Busy day but I wanted to share a few things I think everyone should read and also just mention something that happened to me yesterday. I stopped in to Wegmans to pick up a few things and while I was heading towards the Gluten Free/Natural foods area – I noticed this woman who was furiously leafing through a gluten free cookbook, trying to make sense of what to buy and what was what. I found out later her name – Marie and she is from South Africa.
She looked up at me and said – this stuff is so confusing and explained that her tween daughter is allergic to wheat, dairy and soy. Have you tried to find any sort of non-fresh food without one of those ingredients? Holy cow! And if you do, some of it tastes like crap! We got to talking about some stuff that I have used and I ended up walking with her through the natural foods section pointing out Larabars and a few other things that met her criteria. I also talked to her about looking into getting a dehydrator - so she can make her own beef jerky and dried fruit and gave her some ideas for snacks. She was so thankful that I took the time and offered up my own experience – as I was saying goodbye, I gave her my blog info and my email and introduced myself.
Once she finds things that work for her and her family, it will definitely be an easy transition but I remember how daunting and hard it all felt at first. I was glad I could lend a hand!
If you are looking for Paleo resources, I created an entire section with links to popular Paleo authors, books and websites to help make it easy to find and easier for you to get started!
- Are Sugar and Sloth the Causes of Obesity — Or Just Convenient Whipping Boys?
- Study says nut eaters have lower cancer, heart disease risk
- When We Lose Antibiotics, Here’s Everything Else We’ll Lose Too
- Recipe: Top 9 Bacon-Wrapped Chicken Recipes
Read about all of these kiddos doing kind things - small ripples make big waves!!
How cute is this? Jimmy Fallon is just getting better and better & seems to really enjoy what he’s doing. Watching his stuff makes me happy.
Are you the type of person that cares too much – whether it be in your friendships/relationships, personal life, professional life? Read this post below — It once again drives home myI need to focus on working with people who have a real passion for what they are doing — who genuinely believe they can make a difference in people’s lives. I have been settling for less than that for far too long…
Organizations move toward mediocrity when they silence those who care deeply.
Pursue your passion or accept irrelevance.
Every initiative, project, department, and product needs a champion who obsessively cares. CEO’s become champions of average when they don’t freakishly care for their organizations.
Excellence is a function of caring deeply.
Deep breaths and move onward….
Switching gears, here’s an interesting post I read yesterday:
This post summarizes a lot of what I have talked about before and what needs addressing in the world of CrossFit. Inexperienced coaching, bad programming, safe movements performed dangerously — another reminder of the saturation of the CrossFit market and lack of oversight. You really can open a CrossFit facility after paying 1K for a two day course, taking a multiple choice test, and then paying CrossFit HQ 3K for your affiliation. That’s it — and many have opened with just that. My Level one class had a few people who had not even done CrossFit before?!! WTF!!
How do you deal with that? Ask questions!! 10 questions to ask when starting CrossFit Look at the coach bio’s before even trying out the place. Is it all ‘fluff’? Remember, taking CrossFit weekend courses is great and all but it certainly doesn’t qualify you to get out there and coach new athletes! Knowing what I know now that I am training with some experienced coaches–the difference in coaching is night and day.
This morning for example, I was working on my strength lift and doing the Push Press. I have always thought I was pretty good at this lift but Coach Randy pointed out that I was going way too fast down into the lift, which made the bar bounce off my ‘shelf’ and then I was under it, pushing it up. It works – don’t get me wrong but it’s not efficient and I lose power. We worked on rejiggering my lift –slow and controlled on the way down, and transmitting the power explosively on the way up! It felt awkward and made me stop for a few to think about it –but then it came and sure enough — it made the lift easier. I am going to have to work on it though, because I am so used to doing it the other way. But, seriously – I have been doing it that same way for years!!! That got me fired up and excited to work on it for sure! So a big Thank You to Coach Randy and Highbar CrossFit.
- Paleo diet: Here’s how to get started with breakfast and lunch
- Calorie Deprivation, Decreased Mental Bandwidth and Why True Paleo Stands Apart from Other Diets
- PLEASE STOP SAYING “EVERYTHING IN MODERATION”
“Why are you even attempting “moderation” of bread, cheese, or diet sodas if these foods make you significantly and tangibly less healthy?”
5×3 Push Press 98#
5 DB Snatch 25#
12 Wall Balls
80m bear crawls
–1m rest every 2rounds
I have talked about Fear before — how it holds us back, how we get stuck in a Fear Loop and can’t seem to get out. This weekend I read something by Richard Branson – you know the guy who founded Virgin and all the sub-companies underneath brand. He writes a lot of good stuff –stuff that challenges you to think differently.
This particular article was about fear -Richard Branson on Facing Your Fears. Success and moving forward has a lot to do with how you approach fear – do you take the plunge, head first? Do you jump back, assess the situation and then act? Or do you back away and continue in the fear loop? The people we tend to call leaders or those who succeed, are the ones that do a combo of taking the plunge and assessing then acting depending on the situation – but they don’t get stuck in the fear loop.
That’s the key! You have to keep moving forward – even if it’s inch by inch! We all get knocked down, but you get up and move forward! Envision the fighter, that gets knocked to the ground but won’t stay down. They just keep getting up – eventually the bell will ring and the round is over.
Do you ever feel like you are meant for something bigger than where you are right now? I just know that there is something out there that I am supposed to be doing – bigger than what I am doing now. I know I have seen pieces of it come together, but the full picture isn’t developed yet and it’s frustrating and takes a ton of patience as I experience stuff that all seems to help me discover more pieces of the picture. Does that even make sense?
Back squat 160# 5×5
in between sets 5 negative ring dips
- Run, 200 m
- 10 Burpees
- 20 Box Jump (20 In.)s
- 30 Air Squats
- 40 Double Unders
- 50 AbMat Sit-ups
- 40 Double Unders
- 30 Air Squats
- 20 Box Jump (20 In.)s
- 10 Burpees
- Run, 200 m
Time: 14:41 Rx
Here are some good articles that I have read this week:
Good before and after pics to get motivated and inspired to go or continue to eat PALEO style! Share Your Paleo Before and After!
I knew it was going to rain today — a sinus headache started last night when the pressure dropped. I figured a good workout this morning would help clear it up and it did temporarily – while I was suffering but it’s back now. Which brings me to this article I read — not that I take Tylenol commonly but thought it was interesting.
We are heading off on vacation starting tomorrow morning. It will be a much needed break from life and time to reconnect with family. There is nothing like spending time with people who are genetically closer to you than anyone else – you feel at home. That’s good and bad depending on the baggage you carry of course! We are packing light!
My last WOD before vacation was tough – I did hit snooze one time before I got my butt out of bed. I am ready for a week long break. I am going to purposely take it easy on vacation and let my body rest. Can I do it? Only the Eight Ball Knows…
Cleans (2nd Position) 80#
Here are some interesting posts I have read this week:
And this one my brother sent me – -I have not yet tried it but it certainly looks interesting: Flour made from wine grapes! Anyone out there ever tried it? I am curious how it works and tastes….
Happy Monday! The weekend flew by so fast but yet it’s hard to believe we are in June and school is out this week.
This coming weekend, I am volunteering at the Mid-Atlantic CrossFit regional games –helping out on the media team and then also helping my friends over at Power Supply for a bit. It’s a great time to connect with the larger CrossFit community and see friends I don’t see that often.
I have been doing some walking on the W&OD trail near my house lately. I have been trying to photograph some of the beautiful flowers I have come across, including this daisy. I’m really focused on being connected to nature as much as possible this summer — seeing if that will help bolster my outlook and mood.
I’m now on day three of adding Magnesium to my diet. And it may be all in my head, but I really do feel better. I am excited to see how I feel a week into it!
10 push ups
4 instep lunges
4 sampson stretch
30 KB Swings
30/leg walking lunges
Those lunges are like living in hell — right around the 20th rep. Holy smokes!
Here’s a good video of Rob Wolff walking through a grocery store. Check it out when you get a chance…
I took the day off to take Hannah to the orthopedist to have her wrist looked at — well she is now in an arm cast. I am sure the novelty of it all will wear off in a day or so. It will be a long four weeks for my baby.
Today was a rest day for me and I was more than happy to do it. I am so so sore.. mostly in my quads. I think it may be from rowing since I did a ton of that yesterday. But i will be back at it tomorrow…
Here’s a few interesting articles I have read that I think you should read too:
- Can’t afford CrossFit? No Problem!
- How Paleo Became a Lifestyle For Me (Guest Post)
- Dear American Consumers: Please Don’t Start Eating Healthfully. Sincerely, the Food Industry
- Recipe: Jazzy Little Meatballs
- Recipe: Sweet Potato Shrimp Cakes with Bacon
- Sweet Potato Shrimp Cakes with Bacon Guacamole on the side
3 sweet potato peeled and grated
8-10 tiger prawns/shrimps peeled
4 free range eggs
1/2 yellow onion chopped
Salt and pepper to taste
2 – 4 tbsp coconut oil for frying
Heat the coconut oil in a skillet on low to medium heat. Mix the sweet potato, eggs, onions and salt and pepper in a bowl. Take a handful of the mixture, form into a pancake then push one large shrimp on the center of the pancake. Fry shrimp face down for about 4 minutes on low to medium heat. Turn the pancake on the other side when the shrimp is cooked. Fry for another 2-3 minutes until it is cooked through.
So today we worked on back box squats and every time we do it, someone asks me all about what benefit these have because it doesn’t feel like a strength day. Well technically it’s not but it has some major benefit to strength training:
Dynamic effort squatting utilizes a lighter load so that you can generate maximal speed and power when driving out of the hole.
You want to squat down onto a box that allows your hips to drop as low as, if not lower than, your knees. You are not sitting on the box for any length of time. Squat down, touch, and go! The concentric motion should be an explosive hip drive off the box back to the standing position.
dynamic back box squats
- 12×2 Dynamic Back Box Squats (95,115,125,145….)
- Tabata Sit ups 14,13×6, 12
Busy day today at work with a live workshop on Internet Photography tools to present and also a fun lunch where I am taste testing some meals from Power Supply. I do consulting for them in social media and marketing so part of the benefit of that is getting to be one of their ‘tasters’. How lucky am I?
I had the busiest, best weekend – Saturday, the staff at CrossFit Impavidus held a Teen CrossFit Competition. A first of its kind in the area. We hosted 30 teens from around the area to take part in a three WOD competition. It was such a great success. It was run well, the kids were awesome and it just reaffirmed what I do each and every day is worth it.
- D.M.V. Teen CrossFit Competition Gallery One
- D.M.V. Teen CrossFit Competition Gallery Two
- D.M.V. Teen CrossFit Competition Gallery Three
I was thinking about how there are times when I am just so over committed and have too much going on. I worry that I don’t do enough with my kiddos and husband, don’t take care of my house enough, don’t have enough down time and that — are you ready for this?–am turning into my Mom. Don’t get me wrong, I love, love, love my mom (isn’t she gorgeous?) – but she is ALWAYs over committed and short on time. When I was growing up, I didn’t get it and now that I am busy, I do. Being busy doing stuff we love makes us happy on a personal level.
My family makes me happy of course but on a different level of course. The thing though that gets me is my kiddos are growing up so fast. Hannah is going into middle school next year – how can that be? Am I going to regret doing all the other stuff later? My kids are so comfortable at the gym now because we are there a lot. I just have to deal with it — and I am doing the best I can. I am sure there will be a ton of stuff they blame on me when they get older and I will just blame it on the CrossFit.
Here’s some great info I found about CrossFit, for all you newbies:
- What is #CrossFit? WTAE’s Ashley Dougherty finds outhttp://ow.ly/i0mGT
And a great Paleo Banana Bread recipe for you all to try!
- man makers with lunges
- 5 HSPU
- 10 Pistols
- 15 Pull Ups
total rounds: 9
And although last time I did Mary I did 10 rounds –this time I did it with one less Abmat and my pistols were definitely better than they have been ever. I love starting a week off seeing progress in my fitness! It makes all the difference, yo!