8.21.12 – Schedule


Never say anything about yourself you do not want to come true. -Brian Tracy


September 3rd – Labor Day: Race to the Top of Mount Baldy. 7 mile trail run from 6,000′-10,000′ elevation. I’m registering for this race. I’d be stoked if anyone would like to join me from CrownTown.

October 13th: NLI “Warrior Soul Series” II – This is a CrossFit competition with three different divisions plus a masters division. Good news: a lot of athletes from CrownTown are registered for this event. Not to mention, a handful of first timers.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.

December 8th: NLI “Warrior Soul Series” III – This is a CrossFit competition with three different divisions plus a masters division.



Asian Slaw – everyone loves fresh coleslaw in the summer. Here is a Paleo version along with the addition of Omega 3 courtesy of Loren Cordain.

1/2 head of red cabbage, washed and shredded
1 large carrot, peeled and grated
1 teaspoon of grated fresh ginger
Juice from 1/2 lemon
2 scallions, chopped
1/2 cup of Omega 3 mayonnaise (see below)
1/4 diced dried pineapple
1 teaspoon of white sesame seeds
1 teaspoon of black sesame seeds

Combine the cabbage and carrots in a large flat bowl. Add ginger, scallions, lemon juice and mayonnaise. Toss thoroughly. Stir in pineapple pieces. Sprinkle with sesame seeds.

Cover and refrigerate for 24 hours, remixing every few hours. The lemon juice will tenderize the cabbage. This stuff is great!

Omega 3 mayonnaise:

1 egg
1 tablespoon of freshly squeezed lemon juice
1/4 teaspoon of dry mustard
1/2 cup of olive oil
1/2 cup of flaxseed oil

Put egg, lemon juice, and mustard in a blender and blend for 3-5 seconds. Continue blending as you slowly add oils.

Blend until the mayonnaise is thick. Scrape mayonnaise into a snap-lock plastic container and refrigerate. The mayonnaise should keep for 5-7 days. Enjoy!

CrossFit Gold & Gold+ Open Gym Hours:




Youth S&C Program:


Quicksilver CrossFit Class:


*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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