The results are in!

Change  /CHanj
Verb:     Make or become different. To transform.
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Throughout the summer, I have had a handful of my athletes chose to participate in the AdvoCare 24-Day Challenge.  Overall, the results have been hard to believe; Weight loss has been substantial, body fat has melted away, inches have been lost and overall performance results have been astoundingly BETTER.

The first of my athletes to join the 24-Day Challenge was Cynthia Burris.  What can I say about Cynthia... Cynthia participated in the CFC Gym Wide 24-Day AdvoCare Challenge which started up in early June, days after I began running my own 5am class.  When I spoke with Cynthia via email she explained that she was still trying to lose unwanted baby weight and that she needed to look good in a bikini for her cruise she was taking in July with her husband.

BEFORE                                                                             AFTER

Cynthia's Results:

In just 24 days....

Weight lost: 9lbs

Body fat lost: 10%

I entered into the 24 day challenge optimistic and mentally prepared to have results on Day 24.  Physically; I was ...so-so, I could hang with the typical CF WOD but that was exactly what I was doing...just hangin...  The 24 day challenge supplements, a paleo diet, all coupled with a super attentive CF trainer, Denise, and I was super PUMPED, as Shannan said one day "She felt like she needed to smash pumpkins !!!"  I, too, felt that same exhilaration and new found energy, all that led to a 9lb weight loss and over 10% body fat loss!  I felt faster and stronger each time I worked out.  The 24 day challenge kick started me into a "zone" that is still propelling me till this very day- sometimes we need a swift kick in the a$$ to make one completely re-evaluate your health habits, and I have been HAPPY to make those changes.  Yee- Haw y'all !!   ~ Cynthia Burris

NOW

(& pregnant)

Meet the Pontigo's!!

Kelly & Tony Pontigo have been at CrossFit Champions since June.  When they first started with us the Pontigo's were a typical American couple who didn't pay attention to how the foods they ate made them feel.  A few weeks ago, they approached me about doing the 24-Day AdvoCare Challenge.  They both agreed that they needed to make a change and they were ready to take the next step.  They had attended a CFC Nutrition Clinic and seemed pretty confident that they could do what was necessary to succeed in turning their lives around for the best!  

In just 24 days...  THEY DID!

 

Kelly's Results:

Weight lost: 9lbs

Body fat lost: 4.1%

Inches lost: 2

Performance 1:39 faster

Tony's Results:

Weight lost: 9.4 lbs

Body fat lost: 2.5%

Inches lost: 2 

Performance 2:26 faster

This wasn't just a 24-day thing, but a lifestyle change...  ~Kelly Pontigo

                          

Aarika Reyna - College basketball extraordinaire!

Aarika joined CFC to keep active throughout the summer while keeping up with basketball drills getting ready for College ball in the fall.  When the first gym-wide Challenge came around at CrossFit Champions, Aarika was extremely hesitant due to a very strict anti-doping list that she has to follow.  As the month of July came and went, Aarika was getting hungry for a big BANG! before heading to school.  We decided to check out the Informed Choice website (a Product Certification Program) and do a once over with her b-ball coach and it was a GO!

My running has improved tremendously.  I can actually breathe when I'm done with sprints and I'm faster, noticeably faster.  I couldn't be happier!  ~Aarika Reyna

Aarika's Results:

Weight lost: 4lbs

Body fat lost: 6%

Inches lost: 1.75

Performance 3:42 faster!!!

Carol Fatheree

Last but not least, I've got one more athlete that just finished Day 24 of the Challenge.  Friday is the BIG DAY...  Carol will be doing her "AFTER" WOD and taking her final measurements.  I am overwhelmed with anticipation!  Carol has been crossfitting on/off with CFC for quite sometime now and follows a Paleo lifestyle.  Looking forward to her final results.  In the last three weeks, Carol has reached Personal Records on several occasions!  I bet Carol's results will be mind-blowing, as well.  I'll keep you posted.

...Personal achievement starts in the mind of the individual.  The first step is to know exactly what your goal or desire is...

P.S.

CFC  is officially announcing our 2nd, gym wide, 24-Day Challenge.  Perfect timing too, right??  The kids are back in school, schedules are back to normal - so, it's time to get back into the routine of regular training and focused nutrition!  The best thing is... YOU DON'T HAVE TO BE A CFC ATHLETE TO PARTICIPATE!

So, check it out!  Go to www.gottahaveadvocare.com  

DATES
Kick-Off: Friday, Sept.7th or Saturday, Sept. 8th
Challenge dates: Monday, Sept. 10th - Wednesday, Oct. 3rd
Finale: friday, Oct.5th or Saturday, Oct.6th

Some of the original 5am Vanguards

"Bring the Heat"

BRING THE HEAT 

(what a fitting name... 105 degrees Fahrenheit & sunny with a HOPE for some clouds)

Matt Munson (owner/head coach), Jeremiah Lee (coach/athlete), my husband, Kevin Pomaski (athlete) and I (coach/athlete) competed with style and class yesterday at Crossfit Katy's Bring the Heat competition.

Our day started even before the sun was up!  But we were ready to go.  Coolers, chairs, and even a canopy came with us.  This was going to be a long day.

I'd like to point out that Jeremiah & Matt competed "Standard" while Kevin & I competed '"Scaled".

So, how did everyone do?  I'm happy to say that we all fought for what we got and we should all be proud of our standings!  Because at the end of the day, I think it is safe to say, that we all learned a lot from our WOD's and left Crossfit Katy knowing a little more about ourselves and our abilities.

The final results were as follows:

Standard men (out of 39)

Matt Munson 24th place 

Jeremiah 25th place 

Scaled men (out of 20)

Kevin Pomaski 18th place

                        

Scaled women (out of 39)

Denise Pomaski 15th place

Let me just say that I wish you could have seen these men in competition.  Words such as FIERCE, STRONG,CAPABLE & FOCUSED describe these CFC athletes (and trainers).

I HAD A SUPER FUN DAY.  This was most definitely a different experience from my previous competition at CFHouston.  I enjoyed having fellow athletes competing by my side!

(For WOD information, go to Crossfit Katy's Friday fb page - https://www.facebook.com/CrossFitKaty)

A big thanks to Jamaal, Pam, Brittany, Bethany and the Stahl's for coming out to cheer us on!

UP NEXT, Oktoberfest Obliteration!  Check it out.

BEEF

There are so many things happening this month, I don't even know where to start!  

First, I want to share a delectably tender new recipe with all you:  

BEEF SHORT RIBS WITH CAULIFLOWER RICE & PEAS

This recipe was inspired by Primal Palate's Braised Short Ribs, but I infused a whole lot of "Denise" into it and in my opinion, it's exquisite and a "MUST HAVE" in your recipe collection!  

Ingredients

RIBS

Yonder Way Farm Beef Short Ribs (1 lb)

*3-4 slices of YWF uncured bacon, chopped to desired size  (See http://denisemom4.blogspot.com/2012/06/food.html for "Best bacon ever") 

bacon fat
*1 cup of homemade beef broth or you can use Better than Bouillon Organic Beef Base

4 cloves of garlic, minced

heavy tbsp, Montreal Steak Spice

1 tsp, paprika

1 tsp, cayenne (optional)

*make in advance

RICE & PEAS

1 bag of frozen baby peas

head of organic cauliflower, chopped small

1/2 a white or yellow onion, chopped fine 

2-3 tbsp, coconut oil

2 tbsp bacon fat

1/4 C beef juices (from crock pot)

*Sea salt, to taste (this is only necessary if you're cooking with YWF bacon as it comes unsalted)

What you will need

Crock-pot

Cast iron pan, or the like

broiler pan

Food processor

HOW TO

1. Rinse beef short ribs and pat down with paper towel until dry.  
2. Season ribs (both sides) with Montreal Steak Spice, paprika and cayenne (optional).
3. In a cast iron or the like add coconut oil and sear meat for approx 2 minutes each side on med/high heat.
4. Set crock-pot to HIGH and timer to 3:20.  Place ribs in crock-pot.  Sprinkle bacon on top of meat.  Next, pour beef broth into crock-pot covering meat.  Close lid and let cook until ready.
5. FOR RICE & PEAS: Give yourself about 45 minutes, tops...
6. Chop cauliflower in small size pieces and then dump into food processor.  Your end result is a rice type look/consistency.
7. Sautée onions in a pan with coconut oil.  When onions are just about soft, add the bacon fat & sea salt* and throw in the cauliflower. Mix everything together and cover for 10 minutes.  
8. While rice is cooking, steam frozen peas.  
9. Mix rice and peas together.  
10. Once the beef short ribs are ready to eat, remove them from crock-pot and use approx 1/4C of the beef juice left at the bottom of crock-pot to mix in with your rice & peas.  
11. Serve.

(For easy clean up, I use crock-pot disposable bags.)

"Chi mangia bene, vive bene"

"Who eats well, lives well"

NOTE: Make sure to order from Yonder Way Farm.  Support your local farmer and treat your body right!  Pick up is every other Tuesday 6:30-7:30pm at CrossFit Champions.