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October 2017

Posts from September 2017

September Recipe of the Month

Recipe: Pumpkin Protein Shake
     From the kitchen of
Fun snack for fall, and being high in carb, moderate in protein and low in fat -- it's perfect for a post-workout treat.
  • 1 cup unsweetened almond milk
  • 1/2 cup pumpkin puree
  • 1 teaspoon honey or agave
  • 1 scoop protein powder (chocolate or vanilla)
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1 banana
  • Ice cubes (about 6)
Throw it all in a blender and mix until ingredients look smooth. Top with nutmeg, cinnamon or a few cocoa nibs if you wish, and enjoy! 
44g carb, 6g fat, 27g protein for one shake
For extra protein, add greek yogurt. For extra fat, add a tablespoon of almond butter. Delish!

September 2017 Athlete Spotlight

FullSizeRender-2SELENA LOPEZ

How long have you been doing Crossfit?
Restarted in October 2016 before that I dabbled in it for 7 months in 2014 cherry picking WODS and leaving if I didn’t know anyone.

What is the one song you want to set a PR to?
Revolution by Diplo (its old but still one of my favs)

If you could be any fictional character, who would it be?
Wonder woman of course, her outfit is the best!

If your friends/family had to describe you in 3 words, what would they be?
Majority vote:
Loyal, Selfless, Determined

What accomplishment are you most proud of?
The fact that I was courageous enough to uproot my life in Texas to move to Arizona for my job. I left all I’d ever known and loved.

What inspires you?
My son; I want him to have a better life than I did growing up, hence the reason for moving to AZ.

What advice would you give to someone who is just starting Crossfit?
Don’t look at the WOD beforehand, just show up or you’ll talk yourself out of going. Oh, and grab a bar that spins, ha!!

If you had to change your first name, what would you change it to?
I have always liked the name Delilah but my name is pretty awesome.

Where’s Waldo?
I believe he is buried under the mess in my son’s room.

Nanos or Metcons?
NANOS > No Bull > Metcons

If you could have a superpower, what would it be?
Considering this is a gym questionnaire I feel like saying “strength” is appropriate but I’d like to be invisible too.

What’s the best gift you’ve ever received?
If I don’t say my son he’ll get mad so my son Nyan, then my French Bulldog Kevin. In reference to material items, the blanket my grandmother made for me.

What’s your biggest pet peeve?
I have so many…the incorrect use of your and you’re, a close second not folding clothes immediately out of the dryer. I can’t deal with the wrinkles.