Member Stories

Use CrossFit training and Paleo nutrition to look, feel, and perform better. Get 6 free articles to learn more.
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Welcome Harley!

ImageWe’re excited to welcome back 6 am regular Stacy Small, who has just returned to training five weeks after having her first baby. Harley Morris Crawford was born February 25 at a 8lbs 14 oz and 21.5 inches long.

Stacy did CrossFit all the way through her pregnancy until two weeks prior to delivery. “Chaz has been my coach and has offered me great support. I really appreciate her. I’m glad to be back!”

Congratulations to Stacy and husband Ben Crawford and welcome Harley! It’s great to see you back, Stacy.


by × April 1, 2014 ×

Fast, Easy, and Delicious.

I have a formula for the easiest meal ever to cook. Takes 10 minutes, it’s nutritious and healthy, and delicious:

A fatty bulk sausage + whatever vegetables you have on hand + a big pan =
this fast, easy, delicious and nutritious meal


The Meat: I like to get a fatty sausage because then I don’t have to add any fat to the pan; I just render the fat from the sausage and use that to cook the veggies. Lamb (like a merguez) or pork (like a chorizo) are your best bets. I like pre-seasoned sausage over bulk ground meat because then I don’t even need to add any seasoning – it’s just so simple and easy.


Even better is if you find something super flavorful made from local, pastured meat. Last weekend at the opening day of the West End Farmer’s Market (just outside SRSC’s door) I met Tara Ross of Gypsy Girl Sausage and picked up these yummy packages of her well-flavored sausages made from local pastured meat.

The Vegetables: Use whatever vegetables you like, that are cookable. I happened to have these on hand today: mushrooms (wish I had more), a little bunch of sprouting purple broccoli, and some small rainbow chard leaves.


1. Put the fatty sausage in a cold pan and turn the pan on to medium-low. This is how you will render the fat.


2. When the fat starts oozing out, break up the sausage so it covers the pan and the fat and the juices start to spread everywhere.


3. Turn the heat up a little and add your veggies. Here I put mushrooms first, to soak up all the flavorful juices, then the broccoli, which needed to get tender. Stir it all around.

4. Last I added the leafy green chard and mixed it in.


5. Throw the top on the pan for a minute or two, and voila.

6. Fried eggs make everything better to me, so I throw some on top plus a little chopped herb.


The kids were away for their spring break, so this is all for me. :)

by × March 20, 2014 ×

The Benefits of a Good Training Partner

This is a guest post from SRSC members and training partners Trisha Aylor and Kether.

ImageFinding a good training partner is like finding the right pair of jeans—it can be elusive, but the right one just fits.

The benefits, however, extend far beyond just having someone to alternate sets with during 90 minutes of weight training. A good partner is one of the keys to getting the most out of all the classes and challenges at Santa Rosa Strength and Conditioning.



So how does one identify a good training partner? Some practical threshold issues are:

#1  attending the same classes and having the same general schedule
#2  getting along, having a similar temperament
#3  similar height and weight load capabilities

A partner meeting the above criteria will lead to a more consistent and productive workout—you’ll receive ample rest time between alternating sets as one of you rests while the other lifts. You have your own set of technical eyes to critique and make suggestions as to using proper form and preventing injury and improper techniques—stopping errors before they become bad or unsafe habits.

DSC_0186Your partner can encourage and support you throughout the workout. He or she is familiar with your previous performance and therefore truly appreciates and praises your progress (or commiserates with your struggles)—let’s be honest, we all have our bad days…or weeks. Having a partner also helps make you accountable to showing up to class and doing your best at each workout, even those days when you’d rather sleep in or find an excuse not to go.

It’s almost guaranteed that if you’re supporting each other during hellish WODs and strength workouts, you’re also likely to get along outside the Box. Having the common interest in Crossfit and an active lifestyle lends itself to meeting up for coffee, going on a hike, or sharing good conversation over a healthy meal. You might discuss your goals and challenges, (New Year’s) resolutions, or use your partner as an objective sounding board.

Once you’ve found a good workout partner, the benefits extend far beyond the weight rack. It is worth investing the time in trying out different workout partners until you find the one that truly fits and benefits you both.

by × February 27, 2014 ×

Our Next Bring a Friend/Free Workout is March 8th

by × February 25, 2014 ×