The results are in!

Change  /CHanj
Verb:     Make or become different. To transform.
________________________________________________________________________________________________________________________________________

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. 

Competition

How well do you really know yourself?

I know I'm testing the waters when I throw a question like that out there, but I found out a lot about myself over the weekend that I want to share.

I competed in the CrossFit Houston's Women's As Rx Challenge this past Saturday.  My first ever CrossFit Competition and it was fierce!  That being said, let's just say that I walked into the idea of this challenge as a loser.  "I know, I know..." that sounds terrible, but it's the truth.  I made an impulsive decision, signed up to the competition (without thinking it through) and then, when I was given the opportunity to back out, I refused to look like a wimp.  

Did I believe that I was ready to compete in a 'as Rx' Challenge?  ABSOLUTELY NOT.  

But I did.

The Challenge consisted of 4 WOD's:

1. For time - x3: 10 Front Squat (95#), 50 Double Unders + 60m Crocodile walk (before & after).
2. 200m sprint/2 Rope Climbs/10 Lateral Burpees/Max Hang Power Clean (125#) in the remaining time
3. For time: 20m 100# Vertical Keg Carry/2-100# Sandbag ground to shoulder/20m Horizontal Keg Carry
4. 30-55# KettleBell Swings/30 KB Sumo Deadlift High Pull/Max Calorie (Air Dyne) in remaining time

The top 5 finishers went on to the fifth and final WOD for 1st, 2nd & 3rd place.

At first, the 28 other women intimidated me... I still wonder if i would have stayed had my friend/fellow trainer, Shannan Roberts, not been there with me.  At about 8am we were called together and the competition had officially begun!

SURPRISE!!!  60m Crocodile Walk x2




Boy oh boy!  What a turn of events!  I was not expecting an EXTRA!!
 

WOD 1

FRONT SQUATS 

DOUBLE UNDERS

I gave it everything I had, but it just wasn't enough to complete the WOD before the clock stopped!  What a let down.  Not a very encouraging way to begin this UP hill journey.  I know now that I must re-learn the jump rope.  Had my technique been on par, I would not have been totally & utterly depleted after my 1st round.  I know that I gave it everything I had to give and that I should not have been so hard on myself.  My ego was crushed in about 10 minutes.  I never knew I had an ego until that moment. What a sense of appeasement.  A weight was lifted off my shoulders.  Whoa!

WOD 2

200M SPRINT

I didn't get further than the rope climb.  I came in FIRST from the run and then I met the nylon rope.  Matt Ledbetter taught me how to climb the hemp rope at CFC the day before.  It was most definitely fatiguing, but I succeeded.  I was mentally and physically prepared for Mr. Rope.  Then, I met Mr. Nylon.  A whole new set of rules.  And I could not complete 2 Rope Climbs.  Three days later, this still maddens me.  I should have been able to complete the task... Grrrr!  But I did not put my tail between my legs when "Time" was shouted out...  No sir!  I walked away from the WOD with my head up HIGH.  

ROPE CLIMB

WOD 3

100LB KEG CARRY

MY REDEMPTION!  Out of the 5 women in my heat, I came in 1st place.  1:07min

I couldn't have been happier.  I'm still happy.  What a feeling of accomplishment!!  There's nothing better than to know that you were the best at something.  At the time, I was convinced that I needed this "win" psychologically to stay motivated and keep me in the game, so to speak... BUT, I realize now that I was motivated the whole time!  WOD#3 just allowed ME to see it in ME.. make sense?

WOD 4

What can I say?  I was totally impressed with my success in this final WOD.  I didn't even finish it! Never made it passed the KB Swings..  So, why am I super stoked about it?  that's easy.  The heaviest kettle bell I'd ever held in my hands before the competition was 40 pounds.  On Saturday, July 21st, I completed, as Rx, 30 - 55# KB Swings!  If that's not something to be proud of, I don't know what is.  Sitting back writing this, it upsets me that I was ever impressed or astounded by my successes...  I had it in me.  I always have it in me.  We all do.  It's about believing in yourself.  Trusting you.  Knowing you.  Of course, we all have limitations, but most of the time, it is our minds that STOP progression, not our bodies. 

55# KETTLEBELL SWINGS

Food (Part 2)

When I think of dinner, I often shutter at the thought of "...what to make yet again..." without it being the same old thing.  The introduction of Paleo has given me the "kick" I needed to spice up my recipes, give them a twist and find different less common foods to introduce to our palates.  


I wanted to complete my introduction to a ONE day BREAKFAST/LUNCH/DINNER meal plan that I started with BREAKFAST in a prior blog called Rules of life (Part 1) continued with LUNCH in a more recent blog named Independence Day and now, DINNER.

Yonder Way Farm Beef Tenderloin with Sauteed Green Beans & Grilled Eggplants

Ingredients (Serves 2-4)
For Beef:              YWF Beef Tenderloin
                           1 tbsp Grey Poupon mustard
                           approx 2tsp coconut amino's
                           approx 2 tsp Worcestershire sauce
                           Montreal Steak spice
For Green Beans:   1 bag french green beans (haricots verts)
                            olive oil
                            3 cloves garlic, sliced
                            sea salt & black pepper, to taste
For Eggplant:         1 medium size eggplant (firm)
                            coconut oil
                            sea salt & black pepper, to taste


HOW TO

1. Marinate beef tenderloin and put aside.  Set grill to HIGH. 
2. Rinse green beans thoroughly and cut off ends.  Place in steamer and set element to HIGH.
3. Peel eggplant.  Cut off ends.  Cut across ways to make circular shaped slices about 1/4 in thickness (or as desired).  Scatter slices in platter and drizzle coconut oil generously.  Season with sea salt & pepper.
4. Place fillets on grill and cook for approximately 7 minutes each side (for rare meat).  Flip only once.  When you flip meat, place eggplant directly on the grill and cook until meat is ready or eggplant pieces become translucent and somewhat crispy.
5. Remove greens from steamer when tender and drizzle with olive oil, garlic slices and salt & pepper.
6. Finally, sit down with a fork & a knife & ENJOY!

"At home,  I serve the kind of food I know the story behind."

In our house, I try to buy, as much as possible, from a reliable source.  It isn't always easy, actually for most foods, it's actually pretty difficult and quite inconvenient.  Though when it comes to our meats, eggs and dairy, I am very proud to say that we buy from wonderful people who take pride in what they do and care about their customers.  They even deliver!

YONDER WAY FARM

"I take a vitamin every day.  It's called a steak."

~Leo Benevenuti & Steve Rudnick

                            

Success

"Success doesn't come to you.  You go to it."

~Marva Collins 

In order to explain where my head is at, I feel like I must rewind back to the beginning.  When I started this blog, I sorta jumped right in without giving a detailed background about myself.  I feel like we all need to get re-acquainted...

A little while ago, I wrote a summary about myself and my journey thus far in my life...  Turns out, it's the perfect introduction ABOUT ME.  

My name is Denise Pomaski and I’m 31 years old.  I’m, first and foremost, a stay at home mother to 4 young children (5, if you count my husband who never really aged a day over the age of five (haha)).

Anyway, I’ve always been health conscious and somewhat of an active person.  After my first pregnancy at the age of 25, I sort of turned off that light and became much more sedentary.

About 6 months after my youngest was born (he’s now just about 3) I decided it was to time to get my life back on track. 

This past fall, I was introduced to a CrossFit class that Matt & Pam Munson were teaching at Ground Dwellers Brazilian Jiu Jitsu  and I LOVED IT!!!  I started full time at CrossFitChampions the first week of November.  It was hard but I was definitely up for the challenge! 

So as I continued doing my WOD’s at CrossFit Champions, I kept getting up early on the weekends every to go for a run.  Within a few more weeks at CFC, I found a confidence in me I never had before.   And just like that (or so it felt)…   I could run that same 3 miles I had been huffing and puffing through without walking! 

From that point on, I started running 2-4 times per week.  So, I started running in December 2011 with a 10+ minute mile and my last 10K I completed in 52:01 minutes which is a pace of about 8.22 min/mile.  How exhilarating!!

 I couldn’t be more impressed with the stamina and perseverance that CrossFit has given me.  I truly believe that it is because of CrossFit that I am able to see such remarkable results.   The constantly varied high intensity functional movement training that CrossFit offers has a huge impact on my overall running performance and it doesn’t start and stop there!

CrossFit has most definitely been a life altering experience for me.  It’s not only the WOD’s that have made me stronger and better…  but the people I train with and the trainers that teach me at CrossFit Champions.  From Day 1, everyone around me has helped me and motivated me and they still do!  It’s most definitely the greatest feeling on earth when your peers are egging you on to succeed.

More so, I believe that Matt and Pam Munson have been truly inspirational in my road to SUCCESS.   I am extremely thankful to have met them and to have them train me and support me through my journey of life and fitness. 

Oh and what’s more, since starting CrossFit, I have lost the unwanted 15 pounds that I have been struggling to lose ever since I gave birth to my first born 7 years ago.  My “core” is the smallest, tightest, strongest and best looking it has EVER been and my arms, legs, butt are all changing and developing in ways I never imagined for myself!  

Easter 2012

Easter 2011

Since I wrote this "story", there are so many more exciting things that have happened!  For one, I became a CrossFit Champions coach!  Two, my husband joined CFC and we participated in a 24-Day Challenge that rocked our box!  This challenge was another fine example of how the definition of SUCCESS varies from person to person.  Throughout the 24 days, many aspects of nutrition and exercise were visited.   Probably the most interesting and fundamental thing was the realization of HOW important the kinds of foods we put in our bodies contribute to a persons overall goals.

So...  I promised you a BEFORE...

 and AFTER pics...

Who doesn't want to be able to do this?

So much fun!!!

MY STATS:

I BEAT MY INITIAL TIME BY ALMOST 4 MINUTES!

I COMPLETED THE ABOVE WOD 3:51 FASTER!!

My overall body weight and body fat percentage was higher than when I started because, MY GOAL was to increase overall performance by being STRONGER & FASTER.   (The deal was that every CFC athlete that participated in the Challenge did a WOD)

3 rounds for time:

300m run

9 thrusters

12 pull ups

15 box jumps

We did this WOD both BEFORE & AFTER the 24 Day-Challenge started and ended. 

Next, take my husband.  We live in the same house.  We eat the same foods.  I mean, I cook his meals, for crying out loud!!!  I prepped his lunches and snacks throughout the entire 24-Day Challenge!!! ...and our STATS were completely different.

Here are Kevin's BEFORE & AFTERS....

Kevin's STATS

Weight loss: 10.6 lbs

Body fat % loss: 10.4%

Overall performance:

1:30 FASTER!!

"Action is the foundational key to all success" ~Pablo Picasso

"Always remember that your own resolution to succeed is more important than any one thing." ~Abraham Lincoln

*Success is in the eye of the beholder*

...and is SPECIFIC TO YOU.

The best Paleo cookie ever

It's ALWAYS OK to treat ourselves to a delicious treat - and when we can keep it "clean" - it's even better!


Props to Regan McKinney Jacks for a neat addition to these scrumptiously delectable Primal Palate chocolate chip cookies that my daughters & I made this dreary Sunday afternoon!

Ingredients

• 1 tsp Baking Soda
• 1 tsp Salt
• 1 tsp Pure Vanilla Extract
• 1 1/2 cup Semisweet Chocolate Chips
• 1/2 cup Coconut Oil, Organic, unrefined
• 1/2 cup Maple Syrup, Grade B
• 2 whole Eggs, Pastured
• 3 cup Blanched Almond Flour

Process

1. Preheat oven to 375°F.
2. In a medium-sized mixing bowl combine dry ingredients.
3. In a small mixing bowl beat eggs, maple syrup, and vanilla extract with a hand mixer.
4. Pour wet ingredients into dry and beat with hand mixer until combined.
5. Melt coconut oil, pour into batter, and continue to blend until combined.
6. * Add 1/4 cup of unsweetened cocoa powder
7. Stir in chocolate chips.
8. On a parchment-lined baking sheet, drop balls of cookie dough, about a tablespoon in size.
9. Bake for 15 minutes.
10. Let cool and serve with coconut milk.

*Regan's addition