Coordination and Agility

This week we are back with a continuation of our ten general physical skills. These next two skills are often not a focus in training, but are a necessity in life. Coordination and agility are our topics of discussion!!

Coordination is “the ability to combine several distinct movement patterns into a singular distinct movement.” ( This is most likely a term you’ve heard all of your life. You won’t remember it, but you first heard it in your early childhood. Coordination comes into play when developing gross motor skills. Learning to walk, jump and climb all require combining multiple movements into one singular movement. When you are first learning a new skill, you may often feel jerky and awkward, like a baby learning to walk. Think back to On Ramp when you first learned the clean or snatch. How smooth was the movement? Probably not very smooth at first, but over time and with more practice, these movements became easier and you felt more “coordinated”. In the weeks and months after On Ramp class, you probably performed most of these movements with less thought about each individual step. Coordination can only be improved through practice. Over time, your muscles learn to work together and less energy is required to perform the movement. Better coordination means fewer falls and injuries in everyday life.

Agility is “the ability to minimize transition time from one movement pattern to another”. ( It’s your body’s ability to be efficient and effective in movements. How quickly can your brain tell your muscles to respond to a situation that requires a quick, change in direction. Agility training will improve your natural reflexes and your overall balance, which will allow you to remain functionally independent for many years to come. Agility is extremely important in the sports arena, but it’s often a forgotten skill for an average individual. Everyone is capable of improving their agility, but it takes lots of practice. 

Next time we have that agility ladder out at Ole Glory. Give it your best effort. Let’s see how quickly and efficiently you can move through it. 

Pumpkin Pie Protein Smoothie

If you haven’t gotten the chance to try Driven Nutrition’s Cinnamon flavored protein then you’re missing out! This smoothie will definitely put you in the holiday spirit!


1 Scoop Driven Whey Cinnamon
1/4 cup canned pumpkin (or your own homemade puree)
Aprx 4 apple slices (can just use a whole small apple)
1/4 cup crushed ice
1/4 cup oat milk


Blend and top with Fat-Free Whipped Cream and Cinnamon Powder for decoration if desired.

* Adding ginger to this recipe – puts it over the top! But it’s not for everyone*

The Benefits of Whey Isolate

Here is the down low on the upside of using whey isolate. Whey is a milk product derived from cheese manufacturing. It’s uses go far beyond adding quality protein to your diet, it can be found in everything from conditioners and facial moisturizers to cake batters.

As you might expect the quality and bioavailability of whey used in cake batter and high quality whey isolate is worlds apart. The whey isolate used in the Driven whey and the IsoDrive is produced using microfiltration. This process uses filters to separate only the Isolate fractions of whey followed by a temperature neutral drying process. The whey is never given a charge, no chemicals are used and the protein is never heated. The end result is the most bio available protein on the planet!

What’s this mean for you?

IsoDrive hits your muscles fast! After a WOD your broken down muscle tissue is starving for amino acids to repair and rebuild. IsoDrive is quickly digested, flooding the muscles with an abundance of amino acids. IsoDrive is as lean as it gets when it comes to adding extra protein to your diet. It contains only one gram of sugar, one gram of carbohydrate and less than one gram of fat! Being nearly free of lactose whey Isolate is also an ideal protein for those who are sensitive to milk products and associate whey protein with gas and bloating.

When is the best time to use it?

IsoDrive can be used anytime but there are two ideal times you can get an added boost from this super protein. One is immediately upon waking up in the morning. When you sleep (and don’t eat) for long periods your body is in a catabolic (muscle wasting) state. By ingesting a fast source of protein you can quickly stop this muscle breakdown. The other time you want to take advantage of isolates fast breakdown is, as mentioned before immediately following intense strength training for quick recovery and to prevent further breakdown of muscle tissue. You don’t grow and get stronger in the gym, that process starts right after the last rep is completed. It’s up to you to make sure you have the right nutrients to create this anabolic environment.

Is it expensive?

Whey isolate does cost more than lower quality proteins but consider this. When you purchase IsoDrive® that percentages jumps to 93% pure protein! While the cost is more upfront you get more bang for your buck in terms of quality!

To recap, for high performance athletes and those wanting maximum recovery pure IsoDrive is best!

Get with an OG Coach today to get your favorite flavor on our next order in a week!

Paleo Crockpot Jambalaya Soup

Cajun Country calls for Cajun cooking, but it’s hard to keep these meals on the healthier end! What if we could have the best of both worlds?! This recipe passes a good time at our Cajun house.  If you’re not Paleo make some rice, Cher! 


-3 cup Chicken stock

-4 peppers, any color, chopped

-1 large onion, chopped

-1 can diced tomatoes with juice

-2 cloves garlic, minced

-2 dried bay leaves

-1 lb. large shrimp, raw and de-veined

-4 oz. chicken, diced

-1 pkg. spicy Andouille sausage 

-1/2-1 head cauliflower, riced

-2 cup okra (optional) 

-3 Tbsp Cajun seasoning, use your own or see recipe below

-1/4 cup Frank’s Red Hot Sauce, or hot sauce of your choice

-1-2 Tbsp Arrowroot Flour, if desired *see notes

Cajun Seasoning:

-2 1/2 Tbsp paprika

-2 Tbsp salt

-2 Tbsp garlic powder

-1 Tbsp black pepper

-1 Tbsp onion powder

-1 Tbsp cayenne

-1 Tbsp dried oregano

-1 Tbsp dried thyme

(Yields about 2/3 cup)


-Put chopped peppers, onions, garlic, chicken, Cajun seasoning, hot sauce, and bay leaves, in crock pot with chicken stock, and diced tomatoes with juice. Set on low for 6 hours or high for 3 hours. 

-Cut florets off of cauliflower. Add to a food processor, and pulse to rice consistency, set aside. 

-About half way add in Andouille sausage to crock pot and give a good stir. 

-For the last 20mins of cooking add in riced cauliflower and raw shrimp. 


If you prefer a thicker consistency use Arrowroot flour to thicken. Dissolve 1-2 Tbsp Arrowroot flour in 1/4c cool water. Add this to the crock pot at the same time you add shrimp and riced cauliflower.  Also, you can choose to quickly steam the cauliflower rice, and serve the Jambalaya over it, if you prefer. 

Cauliflower Mash

Cauliflower mash is an easy side that I often forget about. I made it this weekend and wondered why I forget about it! It was so delicious and it can be paired with almost anything. Here’s my own random recipe that I’ve developed over the years. Probably read it somewhere at some point, but who knows when or where! Enjoy!


  • 1 head of cauliflower
  • 1 container of chicken broth
  • 2-3 pods of garlic
  • salt and pepper to taste


  1. Chop up the cauliflower florets into large pieces
  2. Peel the garlic pods
  3. Put all ingredients in a pot and bring to a boil.
  4. Boil until all broth has boiled out of the pot.
  5. Place all ingredients in a food processor.
  6. And it’s done!

Power and Speed

Power and speed are physical skills that are instrumental in achieving results during CrossFit WODs. In past weeks, we’ve covered endurance, stamina, strength and flexibility. These four build upon and enhance our power and speed. Today, we will learn about why training power and speed are essential to fitness. 

CrossFit defines power as “the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.” ( Power is much like strength but incorporates the application of force but with an added time element. Simply, the faster a load is moved the more powerful. For example, if two people squat 200 pounds, athlete A squats in four seconds and athlete B squats in three seconds, who is more powerful? The latter, but why? He/she was able to apply the force in a shorter amount of time, therefore, producing more power. Power is determined by the amount of force applied, the distance the force is moved, and the amount of time to complete the movement. Now take the same example of two athletes squatting 200lbs. Athlete A is 6’0” and athlete B is, let’s say, 6’9”. They both squat 200lbs. in 3 seconds, who is more powerful? Athlete B. The formula for calculating power output is Force X Distance / Time. In CrossFit, we train power in many ways. Some examples include: Olympic weightlifting, throwing medicine balls and box jumps. Anything that requires explosiveness will improve power output. Being powerful, requires strength but it also requires the second physical skill for today, speed. 

CrossFit defines speed as “the ability to minimize the time cycle of a repeated movement.” ( If power is the ability to apply force in a minimal time frame, then training our speed is just as important as strength training. To be more powerful, we must move quicker, but we also must have a solid strength foundation. However, you can’t move 200 pounds quickly, if you can’t move 200 pounds at all. In standard gyms, most people train for strength by performing slow isolated lifts and don’t necessarily train for power. They often train for speed separately. In CrossFit, we combine the two and the result is an increase in power.

Why is it important to continue to train for power and speed as we age? Trainings these skills can improve your reaction time, increase bone density, improve your coordination and balance. Wouldn’t you want to react quicker if life throws a dangerous scenario at you? 

Buffalo Chicken Stuffed Spaghetti Squash

Yummy Yummy for your Tummy!! Here’s another squash recipe!! Tired of squash yet?? This one takes a little more time than most of the recipes I’ve shared, but it’s well worth it!


  • 1 lb cooked and shredded chicken breast
  • 1 medium spaghetti squash
  • 2 ribs celery
  • 2 green onions
  • ½ cup diced red bell pepper
  • ½ cup Mild Buffalo Sauce (I suggest making your own buffalo sauce because it’s difficult to find one without crazy added ingredients)
  • Optional: 1/4 cup Creamy Ranch Dressing (also suggest making your own)
  • Optional: 1/4 cup crumbled blue cheese

To roast the squash:

  1. Preheat oven to 350°F.
  2. Poke holes in the spaghetti squash and bake whole. Bake for 30-40 minutes or until squash is tender. Once soft, slice in half and remove seeds.
  3. Allow to cool slightly before using a fork to gently scrape the squash into a large bowl. Reserve the squash shells.
  4. While squash is roasting, cook the chicken.

To cook the chicken:

  1. Directions for Instant Pot: Insert rack into inner pot. Add 1 cup water or broth. Lay chicken on rack. Secure lid and select ‘Poultry’ setting and increase time to 17 minutes (19 if the breasts are really thick). At the end of the cooking time, allow pressure to naturally release for 5 minutes then flip the vent valve and release the remaining pressure. Move chicken to a cutting board to cool slightly before shredding with two forks.
  2. Directions for Stovetop: Place a medium skillet over medium-high heat. Add 1 tsp. coconut oil. Add chicken and ½ cup water. Once the water begins to simmer, reduce heat and cover. Cook chicken for 15-18 minutes or until cooked through. Move chicken to a cutting board to cool slightly before shredding with two forks.

To assemble the stuffed squash:

  1. Place squash shreds, chicken, celery, onions, peppers and Buffalo sauce in a large bowl. Toss well to coat. Spoon squash mixture into the squash shells. Return the stuffed shells back to the baking sheet and place in 350°F oven for 10-15 minutes or until heated through.

This recipe was borrowed from

Slow Cooker Oatmeal

Do you rather your oats hot instead of cold? This is a simple recipe for oatmeal that’s jam packed with nutrients! Perfect for one of those cold mornings this week! Stay warm!


  • 1-1/4 cup gluten free rolled oats
  • 3 cups almond milk or coconut milk
  • 1/2-2/3 cup chopped apple
  • 1 large carrot, shredded into shavings or julienne slices
  • 1/2 cup raisins
  • 1/2 cup chopped walnuts
  • 1/4 cup flaxseed or chia seed
  • 1/2 tbsp cinnamon
  • pinch of sea salt
  • Optional: 1/3 cup coconut sugar or maple syrup for sweetness
  • Optional: 1 serving of Protein Powder


  1. Grease/oil your crock pot first.
  2. Place all ingredients (minus protein and any toppings) in slow cooker.
  3. Mix all together and set on high for 3 hours or low for 5 hours.
  4. Add 1/4 cup more of milk if you want to thin out the oats for the final hour of cooking or when serving.
  5. Spook the oatmeal into jars for future days.

Lisa Broussard

Our November Athlete of the Month is none other than Mrs. Lisa Broussard! Her CrossFit journey started roughly six years ago when a friend bugged her about joining. At the time they lived in New Iberia so the first box they joined was Iberia CrossFit. Lisa states “the first time was a really scary experience. But I have never looked back.” There was a time about four years ago when Lisa’s husband, Chris, had some serious health issues. His physician recommended that he quit CrossFit and continue with less vigorous exercises. Lisa quit CrossFit to support him and joined a bootcamp class at a local gym. It didn’t take long before she realized that she missed her 5:30 AM crew and started attending CrossFit classes once again. When Lisa and her husband moved to Broussard in 2017 they made the switch to Ole Glory. 

Although Lisa may not remember her first WOD, she definitely recalls meeting some of the members. “Carlo and Trini Foti were there with ‘Team Foti’ shirts on. Talk about intimidating! But they were so friendly, and today we are best of friends!”

Lisa works hard and is very proud of each and every one of her accomplishments. She shows up at 6:00 AM nearly every day ready to put in the work. “I keep my goals realistic for my age! Getting the hang of double unders was a great feeling and those little PR’s with my lifts always make me happy.” In a recently conversation with Lisa she stated that she never would have imagined at her age she would love to come to the gym, load up a barbell and lift weights. 

Since beginning her CrossFit journey, Lisa states that her overall health is beyond other women her age. “I feel good every day when I wake up each morning! I contribute my physical and mental health to the fun that Chris and I have, and the great friends and coaches at CrossFit are definitely a part of that!” She hopes to continue on this journey and still be able to show up for a workout at Ole Glory when she turns 60. We know she’ll be kicking butt way past that age!

Prior to starting CrossFit, Lisa’s fitness background mostly included running. “I was an avid running, but I knew that over time running would not be best for my body.” That’s what ultimately lead her to try CrossFit. She’s developed some favorites over the years such as the assault bike, clean and jerks, and tabata style workouts. Wall balls however, didn’t make the list.

Outside of the gym Lisa is 56 years young and married to Chris Broussard. Together they have two boys, Jake and Jonah. She is the Associate Dean for the UL Lafayette College of Nursing and Allied Health Professions. She is very passionate about her job and it shows! She states how she loves seeing former and current nursing students at OG. “I am so proud of all of them!”

When it comes to Ole Glory Lisa’s favorite thing would have to be the people. “I really enjoy the social aspect of CrossFit, and Chris and I have made lifelong friends.” She also states that the location, schedule and friendly competition are also huge pluses!

If you or anyone you know is curious about starting CrossFit, here are some words of advice from Lisa, “for people that are maybe not so young but looking for a way to stay active and healthy, don’t be scared. Everything can be scaled. You will meet people that your path would never cross and feel a level of support in your fitness journey that you can’t get anywhere else!”

Congratulations again, Lisa! Thanks for being such a great role model to show that age has nothing to do with taking care of your health and fitness!

Lisa’s words to live by: “Today I get to work out” not “Today I have to work out” because you should never take your health for granted!