New Things!

First off, you guys are awesome!
Congrats on a successful CrossFit Games Open! The last 5 weeks have been tough but we stuck together and pushed harder than we ever imagined. In the end we got so much more out of the experience than just competing.

New Stuff
The open gives us the feedback we need on how to tweak programming to help you reach your fitness goals. The “skill warm up, strength, skill” will all be consistent for a month, then we will revamp, log our results and move on to the next month.

Warm Ups
Our barbell warm ups are programmed with the majority needs in mind. We will spend time getting comfortable in the bottom of our squats, practicing different ‘launch’ positions for the Olympic lifts and developing confidence pulling underneath the barbell in the snatch. Our gymnastics skills are focused on keeping our shoulders healthy and getting more comfortable holding your body weight on a different apparatus.

Let the soreness begin! We will be squatting 3 days a week during strength. Squat strength is not a major weakness for our community, but if your squat improves, so does everything else. Focus on getting comfortable in the bottom and standing up fast on every rep of every set. Monday we started our first set of a 4 week cycle using a drop set. We do this to enable us to lift heavy for at least one set and still get some strength volume in at the lighter weights. Wednesdays will be very rough, 4×8 is no joke, this is mental toughness day for realz. Friday is just more time working the squat and getting better at one of our biggest barbell weaknesses, the jerk. We must work on a solid foot position as well as fast feet and elbows.

Didn’t do gymnastics as a kid? No problem, we got you. Gymnastics are a major weakness for the majority of us. So in an effort to improve this, we will be adding in two gymnastics sessions a week. During this time we will be doing ‘weird’ stuff that may feel boring or unnecessary but trust the process! Teaching our bodies what proper positions should feel like is the foundation we are missing in our movements.

Extra Work
We have sprinkled in lifting for those of you who want to focus more on developing strength. Also, ALL THE ABS! Mondays and Fridays there are some sick abdominal complexes, because, well, pool season. Tuesday and Thursdays will ONLY be stretching days, if you think you don’t need to stretch then go ahead and argue with me as to why you don’t need to, and you won’t win. I know you need to stretch, you know you need to, so do it. It says EXTRA WORK because the majority of the time we will not have time to do this in class, however, I’m sure any coach will walk you through the exercises at the end if you want. KEEP IN MIND this lifting is lots of volume on the legs and lower back, if your body is not adjusting to the volume well or if you’ve only been coming for one week, then don’t over do it! Talk a walk after the wod, clean your stuff up do the ab work, say goodbye to everyone and head out, it’s all good around here!

Thank you!
For coming in every day and putting in work and making better choices in life for your health. Thank you for being apart of our wonderful community! If you have questions please ask, if you have suggestions please let us know and we will do everything we can to get better for YOU!

OMG. BTW. Need 411. IMHO. U in?

What in the world am I talking about?

Communication! Woot!

Some of you don’t have FB. (It’s 2015 friends. Even if you don’t like FB it’s a great way to get information from your loving gym. A.K.A CrossFit Family. #canIgetawhatwhat)

Enter “Group Me.” Please-oh-please download the ap on your phone. There is a VCCF group now just for our gym and for announcements. It will not be a chat room unless you make it one. And then I’m pretty sure people will start muting it, so please just keep it for announcements only.

Or you can text 541-626-5303 and we can add u.

Can’t wait to try this out, I think it will be great.



I prep, you prep, we all prep!

Let’s talk meal prep.

Wait. Are you on IG? Do we follow each other? CourtneyWise5. Usually I post about food.


And the random family shenanigan: IMG_1662 #HMH

SO, down to business. Meal prep is daunting, huh? Figure out if you are a one day prepper or a 2 day prepper. I’m a Sunday and Wednesday kind of gal. #MathProblems

The meal plan below can work for either, but you should always eat your fish first. Leftover fish is not great, so it should at least be fresh. Try saying “fresh fish first.” It’s kind of hard.

You are going to eat chicken 5 times.  So, depending on how big your meat portions you need to count how many breasts to buy. Then buy a steak– because you deserve it. And buy salmon and ground turkey. Expensive to buy all this meat? Yup. But not any more expensive than your $3.00 a box cereal and $5.00 sandwich from Subway. Word.


* Grab the largest head of cabbage. All chopped up should give you 4 cups if not more.

* I eat broccoli every day. Twice a day. It works for me. Buy what green veggies you like and force yourself to eat it. Be creative with spices. I put hot sauce on everything. Here’s proof:


* Turkey tacos: buy tortillas (preferably the low carb options with the least ingredients) and stuff with tons of veggies and salsa. Cheese and avocado are toppings, not fillers. IMG_1625

* Grill chicken, burgers and salmon together. Also wrap broccoli in foil after putting tons of seasoning with a bit of olive oil and throw on grill with sweet potatoes.


* Then the only things left to do is brown your ground turkey which you should season heavily because it’s totally bland and stick your cabbage in the crock pot. Lastly, Make “overnight” oats a mainstay and put your breakfast in separate containers. 1 cup oats, 1/2 c blueberries and your milk of your choice– do this 5 times and you never have to think about breakfast.

* Your kids will help. And likely eat what you are making.

* Put spoons in your purse or gym bag. If you meal prep, you eat on the go. Eating with your hands is totally primal but not suggested. =)



You will never be hungry. #Fridgie

Ahem… selfie + refrigerator





* Sometimes you miss count and your meals are random compilations of fresh stuff you have prepped. Whatever works. At least I’m not eating out.



Oatmeal, protein powder, 1 TBSP peanut butter

Grilled chicken over cabbage with BBQ sauce (1 tbsp)

Grilled chicken, rice, grilled veggies

Snacks: apple, 2 boiled eggs

*If you’re watching your fat content, just eat egg whites. If you’re not, eat up.


Oatmeal, protein, powder 1 TBSP peanut butter

Leftover chicken over cabbage w BBQ sauce (1 tbsp)

Turkey Tacos topped with avocado and lots of salsa or hot sauce


Oatmeal, protein powder, 1 TBSP peanut butter

Turkey Tacos topped with avocado and lots of salsa or hot sauce

Steak, grilled veggies, sweet potato topped with coconut butter or real butter

Snack: 2 rice cakes, boiled egg whites


Oatmeal, protein powder, 1 TBSP peanut butter

Turkey Tacos topped with avocado and lots of salsa or hot sauce

Grilled chicken, grilled veggies onto of a salad with your choice dressing and side of rice

Snack: Apple or two rice cakes, boiled egg


Oatmeal, protein powder, 1 TBSP peanut butter

Ground turkey over cabbage w BBQ sauce (1tbsp)

Apple, peanut butter

Go out to eat, have one cheat item.


2 egg omelet plus 1 egg white with tons of veggies

Leftover grilled chicken from the week, whatever veggies are left over

“Hamburger Salad” ground beef, crumbled or chopped up over a huge salad topped with red onion, pickles, 2 strips of bacon, 2 tbsp cheese, tomato slices and 1 tbsp mayonnaise and a few slices of avocado.

Snack: boiled egg, apple peanut butter


Oatmeal, protein powder, 1 tbsp peanut butter

Sweet potato, ground beef burger with no bun and side of broccoli

Salmon with sweet potato and veggies or rice


Is this helpful? You should post pics on Vette City CrossFit Facebook page if you meal prep. Boom.








Surviving Smolov

Does anyone else feel like they need a t-shirt that says “I survived Smolov?”

I wanted to get this post out before we tested our 1RM.

We should all feel victorious. It’s not often we squat with near-max loads on our backs … 8 or 10 times. It truly was awful at times. I paid special attention to what I was telling myself each time I approached the bar …

“I’ve got this.”

“Just 4 more sets …”


“Trust your legs.”

I squatted at home for the third week of 8×4. Looking back it was really funny. My dear sweet husband took both kids down to the basement to ‘watch tv while mommy squats.’ While I was huffing and puffing away, I hear my 3.5 year old casting a spell on a lone seven dwarf our 5-month old had been chewing on. But the real kicker came during my first set of squats when Kyle said “you aren’t going to make 8 sets at that weight.”

Excuse me sir? That’s not what you tell somebody about to do 80% of her 1 rm plus 10 pounds. I secretly prayed for Hudson to cast a spell on him.

Oh wait. It gets better. My fourth round is over and my husband calls from the next room “you sound like you’re going to the bathroom.” “Ignore him,” I tell myself.

On my second to last set he comes into the room and asks: “are you sure this is this safe to do by yourself?”

SO. If anyone wants to squat with my husband next time, please do so, but don’t expect him to cheer you on. I’m not sure if he was testing my mental fortitude but if he was, I’d say what I was chanting to myself worked.

“Trust your legs”

“You’ve got this.”


Ready to test our back squats? Good job VCCF. Lets put some PR’s on the board!

Oh. And here is my last set … yes I have Bambi legs but I DO push them out each and every time. It’s too bad I didn’t get Kyle’s comments on video. Or my reaction. =)

Happy squatting!

Quinoa Salad with Avocado and Tomato

Memorial Day is synonymous with “Hero WOD” in the CrossFit world … if it’s not yet, it will be. So get ready for a doozy of a workout. I know we have a few weeks but I’m just giving you a heads up.

Afterwards, you’ll probably head to the lake. Or the pool. Or the beach where there are hot grills with greasy burgers and tasty dips on hand. I get it. I promise. While I’m not asking you to offend the hostess and bring ALL of your own food, I am asking you bring a healthy side dish you know you will eat. You can at least promise yourself one good thing is going into your body after wrecking it on a WOD similar to “Murph”

No, it’s not paleo. And no, I’m not off the wagon. More on what I’m doing to lean down in a different blog post. =) This quinoa salad is awesome.

Here’s what you need to know about this recipe: eat the serving suggestion. That way you don’t fill up on just carbs and fat. If you make this exactly as stated each serving size should be 100g. Yes. Buy a kitchen scale and measure it out if you’re serious about eating well. If not, eye ball about 1/2 cup and you will stay on track. Pack turkey or chicken burgers while you’re at it and kindly ask the griller if you can add these to the coals … you are sharing after all. =)


Quinoa Salad

1/2 C uncooked, quinoa

1 C water

2 Roma tomatoes, seeded and finely chopped

1/2 C shredded fresh spinach

1/3 C finely chopped red onion

2 TBSP lemon juice

2 TBSP olive oil

1/2 TSP salt

2 ripe avocados

1/3 C crumbled feta cheese

1. In a sauce pan combine quinoa and water. Bring to boil, reduce heat and simmer, covered about 15 minutes or until liquid is absorbed.

2. Transfer quinoa to a medium bowl. Add tomato, spinach and onion and stir. Add in olive oil, salt and lemon juice. Toss to coat. Dice up avocado and serve. YUM!

Per serving: 332 calories (makes 4)

24 g fat

27 g carb

8 g fiber

7 g protein

** I’m on WBKO this coming Wednesday making this recipe plus chicken burgers, set your DVR’s =) ** 

Technique Class with Bob!


Some of us really enjoy technique work. We understand wrong foot placement and hand placement could be the difference in speed or transferring more weight overhead. We enjoy drills with the PVC pipe. Yea, the PVC pipe.

Enter Coach Bob Sanborn, often referred to as The Kettlebell Nazzi. He knows his stuff and we’re so excited to announce his new technique/Oly lifting class Tuesday nights starting May 5th at 7pm. 

Bob designed the class to start with the Spencer Arnold warm up and the Burgener warm up to prep us for snatches and proper positioning for all three pulls of the lift. This is tedious work will require patience. Your hard work will pay off.

Bob also has programmed slow motioned positions to understand why we pull from where we pull and he will talk us through it using the Spencer Arnold Warm up.

Lastly, and I’m just hi lighting a few of the major movements and drills we will be doing, squats, squats, squats!!!! Have you had a coach tell you to go as low as you can go? Have you had a coach stop you and tell you only to go below parallel? Neither are wrong, it just depends on your goals. Bob can explain and show you ways to get lower if you are willing to work for it.

We’re growing and thanks to YOU we are able to offer specialty classes like this. Thanks Bob and thanks for coming. See you Tuesdays at 7pm!

Squat City

Hi there!

Do you want to PR on your back squat? Good, I thought you’d say yes.

We thought it would be fun to get everyone in on a squat program. You will need to commit to tracking your numbers, coming to the gym 4 times a week and high-fiving your work out buds. You in?

Here’s the info on it and your coaches will discuss it in class but our strength on Monday, Wednesday, Friday and Saturday will be squats based on your one rep max. It will be some of the toughest sets you have done but people PR big time on this program. Let’s see how we do. Here’s the link and below that is the ap you can download for .99 and it will do all the math for you!

“Back squats are the perfect analogy for life. It’s about standing back up after something heavy takes you down.”

CrossFit has evolved. Have you?


CrossFit has evolved. Have you?

I remember when 7:00 of target burpees was hard. And I got 77 and that was a decent score.That was 4 years ago. We do 7:00 of burpees now as a warm-up and 77 is no longer a good score. I’ve evolved too. I beat that score in 90 degree heat, pregnant. But as the sport has attracted more and more elite athletes, I can’t help but feel like I’ve fallen behind.

Some of us were leery of competing in The Open this year. Some of us may not have even tried or entered, others saw their scores soar week after week. Me? Whew. It blew holes in my training. It exposed my weaknesses, which seem to multiply by the day. It was humiliating at times. It was rewarding at others. It was fun. It was not fun. I laughed. And wanted to cry. Mostly, I’m really glad it’s almost over. I have work to do. The new standards on the hand stand push ups were enough to kill me. Just ask my judge Tom Dolan. We’re still not speaking. Kidding. And what muscle ups? I don’t have them. Would I rather work on getting a 200# back squat, legless rope climbs and 100 ft hand stand walk? Yup. Because those things are all fun for me to work on. I enjoy the movements and they will come quickly. The aforementioned movements will take hours of working on progressions and hundreds of failed attempts.

With failed attempts comes the reminder to make good decisions. Every. Single. Day. Make good food choices. Prep meals religiously. Workout. Follow a program. Do progressions. Do work. Every day.

I’m evolving. Are you?

Fat Loss Mocha


It’s key in eating healthy. Most of the time I have an entire refrigerator stocked with already made meals prepped in serving sizes. #crazy

But there are times I have a bunch of raw food in my fridge waiting to be prepped and I have to scrounge at the last minute to get my meals made. #scatterbrain

Sometimes my children have their baths and clothes picked out for the next day all the way down to socks and shoes. #organized

But mostly they don’t. And I kick myself for being unprepared every-single-time. #Iadmitit

And let’s not discuss how I forgot my husbands’ birthday last year. #oops And how old he turned. #always30right?

You know what I’m always prepared for? The gym.

I have a bag in my trunk with my Rx jump rope, Reebok lifters, weightlifting belt, journal, Rock Tape, hand tape, gloves, long socks, ear warmers and almonds. Always food.

See, I’m not always prepared for life but I understand the importance of taking care of myself at the gym and my nutrition afterwards. I’ve learned over the last few years preparation is as important as getting my butt into the gym.

Lately I’ve been counting my macros on myfitnesspal. It has opened my eyes to how much fat I eat on the Paleo diet. Do not get me wrong here. You have to eat fat and I mean full fat like coconut oil, avocado, nut butters and grass fed butters! You need them to keep your brain working properly. However I just read an article that says to keep the grass fed butter and coconut oil to 1/3 of your fat intake for the day. (gasp!)

Here: figure how much protein you are supposed to eat (.8g per pound of bodyweight) and then add in your carbs (1.0g or lower in instances per pound of bodyweight) and then factor in your fats (.4 per pound of bodyweight) for me, it’s not as much fat as I thought I should be eating. So I’m trying to slow it down. Here’s the breakdown:

147# x .8g = 117 g protein

147# x .1g=147 g carb

147# x .4g=58 g fat

Yes I have a scale. Yes I put everything on it. Yes it’s annoying. No I do not enjoy it. But I want results in the gym and I’m talking about my strength numbers moving up. If you do too, eat for performance. Calculate your macros and stay within those numbers or play with them little by little until you see results.

Here’s a great way to get your morning started! Yes there’s coconut oil in it, so 1 TBSP would equal 14 fat grams for the day—that’s almost 1/3 of my saturated fat intake for the day. So, if I have this in the morning, I’ll keep my fat to avocado and nut/nut butters for the rest of the day.

This is yummy.You will thank me. Your coworkers won’t. #peanutbutterbreath

Fat Loss Mocha

1 Cup Coffee

1/2 cup vanilla almond milk

pinch stevia

1 HEAPING Tbsp of coconut oil

and peanut butter

1 scoop vanilla protein

Bone Broth


Bone Broth is the new thing to drink.

It’s been simmering in my kitchen in the winter for the last two seasons. I have to say, I like it and I love having homemade broth in the freezer.

There are so many reasons for making your own bone broth from a roasted chicken or any kind of beef bones!

– Bone broth reduces inflammation of the respiratory system (flu season is here)

– High in calcium and magnesium (the kind your body easily absorbs)

– Due to high collagen content it supports joints, nails, hair and skin

– Excellent for digestive health

Here’s a link to a blog I love to read about the benefits.


Did you see VCCF on WBKO-TV last week? It was awesome cooking with Laura in the kitchen. We’re back on next month, February 7th, talking about meal prep for the entire week!

Click the video link below if you missed!

WBKO-TV Segment

1 roasted free range chicken (meat taken off of course)

Carrots, onions, garlic, 2 bay leaves, peppercorns, salt, 2 TBSP Bragg’s Apple Cider Vinegar

Pour everything into a crock pot and make sure you put enough water in to cover everything. Simmer on high for 24 hours, checking occasionally to see if you need more water. Strain and drink. You may need to use a cheese cloth to strain even further.

I add Sea Salt and Ginger to mine to drink out of a mug. Yum!


* REMINDER* January 31st we will have a nutrition class. We have Troy Brown, Joanna Gregg and Gina Sobrero to help field questions and give tips. Please come, it’s at 1pm.