Overhead Squat 6 x 1
75%, 80%, 85%, 90%, 95%, 100%
5 Squat Jumps
10 Ball Slams
10 Turkish Get-ups (5/5)
KRISTY AND MONICA’S TEAM RACKED UP A MARATHON ON THE ROWERS IN AN HOUR AND 1/2! WAY TO GO GUYS 
Visit this site for great info on some GREAT recipes and helpful tools as you embark on your Paleo journey tomorrow!
You’ve probably heard a paleo diet called a lot of things: Caveman Diet. Primal. Real Food. Paleo Lifestyle. Around our house we call it “dino-chow.” All of these terms refer to roughly the same way of eating; they are based on the idea that we are healthier—both mentally and physically—when we mimic the nutrition of our hunter-gatherer ancestors.
Let’s get the bad news out of the way immediately: Eating paleo means avoiding many foods that may top your list of favorites. Different paleo practitioners promote varying guidelines. I follow the standards outlined of the Whole30 program developed by Melissa and Dallas Hartwig of Whole9. The guidelines are fairly stringent but extremely practical, and they’re based on the idea that we should eat the foods that make us the healthiest. I can’t argue with that.Each of the “No” foods has its own unique properties that ensure its place on that infamous list. Generally, these foods are excluded because they either negatively affect your metabolism, or cause systemic inflammation, or both. Some are so bad they both wreak havoc on your metabolism and fire up your immune system. We very strongly dislike them. (We’re looking at you, grains.)
My “No List” includes the following, so you won’t find any of these foods in Well Fed recipes:
Processed foods
Grains
Legumes
Soy
Added Sugar
DairyAlcohol
White potatoes
Vegetable oils
We eat real food: animal-based protein, vegetables, fruits, and natural fat sources. Want to see it in a list? Here you go:
All animal proteins
All vegetables, except as listed above
All fruits (in moderation)
Quality fat sources: coconut products, olives and olive oil, avocados
Nuts and seeds (in moderation)
(must visit her site for the links to these GREAT articles)
These posts should give you plenty to chew on if you’re ready to make the switch to paleo. From how much meat and produce you’ll need to buy… to being prepared to you never go hungry… to how to season your food with panache.
Stocking Up: just how much food does it take to feed a dino-chow convert?!
The Method Behind My Madness: the foolproof way to make sure you always have something great to eat in the fridge
Taste the Rainbow: veggies and fruits in every color to make sure you’re happy and healthy
Steam/Saute Any Veggie: my fail-proof way to cook almost any veggie
How To Blanch Veggies: par-cook veggies to make dinner super fast
What’s In My Spice Cabinet: must-haves so you can cook up a storm
For more detailed information eating foods that make you healthier, visit Whole9 and the Whole30 program.Or check out this list of resources. These are the people I turn to for the latest information presented in ways I understand and that make it applicable to my daily life.
4 sets of:
3 Turkish Get-Ups (R only/L only)
:60 Plant
3 Snatch (95/65)
10 Ring Dips
6 Snatch
9 Ring Dips
9 Snatch
8 Ring Dips
Etc…Until time runs out
NEW MEMBER, LINDA GILMORE, SHOWIN EVERYONE WHAT IT LOOKS LIKE TO GET CHIN OVER BAR DURING A PULL-UP…CHECK OUT THE NEUTRAL NECK POSITION…GREAT JOB LINDA!
I sure do hope so! Coconut oil has many healing properties. It can aid in weight loss, digestion, heart health, skin health, etc… Here is a piece from Dr. Mercola. Check out the entire article HERE.
How Coconut Oil Works Wonders in Your Body
Nearly 50 percent of the fat in coconut oil is of a type rarely found in nature called lauric acid, a “miracle” compound because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. (6)
Coconut oil is also nature’s richest source of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.
LCTs are large molecules, so they are difficult for your body to break down and are predominantly stored as fat.
But MCTs (7) , being smaller, are easily digested and immediately burned by your liver for energy — like carbohydrates, but without the insulin spike. MCTs actually boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner.
Back in the 1940s, farmers discovered this effect accidentally when they tried using inexpensive coconut oil to fatten their livestock.
It didn’t work!
Instead, coconut oil made the animals lean, active and hungry.
I know for me personally, it helped me lean out (my body composition went down 2% after adding coconut oil into my diet.) I was stronger, yet leaner and had a healthy body fat %. Also, it helped regulate my hormones and was a part of aiding in getting pregnant with Brylee. I would simply eat a spoonful in the morning and in the evening. I would cook my eggs and use it to bake with as well, but it’s not too bad just eating by itself. Especially when you know how good it is for you!
Check out the video below of what coconut oil did for this gentleman…
Deadlift
Run 400m
12 Deadlifts (225/155)
21 Wall Balls (20/14, 10′)
DOES ANYBODY EVEN KNOW THIS GIRL ANYMORE? I DON’T! OVER 100LBS LATER AND KRISTY IS DEFINITELY A CHANGED WOMAN!
I want to take a second to recognize all the Nutrition Challenge Winners over the last couple years. Beginning in the fall of ’09 we started doing 8 week Nutrition Challenges to encourage our members to eat their best. The first goal was to clean out the processed junk and replace with high quality meats, veggies, fruits, and good fats. The second goal was to eat these foods in portions that promote a healthy body mass and fuel the body. In the end, participants learned how to control insulin levels to stimulate burning fat and building lean body mass.
Let’s take a minute to congratulate from the first Nutrition Challenge Winners to the last…Tessa Swinehart, Greg Cannella, Ben Fouts, Trey Pettis, Gretchen Cassetty, Steve Cooper, Margaret Jordan, Yvette Willis, Melissa OBrien, Laurel Gammon, and Ranie Jones. Combined these guys have dropped over 300 pounds! Plus, over $2,000 has been given away along with massages and some cool CrossFit apparel! The biggest prize of all though is the lifestyle change that promotes healthy living for participants and their families. You can’t trade in health for any amount of money
We still have some Whole Lifer’s running through the Challenge now. They are Colin Lane, Jason Strickland, Julie Strickland, Erica Wagner, April Johnson, Jynni Bowyer, Candi Sharpe, Chrissy Hall, and Michele Lampton. If you see these guys in the gym be sure to give them a bit of encouragement. They are staying on top of their nutrition until August of this year. It’s a big commitment and they need big time encouragement!
If any of you want to participate in a challenge, please contact me by email. We will not be doing a winter challenge, but we will have some opportunities for nutrition seminars, food log turn ins, and mini challenges. Also, we will have opportunities to take pictures, measurements, and weigh ins. Contact me if you are the slightest bit interested!
At least 80% of changing your body composition is nutrition. Workouts definitely help speed things along, but they are not the most important thing. When you combine CrossFit workouts with sound nutrition, watch out! Change is about to happen!
For all you ROWERS that are rowing your heart out to win the 30 day rowing challenge, check out the video below…We will posting more technique videos in the next week to help you on your rowing journey.
Rest Day
Kipping Toes to Bar
L-Sit/ Any Gymnastics Left
7 DB Burpee Squat Clean Thrusters
15 GHD Sit-ups
7 DB Burpee Squat Clean Thrusters
15 Toes to Bar
THEN WE GOT TO BE KIDS AGAIN… BUILDING A MASSIVE PUZZLE AND PLAYING WITH SILLY PUDDY!
By Mark Sisson, Marks Daily Apple
You hear it all the time: “It’s not a diet, it’s a lifestyle change!” or “Fitness is something you live!” It seems like every health guru out there with a diet and/or workout plan says something to that effect. Unfortunately, if you fully subscribe to their prescriptions and do so for life, you’re still only changing what you eat or how you work out.
While that’s most of the battle, it’s not enough. Diet and exercise are simply vital components of a lifestyle. If you make a permanent modification to your diet and exercise without addressing the other things that encompass a “lifestyle,” you’re selling yourself short.
Which is why I believe it is necessary to focus on the other stuff, too. I’m convinced that good health, longevity, happiness, and weight management come down to far more than just diet and exercise.
To start, you have to pay attention to the Three S’s: sleep, stress, and sunlight.
Sleep is not the cousin of death, and no, you shouldn’t hold off on sleeping until you’re dead. Sleep is restoration time. It’s when your body repairs itself. And, chances are, you’re not getting nearly enough of it.
Are you? How often do you get a “good night’s sleep?” Do you regularly wake up refreshed and ready to take on the day?
If you are like most people you are not getting good, regular sleep. You’re hitting the snooze button several times, fumbling for your coffee fix, and yawning at work. You’re staying up late with the TV going or you’re taking your laptop into bed.
It wasn’t always like this. For millions of years, up until about a hundred twenty years ago, humans all over the world enjoyed restorative, refreshing, regular sleep. When the sun went down, they either went to sleep or started getting ready for it. Life would wind down. Candles and fire were too costly to burn all night, every night, so nighttime meant bedtime.
Our genes evolved amongst bountiful sleep. Our genes aren’t used to artificial lights and television and Internet keeping us awake and disrupting our natural sleep patterns.
And so, when we get poor sleep or not enough of it, bad things happen:
On the flip side, when we get enough sleep, good things happen:
To name just a few.
As you see, sleep is anything but a waste of time. It’s actually essential. So get adequate amounts (around 8 hours for most people) of quality sleep.
What about the next “S” – what about stress?
Ah, stress. You might say that we’re built to handle a certain type of stress. After all, we’ve all experienced those heart-pounding moments where time slows down, the adrenaline surges, and you make your move. Twenty thousand years ago, it would have been a stare down with a mountain lion or a rival tribesman that caused the stress response. Or maybe a branch breaks while climbing a tall tree to gather some eggs or steal some honey. Either way, the stress response system was built to deal with infrequent, acute, highly stressful situations.
Nowadays? Stress comes in the form of the daily commute through rush hour traffic. Stress hits when you and your spouse fight about bills for the umpteenth time, or maybe during the tenth straight week of overtime at the office.
Stress in the modern world has become chronic, rather than acute. It’s ongoing, rather than infrequent.
But we’re still equipped with these Stone Age stress response systems that can’t distinguish between chronic and acute stress. To our adrenal system, being stuck in traffic is the same as a sabre-tooth tiger bearing down on you. They both elicit the same response: adrenaline surge, pounding heart, sweaty palms, heightened senses, hyper awareness of everything around you.
In a life-or-death situation that’s resolved in a minute or two, the stress response is helpful. It will literally save your life.
Prolonged over the course of a two-hour commute, however, the stress response will harm you.
Unfortunately, that type of stress can’t always be avoided, but it can be managed. Avoiding the obvious, easy sources of stress helps, as will consuming the foods outlined in previous lessons (i.e. meat, fish, foul, eggs, vegetables, fruits, nuts/seeds), getting adequate sleep (see above), adhering to a smart workout routine (see Primal Blueprint Fitness), and engaging in some smart supplementation (see Primal Calm).
For some other info on stress management, check out my fifteen specific tips for avoiding, managing, and beating stress.
And now, perhaps the most controversial one of all: sunlight.
For years, we’ve been told to avoid the sun at all costs. To stay indoors or under shade. To draw the blinds and turn vampire between the hours of ten AM and four PM. To slather ourselves with the highest-grade sunblock money can buy if, perish the thought, we ever have to expose an inch of skin to those evil UV rays.
Now – does that make any sense, at all?
What did our ancestors do without sunscreen? What did they do without office buildings and curtains and jobs that kept them indoors all day and out of the sun?
It’s silly. We evolved outdoors. Sun exposure – regular sun exposure, even – was an important aspect of life. As such, we evolved to require a minimum dose of sunlight to ensure optimal health.
How’s that work?
Well, UVB rays (you know, the super-evil ones) from the sun interact with cholesterol in our skin to produce something called vitamin D. Vitamin D isn’t actually a vitamin; it acts more like a hormone in your body, affecting a whole host of organs, tissues, and functions.
What does vitamin D do, exactly?
And all you need is a little bit of sunlight.
So, folks, take off most your clothes and get your sun exposure. Go easy at first, since we haven’t been living outdoors and we probably aren’t ready for a full session, yet. Gradually increase your exposure by a few minutes at a time until you’re getting thirty minutes of full sun each day.
Oh, and sunblock prevents the creation of vitamin D, so go easy on it. If you’re going to use sunblock, apply it after you’ve already gotten your 20-30 minutes of sun exposure.
If you can’t find time to get sun, or you live in a place that gets very little, pop some vitamin D3. It’s almost as good as just getting it from the sun, and it’s a hundred times better than getting none at all.
Diet and exercise aren’t everything.
You can’t eat your way out of a sleep deficit. You can’t exercise your way out of a lack of sunlight. And if you try to eat and exercise your way out of too much stress, you’ll just add to the problem.
All that “other stuff” that most people consider optional actually isn’t optional at all; it’s vital, it’s invaluable, and it cannot be ignored or forgotten. Without getting your sleep, stress, and sun exposure in check, you will never be as healthy as you could be.
If you want a true lifestyle change, you have to look beyond diet and exercise.
Press 5-5-5
40%, 50%, 60% of 90% 1RM
4oom Run/ Sit-ups
Run 400m
15 Thrusters (95/65)
25 MB Sit-ups (20/14)
THEN THE WALL WAS TORN DOWN, THE CEILING AND WALLS PAINTED, AND THE MOVING TRUCK CAME IN…
THANK YOU TO CHAD, BILLY, KRISTY, AND SHANNON FOR HELPING ME MOVE MATS IN NASTY COLD WEATHER!!!
By Mark Sisson, Marks Daily Apple
You’re on board with avoiding grains, sugar, and vegetable oils, yes? You get that, owing to their recent introduction into the human diet, people aren’t adapted to eating these foods. You see that contrary to being health-giving, grains, vegetable oils, and sugar are actually destroying our health and making us fat and sick.
You’re interested in switching from the sugar-burning Carb Paradigm to the Fat Paradigm, and you understand that you should be eating more animals and fewer carbs to lose weight, right?
Awesome…but what’s next? I’ve given you a few basic tools to identify what foods might be preventing fat loss and promoting poor health, so you generally know what not to do, but now you want the details on what you should be doing. Specifically, what you should and should not be eating. Let’s bring it all together and spell it out. And because when we’re talking about our health and happiness, we don’t want to beat around the bush, or get things half-right. We want to be sure.
Start by eliminating all the offensive processed food, grains, sugar and industrial oils.
Ditch grains: refined grains, whole grains, bread, pasta, muffins, biscuits, bagels, cereal, baked goods, pancakes. Anything made from flour, really.
Ditch sugar: white sugar, candy, cake, cookies, pastries, milk chocolate bars, high fructose corn syrup, soda, milkshakes masquerading as coffee drinks. If it’s made in a bakery or a factory or a restaurant and it’s sweet, just avoid it.
Ditch vegetable oils and trans fats: corn oil, soybean oil, canola, sunflower/safflower, margarine, shortening, anything with “partially hydrogenated” in the ingredients list.
Ditch all other junk foods, most of which encompass the previous three “food” categories: potato chips, crackers, “crisps,” Cheez-its.
Ditch fast food: Taco Bell, McDonald’s, Burger King, etc. don’t eat McDonald’s and think just because you removed the bun that it’s all good. Just say no to fast food.
Don’t eat that stuff. For one, it’s junk food that simply doesn’t taste very good when you get down to it. Instead, it’s food that’s designed to target the reward centers in your brain and get you to stuff your face – and then go out and buy some more. “Betcha can’t eat just one” isn’t just an innocent slogan; it’s the literal truth!
Two, it’s high in calories but low in nutrition. You can eat that bag of Lay’s and get hundreds of calories of carbs andrancid fats, but you’ll still be deficient in vitamins and minerals, and you’ll still be hungry!
I’ll be honest – you could stop here and reap most of the benefits. Because the aforementioned “food” groups are so heavily overrepresented in the modern food supply, avoiding them and just eating everything left over will make you healthier and help you lose weight. But we can do better than that.
Eat the animals, vegetables, fruits, nuts and seeds our bodies are adapted to thrive on.
Eat animals: beef, lamb, bison, pork, poultry (and their eggs). Favor grass-fed and pastured animals, which have better fatty acids and contain more vitamins and minerals (and taste better!).
Eat animals from the sea: salmon, sardines, trout, mackerel, crab, shrimp, oysters, mussels, clams. Wild-caught fish are best, though farmed shellfish are usually raised exactly like wild shellfish and thus are fine.
Eat unlimited produce: leafy greens of all kinds, colorful plants, berries, cruciferous vegetables, assorted fruits, roots, and tubers.
Eat some nuts and seeds: macadamias, walnuts, cashews, almonds, pecans, brazil nuts, pistachios, hazelnuts; pumpkin, squash, and sunflower seeds.
Use healthy cooking fats: butter (especially grass-fed), coconut oil, olive oil, red palm and regular palm oil, ghee, andanimal fats (lard, tallow, duck fat, etc.).
Stock spices: keep plenty of herbs and spices on hand. Cumin, coriander, thyme, rosemary, sage, chili powder, mint,turmeric, and cayenne are a few of my favorites, but you can use anything else you like. Spices and herbs add flavor to dishes and prevent the breakdown of vital nutrients during cooking so that when you add spices or herbs, your food tastes better and is actually healthier for you.
All of this and then some is nicely summarized in The Primal Blueprint Food Pyramid (click to enlarge).
Follow those basic guidelines and avoid the foods I’ve already mentioned, and you’re good to go.
If you want some concrete recipe ideas, check out the resources I introduced in lesson 2: the online recipe guide on Mark’s Daily Apple, the reader-created cookbooks, The Primal Blueprint Cookbook and The Primal Blueprint Quick & Easy Meals.
Or, if you want to make something a little quicker and easier, I’ve got you covered. I realize that not everyone always has time to prepare a proper meal. I certainly don’t, which is why I created Primal Fuel, a whole foods-based meal replacement shake. Coconut fat, whey isolate protein (the gold standard of protein powders), natural sweeteners, real cocoa or vanilla, and prebiotic fiber for good gut health… I have a Primal Fuel shake nearly every day and it’s perfectly Primal (and tasty, too!).
So – what do you think? A “diet” composed of fresh meat, all the veggies you want, plenty of fruit, a few nuts, somedelicious fat, and a diverse arsenal of spices and herbs doesn’t sound so restrictive, does it?
Back Squat 5-5-5
40%, 50%, 60% of 90% 1RM
Row 500m
3 Rounds for time…
Row 500m
12 Deadlifts
21 Box Jumps
WE ARE GOING TO TAKE YOU THROUGH THE TRANSFORMATION OF THE NEW BOX THIS WEEK…HERE IS WHERE WE STARTED. THIS IS THE FIRST ROOM AS YOU WALK INTO THE MAIN DOORS. THERE WAS A LOT OF KNOCKING DOWN IN THIS ROOM TO OPEN THINGS UP!
By Mark Sisson, “Mark’s Daily Apple”
Last time, I broke down the faulty Carb Paradigm we live in.
In case you need one, here’s a quick refresher:
Overweight people with faulty carbohydrate metabolisms are told (by doctors, by government officials, by dietitians) to eat more carbohydrates and less fat.
They do it (carb consumption as a percentage of total caloric intake has increased in line with the obesity epidemic, moreso than either fat or protein). They eat carbs and reduce fat intake.
Because their insulin-resistant bodies can’t handle carbs well, they produce lots of insulin to get over the hump. Only problem? Those carbs aren’t sequestered into insulin-sensitive muscle glycogen stores as energy, because the muscle is insulin-resistant. Meanwhile, the excessive insulin prevents the burning of fat, and any extra fat and carbs from the meal are instead sequestered into fat cells. People get fatter.
Since the food isn’t being used and is instead being stored away for later use, the body thinks it’s starving and gets hungrier as a result. People eat more carbs.
The cycle continues uninterrupted.
But no more. It stops here. I think it’s time we shift toward a new paradigm. It’s actually a rather old, classic paradigm that’s been forgotten – but it’s still as valid as ever.
It’s time for the Fat Paradigm. It’s time to start burning fat as fuel. It’s time to move away from sugar burning.
You see, fat is the perfect fuel for us. It’s efficient. It burns clean. And it’s the type of fuel our bodies like to burn. Otherwise, why else would we store it on our bodies for lean times?
That’s what people miss about body fat. It’s not just “there” because we messed up and our body has nowhere to put it. Body fat, or adipose tissue, is stored energy. Sure, the obese have way too much body fat, but the fact is that our bodies evolved the ability to put fat into fat cells because it is effective fuel.
The problem is that many of us are broken. Sedentary living, modern food toxins, too much stress, not enough sleep, and a distinct lack of play for play’s sake (more on this later, if you’re confused about why I’d rank “play” with all the other stuff) have fundamentally changed the way we process fuel. Many of us can’t even access the stored fat, instead running on sugar (and poorly at that). All that stored energy – body fat – is going to waste.
So, if you’re overweight or obese, chances are you’re broken. And – at least for the time being until you’re healed – excess carbohydrates are making the problem worse.
But you can be fixed. You don’t need doctors or medication or expensive treatments. You just need to start accessing your body fat and burning fat for fuel.
By converting to an animal fat-based metabolism, you are returning to the ancestral human fuel source. And the best way to switch to fat burning is to start eating more animals and whatever fat comes with them.
Animal fat, especially from ruminants like beef, lamb, and bison, comes with roughly equal proportions of saturated and monounsaturated fats, with a little bit of omega-6 and omega-3 polyunsaturated fats. Interestingly, your own animal fat – the fat deposited on your body and the fat that your body is designed to burn for energy in lean times – comes with very similar ratios. It’s almost as if animal fat is good for us!
Which brings me to my main point of today’s article: eating animals simply makes everything easier.
With animals, you get healthy animal fat. You get protein, important for building muscles and keeping you full. You get all the micronutrients, vitamins, and minerals that the animal ate, in a form that your body can absorb. It’s the perfect package of nutrition for a fat burner.
Now, I don’t hate carbohydrate. They can be useful and even beneficial in certain cases. Eat carbs when you need fuel for endurance activities. Don’t eat carbs just because; eat them because you need the energy. Because you’re actually active and they won’t go to waste.
Otherwise?
Fat is your friend.
Fat will fuel your everyday activities, your walking, your shopping, your working and reading. Fat can even provide the bulk of the energy required by your brain. Your brain still needs glucose, mind you, but becoming metabolically healthy will allow you to access both glucose and fat for energy.
Bottom line: if you’re overweight, you’re not utilizing the energy stored on your body. Switching over to the Fat Paradigm and a fat-based diet will unlock that stored body fat and allow you to use what you’ve already got (plus carbohydrates, when and if you eat them). But if you remain entrenched in the Carb Paradigm, your body never gets the message to start accessing body fat for energy.
If you need to lose weight, start by cutting back on carbs and eating more animals (and their fat). That’s all it takes to enter the Fat Paradigm and start burning fat, and it’s as easy (and delicious) as it sounds.
Next time, I’ll give more details on what and how much to eat, but for now, stick with eating animals.
Rest Day
Snatch (% of BW)
Hip Work
For time…
30 Snatches (135/95)
1ST BURPEES AT THE NEW BOX! MOVIN’ UP AND DOWN SO FAST WE ONLY GOT BLURRY PICTURES!
One week from today, we will swapping our Paleo cookies at Margaret Jordan’s house at 11:30am. We would love to have your children join you on this fun holiday event! Get them involved and into the kitchen to cook healthy cookies. Make cooking and eating healthy fun for your kids and you will set habits in them that will change their life!
Sign up under CFH Events on the blackboard so we all know how many cookies to bring!
Click HERE to read an article from Whole 30 on how your kids are developing bad eating habits and how YOU as parents can control this!!! And check out the commercial that came out a few years ago teaching kids Fruit Loops are healthy! REALLY???
Deadlift 3-3-3+
70%, 80%, 90% of 90% 1RM
Double/ Single Unders
Row 500m
50 Double Unders
YOU GET CUBBIES AT THE NEW BOX…YEAH!!! THANKS BOYD!
You did it! 19 weeks of clean eating, focused workouts, adequate sleep, fish oil consumption, post workout meals, and intense discipline. For those that held strong and stayed in for the entire duration…WOW! As coaches, we have been very impressed by you guys. Thanks for your dedication and example to us and other athletes in the gym.
Here is a little something extra from Marks Daily Apple to get you thinking about getting an edge on your health and fitness…
Stand Up, Kick Off Your Shoes and Eat Some Dirt
By now, you’re all probably thinking the same thing. “What else is there?”
We’ve covered diet, exercise, sleep, stress, and sunlight – is there anything else we need to worry about?
Honestly? No.
You don’t need to worry about the stuff I’m about to tell you. Millions of people don’t, and they apparently get along okay.
But then again, the tens of thousands of people I’ve personally reached usually have the opposite experience. Rather than feel bogged down by this information, they find their lives are incredibly enriched and improved. In short, they never knew that the shoes you wear or the bacteria you’re exposed to or the way you sit and stand could have such remarkably positive (or negative) effects on your health and happiness – until they tried this stuff out for themselves.
So, yes, you could focus on the previous six lessons, ignore this one, and get by okay. But you don’t want “okay.” You want “fantastic.” You want “optimal.”
Let’s get to it then.
The following represent a litany of other things to consider in your journey toward ancestral, Primal health. These are little tweaks you can make, hacks you can play around with, tools for tinkering and self-experimentation.
Click HERE to read the “extra tweaks” you can do in your day to day life.
Back Squat 5-3-1+
75%, 85%, 95% of 90% 1RM
Pigeon on Box
Lac Ball on 1st Rib
10 Sumo Deadlift High Pull (95/65)
15 Box Jumps
10 Push Press (95/65)
COUPLES THAT STRETCH TOGETHER, STAY TOGETHER!
It is the little secret that allows us to keep doing what we love to do. Mobilizing, as we learned last week, means many different things, but the one thing that is common to all types of mobilization is that it really works!
When we went through the mobility testing a few months back, we saw change in your joints and tissues within 2 minutes. Imagine what would happen to your flexibility, strength, endurance, etc if you worked on your issues for 10 minutes a day. I know 10 minutes/day is sometimes hard to find, but if you want to keep working out, playing backyard sports, and playing with your kids you have to make it a priority.
Does mobility come before time with God, your spouse, your family, or other relationships? No, of course not! Just like it does not come before workouts. But what I mean by priority is that when you have that 1 hr of CrossFit in your day, you need to think of coming to class as more than hitting a WOD. You need to start making mobilizing a priority for yourself during that hour.
Why, you might ask? Because whether it is in a month or in 5 years, you will experience some sort of injury. What happens often with CrossFitters is that we get addicted to the intensity part of CrossFit. Some people call it the “sexy metcon.” That sexy metcon WOD makes us feel good by rushing out those feel good hormones like epinephrine. However, if we keep pushing the intensity because we like the challenge and the feeling of accomplishing things we never thought possible, but we never work on our issues there WILL be a bump in the road at some point.
Don’t get caught up in all the WOD craziness and forget to focus on a very important part of your health. Mobility is very important to your health and you should make it a priority. If you don’t, you are just setting yourself up for injury.
What should you do? Get to class early to work on your issues, don’t skip out on the mobility portion of class before and after WOD, and do your homework! Keep a foam roller, lacrosse ball, and band in your living room and stay mobile CFH.
HERE is a website where you can order foam rollers and such. Check out Kelly with the MOST IMPORTANT MWOD EVER…SLOW DEATH BY TEXT
Also, I will be posting 1 recipe/day from the Thanksgiving feast we had at Gretchen’s last week. We shall start off with the Deviled Eggs and Bacon appetizer hit. Scroll towards middle of page to find recipe and directions.
Newly CrossFit Endurance Certified Coach, Doug Warren will be leading the clinic. Here are the details… Date: Saturday, February 11th Time: 9:00am-1:00pm Place: CrossFit Hendersonville Who For: Anyone who has never been taught to run. Anyone interested in fine tuning their …
The “Come to the Well” event has been inspired by those in Chad, Africa (part of the Sub-Saharan desert) who strive to survive everyday without clean water. You can visit HERE to see pictures of what Hope Springs International (the …
“ROW A MARATHON INSTEAD OF RUN ONE!!!” Ever thought about running a marathon? How about ROWING one? Are you up for the challenge?? 26.2 miles = 42,126 meters Rowing Marathon is WHEN? Saturday, Jan 28th 7pm – 2am Yes! 2am!!! …
info@crossfithendersonville.com
615.545.2271
557 East Main St. Suite B, Hendersonville, TN 37075
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Strength/Skill:
3 sets of:
:45 Ring Support
15 Kipping Swings/ Butterfly Kipping Swings
For Reps:
:60 Row/ :60 Rest
:60 Deadlift/ :60 Rest
:60 Burpees/ :60 Rest
:60 Kettlebell Swings/ :60 Rest
:60 Pull-ups/ :60 Rest
:60 Thrusters/ :60 Rest
THE 7AM GUYS PLAYING AROUND WITH WEIGHTED PULL-UPS
FIRST DAY OF NUTRITION CHALLENGE…
Alrighty guys, here we go…29 days of improving your health and your “look good nakedness!” The key to success during this first week is small changes. Try to take a couple “unclean foods” out of your diet for the next few days. Start with the ones that are full of sugar, artificial sweeteners, and bad fats. These will wreak havoc on your health so getting rid of these items is a great place to start.
A couple more goals for the month should be to remove wheat from your diet for 2 weeks. Then, after a couple weeks add it back into your diet to see how it affects you. Who knows…you might discover you run better off fruits/veggies than grains. The second goal I suggest trying should be to remove dairy from your diet for 2 weeks. Then, follow the same prescription and add it back in after a couple weeks. Many of our athletes will feel more energized and stronger in the gym. Plus, they tend to tell me they are not bloated anymore, their sinuses have improved, and their skin is clearer! All improvements in our body that would be worth a try for at least 2 weeks, right?
On Saturday of this week, please turn in your first log. If you need to turn it in Friday afternoon or even in the morning you can do that as well. Yes, I know it will only have 3 days on it. It will give me a good idea on where you are at with your diet and I can work on setting some specific goals for each of you. Your food logs will be graded and returned back to you by Tuesday evening of the following week.
Please organize your food log by macronutrients. That means protein, carb, fat. Each meal has its own box on your food log, right? In each box, write…
PRO:
CHO:
FAT:
This helps me see if the meals are balanced. If you don’t know what type of macronutrient a food is, then either google it or I can help you out with organizing after the first week. The process of turning in logs is as much educational as it is anything. I desire to teach you the most effective way I know to live a healthy lifestyle and fuel your body with food that will prevent disease and promote optimal health. During the next 28 days please feel free to ask questions. You can write questions on the bottom of your log.
Below is a copy of how your meals should be organized on your log. GET PREPARED and GET OFF TO A GOOD START TOMORROW!