August 2019 Newsletter - BOOM!
Dearest Crave community,
As we approach the end of summer and the start of the new school year and football season, here are some things to look forward to:
- For those who haven't heard, the CrossFit Open will now occur during the Fall and starts in October. If you don't know what The Open is, ask a veteran Craver or your favorite coach or visit https://open.crossfit.com/ for more information.
- Our 24 hour WOD to benefit Lots For Soldiers will be held in November for the third year in a row. Stay tuned for more details.
- If you haven't been scanned on the Fit3D for your baseline measurement see a coach. The first one is free! Its a great tool for holding you accountable and helping you reach your goals.
- Looking long-term we are planning to hold a kids competition some time after the first of the year.
With all the new faces in box we want to take a minute to remind everyone of some basic points of etiquette. This section may just become a permanent footer in the newsletter.
- First things first. If you're late....10 burpees. Don’t make a coach have to tell you. Own it and do it. Not in ten minutes. Not after the WOD. Not after trying to whine your way out of them. Do them immediately.
- No one is to tear down their bar or any other equipment until the last athlete is done with their WOD. We are a community and that means we are not just working out for ourselves. We are there for each other and that means when you are done with your work your next task is to cheer others to the finish line.
- Your mom don't WOD here so clean up after yourself and your kids. Well, maybe your mom does WOD here but if she does, you're probably old enough to do it yourself or she is sick of doing it for you. So, give mom a break before she kicks your #$%.
- If you see someone you don't know, extend a hand and an introduction because if you don't.....BURPEES!!! Once again, as a community we want to be welcoming to one and all. Don't be a weirdo, say HI!
Athlete of the Month
I'm sure not many knew this but we had a D1 athlete joining us this summer. You may have had a clue as a breeze blew over you as she flew by you on a 400. This humble young lady just comes in everyday looking to learn and get better. Always asking for tips and tricks to improve so that she can carry it over to her collegiate running career. Congrats Lauren and good luck with your academics and the upcoming running season at BGSU!
Recipe of the Month
Almost 5 Ingredient Pizza Spaghetti Pie
Prep Time 25 mins
Cook Time 1 hour
Total Time 1:25
1 large spaghetti squash (about 600 grams)
1 pound italian sausage
1/2 yellow onion, diced
1 cup pizza sauce (no sugar added)
1 teaspoon dried basil
salt and pepper, to taste
3 eggs, whisked
(optional: add anything you like with pizza: veggies, basil, even cheese if you do primal)
Preheat oven to 400 degrees.
Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees.
Once squash is done cooking, remove threads and place in a greased 8x8 baking dish.
Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces.
Add pizza sauce, dried basil and salt and pepper to the pan and mix well.
Add sausage mixture to the 8x8 dish and mix well with spaghetti squash threads.
Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.
Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust that doesnt give when you press on it in the middle of the dish.
Let rest for 5 minutes before serving.