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Schedule2020-06-01T16:45:03-04:00
CrossFit Schedule

CrossFit AfterBurn: 30 Minute Station Based Classes

CrossFit Schedule

Our 30 Minute Classes will begin every 10 minutes allowing you the flexibility to workout at your convenience!

With our new format, there are three stations you will visit in the duration of your 30 minute workout. You’ll have your coaches instructions and a running timer guiding you throughout each station.

These station based workouts are fun, creative and effective to maximize your time burning calories and gaining strength.

Whether you’ve never exercised a day in your life or if you run marathons on the weekends, we will provide you with a fun workout that will maintain and exceed your goals!

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Today's CrossFit WOD

Gym and Rice Meals

By |August 12th, 2020|Fitness, Gym In Champions Gate, Gym In Champions Gate Florida, Gym Near Celebration Florida, Gym Near Kissimmee, WODs|

 

 

CrossFit NearDisney

 

Gym time can equal rice time. Rice is a FAVORITE for many people, yet it is the first thing many take out of their diets when they get serious in the gym. This leads to lots of stress, bad mood, weird dreams, crying, and a NON-STOP desire for that little grain we call RICE! Like I said “gym time CAN equal RICE time

Healthy rice recipes have been a meal staple for thousands of years. It’s probably fed more people around the world than any other food type.

Rice is a seed coming from the grass species Oryza. However, it’s technically classified as a grain. There are over 40,000 types of rice in the world.

IS RICE HEALTHY!?

Rice is incredibly healthy! Unfortunately for rice, it’s gotten mixed up in the low-carb, Ketogenic diet craze which is a effective diet but only if done correctly. People in Asian countries, such as Japan, eat a lot of rice. The longevity of their lives and obesity rates are much better than those in the United States. 

Just like anything, rice can be made unhealthy if you prepare it with calorie-heavy ingredients and overeat. Not even going to the gym regularly can help if that is the case. 


WHAT IS THE BEST RICE FOR WEIGHT LOSS!?

The truth is losing weight has much more to do with the amount of calories you eat than the type of rice you’re consuming and of course going to the gym helps. But eating too many calories for your activity level means you’ll probably gain weight. Eating fewer calories than you burn means you’ll lose weight.

There are various types of rice, each of which has its merits. Although there isn’t any particular type of rice that would help you lose weight, you can be smart about how much rice you’re making and eating, and what nutrients it contains.

It may also be helpful to look at the calories.

White Rice: 204 calories in 1 cooked cup
Brown Rice: 216 calories in 1 cooked cup
Jasmine Rice: 180 calories in 1 cooked cup
Wild Rice: 166 calories in 1 cooked cup

In general, rice is high in carbohydrates. If you’re following a low-carb or Keto diet, chances are rice will rarely be on your menu. If you’re not, however, rice is a great way to get carbohydrates without any fat or additives. The grain is inexpensive, is easy to cook, and tastes great.

As you’re out shopping for rice, pay attention to how much protein and fiber are in each serving. You can also look at some of the other micronutrients rice contains. Some are high in B vitamins and antioxidant flavonoids.

In general, science tells us that whole grains are better for your health. So, while eating brown or wild rice may not cause you to lose weight, it can certainly help keep you feeling healthy and well.


WHITE RICE VS BROWN RICE!

Brown Rice still has a protective coating called the hull. The hull actually contains a surprising amount of nutrients. Although brown rice and white rice are similar in the number of carbohydrates they contain, brown rice is richer in fiber and protein.

The fiber and protein in brown rice help keep you feeling full, and brown rice also has less of an impact on your blood sugar. So, if you have diabetes or a blood sugar issue, brown rice may be a better choice.


HERE ARE 3 SIMPLE RECIPES FOR YOUR RICE MEALS


*Our favorite chicken and rice recipe is simple as it comes but tastes GREAT. We suggest using brown rice.

Ingredients:

• 4 chicken thighs
• 2 cups brown rice, cooked
• 2 cups broccoli, cooked as desired
• Olive oil
• Fresh rosemary
• Salt
• Pepper
• Juice from 1 lemon
• Butter or ghee (if desired)

Directions:

1. Preheat oven to 425 degrees F.

2. Place chicken thighs in a baking dish, drizzle with olive oil, and season with salt, pepper, rosemary, and ½ lemon juice.

3. Cover and bake for about 15 minutes, uncover and cook for an additional 5, or until chicken is cooked through.

4. Season rice with salt, pepper, and lemon juice.

5. Plate with chicken thighs and broccoli.


*Beans and rice go together well on their own, but this recipe really helps spice things up! If you’re not vegan and want to use this recipe as a side dish, add some meat to the top!

Ingredients:

• 2 tbsp olive oil
• 1 onion, finely chopped
• 5 cloves garlic, minced
• 1 ½ tsp ground cumin
• 2 cups uncooked jasmine rice
• 4 cups vegetable broth
• 2 14-ounce cans black beans, drained and rinsed
• 4 tbsp lime juice
• 4 tbsp cilantro, finely chopped

Directions:

1. Heat oil in a saucepan. Add onion and sauté until onion is soft. Add garlic and sauté for another minute. Add cumin and rice, mix together for one more minute.

2. Pour in broth and black beans and bring to a boil. Cover, reduce heat and simmer for 20 minutes or until tender.

3. Remove from heat and drizzle with a little olive oil and lime juice. Mix in cilantro


*Wild Rice and Vegetable Pilaf

Ingredients:

• 1 cup wild rice, rinsed
• 3 cups vegetable stock
• 1 cup grated carrots
• ½ bell pepper, diced
• ½ red onion, diced
• 2 stalks celery, diced
• 1 apple, diced
• 6 radishes, diced
• ½ cup parsley, chopped
• ½ tsp salt
• Ground pepper, to taste
• 1 medium lemon, juiced
• 3 tbsp olive oil1/8 tsp sea salt

Directions:

1. In a medium saucepan, bring the vegetable stock to a boil. Add rice, stir, and cover. Reduce the heat to simmer and cook for 55 minutes, or until the rice is tender and the broth is gone. Leave covered and set aside.

2. In a large bowl, combine rice and veggies. Dress with your favorite dressing and toss to coat.

afterburn

By |August 4th, 2020|WODs|

CrossFit Afterburn – BURN 30

Metcon (No Measure)

Core

Station 1-

20 Table top knee raise

10 plank walk into knee to elbow

Station 2-

30 Alt knee tuck

20 KB Russian twist

Station 3-

20 Alt slow knee raise

10 drag fly’s

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