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• ½cup (1 stick) unsalted butter
• ¼cup bourbon (or use water or apple cider)
• 1tablespoon vanilla
• 1 ¾cups pumpkin purée, homemade or canned (1 15-ounce can)
• 4eggs
• ½ apple sauce
• 2cups all-purpose flour 0r gluten-free cup for cup flour
• 1 cup oat flour
• 1¾cups light brown sugar
• 1½teaspoons baking soda
• 1teaspoon fine sea salt
• 1teaspoon ground cinnamon
• ½teaspoon ground ginger
• ½teaspoon ground cardamom
• optional (dark chocolate chips)

PREPARATION

1. Step 1

   Heat oven to 350 degrees and arrange a rack in the center. Grease the insides of two 8-inch loaf pans with butter or line with parchment paper.

2. Step 2

   Melt ½ cup (1 stick) butter in a large skillet over medium-high heat. Reduce heat to medium and cook until the frothy white milk solids sink to the bottom of the pan and turn a fragrant, nutty brown, 5 to 7 minutes. Brown butter can burn quickly, so oversee it. (A tip: You will know your brown butter is almost ready when the frantic sound of bubbling dies down, so use your ears, eyes, and nose.)

3. Step 3

   In a glass liquid measuring cup, combine bourbon and vanilla. Add water until you reach the ⅔ cup mark. Whisk together the bourbon mixture, pumpkin purée, eggs, and oil in a large bowl. With a spatula, scrape all the brown butter from the skillet into the pumpkin mixture and stir to combine.

4. Step 4

   Whisk together all-purpose flour, whole wheat flour, brown sugar, baking soda, salt, cinnamon, ginger, and cardamom in another large bowl. Pour liquid ingredients into dry ingredients and stir to combine. Mix in 1 cup of dark chocolate chips.

5. Step 5

   Spray a bunt pan with oil, then layer with walnuts and dark chocolate chips. Por the batter over the top of the nuts and choc chips and transfer to the oven. Bake for 50 to 60 minutes or until a tester or toothpick inserted into the center comes out clean. Allow the bread to cool completely before removing it from the pan.

I am excited about sharing this Whole 30 experience with you! Why? Because eliminating foods that can cause health issues is educating and exciting! Additionally, it is only 30 days! You, we, can do anything for 30 days. While it may seem hard, in the beginning, it will get easier. Like the book says, Whole 30 is not hard, beating cancer is hard, birthing a baby is hard, losing a parent is hard, drinking your coffee black is NOT hard!

I want you guys to think of this as an elimination diet, not a weight loss diet. I want you to enjoy this together, join the Facebook 737 Whole 30 page, ask questions, post your recipes, ask for support and give support. We are great at motivating each other in the gym, let’s motivate each other in the kitchen!

Simple Rule: EAT. REAL. FOOD: Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.

I am sharing a few links below to the Whole 30 plan and will list the do’s and don’ts during these 30 days! What will do after the 30 days? Don’t worry this is your time to introduce your “food love” back into your diet. Start thinking about this during your 30 days. Notice the difference in your gut feeling, inflammation in your body, energy levels. While we don’t want to add sugar back in, it can be added back in the form of raw honey, coconut palm sugar, maple syrup, etc.. these forms of natural sugar are much better for you.

My dairy story! I’ve never been a milk drinker, nor will I ever. Something about drinking milk just doesn’t settle with me. However, I have always been a fan of 2 tablespoons of heavy cream in my coffee and cheese! Eliminating these will be hard! I found that eliminating the dairy made me less bloated and removed my stomach pains. While I can eat cheese on occasion, it does not upset me as much as heavy cream in my coffee. When you see me drinking coffee, it is black and through a straw! I chose to add dairy back in only in the form of cheese and on occasion and my gut is thankful for that!

You will find your vice and you will find what works for you during this 30 days of elimination. Let’s get started with what we want to eliminate.

Sugar, alcohol, grains, legumes, dairy, baked goods, junk food, and treats! Be aware that sugar is in EVERYTHING. You will learn how to read labels. Sugar is in bacon, packaged deli meats, meats prepared at the butcher counter such as breakfast sausage! You will need to read labels! Learn the “secret’ sugar words, dextrose, maltodextrin, glucose, fructose, galactose, you get the picture…. it’s on the label!

I eliminated sugar from my diet about 5 years ago and have not turned back. That does not mean I don’t bake or eat an occasional treat. I just choose wisely, read labels and ask questions. I even, for a year, switched my drink to vodka, Topo Chico, and lime and quit drinking wine! This, of course, was my post Whole 30 challenge which we try to do at the beginning of every year! We recently went to a smoothie shop post work out in Alabama! Yes, fruit has sugar in it, but it is natural and we can all use a little fruit in our life! Just use it in moderation! Anyhow, during the ordering process, I asked if the smoothie had any extra sugar in it, she said: “yes we add sugar to all of our smoothies”. Was she serious? Why? Why in the world would you add sugar to a smoothie consisting of mainly fruit (conversation in my head of course) so I politely said, please no added sugar in any of our smoothies. The smoothie was great and sweet enough on its own. You will find out later that when you eliminate sugar and try to add it back in, you may not like the taste!

Why is sugar bad for you?

1. Empty calories, no nutritional value and bad for your teeth!
2. High in fructose that can overload your liver – Glucose is found in every living cell on the planet. If we don’t get it from the diet, our bodies produce it. Fructose is different. Our bodies do not produce it in any significant amount and there is no physiological need for it.
3. Overloading the liver with fructose can cause non-alcoholic fatty liver disease
4. Sugar can cause insulin resistance, a stepping stone towards metabolic syndrome and diabetes.
5. Sugar is cancerous – elevated insulin levels can contribute to cancer
6. Negative effect on hormones and can lead to fat-promoting effects
7. Sugar is highly addictive
8. Sugar is the leading contributor to obesity in children and adults
9. Sugar raises your cholesterol levels. Studies show that it is sugar that leads to high cholesterol not fat!

The list can go on! Here is a great article to read about sugar

We welcome our vegetarians to Whole 30, and while it is not technically Whole 30 they have created some great guidelines for our vegan friends. Check out the LINK here!

Upon completion of Whole 30, we have Working Against Gravity coming to the gym to educate us more on nutrition and how we can fuel our bodies to perform better in the gym, lose weight if necessary, bulk up, prepare for the open and make better choices for energy and clarity! The seminar will be in February and is only $20! You can see real results HERE and check out the new journaling of CrossFit Games Competitor Brook Wells.

Let’s get healthy together in 2018! You already kill it in the gym, now let’s kill it in our nutrition!

official-whole30-program-rules

whole30-pantry

whole30-sugar

ALL LEVELS WELCOME!

We have had first-time CrossFitters attend all the way to Regional athletes, and everyone in-between. We welcome you to bring a friend that’s never experienced this type of training, or the person that doesn’t think they’re “fit enough,” to attend. If you struggle with tough skills or the fundamentals of gymnastics and weight lifting, this is a place for you to make progress! Learning drills, modifications, adjusting movement patterns, and encouraging quality layering of steps is what the AgerBomb Seminar is all about! The motivational speaking piece to kick off the seminar is free of charge. Please bring friends to experience listening to Andrea as she tells stories about the CrossFit Games, life lessons learned in and out of the gym, and how the road to success isn’t always what it looks like on the outside. You will leave inspired to pursue your dreams and even when the going gets tough, to never give up. Register by clicking the link below

COST: $113/person (early bird until 06/23); $119/person (after 06/23)

PLEASE BRING:
– notebook and paper! Revelations during the talk, during drills or after drills to take some notes.
– Sweatshirts, extra layers of clothing and fresh tank tops. Depending on the season, insulation, weather, good to be prepared.
– Bring at least two snacks and a water bottle.
– Wear workout clothes, tight or loose fitting, and flat shoes. Weightlifting shoes and lucky headbands are optional.
– A good attitude! Let’s bring the energy and have a BLAST TOGETHER! 😉

INFORMATION ABOUT ANDREA:
– 2x CrossFit Games Team Division athlete
– 2011 Brick CrossFit, 5th place
– 2016 Team Dynamix, 4th place
– 6x CrossFit Regionals competitor 2011-2016
– NY Rhino GRID body weight specialist 2014, 2015, 2016
– Mesa State University Track & Field Hurdler 2006-2010
– Faith Rx’d NYC Chapter Director

AgerBomb Seminars have been held in Australia, Africa, Europe, South America, and all over the United States. Andrea has had the honor of teaching in 30 different states and is totaling at 60+ seminars over the last three years.

Want some dinner rolls with your Thanksgiving meals or leftovers but don’t want the gluten? Try these tapioca cheese pull aparts!!

Ingredients

• 1 egg
• 1/3 cup olive oil
• 2/3 cup almond milk
• 1 1/2 cups tapioca flour
• 1/2 cup mozzarella cheese
• 1 teaspoon of salt

Put all ingredients in a blender and mix until smooth. Fill mini muffin tins and bake in oven at 400 degrees for 15-20 minutes. Serve warm and pull apart….Delicious!

Original recipe from Simply Recipes. Modified with almond milk more: http://www.simplyrecipes.com/recipes/easy_brazilian_cheese_bread/#ixzz4QzLOWFWW

“SCOTTY DEEM HERO WORKOUT AND BENEFIT FOR BRAD PHIPPS”

On May 18th, 2017 San Antonio Firefighter Scotty Deem passed away while entering a burning CrossFit gym in San Antonio. Please join the SAFD, Helotes CrossFit, Iron Antler CrossFit, and other gyms in honoring his life and raising money for his SAFD brother Brad Phipps, who is currently fighting for his life after being seriously injured in the same fire.

T-shirts may be purchased HERE. 100% of the proceeds go towards Scott’s wife and three young children he left behind.

*SCOTTY DEEM*

AMRAP 11-Minutes

5 Deadlifts (Rx+ 275/185, Rx: 225/135, Rx2: 185/95, Scaled: 95/65)

18 Wall Ball Shots (Rx+/Rx: 20/14, Rx2: 20/14 to nine-foot target, Scaled: Air Squats)

17 Over-the-Bar Burpees (lateral)

 

On-Scene Time to Mayday: 11-Minutes

Final Alarm: 5/18/17

Join us on Memorial Day, 5.29.17 to perform one of our favorite workouts…..MURPH.

What is Murph? 1 Mile Run | 100 Pull Ups | 200 Push Ups | 300 Air Squats

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. ALL MOVEMENTS are scalable!

We plan to begin warming up for the workout at 9am and then hang around and celebrate our new location!

If you have friends that want to join us, please send them to our site to sign up. It is free if you have never been to our community before. If you have regularly dropped into our community events, the fee is $20. While the event is FREE for our members, we are requesting a $20 donation to support the wounded warrior’s project! This is completely voluntary and we have added a retail link on our Zen Planner app. Feel free to donate at your will and share our event with your friends.

One of the Bodman’s favorite treats! Recipe by Dr. Josh Axe

INGREDIENTS:

• 1/2 cup Medjool dates, soaked
• 1/2 cup maple syrup
• 1 teaspoon vanilla extract
• 1-1 1/2 cups mashed avocado (2-3 avocados)
• 3/4 cup raw cacao powder
• 1/2 cup water

DIRECTIONS:

1. Blend or process dates, maple syrup, and vanilla extract until smooth. Add mashed avocado and cacao powder and process until creamy, stopping to scrape down the sides of the bowl with a spatula if needed.
2. Add the water and process until smooth. Serve at room temperature or chilled. Store in a sealed container in the refrigerator up to 3 days or in the freezer up to 2 weeks.
3. Fudgesicles: Freeze the mousse in ice cube trays. Thaw for 5 minutes before serving.
4. Chocolate Sauce or Fondue: Increase water to 1 cup

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand. pirouettes, flips, splits and holds. Bike, run, swim, row, etc., hard and fast. Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
Greg Glassman-Founder of Crossfit

Most CrossFit athletes follow the Paleo or Zone Diet, or a combination of both. Below you will find information on both!

PALEO DIET: (source: Wikipedia)

The paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a modern nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the “Paleolithic diet” also refer to the actual ancestral human diet.[1][2] Centered on commonly available modern foods, the “contemporary” Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils. For more information click here.

ZONE DIET: (source: Wikipedia)

The diet centers on a “40:30:30″ ratio of calories obtained daily from carbohydrates, proteins, and fats, respectively. The ideal formula has been under debate, although studies over the past several years (including a non-scientific study by the PBS documentary show Scientific American Frontiers) have shown that it can produce weight loss at reasonable rates. The Scientific American Frontiers study compared the effectiveness of several popular ‘diet’ regimens including the Zone; somewhat to the surprise of the show’s staff, the participants on the Zone experienced the greatest fat loss while simultaneously gaining muscle mass.Participants also reported the Zone as the easiest regime to adjust to, i.e., having the fewest adverse effects such as fatigue or hunger.Most people who report fatigue find that the fatigue diminishes by day 2 or 3. For more information, click here.

ADVOCARE

Do you want to take your fitness to the next level and jump start your back to school program? Why not try the 21 Day Challenge? I challenge you all to a September 5th start date. Get your kids back to school, get your workouts entered into your calendar and let see what September holds. For more details email us!

D’s new morning favorite!

5oz of chorizo

1 red bell pepper

1 Japanese or sweet potato

A handful of spinach

6-8 eggs

Peel and cut your potato, chop your bell pepper. Place potato in boiling water to soften

Cook chorizo and add in bell peppers, once chorizo is 90% complete add in 6-8 whipped eggs to the mixture and cook to your likings (or cook eggs separately and top later)

Once potato is soft, drain water and add your potato to your chorizo egg-pepper mix

Add in one handful of spinach and turn off the stove, cover the pan for 5-10 minutes

ENJOY!!!

If you want to turn this into a casserole, cook the ingredients (except eggs and spinach), layer all in a glass pan (I spray with coconut oil first – spinach, then cooked potatoes, then chorizo and peppers, then more spinach. Then crack eggs over the pan and bake for 15-20 minutes until the eggs are cooked to your desire!

WE’RE EXCITED TO ANNOUNCE THAT HYBRID AF 24/7 ACCESS IS HERE!!!

CrossFit 737 has joined the Hybrid Athlete Foundation (Hybrid AF). A nationwide company that offers gyms around the country the ability to grant its members 24/7 access to their gym through and app on your smart phone. In this network, you will be able to visit other Hybrid AF gyms for a discounted drop-in fee or free access.

HOW DOES IT WORK?

Once a Member is given authorization, while having the Hybrid AF app open & pressing the unlock door button, when you approach a few feet from the front door of the gym, the doors will automatically unlock. (You cannot open the door remotely from another location, you must be a few feet from the door).

WHEN WOULD I BE ABLE TO COME INTO THE GYM?

You will have access to the gym anytime outside of regular scheduled classes. Your workout must be complete and picked-up before the start of any class. Our priority will always be the classes and the class experience for everyone. Your open gym workouts cannot interfere or overlap with any classes that are scheduled…so please plan accordingly.

ARE THERE ANY REQUIREMENTS TO GETTING THIS ACCESS TO CF 737 HYBRID AF OPEN GYM?

Yes. There are a few requirements to opting into this 24/7 HybridAF access. They are the following:

Must be a CF737 member for at least 3 months. (This may be waived if a member has verifiable CF experience at another CrossFit gym)
Must have completed fundamentals (if applicable)
Must review and agree to 24/7 access CF737 Gym Rules and Waiver
Have an Unlimited Membership + access fee
Anyone wishing to upgrade their membership to Unlimited just need to let us know by sending an email to [email protected] We’ll handle the rest!

I’M UNLIMITED….NOW HOW DO I GET MY 25/7 ACCESS?

Unlimited members who meet the above requirements should:

1. Download the “Hybrid AF” app (Apple, Android) onto your phone.
2. Use your same ZEN Planner email address to login.
3. Agree to waiver / Rules

WHAT ARE THE 24/7 HYBRID AF RULES AT 737?

Rules are listed in this link HERE.

Treat this place like it’s yours…because it is! This is YOUR gym! Please be respectful of others coming to use the space as well. All space and equipment is to be shared by all. If anything breaks, we ask that you tag the equipment and notify us by email right away at [email protected]