Zesty Chicken Lettuce Wraps


3 skinless, boneless chicken breasts (If you marinate your own, awesome. I Like to buy the already prepared chicken breast)
2 table spoons of amino
Half cup of orange juice
juice of 2 lemons
juice of 2 limes
½ tablespoon chili powder
¼ teaspoon smoked paprika
½ jalapeño pepper, minced
1 minced garlic clove
Zucchini and squash
1 teaspoon salt
½ teaspoon black pepper
pineapple guacamole, to garnish
6 strips of bacon
Sir Kensington’s Chipotle Mayoor homemade chipotle mayo
Broad leaf lettuce for wrapping


Preheat oven to 400 degrees.
Place chicken in a gallon re-sealable bag or in a deep dish. Add orange juice, lemon juice, lime juice, chili powder, paprika, jalapeño, garlic, salt and pepper. Mix well to coat the chicken and place in the fridge for an hour to marinate.
While chicken marinates, make pineapple guacamole. Dice up the zucchini and squash and cook in the microwave for 5 minutes leave for later.
Once guacamole is made, place in the fridge to chill. Place slices of bacon on a rimmed baking sheet lined with aluminum foil. Put in oven and bake for 15-20 minutes, or until bacon is cooked to preference then set aside for later. Using the bacon grease, carefully pour into a skillet and use it to brown the zucchini and squash from the microwave.
Remove foil. Place chicken on baking sheet and into oven for 15 minutes (discard marinade), then turn on the broiler and cook for 3-4 minutes until the chicken has browned on top and is completely cooked through.
Place a couple pieces of butter lettuce on a plate, add chicken, top with chipotle mayo, bacon, and then guacamole and enjoy!(Yes the picture on the left is my take on this simple recipe!

A message from the ‘Colossus of Cleans’ Matt Foreman

Follow more article from Matt Forman at Catalyst Athletics

Stop, Calm Down, and Take a Look Back

By Matt Foreman


One of the best things you can do in your training life is stop and take an honest look at where you’re at.  We’re all busy people, and our workouts are probably just one more component of a hectic schedule.  We’ve got a variety of things to keep us jumping…jobs, families, school, friends, etc.  Sometimes it seems like we move at 100 miles per hour from day to day, trying to give the best performances we’re capable of in all these areas.

Your training is a big deal to you.  For crying out loud, you joined a gym and committed a lot of your money to this thing.  The longer you pursue it, the more it becomes a major part of your life.

And you’ve got goals.  These are the things you want to accomplish, and they’re often very different from person to person.  Some people primarily want to improve the way their bodies look.  Others are obsessed with lifting big weights.  Regardless of what your main objectives are, the one thing we all have in common is that we spend big chunks of our lives fighting to get them.

There are time periods when you don’t feel like you’re making any progress.  We all go through those, trust me.  You get frustrated because you feel like you’ve hit a wall and nothing is moving forward. It makes you cuss, cry, second-guess yourself, and…possibly…think about quitting.

At that point, I think one of the best things you can do is settle down, get your emotions under control, and take a big-picture look at how far you’ve come.  You might find you’re […]

The Science behind Success

On the Eve of Competition Season, now would be the best time to train harder and reach your peak. Athletes often turn to supplements to improve their performance. Because there are so many confusing choices, some good, some bad, Core Therapies is dedicated to taking the guesswork out of your buying decisions.  We have partnered with Metagenics, a provider of some of the highest quality performance supplements on the market and have also engaged Robert Flores MD, as a medical consultant. Dr. Flores has a sports medicine background and an undergraduate degree in chemistry. He is helping us structure the protocols for pre and post workout nutrition, as well as guidelines for those with other special nutritional needs such as pre-diabetes, weight loss, etc.

Getting Started

Some of the most common goals in the gym include:

Lose fat
Build muscle
Lose fat AND build muscle
Increase strength
Improve performance
Be healthy

In order to achieve these goals it is necessary to build a nutritional foundation that is based upon good eating habits.  It is most important to eat the right total amounts of calories, protein, fat and carbohydrates each day.  Your total daily caloric and nutrient consumption, combined with the quality of your food sources, will allow you to achieve a well-balanced diet primarily through your food intake.

Due to the intense nature of CrossFit workouts, or as a consequence of a weight loss diet, it may be in your best interest to supplement certain key nutrients and minerals so you can achieve your goals quickly, effectively and safely.

Pre and Post Workout Nutrition

Once you ensure your overall nutrition is balanced and your totals are right for the day, you should focus on the meals directly surrounding your workouts as an influencing factor for maximizing results.

What […]

Movement of the Month



Meet Carla – Core’s Athlete of the Month

Aren’t you sore? Aren’t you tired? Didn’t I just see you this morning?! The answers to all those questions are a simple “Yes.” Carla always says yes with small grin and soft voice. Don’t let that fool you because she is a beast. Like the literary metcon king Shakespeare once said, “though she be but little, she is fierce.” As I reflect on my experiences coaching/training with Carla on this Midsummer’s afternoon daydream, I can’t help but feel pride in how she is relentless in strengthening weaknesses and how much she fights each and every WOD. There are stretches where I see her giving max effort and wonder if she can go 4 more rounds or 6 more minutes. I keep waiting for her to fail a couple so I can quickly scale down the weight…I’m still waiting…in awe. Great work Carla!

– Head Coach Chris Ramsey

How/when did you get involved in CrossFit?

I became a member of Core CrossFit mid-January. However, my first workout was at the end of December. I’m always in the downtown area, and I remember always passing by the old building. I was always curious—until I finally made up my mind and went in to see what this CrossFit thing was.

Do you remember your first workout? How was it?

I remember being scared to go in by myself, so I took a couple of my friends. Our first workout involved bear crawls, pull ups, resistance band runs, and I think there was pushups and/or burpees in there. I thought it was pretty fun! I’ve always loved being active and this was something that was different, challenging and that I knew eventually I would be hooked on.

What were your goals when you first started? How have they changed?

At first I didn’t really have a […]

Congratulations Paleo Challenge Winner!

Wow, it’s been an amazing journey for this batch of Paleo Challengers.


Back in May a group of about 20 people embarked on their first ever Paleo Challenge.  We had a great mix of people who all shared the goal of getting healthier, losing body fat, improving their performance at the gym, and treating their bodies to a style of eating that would make them look and feel great. The $250 prize to the winner of the Challenge didn’t hurt either.

Over a 60 day period they supported one another through cravings, stressful days, and tough WOD’s and the results are just crazy.  If you see these Challengers, most don’t even look like the same people as when they began.

At the beginning of the Challenge we set up some guidelines to get all participants on the same page for the Challenge.  Over a 60 day period they would follow specific eating guidelines; they would post their meals daily in our FB group; they would do WOD’s each week with their partners or as a larger group; and if they deviated too far from the plan, they would have to complete a penalty WOD to get back on track.  Their adherence to those guidelines along with their change in weight and measurements would determine the winner of the Challenge.  With a $250 prize at stake, our Challengers worked their butts off to win… the bi-product of all that careful work was amazing results.

Well, we have a winner… the guys who has the word “win” right in his name – Kevin Winningham!

Kevin not only participated religiously in the day to day aspects of the Challenge, he was all over the weekly WOD’s (one of which included a gnarly […]

Meet Matt – Core’s Athlete of the Month

I’ve had the pleasure working with Matt pretty closely over the past 60 days through Core’s Paleo Challenge.  His dedication, positive attitude, and humor are just a few of the qualities that made him invaluable on the Paleo team and around Core in general.  Watching him transform, persevere through some gnarly cheat WOD’s, and seeing him encourage all the other Challengers and other athletes at Core made him the perfect pick for July’s Athlete of the Month. Congrats Matt, you earned it and you are such an important member of our family.  – Somone Johnson

How/when did you get involved in CrossFit?

I live in the Garfield area. One day, about two years ago, I was riding my bike around and saw the CoreCrossFit sign. It was a Sunday. I looked in the window and didn’t see any of your traditional gym stuff. All I saw were barbells, racks, giant balls, some rowing machines—I was like, “This is not a gym.” Then I saw the CrossFitters running around the blocks one morning and I wondered what the heck are they doing … but I still didn’t walk through the doors of Core. I waited and waited until January 4, 2013. I walked in to find out how to sign up. At this point I was 50 pounds overweight, wearing a 38-inch pant with elastic on them and they stretched! I was so tired each and every day, but I knew I had to join this gym. So I did on January 5, 2013, after a great Saturday workout.

Do you remember your first workout? How was it?

Yes, indeed! It was a Saturday workout. It was me and this other guy—no one else—and it was at 7 a.m. […]

Paleo and the Incredible Disappearing Woman

About 60 days ago, CoreCrossFit kicked off a Paleo Challenge. As we are compiling the results and selecting a winner, I wanted to share some of the amazing results our participants are seeing to get you, YES YOU, excited about joining the next Challenge that’s kicking off in August.
In a nutshell, our 20 or so participants are performing better at the gym, feeling great, losing their sweet tooths, and looking straight up lean and mean.
One Challenger in particular has already earned the name the “Incredible Disappearing Woman” because her transformation is well…incredible and every time we see her it’s like she’s disappearing in the best way. Keelin is one of our top female athletes at Core, a powerhouse jiu – jitsu athlete, and jumps into to just about every activity at Core that we offer.  When she signed up for the Paleo Challenge she reported that she “eats like a six year old boy” and seemed genuinely nervous to make such a big change with her eating.  I don’t blame her for her nervousness – she works long hours in a hospital, goes to nursing school, and is on a budget – making it no easy feat to completely change the way you fuel your body when you barely have time to breath! However, she jumped in with both feet and her dedication and discipline has paid off big time – in just sixty days she has transformed!

Wowzer, I know! She’s down over 16 lbs and almost 16 inches!
She looks incredible, and feels great and strong.  She no longer eats like a 6 year old and even with the stress of hospital work, nursing school, and life, she’s planning her meals, eating clean, and making great decisions […]

Being a Master

Those who know me well or have been hanging around CoreCrossFit for a while, know that I have been talking about starting a Masters program for a long time.  Personally, I have made a commitment to being strong and functional throughout the rest of my life.  One minor problem is that I have grandiose expectations and I fantasize a lot (I really need to simply get to work!). My daydreams consist of me “hot” at 55, 65, 75… rocking a singlet, Nike Romaleos, long flowing BLOND hair held back in a neon green headband, snatching my body weight.  Switch to me at the CrossFit Games, on the Leaderboard, sporting a Reebok CrossFit bra top (red),
compression shorts, arm sleeves, pink inno-8 F-lite 219s, shin guards, showing off a six pack and huge upper traps… get the picture?

In real life, I am fifty-four years old. I have had multiple sports-related surgeries that have left me creeky during and after WOD’s.  My cute Reebok bra tops are worn under forgiving t-shirts to hide the loose skin I have from two pregnancies in my forties.  My compression shorts can feel a bit tight in the waistline due to mummy-tummy or a belly bulge called diastasis recti – again from two pregnancies. I pee during double-unders (apparently common in perimenopausal women), and the list continues. My daydreams may never come to fruition, however, I am determined to take advantage of the excellent opportunity I have to create the best training environment for myself and all of the other 40+ year-old badass wannabes out there!

My vision  with the Masters program is to base our training on a set of standards that are devised from multiple input components – scientific data […]

June 3, 2014 – For All the Newbies

We’ve had so many new people joining the CoreCrossFit family over the past several weeks.  In honor of these new faces, I wanted to write up a little something about our Fastrack program with a gentle nudge (read: shove) directed at our new members to attend the program.
First What’s Fastrack?
We put together the Fastrack program with the beginner in mind.  It’s held three times per week on Wednesday and Friday nights and Saturday afternoons.  In Fastrack you will learn the fundamental movements that we use regularly in CrossFit workouts. We will cover lifts, gymnastics, and the CrossFit lingo that makes no sense unless you speak “CrossFit.”  You’ll also work to improve your conditioning, agility, baseline strength, and body awareness in an environment completely geared towards beginners.
Why YOU Should Join Fastrack
The short answer is: IT’S FUN. I remember what it’s like to be a beginner in CrossFit and I remember how un-fun it could be to be in a class surrounded by people who seemed to be super-athletes. Meanwhile I’m flopping around on a pull-up bar like a fish out of water and really embarrassed to ask “what the hell does EMOM even mean?” Although our coaches are trained to work with all levels during the swing of CrossFit classes, nothing replaces some good old fashioned TLC when it comes to learning the ins/outs/whys of each movement.  In Fastrack, movements will be explained at a slower pace and everyone around you will be a beginner, so asking questions will be completely and totally cool. Another excellent by-product of Fastrack will be opportunities to discuss ways to supplement your budding CrossFit athletic career.  The coach will be able to give you pointers on nutrition and supplements that […]