Jesse made a post on 2 May asking folks to set some goals to hit by the end of the summer. Many folks responded with some great goals. While we can't view the comments (part of our anti-spam software is that you can't view comments on posts that are over 10 days old), it's important to know what your goals are. Goals need to be written down, and therefore you are more accountable to those goals.
What have you done over the last month to accomplish your goals? Just going with the flow will NOT help you reach your goals. Create SMART goals ... specific, measureable, acheivable, realistic, and time (give yourself a deadline). What plan do you have in place?
If rope climbs are one of your goals, knee highs help!
I stumbled upon this post from Reebok CrossFit One, which is located at the Reebok international offices in Massachusetts. Thanks Austin!
Sugar = Sugar = Sugar
Today’s post is dedicated to calling out all of the sneaky ways SUGAR may try to hide in the foods you eat, and shining a light on the misleading claims that are made in support of one form of sugar or another. They (the high fructose corn syrup people, the agave people, the Stevia people) claim because a sugar is “natural” or “low on the glycemic index” or “non-nutritive” that it’s somehow healthy for us. On top of that, they sneak it in under the guise of a label that sounds vaguely plant-like and harmless, or in plain sight under its scientific name, easy to overlook because you just plain don’t know what it is. The truth? Sugar is sugar is sugar, regardless of the form it may take or the claims it might make. And on no planet does added sugar ever make you healthier.
Below is a list of the most commonly employed sneaky ways “they” find to sweeten the foods we eat. Don’t be fooled. Educate yourself, read your labels and avoid regular consumption of products with added sugar, in any form.
(Evaporated) Cane juice
Rice Malt (extract)
*Admittedly, it can be hard to know where to stop in your quest to remove added sugar from your diet. Fruit juice is basically just sugar, which is why we’re including it here. Does that mean your apple juice sweetened chicken sausage is out? That’s your call. We’re just here to present the information – what you do with it is up to you.
The Olympics are coming up, and I can't wait! I've always loved athletics, and what the human body can do. What is it that makes an Olympian special? There are many attributes, but determination, the refusal to give up has got to be at the top. We've linked to this video before, but it's worth watching again. While the music is somewhat cheesy, the sentiment is spot on.
1 - 2 lbs. kale, chopped(I have Red Russian, Lacinato and Curled in my garden so I mixed up all three...)
EVOO or coconut oil for sauteeing
3 or 4 garlic cloves, minced
1 or 2 TBSP Curry Powder
1 can coconut milk
Gently saute the chopped kale in oil with garlic, salt and pepper. Add curry powder and coconut milk and allow to simmer for about 10 minutes.
2 or 4 Split chicken breasts
EVOO or lard
Heat oven to 325. Coat the chicken breasts in some of the oil/fat and seasonings. Heat EVOO on high and sear each side of the chicken breast until golden brown. Put chicken into a large baking pan and cover tightly with foil. Bake for about an hour. The chicken comes out super tender and juicy.
Things are getting hot and sticky in the box, and it looks like it's going to be a very hot summer. Yes, our AC works, but we don't turn it on. If you are a profuse sweater, please consider bringing a wash cloth or hand towel to deal with your sweat. Really wet hands make both barbell and pull up work very difficult, and can even lead to injuries. Also, adding chalk to sweaty hands only makes a yucky paste. Dry hands = happy hands.
This post comes from Calvin Sun at CrossFit Invictus in San Diego. Carol & I trained there when we were in town for our CrossFit Kids cert. They run a tight ship, have stellar coaches, and create some fabulous athletes. Invictus always has some good insight.
Five Things I Love About CrossFit
Written by Calvin Sun The Work Ethic
CrossFit isn’t easy. It promotes hard work that you will rarely find outside of competitive athletics. Compared to conventional fitness programs, the work ethic, discipline, and commitment of CrossFitters is unparalleled. Improved Training Methods
The competitive, free-market nature of CrossFit has lead to a variety of developments in the way we train athletes now. Competition has elevated the expected standards of fitness and coaching. Good coaches are constantly seeking out eduction from a variety of experts and improving upon their own methods. Whether they like to admit it or not, collegiate strength and conditioning programs, professional sports teams, and even U.S. Olympic training centers have adopted many of the methods popularized by CrossFit to make their own athletes better. Good Nutrition
CrossFit promotes a simple but sensible approach to nutrition. I am a fan of the Paleo/Primal framework as it is applied to nutrition as it makes sense from a both a physiological and behavioral standpoint. Unlike some of the other communities in the fitness industry, the CrossFit approach to nutrition is healthy and sustainable. The competitive culture of CrossFit has also spurred on continually improved protocols for both athletic performance as well as body composition. Renewed Interest In Weightlifting and Powerlifting
CrossFit has indirectly promoted growth in sports like Olympic weightlifting, powerlifting, and strongman in the United States. Prior to CrossFit’s boom in popularity, you would be very hard pressed to find bumper plates or proper weightlifting bars in any facility outside of the Olympic Training Center or collegiate athletic facilities. Thanks to CrossFit, these items are now commonplace in many facilities, and as a result, sporting organizations such as USA Weightlifting and USA Powerlifting have found a new generation of competitors eager to represent the United States. The Community
There is a strong, socially-based impetus that motivates CrossFitters to give their best effort at every training session and continually support each other. Coach CJ Martin articulates this point far better than I am capable of in his post ‘Don’t Workout With Strangers‘, “CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more.”
You're going to notice some differences in the box. We've done some re-arranging, including moving the retail area (work still in progress), removing a small wall, and adding some stall mats to the lounge and holding tank. "What gives?" you might ask.
We have added to the workout board an Accessory WOD - this is a tool for you to maximize your time at the gym. Many of you show up 10-15 minutes early, which is great. The Accessory WOD is a warm up that you can do on the new black area, and it will get you moving and mobilizing sooner rather than later. Things aren't set yet - it's always a work in progress. We will be getting a full set of bands, we'll be putting up a couple of pull up bars, and there will be guidance each day as to what you can do to get better. It's all about maximizing our space, and maximizing your results!!
And YOUR excuse for not working hard at 5:30 AM is?
Thank a Veteran for your freedom. Today we honor all those who have served for all of us with the first CrossFit Hero WOD, Murph. Lt. Michael Murphy received the Medal of Honor for his actions in Afghanistan. The book Lone Survivor was about the mission that led to the largest loss of life ever for in Navy SEAL history. Just last year the Navy named a Destroyer in honor of Lt. Murphy.
June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul. A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.
So as you suffer through this workout, always remember.
Wes Baker's last workout at CFBB is today and we've got a doozy for him! He has been with us since the Fall of 2009 (way back in the old space) and is also our website designer. We will miss him tremendously, both his enthusiasm as an athlete, and his willingness to help out other athletes. Thank you for everything, Wes, and best of luck to you and Shannon in Fredericksburg!
You've come a long way, baby, and you will be sorely missed!
From paleomg, we made these peppers last night and they are super-yummy! Serve with a NorCal margarita a la Robb Wolf (2–3 shots of 100% agave tequila, juice and pulp from one lime, shake it all up with some ice, add soda water to taste). (and no, that would not be a BobHarper, Bob Harper...)