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!