snacks

Prep time: 15 minutes

Ingredients:

• 1 apple
• 1 banana
• 1/3 c. red seedless grapes
• 1/3 c. green seedless grapes
• 2/3 cup pineapple chunks
• 1 cup nonfat yogurt
• ¼ c. dried coconut, shredded

Utensils:

• knife (you'll need help from your adult assistant)
• 2 wooden skewer sticks
• large plate

Directions:

1. Prepare the fruit by washing the grapes, washing the apples and cutting them into small squares, peeling the bananas and cutting them into chunks, and cutting the pineapple into chunks, if it's fresh. Put the fruit onto a large plate.
2. Spread coconut onto another large plate.
3. Slide pieces of fruit onto the skewer and design your own kabob by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end.
4. Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut.
5. Repeat these steps with another skewer.

Serves: 4

Serving size: 1 kabob

Nutritional analysis (per serving):
141 calories
3 g fat
28 g carbohydrate
3 g fat
1 mg cholesterol
2 g saturated fat
52 mg sodium
103 mg calcium
0.5 mg iron
3 g fiber

Warm Up
Obstacle Course


Skill
Hang Clean
Rowing
Mobility

WOD
5 Rounds
100m Row
5 Wall Ball
10 DB Swings
15 Push Ups w/ Release
20 Lateral Jumps

Be Green

What does it mean to be green? "Green" is more than just a color. It also means taking special steps to protect the environment — the water, the land, and the air we breathe. Why green? Plants are green, and without them the Earth wouldn't be such a lovely home for us human beings.

Every day, people make choices that affect the amount of trash and pollution that gets produced in our world. What can you do? A whole lot, actually. Here's a four-step guide to being green:

1. Reduce the amount of stuff you use and throw away.
2. Reuse stuff when you can.
3. Recycle cans, bottles, paper, books, and even toys.
4. Enjoy the Earth — walk in the woods, plant a tree, and eat some of the delicious food it produces.

Warm Up
Outside/Inside
Shuttle Sprint/10 Line Touches
5 Burpees
10 Box Jumps/10 Tire Jumps
10 Box Dips/10 Tire Dips
50m Sprint/ 100m Row
50m Backpedal
5 Jump & Touch Brogan Stucture/Megatron

Skill
Barbell Thrusters (5-4-3-2-1)
1 Rope Climb in between each set

WOD
7 Rounds
100m Run/Row
7 DB Thrusters

Books

The world is full of great books, just waiting to be read. How can you pick one you'll really like? Here are some tips:

1. What makes you happy? If you have a favorite hobby or pastime, look for books about that activity. Are you really into dinosaurs or dogs or a specific celebrity? Are there a few careers you're interested in? You can find books about almost anything you like, and you're more likely to enjoy reading a book if you're already interested in its subject.
2. Fact or fiction? Some books are entirely made up and imagined. Those are called fiction books. Novels, short stories, and fables are all examples of fiction. These books can transport you to another world or help you imagine something beyond your own experience.
   
   Nonfiction books give you the who, what, when, and why. They tell stories using facts — but that doesn't mean they're boring. Nonfiction books can bring to life everything from the first trip to the moon to what it's like to explore the deepest oceans. Many of them read like novels from start to finish. Try both fiction and nonfiction books to see which you like better.
3. Find a family favorite. What was your mother's favorite book when she was your age? Or your dad's? What about a sibling's? Ask them and give it a read. Then you can talk about what they liked about it and share your thoughts. It's a fun way to get to know your family a little better, and to find a book you'll enjoy!
4. Ask an expert. Your local library is a great place to find books that you'll love, and you don't have to search all by yourself. Tell a librarian about your interests — rock stars, sports teams, historical events, whatever you're into — and the names of some books you already like. Your librarian can help you find other books that you're sure to love. Your teacher is another good person to ask.
5. Launch a book swap. Why not get some friends together and trade favorite books? It's always fun to see what your friends are reading. Even if they're not exactly bookworms, you can all encourage each other to read and share books and authors you like. You also can look for book swaps in your area. It's a great way to build your personal library for free!

Warm Up
Obstacle Course


Skill 
Monkey Rings
Hamstring Mobility

WOD
2 Rounds
5 GHD Sit Ups
5 GHD Hip Extensions
5 Bag Kicks
5 Bag Punches
Monkey Bars
5 Push Ups
5 Wall Ball
5 Penny Dot Jumps

Preventing Injuries

Studies from the American Academy of Pediatrics Council on Sports Medicine and Fitness show children who play multiple sports have fewer injuries and continue to play longer and at higher levels than children who specialize in one sport before puberty. 

Playing safe and smart can enhance and extend a child's athletic 


career, improve teamwork, reduce obesity rates and create a 


lifelong love of exercise and healthy activity.  To improve fitness


 and sports performance, physical conditioning is often included in


 athletic sports and exercise training. Physical conditioning usually


 has multiple components, including power, strength, speed, 


balance, agility, coordination, and endurance. Do these components 


sound familiar?  Crossfit is after all the sport of fitness!



Warm Up
Obstacle Course


Game
Musical Medicine Balls


Skill
Hang Power Snatch

WOD
5 Rounds 
10 Hang Power Snatch
2 Lines Handstand Walk

The Crossfit Games Open

If you are a crossfitter, the mention of these words probably makes you feel a combination of excited, nervous and antsy.  Tonight the first Open Workout will be announced to the world for a chance to compete, see how far you can push and show off what you can do.  
If you aren't familiar with the Open, it is a five week competition where 1 workout is announced each week for people to do and submit there score.  The workout must be performed an a crossfit affiliate (ie Crossfit New Albany) or video taped and submitted.  These workouts are judged for range of motion and total reps completed and an official score is given to each athlete.  This is the first step toward making it to the Crossfit Games in California in July for the title of "Fittest Man or Woman on Earth".  From the Open, the top 60 males and Females and top 30 teams will advance to the Regional Competition in May.  Last year Regionals were right here in Columbus at the Celeste Center.  
Competing in the Open is a chance for everyone to compete.  It is the equivalent of playing in a game with Michael Jordan, Roger Federer, or Tom Brady.  Everyone does the same workout and scores are compared.  Rich Froning will do the same workout as you and I.  
We will be doing this workout as our Workout of the Day on Fridays for the next 5 weeks.  Feel free to come check out a workout as our guest to any of the available class times listed on our website (crossfitnewalbany.com). Friday before our Kid Fit class would be a great opportunity.  We have a class right before at 4:30 or you can stay for Kid Fit and watch the 5:30 group get after it.


Warm Up-2x
100m Run
10 Dot Jumps
10 Tire Jumps
10 Tire Dips
10 Push Ups
10 Sit Ups
10 Air Squats
100m Row  


Skill
Thrusters
Rope Climbs

WOD
3 Rounds
8 DB Swings
6 Broad Jumps
4 Thrusters
Overhead Medball Run (outside to tires and back)

Back To The Basics

Today we get back to the basics. We will be spending some valuable time perfecting the squat.  The squat is one of the most fundamental, and necessary movements in crossfit and day to day life.  We will be doing a host of different drills to reinforce staying back on the heels, pushing the knees apart and keeping the chest and head up. By perfecting the basic air squat, weighted squats (ie front & back squats, thrusters, squat cleans) will seem so much easier!

Warm Up
Obstacle Course


Skill
Squats, Squats, Squats!

WOD
Partner
5 Rounds
20 Pullups
20 Push Ups
20 Sit Ups
20 Squats

Presidents Day

A grandfather was eating lunch, last year, on the 20th of February 
with his 6-year-old granddaughter and he asked her; "Do you know 
what day tomorrow is?" She said "It's President's Day!"
She’s a smart kid, so, he asked; "What does President's Day 
Mean?" He was waiting for something about Washington or 
Lincoln etc., but she replied; "President's Day is when President 
Obama steps out of the White House, and if he sees his shadow, 
we’ll have one more year of unemployment."

You know; it hurts a lot when hot coffee spurts out your nose...!


Ok so what does today really signify and why does everyone get 
out of school?  Today is a celebration of George Washington's (1st 
President) and Abraham Lincoln's (16th President) birthday's.
George Washington is known as "The Father of our Country" and 
helped make the Declaration of Independence which gives us all 
the freedoms we have today.  He was a wise and courageous leader 
who fought in the American Revolution.
Abraham Lincoln is known as "The Great Emancipator" and is best
known for his honesty and fairness.  He read anything he could get 
his hands on and is the finest example of what one can achieve 
through hard work and ambition.  He helped end slavery and create 
what we know today as Democracy.
                      




Warm Up
1 minute of work followed by 2 minutes of mobility after each


Burpees
Handstand Walking
Rope Climbs
DB Swings
Box Jumps


Skill
Floor Press & Wipe

WOD
21-15-9
Floor Press & Wipe
Row (cal)
DB Swings

Sleepy Kids

If you're like most kids (big yawn), you'd like to get some more sleep. Oh, you know that drowsy morning feeling. You're all snuggly warm in your bed and in comes your mom, saying it's time to get up for school. Your head feels like it's full of wet sand and you beg for another 5 minutes. Then you fall dead asleep again and you hear your mom yelling, "Get up! You're going to be late!"

What Sleepy Kids Can Do

Young kids need more sleep than adults.  Somewhere between 8-9 hours should be the goal each night. Say you do the math and it turns out you're not getting enough sleep. What do you do? Well, we doubt your school will agree to start classes later just so you can get your beauty sleep. You need to change the time you go to bed. This is tough to do, but you can make a change if you are determined. Here are some steps to take:

• Ask a parent for help. Your mom or dad can be a big help by keeping you on track in the evenings so you're ready for bed earlier. Talk to a parent about how to get your homework done earlier and if after-school activities are too much for you. Also talk to a parent if you have trouble falling asleep or staying asleep.
• Organize yourself before going to bed. If your lunch is packed and your backpack is ready to go, you can rest easy and you don't have to rush around in the morning.
• Don't have a TV in your bedroom. It can be too easy to turn it on and then too hard to turn it off when you really need to be sleeping.
• Create a relaxing routine. Follow the same bedtime routine each night, such as taking a warm shower, listening to music, or reading. Doing this can get your body and mind ready for a peaceful night of sleep.
• Once you've set a new bedtime, stick to it. If you're going to stay up late on weekends, choose Friday to whoop it up. That leaves you Saturday night to get back in your sleep groove before the school week starts. Sleepovers, especially, should be planned for Friday instead of Saturday nights.

Follow this advice and you'll be feeling rested and ready on Monday morning when your mom or dad says, "Wake up, sleepyhead!"

Warm Up
Obstacle Course


Skill
Pull Ups

WOD
Cindy=5 Pullups, 10 Push Ups, 15 Air Squats


3x
3 Rounds of "Cindy"
200m Row
*1 Minute rest after each round

Being Good To My Body

It is cold and flu season and it seems like alot of people have been feeling crummy the last couple weeks.  Colds are sometimes inevitable and hard to keep from getting, but recognizing a cold and treating it properly can help minimize the time that you are down and out.  Take care of your body and it will be good back to you. Here are some helpful tips when dealing with a cold.

Cold Clues

Symptoms are signs or clues that tell doctors you're sick. Once you've been in contact with a cold virus, it takes 2 to 3 days for cold symptoms to begin. If you have some of the following symptoms, you probably have a cold:

• fever (100-101° F or 37.2-37.8° C)
• body chills
• itchy or sore throat
• sneezing, runny nose, and watery eyes
• coughing
• feeling tired and not hungry
• congestion (when your nose is stuffy and it's hard to breathe)

Helping Kids Feel Better

Here are some feel-better tips:

• Bring on the heat. Hot drinks soothe coughs and sore throats while also clearing mucus. So eat (or drink) your chicken soup!
• Get steamed up. A steamy shower helps stuffy or irritated noses. Or run a humidifier (a small, quiet machine that sprays fine cool mist in the air) to relieve your scratchy throat, stuffy nose, and itchy eyes. Humidifiers make room air moist, which loosens mucus.
• Practice healthy habits. Your immune system will be ready to fight colds if you eat a balanced diet, get plenty of sleep, and keep your body fit through regular exercise.
• Blow your horn. Blowing your nose is the best way to get rid of mucus.
• Rest. Take a nap or go to bed a little earlier for a few nights.
• De-stress. Kids who are stressed out feel worse when they have colds. Relax and use the time to read, listen to music, or watch a movie. In other words, chill out and you might prevent a cold!

Warm Up
Stair Climb
5 Ring Rows
5 Toes To Rings
5 GHD Sit Ups
5 Ball Slams
5 Lateral Burpees over Medball
Front Door Stair Sprint
5 Push Ups


Skill
5x5
Snatch
Max 1 leg line hops in 1 minute


WOD 
Death By Snatch


Game
Jump The Creek