November 2011 TITLE AUTHOR(S) Keeping Kids Corralled Martin The Kitchen WOD Massie “I WOD for Ted Hoyt” Goodson Climbing the Urban Jungle Ford Breakfast Pizza Brown/Dazet Bearing the Standards Tucker/Hyland New Jersey Gets Nasty Achauer In Service to Their Country Wagner Run, Baby, Run! Achauer Talking a Good Game Edelman CrossFit Burpee Stickball Martin Single? Starr Grow Your Mo Achauer Oly Optimization Vaughn Throwing Down the Gauntlet Achauer Grant Writing for Kids Programs Poggi Whine-Free Food Brown/Dazet The Best of the Best Warkentin All in the Same Room Beers Memorial Days Pace Chris Spealler: The Fire Inside Greene A Month of Pumpkins Martin/Patenaude/Poggi-Bills Motherhood and CrossFit Mitchell/Scahill Copyright © 2011 CrossFit, Inc. All Rights Reserved. Subscription info at journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com Keeping Kids Corralled Mikki Lee Martin explains how to manage the little ones in your gym with a safe kids area full of entertainment. By Mikki Lee Martin CrossFit Kids November 2011 Danell Marks Many affiliates struggle with the concept of a kids area, a place for siblings of CrossFit Kids clients, kids waiting for CrossFit Kids classes or the children of parents who are CrossFitting. As your affiliate grows, so will the population of kids on site. 1 of 2 Copyright © 2011 CrossFit, Inc. All Rights Reserved. Subscription info at journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com Corralled ... (continued) Be aware that you might fall under state or local daycare licensing laws if you provide “care and supervision” in your kids area. This might mean that having a babysitter or someone with the children creates the need for licensing in your state. Check with your legal counsel and review the local regulations to ensure that you follow the required steps for your arrangement. For example, simply having a designated kids area does not necessarily create the need for licensing in California; however, adding a “care provider” changes everything. This is perhaps the most cumbersome obstacle to negotiate. Below are additional things to consider: • Create a rule sheet for expected behavior in the kids area and post nearby. • Ask that parents do not contribute toys or activities to the area without first filtering through the trainer staff or management at your box. • Let the parents know that you expect them to keep Danell Marks the kids’ behavior within your guidelines, and make sure they understand that trainers will pull them from class to deal with any discipline issues. • Avoid being asked to mediate disputes between kids; • Bean-bag chairs seem like a good idea, but when encourage the parents to speak to each other about piled on top of each other they can be used to “squish any issues. This may be an excellent time to practice little Billy for time” or make “sister sandwiches.” sprinting. • Butterfly-style chairs are relatively light and can be • Think through everything you place in this area. Look thrown for distance; further, they offer poor support at it from a risk-management standpoint and assess to climbers. all possible scenarios. • Child-size wooden Adirondack chairs seem to work • When it comes to providing artistic diversions for the well, and the kids like the special size. kids, we have found chalk to be the least permanent creative option. • Options for enclosures vary widely. We have seen enclosures using half-wall drywall, Plexiglas (CrossFit • Noise-making toys and instruments will be a Ethos), three-foot iron fencing (Captain CF), and wire distraction to instruction, although the irony of clown mesh fencing (CF Oahu). Whatever your choice, we toys laughing while clients attempt to PR Fran might highly recommend a see-through option. be entertaining. • Keep nearby doors with outside access closed at all • Books are great, but do not expect them to withstand times. toddlers very long. • Try not to set up your kids area in front of a window. • Small toys—e.g., LEGO sets—become a clean-up headache. Opt for larger items. • Put a bell on nearby doors. • Frisbees and Nerf balls are fine if there is nothing • Keep workout equipment out of reach. nearby that can be broken (like framed certificates or articles). ♦ 2 of 2 Copyright © 2011 CrossFit, Inc. All Rights Reserved. Subscription info at journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com The Kitchen WOD Mise en Place: CrossFitting chef Nick Massie on how to make cooking fast and enjoyable. By Nick Massie November 2011 Food—we all eat it, and most of us enjoy it. Some look to it for comfort, while others see it strictly as fuel. However you view food, there is one resounding truth: it can be a daunting task to learn to prepare it well. From planning a weekly menu to shopping, storing, cooking and cleaning up afterward, a lot goes into food preparation. The following are some valuable lessons I’ve learned in the kitchen over the past 15 years. I hope that sharing them with you will provide a better understanding of how to approach cooking, and that you will learn to enjoy planning your weekly menu. And maybe you’ll see how similar cooking can be to CrossFit. Will Wissman Will 1 of 4 Copyright © 2011 CrossFit, Inc. All Rights Reserved. Subscription info at journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com Kitchen ... (continued) Mise en Place One Step All “Mise en place” is the most basic lesson one can learn in This is a concept I learned from one of my culinary-school the kitchen. It’s like learning the squat. teachers, Vern Wolfram. Think of it as multi-tasking with a Henry Ford-assembly-line twist. Translated literally from French, it means “putting in place”; in culinary terms, it means “everything in its place.” This is To understand this concept, ask yourself questions like, how you set up for a dinner service in a restaurant, and this “How many times am I going to open the fridge?” “How is how to best set up for preparing a recipe. You go down many trips am I going to make to the grocery store today your ingredient list and prep everything so it’s ready when or this week?” and “How many times am I going to peel and the cooking process begins. dice onions?” Think of streamlining your work processes. Plan your meals and have an idea what you have on hand so you only have to go to the grocery store once per week or maybe twice to keep things fresh. If you are going to be preparing With CrossFit, three recipes that all have onions, then figure out how cooking and life, many onions you are going to need, and knock them all out at once. This also works for unloading the dishwasher efficiency is a good thing. or putting away dishes. Instead of making a trip to the cupboard for each dish, take dishes out of the dishwasher and organize them on the counter, then bring all plates to the plate cupboard at once, all silverware to the drawer at once and all glasses to the … you get the idea. Equate it to the Filthy Fifty. You can either set up all your How does it relate to CrossFit? bars, weights and stations before the clock starts or you can do it as you go. It just makes sense to have everything set up ahead of time. In the end, it will make you more efficient, and with CrossFit, cooking and life, efficiency is a good thing. Clean as You Go It’s another seemingly easy task, but how many of you have set out to prepare a simple recipe and ended up with a train wreck of a kitchen and a sink full of dishes? You’ve put all your energy into preparing the meal, you’ve just enjoyed eating it, and now you have to return to the kitchen to do all the dishes. What a drag! This would be like a box owner running different workouts all day at the gym but not requiring athletes to put away their equipment. Then, at the end of the day, the trainer alone takes on the task of putting away everyone’s gear. It just doesn’t make sense. Make it your goal to start each cooking session with a sink Sim Hyon full of hot, soapy water and to end each session in the same situation: all dishes cleaned, wiped dry and put away, with only hot soapy water to wipe the table after dinner and just enough room in the dishwasher for the plates, silver 3-2-1 ... Cook! and glassware you just used. 2 of 4 Copyright © 2011 CrossFit, Inc. All Rights Reserved. Subscription info at journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com Kitchen ... (continued) When training and setting up a class for a barbell workout, I found it useful to break the classes up into groups to retrieve barbells, bumpers and collars. We would do it for time and it was always more efficient. Think of streamlining your work processes. Plan your Hyon Sim Hyon meals and have an idea what you have on hand so you only have to go to the grocery store Cooking is more efficient and enjoyable when you once per week.