I have been looking forward to featuring Wes as our Member of the Month for quite some time. His commitment and determination is a constant inspiration, and reminder of how healthy and fit our “silver” years can actually be.

What is your health & fitness background? 

I’ve been a runner most of my life having run collegiate track and cross country and competitive road racing through my 40’s. I’ve always believed that physical activity is one of the keys to quality of life, and have maintained an active lifestyle in addition to running. Over the past few years my career and repeated injuries curtailed the amount of time I spent running, but I continued to run on a limited basis for recreation.

What brought you to CFR?

My wife joined CFR a couple of years ago, so I was somewhat familiar with the type of conditioning involved. However, when I attended the CFR Open House last May, I was totally amazed by the participants and their abilities. I realized that I was seeing another level of physical potential. I had been feeling that I was losing strength over the years and in addition, my chiropractor, Meg Barchiesi, pointed out that I had lost some balance as well. I had a feeling that these things were contributing to my repeated running injuries and weren’t going to improve without some effort on my part.

How long have you been a member, and how often do you attend? 

I joined CFR at the Open House, started June 1, and am completing my 7^th month. I attend 3 sessions per week.

Your overall experience with CFR. 

My experience with CrossFit and CFR has been extremely rewarding. Not only have I increased in strength and balance, but have also improved the range of motion in a problem shoulder, which had been scheduled for surgery at one point. My coaches, Cindy and Terri, have been really supportive, tailoring the workouts to my particular needs and providing excellent instruction. They know their stuff and provide a great workout environment, all the while moving us toward higher goals and increased capacity.

Any changes, if any, that you’ve made in nutrition? 

I can’t claim any changes that I’ve made personally in nutrition, but my wife has made changes that have improved our diet. I’m not sure whether the exercise or the diet is responsible, but I’ve lost weight and increased muscle.

Any changes in how you feel since Crossfit

I definitely feel better since starting CrossFit Rehoboth. The changes in my strength are obvious from my workout log. My balance has steadily improved. One area of great improvement for me is my ability to recover from each workout. At first, this was a problem, but after a couple of months, I began to recover quickly and just go on with my day.

Has your experience at CFR differed from your expectations of what CrossFit was or of what you thought the program would be? 

I really came to CrossFit with an open mind and no expectations. I had limited goals, but overall wanted to recover my fitness. I was impressed with CFRT  from the beginning with its balanced approach to incorporating progression. It reminded me of the intense physical conditioning that my Infantry Officers Training Course provided years ago.

What have been your greatest accomplishments since you started? 

Jumping rope has been one of my most important accomplishments. I know this may sound kind of strange, but I never jumped rope in my life and at first, just couldn’t do it. Now I can. I think recovering strength and balance are also high on my list

What goals are you working on now? 

I’m working on my aerobic capacity. I didn’t realize how out of shape I was, even in running. I think it’s easy to fool yourself when you train alone.

What recommendations or advice do you have for those who are curious about starting CrossFit? 

Give CrossFit Rehoboth a try. Start where you are, be patient, listen to the coaches and celebrate your improvements. You can’t buy cheaper life insurance!

Any additional comments?

My only regret is that I didn’t start CrossFit sooner, but it’s never too late.

MORE from Wes Stack

A SPIN OFF from my first “Not Your Mom’s Brussles” recipe.

In this recipe we swipe out the nuts & apples for onions & mushrooms. In your own recipe, you could actually keep the nuts and/or apples for an even yummier taste. The possibilities are endless. I shave a bunch in the food processor and keep in the fridge to sauté in different varieties throughout the week. Excellent side dish loaded with Fiber & Antioxidants!

Ingredients
Brussels Sprouts, washed, with the ends cut off, shaved or sliced in food processor
Chopped onions
Chopped mushrooms (I used Crimini)
Butter (or olive oil)
Salt & pepper

Directions
Saute onions & mushrooms in butter or oil for 3-5 minutes
Season with salt & pepper
Add shaved brussels and continue to sauté for 5 minutes
Add oil/butter to your preference

Johan has been a dedicated member of our 6 am class since early summer. I’ll never forget the day he walked in with his wife and children. It was a real treat to witness the encouragement and support of his family as he took the first step towards a healthy lifestyle. And he hasn’t wavered in his commitment one bit. His steady progress (in all components) is proof of that. I know I speak for all the coaches at CFR when I say, it is always a pleasure to coach you Johan, and to have you as a part of our CFR family. Keep it up!

What is your health & fitness background?

This is a scary answer. I was a real couch potato, sitting at a desk for very long hours each and every day. The last time I did any exercise worth mentioning was like 25 years ago when I actually played rugby. I started to develop some disgusting fat features due to my inactivity. My health in general was still good. I did not suffer any weird complications, but my yearly blood work indicated that I was a bomb waiting to explode. My BMI indicated that I was obese, my cholesterol was through the roof. It was so bad my good cholesterol was too low and bad cholesterol was too high.

I tried to run a few times in our development, and I failed miserably, only making it to the second mailbox. I also tried to go to a regular gym a few times. After a week or two I was bored stiff. Running on a tread mill really gets old. The TV shows are not that good and watching myself in the mirror was just plain scary.

What brought you to CFR?

I suppose Google did.  I was just surfing the Web one night for everything other than “fitness” and I stumbled upon the CrossFit Website. We looked at some YouTube videos and we noticed some serious animals. My wife told me that I should go do that because it definitely does not look boring! I thought she wanted to kill me because there was just no way that I would have been able to do what they were doing. Well, one Saturday we went to CrossFit Rehoboth to check it out, and Kimmi was doing pullups as we walked into the door. I nearly turned around right there and then. Not only were the people on the videos super human beings; the locals here in Rehoboth were too!

How long have you been a member, and how often do you attend?

I started in June, so it’s been 7 months now. I started with 3 times, then upped it to 4 times a week after the first month. I would have probably went every day because I liked being “killed” so much, but Jessica stopped me with some rest day common sense. Now I am ready for 5 days!

What has been your overall experience with Crossfit and/or CFR?

I’m not bored. I do not have to watch silly TV shows. I do not have to see myself in the mirror. (I’m just sorry for the people working out with me, but that is their problem). I really enjoy CFR and the 6 AM crowd. They all should be members of the month because they keep me on my toes.

Any nutrition changes?

I’m doing the ZONE thing. I am seriously trying to keep to it. Even though I have gone off track a few times during birthdays and holidays, it has really worked for me. I’ve lost some serious pounds! At one point I got stuck at a plateau for a short while but thankfully, with help from Troy and Jessica, it didn’t last long.

Any changes in how you feel since Crossfit?

I’m an ANIMAL!!!! Whaaaa! And I’m not dead yet, to boot. I mentioned, in question one, the bad shape I was in. I’m not obese anymore and my blood results have improved A LOT!I can do pull ups, knees to elbows, run a 5k and many other strength and stamina things now.

Has your experience at CFR differed from your expectations of what CrossFit was or of what you thought the program would be?

I came with the expectation that I would be dead after the first week or that the people there would make me look so bad that I would have just gone away on my own. WAS I WRONG! I’m still here and the people are fantastic, supportive and encouraging individuals.

What have been your greatest accomplishments since you started?

Everything! Every WOD is still a new accomplishment for me. If I have to single something out, it would be my first 5K run I actually completed a few weeks ago in 29 minutes. I couldn’t believe that I didn’t have to stop and walk.

What goals are you working on now?

One might be to be able to catch up with my fellow 6 AMers. They still kick my behind. Another might be that I want to run a 7 mile run or even a ½ marathon. Who knows what CFR will enable me to do!

What are your recommendations or words to those who are curious about starting CrossFit?

You will be able to do it! You progress within your own limits and the fellow CFR’ers will support you every step of the way. Before you can blink your eyes we will also be able to do unthinkable activities. The interesting thing is that everybody is struggling one way or another. The seasoned members will be just as tired as you when they walk out the door in an hour.

Any additional comments?

Crossfit RULES!

Kids do Head stands & Hand stands just for the fun of it.

You should do them for your health!

The fun is just an added bonus.

The Benefits of Head stands, Hand stands, and eventually even Hand stand push ups!

1.  1. Improves Posture
2.  2. Increases Stamina & Strength
3.  3. Improves Cardiovascular Function
4.  4. Strengthens & Massages the lungs
5.  5. Stimulates Digestive System
6.  6. Improves Concentration & Balance
7.  7. Stimulates Endocrine System
8.  8. Strengthens Immune System

Be sure to practice with a spotter when learning.

Contraindications and Cautions

8 benefits source: yogaflavoredlife.com

Shredded Brussels Sprouts – perfect holiday side dish

Your Whole Family will Love this side dish. And they won’t even know it’s Brussels Sprouts. 

I found this recipe in “Every Day with Rachael Ray”, but added the chopped apples for a great pop of flavor. I’m making this for our family’s Thanksgiving dinner.

Ingredients

1.  1 1/2 lbs Brussel sprouts
2. 1 large or 1 1/2 small Apple – I used Gala
3. 1 cup + chopped walnuts
4.  1/4 cup Olive Oil (or butter if you prefer)
5.  2 garlic cloves, chopped or sliced
6.  Salt & Pepper

Directions

1. Preheat oven to 350
2. Spread walnuts on small baking sheet and back until toasted, about 10 minutes. Let cool
3. Use food processor with slicing disk to shred brussels (or half them lengthwise and shred crosswise with knife)
4.  In large skillet, heat the olive oil over medium-high heat. Add garlic and cook , stirring occasionally , until golden, about 2 minutes.
5. Add Brussels, salt & pepper, and cook, tossing well, until crisp-tender, about 5 minutes
6. Stir in the toasted walnuts & apples and serve

How I served this at home a few weeks ago. I bet it will be better with turkey!

 Grant Gillan, age 15

Grant Gillan

What is Your Health, Fitness, and Athletic background ?

I am the starting goalie for the Elite Greene Turtle lacrosse team based out of Ocean City. I am also a part of the Cape Henlopen high school varsity team and have been since last year (my freshman year). Growing up I played football, wrestling, soccer and swimming, but truly acceled in lacrosse.

What brought you to CFR?

I started Crossfit when the program became available after school at Cape, with Coach Troy. I only joined because I had decided not to play football and needed to do something athletic before my fall lacrosse tournaments. I quickly saw changes in my body and decided to join Crossfit Rehoboth in June 2011 to become an overall better lacrosse player for my summer tournaments.

Describe Your experience with CFR?

I have been doing Crossfit 4 times a week for a little over 3 months now and have experienced some of those most challenging work outs of my life. Before, I would lift weights at our school, but it was very unorganized and I never saw results. Since joining CFR, I have seen the payoff from hard work and have begun to actually enjoy the difficult workouts.

Have you Made any Nutrition Changes?

 Yes, not only have I been eating healthier, but I am no longer as hungry as I used to be.

 Any difference in how you feel and perform since you’ve been training with CFR?

Yes. I can feel and see a difference in the way I move and play, especially when I watch game film. I have recently played in two very big recruiting tournaments and I played the best lacrosse of my life. Crossfit has changed the way I play for the better.  

How has your experience at CFR compared to what your thoughts, perceptions, or expectations were prior to joining?

Before joining Crossfit, I believed it was just a normal gym where people payed to use equipment. I was completly wrong. When I first began at my school with Coach Troy, I was shocked at the difficulty of the daily workouts and I wanted more.

 Do you have any advice for anyone considering joining?

 The only advice I can give is to put everything into every workout you do and don’t cheat yourself. The best way to receive results is to just try your best!

This recipe was a huge hit at CFR’s recent Member Appreciation Party. Troy followed the recipe exactly as found on www.sleeploveeat.com, and now we are sharing it with you. Just in time for those holiday parties!

Marinara Sauce Ingredients

• 1/4 cup olive oil
• 1 medium yellow onion-diced
• 4 cloves garlic-crushed, diced, chopped…however you like it
• Bunch of basil
• 2 28 0z. cans of whole organic tomatoes with their juice
• 1 tablespoon oregano
• salt and pepper to taste

Combine both cans of whole tomatoes with their juice and the bunch of basil in a food processor or blender-like this…

Pulse until smooth and set aside.  Place olive oil, onions and garlic in a saute pan and cook over medium heat until translucent and soft…about 10 minutes….

As tomato sauce, oregano, and salt and pepper to taste and bring to a boil over medium high heat. Once boiling, let the sauce simmer on low  for about an hour.

I find the longer you simmer, the better it tastes…if I am home I will just let it sit for a couple hours on low, stirring occasionally.  If you don’t have time, it’s still delicious after 30 minutes! It makes a lot.

Meatball Ingredients

• 1 lb. ground beef
• 1 lb. ground pork (feel free to use ground turkey or chicken…whatever you feel like I am sure will work)
• 1/2 onion – diced
• 1/2 cup fresh basil
• 1/2 cup parsley
• 1 cup loose-leaf spinach
• 4 eggs
• 1/2 cup almond meal
• 1 tablespoon dried oregano
• 1/2 cup tomato/marinara sauce
• 4 cloves crushed garlic
• salt and pepper to taste

Place basil, parsley, and spinach in food processor…give it a couple pulses to chop and mix it up…

Place all ingredients in mixing bowl and mix together…I use my hands…I find it is the best way to get everything mixed evenly. Next I use my scoop to make golf ball sized meatballs.

Cook at 350 degrees for about 20 minutes.  I then place them in the sauce for another 30-60 minutes, but if you don’t want to do that, cook them for 25 minutes.

This recipe makes about 3 dozen. I put half in the sauce to continue cooking and the rest I froze for later.

PUMPKIN SAUSAGE SOUP

Perfect as a Thanksgiving starter or side dish. Or for tonight’s dinner!

serves 6

Ingredients:
1-1.25 lbs bulk breakfast sausage
1/2 a large onion, minced
1/2 cup mushrooms, sliced
1 small cooking pumpkin, peeled and cut into 1-inch chunks (or one 15-oz can of pumpkin)
4 cups chicken stock
1 tsp dried oregano
1 tsp dried thyme
pinch of dried rosemary
1 tsp paprika
pinch of red pepper flakes
1 tsp sea salt or to taste
2 T butter or some other more paleo cooking fat
1/2 cup coconut milk

Directions:
Heat the butter in a heavy deep
Saute the mushrooms over medium-high heat until golden
Remove from the pot to a small bowl, leaving the butter
Add the onions to the pot and saute them until golden, then remove them to a separate bowl
Add the sausage to the pot and brown it until it is cooked through and looks tasty
Remove the sausage from the pot and set aside

Add the pumpkin to the pot and deglaze with the chicken stock.
Add the onions back in and simmer until the pumpkin is soft, about 10 minutes.
Puree the soup (a hand blender is easiest, but a regular blender will do).
Add in all the remaining ingredients except the coconut milk (don’t forget to add in the cooked mushrooms and sausage!), and simmer for 20 minutes.
Remove from the heat and stir in the coconut milk.

———

That’s the hard way to make the soup. The easy way is to cook the onions, mushrooms and sausage all together at once and use canned pumpkin, saving some steps and a dirty blender. The easy way makes perfectly fine soup, but it won’t have the same layers of texture and flavor that the harder version does.

recipe adapted from: http://www.recipezaar.com/Low-Carb-Pumpkin-Sausage-Soup-106467

Curious about CrossFit, but not sure it’s for you?

Our 3 day Introductory Fundamentals class is the perfect place to start!

We welcome beginners and experienced persons from age 16 – 96!

Our next Fundamentals series will be held the week after Thanksgiving, just in time to balance those holiday treats.

11/29 Tuesday, 11/30  Wednesday, and 12/1 Thursday

Email info@crossfitrehoboth.com to register.

More about Fundamentals