Here is a link from the Crossfit.com site that sends you to an article on Fish Oil Pills.  Here is the article “A Study Finds Mental Benefit of Fish Oil” by Associated Press, Wall Street Journal.  We are huge supporters of Fish Oil pills for all of our athletes for recovery as well as the mental benefits.  If you have questions on starting Fish Oil pills please ask one of the trainers.

Here is about a 6 minute video of a day of eating Zone with Erik Fay, trainer and top athlete at Crossfit Kinnick. This is the first of many Video’s of our trainers and top athletes daily Zone meals. The goal of these video’s is to better prepare you guys and give you different food ideas so that you can successfully eat a clean and balanced diet. Enjoy. Please let us know if you have any questions.

We finished up all the framing for the 2 showers, additional restroom, and office. We are getting the drywall put up this weekend, plumbing and possibly the carpet. Getting close! We will keep you posted.

If you have not been to the gym lately then get your butts in there before you don’t recognize the place!  We are EXPANDING by adding 2,500 more square feet of space for tons more fun.  We have not moved spaces.  We have taken over the building next door which is right on 2nd ave.  The plans for the additional space is very exciting for us so I wanted to share it with everyone else.  We are taking pictures and video of the transformation.  Once we complete everything we will put it all together and post it on our site.  Above is an image of the plans for the gym.  We will be moving a lot of stuff around as well as adding more equipment, more weights, more bathrooms, a larger kids area, 2 more entrances to the gym, 2 showers, an office, and much much more!  Oh and over 30 more feet of pull up bars!  We are very excited about this and want to thank every member for their support.  Please excuse any clutter or mess as we are working non-stop to get the gym completely finished.

We hope you guys have a fun and exciting New Year’s Eve. The After Christmas Party was a blast and we missed all of you who weren’t able to make it. Lots of delicious zone dishes, a killer game of Pictionary Men vs. Women, and some good laughs made for a perfect evening. We have a nice Group picture I will be putting up shortly as well as some of the yummy Zone Meals at the Potluck.

We want to take this time to thank all of you for an unforgettable year! We look forward to helping all of you continue to reach all of your fitness goals!!! Lets get things started off right guys and get your butt’s working! For those of you who are thinking about starting up. There’s no better time than now. See you guys at the Gym.

The expansion is underway! 2,500 more square feet! Time to have some fun.

From all of us here at Crossfit Kinnick we would like to wish you and your family’s a very Merry Christmas!!! Enjoy your time of rest and relaxation with your friends and family. Eat lots of delicious foods and soak up all the memories. Be thankful for all the blessings in your life’s. We are very thankful for all of you!!

We have a tentative plan for the After Christmas/Pre-New Years Eve Party.  We are looking at December 30th which is a Wednesday at 5pm @ Crossfit Kinnick.  Potluck style (bring your favorite zone foods) and we will have a Ping Pong table as well as some other fun things to do.  We need people to bring Protein, Fruits & Veggies, & Good Fats.  Let me know if you have any questions.  Please bring friends and family.  Spread the word.

By popular demand I will be posting Zone Recipes and Meal Ideas for all of you to enjoy.  I will be posting recipes for meals as well as simple ideas you can throw together.  Its nice to have an eloborate meal when you have the time but whats more valuable is having a good list or idea of quick meals you can grab when you are on the go.  In my opinion, being successful with the Zone takes preparation and planning.  Having meat cooked or other protein sources available will make your life much easier.  Fruits and veggies are easy because you dont have to cook them most of the time.  If anyone has recipes or meal ideas they like to use please email me at Jeremy@Crossfitkinnick.com and I will be sure to post them up for everyone to see.  Eat balanced and clean.

Here is the first recipe.  This is one of my favorites.

Chili (serves 3 – 4 block meals)

Saute:

2/3 cup of onion, chopped

2 green peppers, chopped, in garlic, cumin,

chili powder, and crushed red peppers

Add:

18oz ground meat (beef, chicken breast, or turkey breast – lean) until browned

Add:

2 cups tomato sauce

1 cup black beans

1 cup kidney beans

~40 chopped olives

Fresh cilantro to taste

ENJOY!!!!!

Join us for the City of Ontario’s 5K Run for Fun & Holiday Toy Drive this Saturday, December 12th @ the new Citizens Business Bank Arena. Check in is at 7:30am and the race begins at 8:00am. Registration is on site and will be $25. If possible please bring an unwrapped toy for the toy drive and receive VIP gift bag. If you have any questions please let me know. We will also be cancelling the 8am class because we will be running the 5k. So come out and join us or support us and bring a gift for someone less fortunate.  Then sign up for the 10am or 11am class. See you guys out there! PLEASE COMMENT IF YOU ARE PLANNING ON ATTENDING.

If you have seen Beth around the gym you know how tough she is. Quiet and reserved saving all her energy for the workouts where she regularly beats most people, men and women. She is a tough chick! After a few days of working on her false grip pull ups she gave the muscle up a shot again and got it! This video is her second Muscle up because we just had to get it on video. Great Job Beth!!! You are doing great. Keep working hard. So, we have 4 or 5 women at the gym who are so close to getting their first muscle up. My question is who is next?