April 2017 Athlete Spotlight

IMG_1520Nicole Kosowski

How do you take your coffee?
As black as it can get. Nothing more, nothing less.

Name 3 things you always have in the fridge?
Salsa, almond milk and some sort of chicken

What’s your favorite saying?
“To live is the rarest thing in the world. Most people exist, that is all.”

What sports did you play in youth or college?
I was a swimmer starting at the age of 3, and continued on a club team up through my senior year of high school.

 

What was your last text message?
My last text was to my mom asking if I could come use her kitchen to cook, because I live in a shoe box sized apartment with an elf sized kitchen.

If you owned a laundromat, what would you name it?
The Wishy Washy

If you had to choose your last meal, what would it be?
Tacos, duh!

What accomplishment are you most proud of?
I’m most proud of being the first one in my family to go to college in the U.S and getting accepted into the nursing program at ASU. 

How has crossfit changed your life?
CrossFit has truly changed my life for the better and continues to do so every day. It’s definitely made me physically stronger, but it’s also made me stronger mentally as well. It’s showed me that I’m capable of more than I think I am, and has taught me to never limit myself in anything I do whether that be in a workout or in my daily life.

What advice would you give to someone who is just starting Crossfit?
You won’t become a CrossFit pro in just a few weeks, progress takes time. So don’t avoid the things you’re not the best at, work on bettering yourself and your skills day in and day out, stay positive and you will meet your goals.


April Recipe of the Month

Greek Salad
w/ Grilled Chicken
& yogurt Tzatziki

Grilled chicken & marinade:

  • 4 boneless skinless chicken breasts
  • 2 tbsp Dijon mustard
  • 2 tbsp wersteshire sauce
  • 2 tbsp balsamic vinegar
  • Garlic powder, salt, and pepper to taste
  1. Mix all ingredients in a bag and allow to marinade for up to 24 hours
  2. Grill the chicken until done, slice and place on top or next to salad

Salad:

  • 1 cucumber
  • ¼ red onion
  • 1 cup tomatoes, chopped
  • 1 bell pepper, any color
  • ¼ cup pepperoncini
  • ¼ cup Kalamata olives
  1. Chop all ingredients and mix in a bowl. Use more of each ingredient to make a bigger salad, delete or add ingredients based on your preference!

Tzatziki:

  • 5 oz greek yogurt
  • 2 tbsp white vinegar
  • 2 cloves garlic
  • ¼ cup chopped fresh dill
  • Salt and pepper to taste
  1. Mix all ingredients in a bowl and place on top of salad. This can be modified to fit your taste, all can be added to reach desired consistency or flavor.

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March 2017 Athlete Spotlight

Image1RYAN FLEMING

Which athletes do you look up to?

I look up to Coach Marcus' biceps, BK's SugarWoD scores, Katie's ability to workout and inspire me even when pregnant, Adriana's lateness to class but still complete domination, Preslie's drive and food knowledge, Roger pushing me and trying to get me to do disgusting workouts on Sundays, Nick being awesome and inspirational, Andy's gainz, and everybody else who is part of the family at Magna. Ooh, and Matt Fraser, Rich Froning, and Sara Sigmundsdottir.

What is your favorite workout?

My favorite workout was probably the Thanksgiving Workout we did this year. Not only was it an absolutely disgusting burner of a workout, but it completely transformed the gym. I just remember looking around half-conscious and seeing the gym fully alive and moving with people just kicking their own ass. Nobody was stopping to take selfies, no one was worried about scaling this or that, everyone was just focused on their own excellence. It was amazing. Or Murph. Yeah, Murph too.

Which crossfit movement is your favorite?

Ever since I got my first ring muscle-up it's been a favorite. It's taken me a long time to get that particularly movement, so doing it was not only fun, but a rewarding experience because it showed me that I was making progress. It's just fun as hell swinging in the air like that anyway.

If you could be any fictional character, who would you choose?

Ash Ketchum from Pokemon. He just wakes up one day at 10 years old, decides he's going to leave home to be a Pokemon trainer, becomes a man almost simultaneously, and goes on countless adventures learning things with his friends. He doesn't lift, and that's not cool, but Pokemon are also pretty great.

If you could learn to do anything, what would it be?

This might seem silly, but I always wished I could be better at math in general. As the key to most sciences and theorizing, I always felt like it was an interesting skill that my brain didn't take to as easily as others. Discovering things about the universe through mathematics would be a really rewarding thing. I imagine it would also make me better at plate math, which I also struggle with, so there's that.

What accomplishment are you most proud of? 

When I was in college I set-up my own interviews in Texas and Arizona. I bought my own plane tickets and planned everything, even down to staying with Alumni from my college in the two states. I eventually got a job, and drove across the country to start a job and get an apartment in place I had never been before. I did it all by myself and felt like I really accomplished something without being handed anything. That's how I ended up at Magna.

What inspires you?

A big inspiration to me is my students (I'm a teacher). I like working hard to give them someone to look up to in the classroom and in the gym/on the field. They work so hard and they want to be scholars and athletes and it pushes me to retain my youth and take care of myself. I try to be the best I can be for myself and for them.

What advice would you give to someone who is just starting Crossfit?

SCALE EVERYTHING AND CHANGE YOUR DIET. These things took me way too long to learn and they made all the difference in everything. Too often I was doing 1-2 workouts a week and absolutely blowing myself out trying to do RX. By scaling everything, I was able to learn myself and my limits much better, and this allowed me to get into the gym much more often (now 5 times a week). The best thing? It was easier and I was actually getting better results. That, and it allowed me to become friends with more people which was a nice push to getting into the gym more often. Also, diet makes all the difference. It changed how I feel and how I look almost completely. It unlocked a world of energy and stability that has carried through my gym-life, my work-life, and my social-life. Eating right has made it so that I can do everything and I NEVER have the old feeling of exhaustion that I used to. It's all about balancing those things and being disciplined.

If you had to change your first name, what would you change it to?

I don't really think about changing my name; I usually think about bettering myself so that my name is something worth having.

 

Nanos or Metcons?

Metcons. Never ignore the heart muscle.

 

 
 

March Recipe of the Month

Chili Con Carne

This recipe, from Make Ahead Paleo, is a dynamite!
You can half the ingredients or freeze what you don’t use, but once you taste it, it probably won’t last!
Feel free to swap the meats for more macro-friendly cuts.

Con Carne Ingredients:

  • 1 lb ground beef
  • 1/2 lb Italian sausage (I used mild)
  • 1/2 lb chuck roast, cubed
  • 1/2 lb boneless pork chops, cubed
  • 1 medium yellow onion
  • 1 large green bell pepper
  • 2 cloves garlic, minced
  • 2 jalapenos, cured, seeded, and diced

Sauce Ingredients:

  • 1 can (15 oz) diced tomatoes
  • 1 can (15 oz) tomato sauce
  • 1 can (6 oz) tomato paste
  • 2 cups brewed coffee
  • 1/2 cup red wine vinegar
  • 1 tsp cinnamon
  • 3 rounded Tbsp chili powder
  • 2 rounded tsp cumin
  • 2 tsp granulated onion
  • 2 tsp granulated garlic
  • 1 1/2 tsp sea salt
  • 3/4 tsp freshly ground black pepper

 

1. Crumble ground beef and Italian sausage into 6 quart crock pot. Add the chuck roast and pork cubes on top

2. Sprinkle the onion, bell pepper, garlic, and jalapenos over the meat

3. In a large bowl combine the sauce ingredients

4. Pour sauce ingredients over meat

5. Cook chili on low for 6 - 7 hours or on high for 4 - 6 hours stirring occasionally.

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The 2017 CrossFit Games OPEN at CrossFit Magna part 2

11165114_1024969104243469_205801439897422434_oThe 2017 CrossFit Open starts one week from today. The CrossFit Open is a 5 week online competition that runs from February 23 to March 27th this year. If you have not registered, what are you waiting for?!? Select CrossFit Magna as your affiliate and your TEAM during your registration process.

The Open will bring about some schedule changes on Thursday and Friday nights.

Thursday:  6:00 - 6:45pm Open Watch Pary + 1 heat of the Open WOD
Thursday:  6:45 - 7:30pm Yoga w/ Coach Katie
Friday:  3:30pm CrossFit Class w/ Coach BK
Friday:  5:30pm Magna 101 Class w/ Coach Marcus


This year, we will have judges and equipment available for Open workouts at the following times:
Thursday:  6:00 - 6:45pm
Friday:  4:30 - 6:30 pm
Saturday:  10:00 - 12:00pm
Sunday:  9:00 - 11:00 am

If those times do not work for you, other times will be available by appointment. We want this to be a fun and successful experience for you. Please talk to your coaches if you have any questions or concerns.