SQUATS -Coach Erin

I have been working on improving my squat form over the past few months. I have a tendoncy to let my knees come in a bit and my chest tends to go forward as I come back up as the weight gets heavy. This is a very common occurance that all of us coaches see with my athletes in the box on a daily basis. So I wanted to give you all a little insight into what I personally have been doing to start making some positive changes in my squat that will ultimately help me to hit new PRs and avoid knee injuries.

-First, I have been stretching out my hips, quads, calves, IT band, hamstrings, etc A LOT. I’m doing ROMWOD (www.romwod.com) and additional stretching. https://www.youtube.com/watch?v=UY31J5BeKrg

-Second, I’m using the small bands to help active my glutes on a daily basis.

-Third, I’m doing bridges/glute raises and GHD back extensions a lot. https://www.youtube.com/watch?v=IIMFSRBkUvo

-Fourth, I’m being mindful of how I am standing. I tend to stand with my right foot turned way out. So I am really focusing on standing with my feet squared up which helps to keep your glutes and other muscles firing correctly and helps to alleviate muscular imbalances.

-Firth, I am making sure I sit and stand with good posture and I am doing stretching to help open up my chest and thoracic spine. (aka T spine) https://www.youtube.com/watch?v=CrKstFEd3oU

-Lastly, when I squat I am focusing on driving with those hips as I come up, keeping my knees out and squeezing my glutes.

I hope these tips and quick videos will help you to improve your squat form as well!

Erin Palmer

Fun Summer Recipe -Coach Erin

It’s summer and it is HOT!!!!! What’s the perfect summer time treat? If you’re like me ice cream is my go-to cool and creamy treat. But what if you don’t want to deal with what it does to your digestion, energy levels, workouts, guilty conscious or all of the above.

Here is a super QUICK and very tasty way to get your ice cream fix without doing yourself in. Enjoy!


Pizza Spaghetti Pie -Coach Joselyn

I love food. I look forward to meal time not only because I’m hungry, but also because I just enjoy food. I also really like cooking and feeding people, and love to try new recipes. When my husband and I decided to go “full paleo” after doing a diet challenge with Bayou City, we really never turned back. Sure, I have some ice cream or cake once in awhile. But by eating good food to fuel my body 90% of the time, I don’t feel bad about the 10% of the time I have something really deliciously yummy.

I will never be one of those people that can eat the same thing day in and day out. I definitely meal plan, but don’t often eat the same thing two weeks in a row. One recipe that I don’t mind repeating several times though is Pizza Spaghetti Pie. I make it with a spaghetti squash, and it really fills me up and makes a lot of food. I found this recipe on paleomg.com, which is a paleo blog by Juli Bauer. She has a lot of delicious stuff on there, whether you eat paleo or not.

1 large spaghetti squash (about 600 grams)
1 pound italian sausage
½ 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 an 8×8 greased 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 8×8 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 doesn’t give when you press on it in the middle of the dish.
Let rest for 5 minutes before serving.

So, enjoy this recipe! I think it’s pretty tasty. Also, here’s the link to her blog! I hope you like it.


Worth a Listen -Coach Geno

Check out this cool episode: https://itunes.apple.com/us/podcast/brute-strength-podcast/id986759513?mt=2&i=366663058

A good thing to lister to on those long drives home or while you are trying to clear your mind.


Sunbutter Bars -Coach Erin

I love a good dessert and I love it even more when it doesn’t make me feel like hot trash after eating it! These Sunbutter Bars are the perfect quick and easy treat that you can take with you to those summer BBQs and pool parties. I use Enjoy Life Brand Chocolate chips as the topping. Enjoy!



Meet Coach Joselyn

Well hello there, it’s nice to check in with many of you from the coaches side of things! For those of you that don’t know me, hey! I’m Joselyn and I’m the latest addition to the coaching staff at Bayou City! At the end of April I hopped on a plane to Atlanta and spent the weekend learning and soaking up as much as I possibly could at the Level 1 seminar, and started coaching the 8:30 AM class shortly after.

Let me share a bit about myself. I love food, my French bull dog Louis, my husband Patrick, and the Saint Louis Cardinals (in no particular order). I have a background in dance, and have trained extensively in classical ballet all my life. I actually majored in dance with an emphasis in ballet in college, but realized somewhere around my junior year that I wanted more out of dance than a ballet company could offer me. I started training on aerial silks, trapeze, and a cube made out of steel pipes that hung about eight feet in the air (yes! Just like Cirque du Soleil! Only they’re a bit better than I am!). I fell in love with the daredevil part of movement, and secretly loved the aches and pains that came with getting stronger.

I moved to Houston from Saint Louis after graduating college because my husband Pat (fiancé at the time) got a job down here, and I finally started crossfit after he basically dropped me at the door and wished me luck. I wish I could say I was smitten after my first one-on-one with Lori Reilly, but it took a month or two or three for me to really love Crossfit, and the natural competition and support within this great loving community. Two and a half years later, here I am, stronger than I have ever been, smarter about my movement inside and outside the box, and happy!

I still dance professionally, so if you would like to see a performance, stay posted for my big show in August at the Hobby Center with my dance company Noble Motion Dance. They’re a contemporary company that really values athleticism, so it’s right up my alley and hopefully yours!

If you want to chat or workout with me sometime, you’ll find me coaching the 8:30 AM! I would love to talk Crossfit, dance, and life with you!

Until next time,
Coach Jos

Who Wants Pancakes? -Coach Tanner

Ever crave pancakes? I know I do. Would you like some pancakes that won’t make you feel so guilty? I know I would. Well guess what!? I have found it! Here is a recipe of paleo pancakes that I swear by. Even Me and my fiancé Courtney’s non-paleo roommate begs me to make these atleast once a month! And the great thing is that you can find all the ingredients at your local grocery store.

4 large eggs, beaten
½ cup coconut flour
½ cup tapioca flour
½-1 cup coconut milk*
1 tbsp honey
1 tsp white wine vinegar
1 tsp vanilla
½ tsp baking soda
¼ tsp salt
ghee of coconut oil (to coat skillet)

Triple Berry Compote:
1 cup raspberries
1 cup blueberries
1 cup blackberries
1 tbsp honey
1 tsp arrowroot flour
Mix all the dry pancake ingredients together in a bowl. Whisk in all the liquid ingredients (except the coconut milk). It will be clumpy.

Slowly add the coconut milk. You may need more or less depending on your coconut milk (*full-fat, canned coconut milk tends to be thicker than homemade or store-bough). Continue adding the coconut milk until your batter has reached the desired consistency.

Heat a skillet or griddle on medium-high heat and coat with ghee or coconut oil.
Spoon the pancake batter onto the skillet. Use the back of a spoon to smooth each pancake into a round shape. Keep pancakes to approximately 3-4 inches in diameter as they’ll be easier to flip. Cook for 2-3 minutes on one side, then flip for an additional 1-2 minutes. Make sure to watch the pancake, they cook quick! I would also add a little ghee or coconut oil into the pan for every pancake.

Remove from pan and serve immediately with triple berry compote or your favorite syrup. I typically use agave nectar syrup.

To make the triple berry compote, mix the berries and honey together in a small saucepan. Heat over medium heat, while stirring 2-3 minutes. The heat will start to soften the berries into a liquid. Add the arrowroot flour and stir for another minute. Serve on top of the pancakes.


Nutrition Info -Coach Geno

“For those of you looking for a quick nutrition overview check out this link. Now don’t just look at the headlines, READ the article fully. It can be easy for us to lose track and look for quick fixes but if i have learned anything, the hardest thing to do is to staying consistent.



MCT Oil -Coach Erin

The MCT oil trend… Should you be jumping on this band wagon?

Every few months it seems as if there is a new trend that is popping up in the health and fitness world. Whether it’s purple potatoes are all-of-a-sudden a miracle food or the ketogenic diet is taking over the world, it seems like the “next best thing” is always right around the corner ready to make us into the best versions of our athletic selves.

So is MCT oil, also known as Medium Chain Triglyceride oil, different from any other trend? Or is this just another gimmick that will be long forgotten by this time next year and all you’ll have to remember it by is a half used 32 ounce bottle of organic coconut derived MCT oil collecting dust in your kitchen cabinet?

In my professional opinion, I believe that MCT oil can play a very important role in many athletes’ health. But like everything else, not every program, product, or protocol is right for every person. So it’s important to do a little research or ask someone, like myself, who works in the health and nutrition realm if MCT oil could be right for you.

Triglycerides, or fats, (don’t let that term freak you out, we all need them) help the body to stay satiated and energized. They help to ward off sugar cravings, hunger and the urge to over eat. They also help us to stay energized both physically and mentally and keep hormones balanced. I also feel it is important to note that taking a MCT oil is not going to increase your triglyceride levels if that is something that is concerning you. Heighten triglycerides comes from an abundance of inflammation throughout the body and from eating too much sugar, starch, processed foods, trans fats and just leading an unhealthy lifestyle in general.

Medium Chain Triglycerides are interesting because they by-pass the digestive tract and are quickly metabolized in the liver to produce energy for immediate use by the body. This makes it a great fat source for those who do not digest fats very well or have gallbladder issues because a MCT oil will make it easier for those with these issues to absorb and utilize fat soluble nutrients like vitamins A, D, E and K much better, which are all needed for hormonal and immune system health and balance.

Coconut derived MCT oil in particular, can help to boost the immune system and balance out digestive issues because of the high levels of caprylic acid in coconut. Caprylic acid is great at killing of microorganisms like molds and fungus, which are very common digestive overgrowth issues I see in many clients who have taken antibiotics, use anti-inflammatory or steroid medications, are on hormonal birth control, have issues with bloating, heart burn and other digestive concerns, crave sugar, alcohol or starches or have a lot of food sensitivities.

I personal take about 1 tsp of MCT oil in the morning with breakfast and find that it really fuels me and keeps me feeling strong throughout my long workouts, making me feel like I can just keep going and going and I don’t feel like it takes me hours to recover after a hard morning of training. Good bye WOD brain!

Every once in a while one of these “next best thing” trends actually holds up. Health and fitness buffs have been using MCT oil for a few years now and many are singing its praises, and for good reason, I think MCT oil is a trend that will become a mainstay.

If you would like to learn more about MCT oil and to find a good, reputable brand (there is A LOT of garbage out there!) check out this great article by Katie, The Wellness Mama. (one of my favorite blogs)

http://wellnessmama.com/98671/benefits-mct- oil/

7 Quick Questions with Boone

If you haven’t met or worked out with Boone, you are missing out! Here’s your chance to get to know him a little better today!

1) What Brought you to BCCF?
In the late summer of 2012 I was working out with a friend at LA Fitness and we discussed changing our workout style by adding some Crossfit into our regular workout routine. In the effort to find a Crossfit gym which met our needs we decided to try out a few different gyms and I tried BCCF because of a couple friends who recommended based on the coaching and the programming. My friend tried a different gym and we never spoke again.

2) What do you do for a living?
I earn income as an analytical system design engineer. In short I design systems which provide a signal of a desired measured component which could be anything from pH, conductivity, to specific compounds such as H2S, CO, CO2, or even water.

3) What was your workouts before BCCF, and any sports you played?
Other than my time at LA Fitness, I used to run track in college and also played softball in a noncompetitive league is Friendswood.

4) What is your favorite workout movement?
Bear complex has always been my favorite movement, if you try really hard you can reverse curl the power clean to make sure you work the biceps.

5) What motivates you?
Always trying to be better than myself has been a constant motivation in my life, if you can do it once do it again, and why not faster.

6) What is/ are your greatest improvements since being at the BCCF?
Despite still being terrible at them, hand stand pushups is probably where I am most improved.

7) What goals do you have that the BCCF community can help you with?
I want to start working on my beer mile, so drinking while working out I suppose is the next logical step. I am going to count on the continued support of everyone at the gym to ensure I do not slack on my training.