CrossFit Tiot

Group pics from our last week in 153 Morse Street. These people are home 🫶🗑️🦝 . Always Forward 👊

Woof woof! It’s Wednesday! Meet Simba, another fresh little guy. His favorite things to do include: biting and nibbling on anything within reach during his teething phase, sprint up to anyone and showing them so much love as if he hasn’t seen that person in 10 years and of course treats - big food guy!!! Smooches from Simba 💋🐾

Consistency isn't just a routine; it's a lifestyle.

At CrossFit Tiot, we emphasize the immense value of showing up – not just when it's convenient, but especially when it's challenging. Aim for 3-5 days of dedicated fitness, whether you're crushing it at the gym or embracing outdoor activities! Your body craves the regularity of movement, and it rewards you generously for it.

Why consistency matters:

*Physical Transformation: Regular exercise, combined with a balanced diet, transforms your body. You'll notice increased strength, improved endurance, and a boost in overall fitness levels.

*Mental Fortitude: Consistent workouts enhance mental resilience. Overcoming obstacles in the gym translates to overcoming challenges in life, fostering mental strength and determination.

*Healthy Habits: Establishing a consistent workout routine helps you build healthy habits. It becomes a part of who you are, influencing your choices beyond the gym – from nutrition to sleep and stress management.

*Sustainable Progress: Sustainable fitness progress isn't about quick fixes; it's about steady, incremental improvements. Consistency is the key to achieving and maintaining your goals in the long run.

Remember, your body is your most priceless possession; take care of it. Commit to at least 3-5 days of intentional movement every week, whether it's a CrossFit class, a jog/walk, or a yoga session at home. And equally important, honor 1-2 rest days for recovery!

Your consistent efforts today will shape your healthier, stronger, and happier tomorrow.

CrossFit Tiot’s Recipe Recommendation: High-Protein Chicken and Quinoa Salad

This delicious chicken and quinoa salad is packed with over 25 grams of protein and includes a variety of vegetables. It's perfect for a nutritious meal that fuels your fitness goals. You can also double this to have enough for ~4 meals!

Ingredients:
1 cup quinoa, cooked
6-8 oz chicken breast, grilled and sliced
1 cup baby spinach
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red bell pepper, diced
1/4 cup red onion, finely chopped
1/2 avocado, sliced
1/4 cup feta cheese, crumbled
1/4 cup almonds, sliced or slivered
1/4 cup dried cranberries
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon honey
Salt and pepper to taste

Instructions:
*Cook the quinoa: Rinse ½ cup of quinoa under cold water. In a medium pot, bring 1 cup of water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed. Fluff with a fork and let it cool.

*Grill the chicken: Season the chicken breast with salt and pepper. Grill over medium-high heat for about 6-7 minutes per side or until fully cooked. Let it rest for a few minutes, then slice it into thin strips.

*Prepare the salad: In a large bowl, combine the cooked quinoa, baby spinach, cherry tomatoes, cucumber, red bell pepper, red onion, and avocado.

*Add the protein and toppings: Top the salad with the sliced chicken breast, feta cheese, almonds, and dried cranberries.

*Make the dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper.

*Dress the salad: Pour the dressing over the salad right before eating and toss gently to combine.

*Serve: Divide the salad into portions and enjoy!

This recipe makes ~2 servings!

This salad is not only high in protein but also provides a great balance of healthy fats, fiber, and vitamins from the fruits and vegetables. Perfect for a post-workout meal or a nutritious lunch!

It’s that time of week, our favorite day… Woof Wednesday! 🐾 meet: Freyja 🐾 Her favorite things are chasing bunnies, silently judging people and of course, her dad and his better half . She’s been frequenting the gym in the later afternoons/early evenings and loves to perch herself near the garage doors for some nice scenery. *smooches* from Freyja 💋

Minimalist reminder.

Happy Woof Day!! It felt fitting to post Nova on her Mom’s birthday since Mom and Dad are paws down, her favorite things on earth. Oh, and Dad’s birthday is tomorrow too so basically these are her 2 favorite days of the year.

Facility Feature!

YOLK

At CrossFit Tiot we pride ourselves on having equipment to support your various training needs and expose your training to various modalities!

Using a yolk for training, often seen in strongman competitions, offers numerous benefits that can enhance your strength, stability, and overall fitness.

Yolks can help develop full body strength, core stability, posture, bone density, and alignment. It’s also a great functional piece of equipment… carrying things from Point A to Point B is a real life need!

Though the yolks are typically a strongman focus, they can be fun to try and to work into your training. Make sure you set the height of the crossbar appropriately to get the legs 6-12” off the ground while standing!

Give the yolk a try during Open Gym, or ask your coach how you might be able to incorporate them (or progressions to it!) into a workout!

Here’s the HMH schedule for the week! 👊🤘