Assessment Week!

[notice]Something to put on your radar! Saturday Feb 9 will be a Nutrition 101 day. We will likely do this in lieu of our regularly scheduled Saturday workout. Plan for 9AM Saturday to come down and learn some simple basics to get your nutrition dialed for performance and sexiness. This will be led by Brendan. There is NO FEE for our regular members. We feel this is intrinsically important to our goals of LEAN, MOBILE & BALANCED for this foundational phase of programming. Sorry, not open to the public.[/notice]

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This week is all about assessment.

On Monday we spent 90% of the time taking athletes through mobility & flexibility assessments and then finished off with Sublime’s Baseline Test. I’m still tabulating the data but man am I ever excited to have this at my fingertips.

I have written nearly 1000 group workouts in the past. I have NEVER had data like this to base my program on. We simply didn’t have the tools, the time, the structure, or the understanding to make it possible or to make it a priority.

Now it is the first process new members will undergo, and the data will go directly into the same software that fills me in on the status of the group so that I can adjust the direction of programming as necessary.

so_excited

Anyway, now that we’ve got the “laboratory” battery of assessments out of the way, this week will continue on with some physical capacity tests (and yeah, that data is part of the assessment too). E.g. today, we unleashed our athletes on some barbells for some deadlift testing. The tiger cubs are growing more dangerous already!

team
A solid team ethos is apparently developing at CrossFit Sublime. Why load a bar by yourself when you’ve got 3 able helpers available?
irene
“Superbean!”
gail
Gail doing some back-off sets.
claudia
Claudia’s first deadlift day.
mark
Mark is a powerhouse.
leslie
Light weight for Leslie

4 Comments

  • LdubWilzer

    January 30, 2013 @ 3:19 am

    Yay! i made the pictures! HOLLA!

  • CLaw

    February 2, 2013 @ 9:19 pm

    Hey – a bunch of people were wanting the recipe for the “paleo” pumpkin cheesecake I brought in this morning, so here it is…  Even though I made it, you can thank Cobra (Regan) for introducing it to me!
    Filling:
    3/4 Cup Pumpkin Puree
    1/2 Cup Cashew Butter
    1 Tsp Vanilla Extract
    1 Tsp Cinnamon
    1/4 Tsp Ginger
    1/8 Tsp Cloves
    3 Packets Stevia
    2 Tbsp Agave (Honey, Maple Syrup or Stevia to make this no-sugar)
    Dash of Salt
    Crust:
    1 Cup Shredded Coconut
    1 1/4 Cup Pecans + Extra for Topping
    1 Cup Pitted Dates
    1 Tsp Vanilla Extract
     
    Use a blender/food processer to blend the crust ingredients together (until it’s kinda dough-like…you’ll still be able to see actual pieces of nuts, etc).  Pack that down evenly on a greased pan.  Mix up the filling ingredients in a blender (or however you chose), and then spread that onto the crust.  Cover with saran and freeze it.  I like it best when it’s still frozen, but it’s still good even when it starts to soften (some of you probably had it that way).  Still a total “treat,” although it’s not nearly as bad as a “regular” dessert.  I put the recipe into an app I have on my phone, and if you were to split this into 15 servings, a serving would be 180 cals with 14.4g of fat, 12.6g of carbs, 2.8 g of fiber, and 2.8 g of protein (for those that may be interested in those stats).  The little pieces in the tray for the 10am crew were not nearly 1/15 of the receipe…just an fyi.
     
    Hope you enjoy!  GREAT crew out this morning – LOVE Saturday mornings and seeing everyone that I may not normally see on a daily basis in the morning.  Fun crew!

    • Cobes

      February 3, 2013 @ 6:38 pm

      @CLaw
       AND, if you want to round it out and are good with Whey Isolate – take a scoop of Vanilla 100% natural whey isolate and add just enough water for pudding like consistency.  Drizzle it over the pumpkin cheesecake.  Mmmm…balanced meal…

  • Cobes

    February 3, 2013 @ 6:40 pm

    If you want to balance it out and can do whey isolate – mix one scoop on 100% natural whey isolate (I like BioX) with just enough water to make a pudding like texture.  Drizzle over the slice of pumpkin cheesecake.  Mmmmmm.

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