Every now and then I enjoy reading the paleo and nutrition blogosphere’s version of tabloids and op-ed to read various perspectives on and incarnations of ‘paleo’ nutrition. Often the nickname “Grok” is used in this community to refer to our quintessential Paleolithic ancestor. I found a recent post with a quote I liked: “…do you enjoy Christmas because it’s fun, family, warmth,…it’s all socially healthy — or do you really believe in Santa Claus…like…literally? Well, ‘Grok’ is just the paleo version of Santa Claus… We’re getting the benefit of a mythology we’ve created for our own convenience.”

(If you’re lost at this point, check out this video “Paleo In A Nutshell”, the CFSB Nutrition handout or the nutrition pages).

Living like Grok is part of a ‘paleo’ lifestyle construct. It’s one that is rooted in scientific findings, is evidence-based indicates will achieve longevity and high performance. Eating whole, natural foods, doing functional exercise, sleeping well, and perhaps intermittent fasting are just a fraction of the things Grok did (or a fraction of the time spent) in any given week, but these represent the main Grok-like activies that we can get the most use out of.

It’s largely up to individuals to implement those activities. A key theme in the big picture in this effort is that these new lifestyle habits (eating differently, drinking less, sleeping more, exercising differently) often appear to conflict with a modern lifestyle in some ways. While I enjoy playing ‘bad cop’ in the nutrition talks (Forrest plays ‘good cop’), I’m well aware of (and have experienced) how slow lifestyle transitions can be. Convenience is a major factor when priorities other than eating/sleeping well fill your your plate.

Here’s a list of some of the best paleo convenience foods with my notes. Add yours to the comments; I’ll compile them all later the Nutrition section of the website. Also, check out the Paleo Challenge update note at the bottom!

DIY Nutritious Paleo Convenience Foods

• Jerky (beef, turkey, fish, etc.): Most store brands are relatively high in sodium. Whole foods has some great tuna and salmon jerky; Trader Joe’s has buffalo, beef and turkey jerky that are lower in sodium that most brands; you can also order some of Remy’s home-made kind (very low sodium).
• Sardines: No, seriously! Trader Joe’s brand in olive oil are TASTY (better than tuna!) – not bad sodium content, very high in omega-3 fatty acids.
• Hard boiled eggs: Trader Joe’s makes a prepackaged version if you’re really short on time. I think they come out to $0.80/egg (?)
• Dried raisins, blueberries: Raisins’ sugars are mostly glucose, rather than fructose (muy bueno); berries are lower glycemic load and higher nutrient density than most other dried fruit, but still pack a sugary punch per oz.
• Nuts: Buy raw when possible for better fatty acid profile; organic benefits are mainly social/environmental (worker safety, bee extinction from pesticides). Best: walnuts, mac nuts.

Pre-prepared Paleo Convenience Meals

• Paleo Brands “Paleo Gourmet”: Newly launched line of paleo meals endorsed by Robb Wolf. In my opinion: needs more green vegetables in these for adequate nutrients for caloric load.
• Paleo Kits: This is excellent jerky and nuts; add some vegetables to this to complete.

Restaurants

• Sabra (Lebanese restaurant across the street from CFSB on PCH): I’m going to talk to the owner about a special ‘paleo’ option so we don’t have to have a detailed discussion each time on subbing out rice/pita/hummus. Shall we have it be called “The CFSB Special”? Any better ideas?
• Anywhere: Ask the chef to make you something tasty that just has meat and lots of vegetables. Go bunless, skip the beans and processed stuff — rice, tortilla, noodles, ask for extra veggies and meat instead.

Bars, Shakes, Stimulants

• Larabars: If you cannot get your hands on real food, this is an option. It is now in protein, so supplement with meat or jerky.
• Whey isolate or egg white protein: Use for mass gain post-workout or if absolutely necessary as meal replacement. Avoid ones that use casein.

Cheats & Treats

• Paleo Treats: A quote from their ‘Wisdom’ page: ”We stay away from salt and preservatives, drink a shot-glass of fish oil a day, and we’re waiting for the rest of the world to start eating like paleo-humans not fat plastic processing machines.”

A few blogs to add to your RSS for recipes and good reading:

• http://robbwolf.com/ – excellent podcasts and general and CrossFit-specific nutrition
• http://eatmovethrive.blogspot.com/ – recipes
• http://www.marksdailyapple.com/ – great recipes and perspective pieces
• http://www.sonofgrok.com/ – recipes
• http://mypaleokitchen.blogspot.com/ – recipes

The Paleo Challenge is almost over! Next week will be ‘after’ pictures and final benchmarks. I love the accountability people are feeling about their diet (“I thought of you, Remy, as I turned down the pre-meal breadbasket”) as a result of seeing results and feeling better, and I enjoy being given a hard time about how long it took me to hunt/gather my post workout meal. More of you are bringing PWO food, talking about your food discoveries, and how much better you feel eating unprocessed foods, taking fish oil, and getting more sleep. You’re inspiring new generations of crossfitters at CFSB who you work out with every day. I’m not too worried that most of you will continue eating/living this way post-Challenge and that the rest of you will try again or join in for the first time with the next Paleo Challenge (set to start in April).

This week’s recipe is from Mark’s Daily Apple: cocoa-coconut balls… mmmmmmmm. Have one of these with a hunk of jerky between lunch and your afternoon CrossFit and see what happens

WOD 3/10/2010

A. Max L-Sit Hold x 3

B. 500M Row Max Effort

C. 6 Rounds
6 Front Squats
9 Ball Slams
12 Push-Ups
* Front squats start from the ground

D. Optional:
Snatch Pull 2-2-2
Hang Power Snatch 3-3-3
Jerk 2-2-2

CrossFit Rugby

A. Hang Power Clean 3-3-3
Front Squat 3-3-3

B.For Time:
50-40-30-20-10
Suicide Run (just one per round)
Kettlebell Swings
Knees to Elbows
Jumping Back Squats

CrossFit On-Ramp

A. Tabata Plank Hold

B. AMRAP 12
7 Wall ball
7 V-Ups
7 Push Press

Simon shows off his CrossFit conditioning on the field.

Remember the first time you watched Star Wars and you were amazed by the special effects and you wondered how they could even film something so awesome. Flash forward to present time and compare those special effects with a movie like Avatar¹. Now compare some of your best WODs today with when you first started doing CrossFit. On paper, they look totally different, but if you remember back to your first WOD, it was just as hard (if not harder) than your workouts today.

This is because we program our workouts by a concept of relative intensity. The basic concept is to scale the weights and reps for the workout according to the intent of the workout. CrossFit by definition is functional movements performed at high intensity across broad time and modal domains. Broken down that means:

Functional Movement – You’re not strapped into a machine. You must use your entire body and every ounce of coordination to accomplish the movement. Think of a double under vs. the elliptical machine or a power clean vs. a preacher curl.

Mark's first PR on the split jerk

High Intensity – We all know what high intensity means. There are different levels of intensity that we train for some short and very intense (Fran) and some longer but less intense (Filthy Fifty)

Broad Time – Kind of redundant with the intensity part, but it plays a more important role in setting up a time variable in our power output equation (don’t worry there won’t be a test).

Modal Domain – What the F is a modal domain? I’ve totally pretended to know what that meant before just because everyone else at my cert was pretending to know the same thing. Modal domain is basically whatever it is you are doing for that time period. Is it a gymnastic movement (pull-up), Olympic weightlifting (clean & jerk) or monostructural cardio (fancy word for running/biking/swimming)? Or it could be all three.

Ok now that we know what the definition of fitness is, we can go a little bit in to scaling. The goal of Fran isn’t for it to take you 25 minutes to complete nor is it to take you 30 seconds to complete (although that would be kinda awesome). The goal of Fran is to engage that phosphagen and glycolic metabolic pathways (see Slaughter’s post). Translated, it means that it’s designed to be a short and intense workout so that your body can experience the shorter end of the spectrum of those broad times that we mentioned earlier. Like if I asked you to all out sprint 100M 10 times with 20 seconds of rest in between opposed to walking 100M 10 times and resting as much as you wanted. Same amount of work but two totally different workouts.

Work = Force x Distance

Power = Work / Time

Big Matt Prosser shows us that a 6'7" guy can still snatch.

Now this brings me to the point of scaling. Let’s take Athlete A who has a Fran time of 3:30 at the prescribed weight of 95 lbs. How do we scale him? We don’t. We tell him good job and go faster next time. Athlete B who has a 1 rep max (1RM) thruster weight of 95 lbs. and never gotten a kipping pull-up. How do we scale athlete B? We would either give them the 45 lbs. or 55 lbs barbell and put them on the bands for pull-ups. If the bands aren’t enough, then we would drop the number of pull-ups down or switch to jumping pull-ups. The goal isn’t for athlete B to do the same amount of work as athlete A, the goal is for athlete B to experience the same amount of intensity as athlete A by scaling the workout accordingly. Are we letting athlete B off easy? Hell no. That workout is still going to be very difficult for athlete B and they will both be spent by the end of it.

Let’s take the same scenario, but instead of scaling it we let athlete B use the 95 lbs thruster weight and no band for the pull-ups. Athlete B finishes the workout although it took an hour and a half and he threw out his back in the process. With relative intensity out the window, all the athlete can do is write Rx next to his name and hobble home to his couch. On the flip side, if Athlete B sandbags it and does jumping pull-ups and pvc thrusters and finishes in 45 seconds, then he also doesn’t benefit from the intent of the workout, but damn that’s a fast Fran time.

Relative intensity gives way to how we go about scaling workouts. In some future posts, we will cover how to scale benchmarks, Olympic lifts, gymnastics and cardio movements. In future posts we will discuss how to scale gymnastics, olympic lifts, cardio and plyometric movements.

¹For girls the way we would scale this analogy is by subbing Dirty Dancing for Star Wars and The Notebook for Avatar.

WOD 3/8/2010

A. Press 4-4-4

B. 4 Rounds
AMRAP 4 1 Min Rest
7 Push Press
7 Box Jumps
7 Pull-Up
* Continue from previous round

On-Ramp WOD

A. 500M Row Max Effort

B.10,9,8,7,6,5,4,3,2,1
Deadlift
Kettlebell Swings
Box Jumps

So now what? When you run without shoes, you are forced to run on the balls of your feet. The balls of our feet are naturally padded, and our arches are designed to give and spring with each step. When you run, do so on the balls of your feet. Don’t get over zealous and run up on your toes. Allow your foot to land on the ground directly underneath your body. Make sure you hit between mid to fore foot and allow your heel to barely kiss the ground. Don’t think of pushing off with each step. Your goal is to leave your foot on the ground as little as possible. Concentrate on pulling your foot up and off the ground immediately. To clarify, run in place. Nobody pushes off the ground when you run in place. You pull, pull, pull. Now try pushing off with each step: I bet you look funny and feel even funnier. You want to pull your foot off the ground as you run.
Your speed is depicted by the angle of your body leaning forward. You don’t want to fall on your face right? The lean is your entire body angle. Don’t lean forward from the hip. If you want to speed up, lean forward. If you want to slow down, keep a more up right angle.
This technique is extremely helpful on tough up hill runs and painful, knee-biting down hill runs. It’s called the Pose method, and takes so much pain out of running. Watch these two videos for a good intro explanation:

Pose Part 1

Pose Part 2

WOD 3/8/2010

A. Overhead Squat 1RM

B. For Time:
400M Sandbag Run
20 Sandbag Squats
300M Sandbag Run
30 Sandbag Squats
200M Sandbag Run
40 Sand Bag Squats

C. Optional Oly Lifts:
Hang clean 3-3-3
Front Squat 3-3-3
Jerk 2-2-2

CrossFit Rugby

A. Back Squat 4-4-4
Thruster 4-4-4

B. For time:
21-18-15-12
400M Medball Run
Thrusters
Pull-Ups
Sit-Ups

Bread, everyone seems to love it and it is available everywhere. First thing to your table at the beginning of your meal, and how many of you have been in a rush to get some food, whether it be lunch, dinner or breakfast and been able to find something without some sort of bread (pita, tortilla count).

One of my favorite sites with a ton of nutrition information is Whole9 from Melissa Urban.  Below is an excerpt from their “Grain Manifesto”

We’re continuing our “manifesto” series (refer back to dairy and peanuts for earlier offerings) with the one topic most likely to spur controversy – grains. Our Whole30 program doesn’t include grains of any kind – no breads, cereals, pasta, rice, not even fake grains like quinoa or gluten-free substitutes. We’re about to tell you why. (Note, we are well aware that this information may run counter to everything you’ve ever been told by your parents, doctors, personal trainers, government agencies and TV advertisements. For that, however, we make no apologies… because all the people who have been selling you Whole Grains for Health all these years have been just. Plain. Wrong. We understand if this makes you kind of angry. It makes us angry too.. but that’s a topic for another post.)

Click on the link for more!

Superman has his workout nutrition in check. Do you?

I’ve gotten a couple questions recently about food and maximizing recovery before and after workouts.

Questions have included:

• What should I eat before a workout?
• How much should i eat before a workout?
• How long before a workout should i eat?
• Ohh Slaughter, why are you drinking Milk?
• What are these Zico drinks, man they taste good!!

So lets break down the science of whats going on in the body before and after a workout. The workout we will classify as the stimulus. Pre stimulus it is important to have hormone levels balanced, and energy needs to be ready to be utilized. The way to accomplish this to eat a meal before your workout. This meal needs to be balanced. Let me repeat that. NEEDS TO BE BALANCED. ->> It needs to have protein, carbs, and fats. The questions of when and how much to eat are more variable and person dependent.

Pre-workout is Prime-time-dizzle

If I workout in the morning, I’ll eat something around a 4 block meal, 1 hour before a workout. This is because #1) it’s breakfast time, i haven’t eaten in like 8 hours, and I’m friggin hungry! #2) I don’t have a lot of time after a morning workout to make breakfast and eat it. #3) I don’t get an upset stomach with something around a 4 block meal (this would be like 1/2 an avocado, 4 eggs, and a grapefruit with a cup of blueberries). Some people have a much harder time dealing with a large amount of food pre-workout.

Here are some quick recommendations for pre-workout foodZ!

• 1 block meal 15 minutes pre-workout (example is slice of turkey breast, 1/2 apple, 3 almonds)
• 2 block meal 45 minutes – 60 minutes pre-workout (example is 2 oz jerky, 1/2 grapefruit, 4 full walnuts)
• 3 block meal 1 hour – 1.5 hours pre-workout ( example is 3 oz cooked chicken breast, large kale salad with some avocado.

Bob is the uber-dog of awesomeness

Post workout is the shiznat-didlio-snapdazzle-time

Post-stimulus the chemical levels in the body have changed. This is true whether your female or male, tall or short, can or can’t do double unders. Intense exercise such as Crossfit workouts cause an increase in growth hormone. When nutrition is taken into account correctly post-workout, the hormone levels of insulin-like growth factor 1 (IGF-1) are elevated for an extended period of time.Post workout the body has a sensitivity to insulin, basically what has happened is you have depleted the energy levels (glycogen) of the muscles, and the cells are saying FEED ME!!!! When you have some carbohydrates post workout, it raises insulin levels, and stores those carbohydrates into the muscles to be used in the future. This can drastically decrease recovery times. Ever notice when you drink a Zico you feel pretty refreshed about 15-30 minutes after compared to directly post workout?

I want you to further this effect and cause elevated levels of insulin-like growth factor as well. Elevated levels of IGF-1 will signal the body to build lean muscle mass, burn body fat, and develop neurological pathways. (All good things!) To accomplish this, it’s simple. Add in some protein. There are several kinds, Whey protein, casein protein, whey protein, or a mix of several. Stay away from Soy protein please.

Heres some guidelines for post workout nutrition (This should be taken almost immediately after a workout). These are guidelines from my own experiences, as well as influence from OPT, Rob Wolf, and other nutritionists.

• Over 200 pounds: 40 grams protein
• 170-200 pounds: 35 grams protein
• 140-180 pounds: 30 grams protein
• 110-140 pounds: 20 grams protein
• Over 25% bodyfat: 10 grams carbohydrates
• 20-25% bodyfat: 15 grams carbohydrates
• 15-20% bodyfat: 20 grams carbohydrates
• 10-15% bodyfat: 30 grams carbohydrates
• 5-10% bodyfat: 35 grams carbohydrates

Fat comes into play also here, a little bit of fat is good, and plenty OK to have after a workout, but keep it to limited amounts. Fat slows absorption in the intestines and digestion in the stomach, and i want those nutrients on a super rocket into your muscles! If you’re going to have a Zico, bring a little portable protein powder to have with it. It will make a pretty significant difference in your adaptations to the speed and strength training of Crossfit. Cheers all!

WOD 2/12/2010

A. Hang Snatch 2-2-2

B. 1000M Row
21-18-15-12-9
Ring Dips
Wallball

Next Slaughter will show us the Courtney kettlebell swing.

It’s a simple question that we ask you each day you come in. Sometimes you answer with “I feel great” to “I’m a little sore” to “My <insert body part here> kinda hurts when I do this”. We ask you how you feel because we are trying to gauge a few things.

• Is our programming affective? – If your hands are torn and your legs are preparing mutiny on the rest of your body, then we probably shouldn’t have you do Fran that day. We program to where you will be able to come in four to five times a week and experience maximum gains with minimal injury.
• Do we have to scale the workout? – Sometimes we just tweak something and have to take it easy, but still come to CrossFit. Quite the conundrum. If your knee is sore, we can scale the workout so you will still be able to gain the benefit of the WOD without further injuring yourself.
• Can we help with any problems? – Maybe you’re tired from lack of sleep or ate a dozen donuts the night before (I almost had to do that the other night) or have a tight IT band and need to roll out. We’ll help be the motivation to get you back on the fitness wagon.

Don’t think it’s whining to tell us if something hurts or you are feeling tired. We are here to help. That doesn’t mean that we are going to tell you what you want to hear either. We care about your health and fitness, not so much about your feelings. Our goal is to make you more fit as quickly and efficiently as possible (or as quickly as you are willing).

Which brings me to another point. We ask those questions because we care. Why are we called coaches? Because we help coach you through all aspects of fitness and are truly vested in your success. We don’t just tell you to get on a treadmill for 45 minutes and keep your heart rate up. We don’t count your reps for you (unless we think you’re cheating) and tell you to rest when you’re tired. We don’t help you move a pin on the fly machine. If you want that you can save some cash and just go to 24 Hour Fitness. I’ll even make you an appointment. Coaches are here to make sure you accomplish your goals as quickly as possible. Simple.

So next time we ask you how you’re doing, make sure to give us full disclosure. It’s the one time in the day you really can tell someone how you’re doing. If you don’t believe me, then the next time someone asks you “How are you doing?” just answer with “Well I feel ok but it hurts when I jerk [do the jerk motion a few times] but not when I snatch [do the snatch movement a few times…from the ground of course] and sometimes when I pop up from a burpee [do a burpee pausing at the part that hurts]. See? Right here. Overall I think I’ll be ok to do Fran today. So how are you doing?” See what their reaction is.

WOD 3/4/2010

A. AMRAP 2 Min x 2
Jumping Backsquat
2 minutes rest

B. 3 Rounds
30 Kettlebell Swings
10 Manmakers
300M Run

Your primary source of vitamin D

Vitamin D is extremely important, and unfortunately it’s estimated that at least three quarters of Americans are deficient. You might be thinking: “Oh that’s a big surprise Remy. When are you going to write a post on something the SAD (Standard American Diet) has done right?” The answer to your question is probably never, but in the case of vitamin D, I won’t be harping on refined carbohydrate or low quality oils so much. I’m going to suggest that you might need more unprotected… guess what?

Sun exposure! (get your mind out of the gutter), and possibly take a supplement.

Summary of some functions of vitamin D

Vitamin D is one of the few supplements that might be recommended you are living a well-planned paleo lifestyle. Why? Well, while you should be getting all the vitamins and minerals you need from food, the thing with vitamin D is you can’t really get enough from food — it is made in your body as a result of reaction with direct sun exposure. How did we evolve this way then, needing a vitamin that we can’t necessarily get from food? I recently read a great article from Dr. Mike Eades on vitamin D and folate; here he explains the skin color-vitamin D relationship and other relationships.

Vitamin D is integrally involved in bone building, heart protection, clotting functions, immune functions, warding off cancer, enhancing cognition, preventing mental illness and a long list of other functions. Those three-quarters of Americans are deficient in this vitamin (even with all the vitamin-D fortified dairy products in the SAD? yes, indeed, those amounts are relatively trivial). The mass deficiency exists because most live in northern areas and/or spend a lot of time indoors and/or because they use sunscreen or are mostly covered up by clothing when exposed directly to sunlight. Sunscreens block UVB and totally prevent the formation of vitamin D (and sadly, many sunscreens allow in the cancer-causing UVA rays).

Take-homes:

If you don’t get much unprotected sun exposure, take a vitamin D3 supplement. How much unprotected sun exposure? Check out this calculator. How much supplement? Adults should take at least 25 mcg (1000 IU) per day for those of us who live in Southern California and don’t get near full-body sun exposure for enough minutes.

The tolerable upper limit (UL) recommended by the FDA is 50 mcg (2000 IU) for adults if taken in the form of supplement. The 1997 studies on which both the RDA and UL were based are now largely in question with much a much higher RDA (recommended dietary allowance) and UL to soon come forth is my guess. Many experts suggest 2,000 IU may become the RDA. To learn about what the National Institutes of Health summarize/recommend see here. Also, this article from the CBA is good overview of the issues (article rec’d by Dr. Eades).

If your doctor recommended and you agreed take a statin to manage cholesterol, make sure you take vitamin D3. Eades explaines, “We can somewhat compensate by developing higher levels of cholesterol to trap what little UVB we get and convert it to vitamin D,” but while taking statin drugs, this process is inhibited.

If you are a pregnant woman or worried about folate intake, be careful of too much sun exposure and get enough protein to maintain albumin levels. Eades summarizes, “The main protein in the blood, albumin, prevents much of the UVB-induced destruction of folate. Albumin is made in the liver, and levels of it are a marker of liver function. When your liver is compromised, you don’t make as much albumin.”A well-planned paleo lifestyle means you’re probably eating plenty of protein so that you will make enough albumin. This albumin will protect your folate from the ravages of the sunshine that you bask in to increase your vitamin D.

If you do get a fair amount of sun exposure, make sure you take plenty of folic acid (you can also read Eade’s overview the more bioavailable kind of folic acid called methylfolate, here). However, if you’re eating a well-planned paleo diet with plenty of green leafy vegetables and colorful fruits throughout each day, these have large quantities of folate.

The recipe of the week is one I found on this blog I’ve come to enjoy called Feasting on Fitness for Cilantro Lime Curry Rice. Cauliflower rice is a great rice substitute. Here’s an excerpt:

Cauliflower is one of Barry Sear’s top 100 Zone foods for being filling, high in fiber, low in calories, and vitamin rich.  It has your recommended dosage of vitamin C in just one cup.  Its heart helping nutrients, folate and vitamin B6, break down homocysteine, an artery damaging chemical.  Its phytonutrients also protect against cancer.  One study found that combining the spice turmeric with cauliflower leads to protection again prostate cancer and slows its growth, perhaps accounting for the low incidence of prostate cancer among men in India.

WOD 3/2/2010

A. Barbell Turkish Get-Ups 3-3-3 (each side)

B. 4 Rounds
50M Farmers Walk (45 lbs/25 lbs each arm)
25 Double Unders
10 Power Cleans

Matty taking PNF stretching to a new level

Last Saturday we had Russell Muir, the head athletic trainer at Rio Hondo College, come speak to us about common sports injuries. We covered methods of treating and preventing them. Russell dropped a huge atomic knowledge bomb on us and we did our darndest to soak it all up. He understood what we as CrossFitters put our bodies through on a daily basis. The clinic was about four hours long and it was unanimous that it was well worth the time.

We covered knee, shoulder, back, ankle and muscle injuries. We covered the healing process and how to recover properly from an injury. Over the next few weeks, we will be writing about what we learned in the clinic. We’ll have posts covering everything from foam rolling to why or why not to use anti-inflamatories to biomechanics.

Russell will be back on April 3^rd and I highly advise all of you to sign up (cost is $45). We are limiting the number of seats to 20 people to make sure Russell can address everyone’s questions. If you love to CrossFit and you want to stay active, this will be an investment worth making.

WOD 3/2/2010

Nancy (Lil' Ryan's mom) shows us how she keeps Lil' Ryan in line.

A. Split Jerk 3-3-3

B. 3 Rounds 4 Minutes on 1 Minute off of:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups

Start where you left off on each round. Score is total number of rounds.

Jason and Courtney either showing some CrossFit love or dealing drugs



CFSB is my feel good, my haven, my passion. I love being at the gym surrounded by smiling faces who want to be better humans. No matter what kind of day I have, I always leave our gym happy and fulfilled. I have every one of you to thank for my joy.

You all touch my life in some wonderful way. I can honestly say that I carry each of you in my heart. You are my CrossFit family. You walk through the rollup door with hugs or high fives or fisties. I get sweet smiles and sincere verbal greetings. Nowadays, I am even getting a few belly rubs J. If I don’t see you for a few days, I feel like a week’s gone by. I wonder where you are, if you are sick or injured or on vacation. Sound like a mom yet? Let me assure you that I have been this way for years; and has little to do with my pregnancy. Maybe I’m a stalker.

I rejoice in every one of your PRs. Warm fuzzies surge through me as I witness advancements in your strength, coordination, speed and recovery. Each lifestyle improvement you make is a reason to celebrate. It does not matter how small a change you make. The point is that you made a choice to improve and that is awesome. Your success is mine!

Drew shows Remy that chivalry is not dead, his legs are.

The sense of community in our humble gym is rock solid. I see people exchanging home grown produce and discount advice. You all share your individual expertise with each other in an effort to help your fellow athletes. What a beautiful thing! On-rampers exchange contact information the day of graduation to meet up with other graduates to brave the regular classes together. You meet each other outside of CrossFit to grab a bite, watch the game, have a drink, or hit the surf. You all chat and hang out after workouts while you stretch and foam roll. We are all part of this wonderful community and I am honored to be a part of it.

You aren’t doing anything outside of your personality. You are just being you. Such a testament to the quality of people we have at CFSB. Group hug!

WOD 3/1/2010

A. Overhead Squat 3-3-3

B. Mid Western Sectional’s “Air Force WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The top finisher of this event finished in 3:53.

C. Optional:
Power Clean 3-3
Front Squat 2-2
Jerk 3-3

CrossFit Rugby

Hang Clean 3-3-3-3
Push Press 5-5-5

Then,
AMRAP 15
12 Ball Slams
6 Power Cleans
3 Handstand Push-Ups

Remy getting focused? I'm not really sure

So this isn’t really about science per say, but it is about the mind and body connection. A KEY component about training, is the attitude towards training. Your attitude at any given point is a conscious decision you have made about how to mentally express your emotional feelings. It takes some practice but you can control your attitude and your mental concentration about what your doing (trust me I’ve had ADHD my entire life if I can do it you can do it). I’ve seen peoples attitudes from when they come in the gym to when they leave the gym entirely change, and it’s happened with all of the trainers at CFSB as well.

Where this becomes very powerful is in changing your mental attitude towards the task at hand. Whether it’s determination to not stop for 5 more reps, expunging the fear of Fran from your mind, or acceptance that the next 20 minutes of your life may not be the most comfortable. The body only does what the mind tells it, and if the mind-body connection is solid, it will listen.

There are two different terms you could think about when “getting psyched” one is getting psyched out (bad news bears). This is where you let doubt, uncertainty, and hesitation enter your mind, and has very little to do with the body. The other is getting PSYCHED UP. This is getting fired up before a lift or workout, focused, determined, posed and ready to strike like a crazy puma. Your not Ms. Chatty Cathy before a heavy ass set of deadlifts. We need to be getting fired up. If you’re not PRing, you’re not doin it right.

FIRED UP

True Story: Worked out with Greg G. on Sunday (only because he’s training for sectionals, it’s not a normal thing) and he missed a deadlift that wasn’t as high as his PR, he was psyched out, letting things like feet position and grip change his attitude about the lift. When he re-focused he hit it no problem. Sometimes just tell yourself, go to the bar, and pick the damn thing up. It’s a NIKE thing, Just Do it! Part of Crossfit’s goal is for it’s athletes (that’s you guys!) to approach any challenge with cognition and acceptance, whether it’s run a marathon or run the ninja warrior obstacle course (Ohh Ninja Warrior some day i’ll conquer you!). Get Psyched UP for it, not psyched out!

(p.s. dont jack around when doing lifts either, do your lifts and move on).

not fired up   

And for the nerds:: Or those who don’t know what Ninja Warrior is:

WOD 2/25/2010

Squat a ton and run

Four rounds for time of:
Squat one ton and run 400 meters

One ton equals 2240 pounds. Pick one of the loads with it’s assigned reps listed below:

275 lbs. = 8 reps
245 lbs. = 9 reps
225 lbs. = 10 reps
205 lbs. = 11 reps
185 lbs. = 12 reps
155 lbs. = 15 reps
135 lbs. = 17 reps
115 lbs. = 20 reps
95 lbs. = 24 reps
65 lbs. = 35 reps

For example: If I did back squats at 135 lbs. then I would squat 17 reps @ 135 lbs and run 400 meters four times. I guess the title should be called squat 4 tons and run a mile.