Once again Jon Gilson from Againfaster.com writes a great article...enjoy.
Belief
As a child, you can do anything. The future is an unwritten story, unencumbered by the fetters of harsh reality. Belief is easy to come by, as simple as hearing or seeing. Potential is infinite, and always given its due.
As we get older, living is no longer an exercise in blind faith. Doubt creeps in, and skepticism finds its way into our minds. The world gives us our knocks, and with each blow, the bounds of reality narrow. The vernacular of the impossible impregnates our speech and infects our actions, until we stay with the safe, the pleasant, and the known, afraid to push back against the unfamiliar and the difficult.
This unfortunate evolution leaves us unsure of our abilities, scared to display incompetence and unwilling to attempt the unknown. Terrified of another hard knock, we display only those traits with known rewards and certain payoffs. We become small and weak as the chains of doubt weave themselves into our lives.
We cannot conquer frustration by quitting, nor defeat the unknown with doubt.
Every time you grab a barbell or strap on a weight vest, you have the opportunity to reverse this disastrous course. Instead of succumbing to the gravity of your misgivings, you can take heart in your potential. You can push back against the pain, secure in the knowledge that every failure can be remedied, every misstep righted. With a piece of cold rolled steel, you can crush the virus of inadequacy beneath your heel.
We don’t trade in exercise. We trade in the idea that your potential is exactly what you believe it to be. Squats, pull-ups and levers are merely tools, a chance to show the world that it is wrong, its lessons flawed. We cannot conquer frustration by quitting, nor defeat the unknown with doubt. Meekness can never be rewarded, and with every clash, we scream this message.
I’ve seen athletes perform the impossible, heaving against every fiber of their being, a living war cry in the face of adversity. They overcome through sheer exertion of will, shattering the fallacy of the immovable object by becoming the unstoppable force. These athletes come from a thousand different places, unique only in their refusal to accept the world’s false constraints. They choose to believe in their own capacity for greatness, and they are rewarded.
Belief is a place where the irrational exuberance of childhood finds new life, where the burden of the past is shed in favor of the promise of the future. Belief is a chance to give all the hard knocks back, to free ourselves to become anything. Stop wondering if you can, and know that achievement is as simple as trying, over and over again.
Written by Jon Gilson - againfaster.com
Monday, December 21, 2009
Sunday, December 13, 2009
Saturday, December 12, 2009
Lakewood Four Memorial Workout 12.12.09
WOD:
800m Run
23 Burpee Pull Ups (*Mark)
101 Box Jumps (*Tina)
400m Run Backwards
121 Push Ups (*Ronnie)
135 Situps (*Greg)
800m Run
9 Ground to overhead (Number of kids left behind)
*Badge Number
Sunday, November 29, 2009
Wednesday, November 25, 2009
Terry is out of town Dec 4-8 / Please READ!!
Terry will be out of town (visiting her Granddaughter:) , so NO 9:15am class on Friday, December 4, or Monday, December 7th. I will see you Wednesday, December 9!! Thanks everyone!!
Wednesday, November 18, 2009
Friday, November 13, 2009
Monday / Wednesday & FRIDAY Morning 9:15am CrossFit with Terry
Starting Monday, November 16...Monday and Wednesday AND FRIDAY morning classes 9:15am ... Hope to see you !! CHECK OUT OUR FACEBOOK PAGE! SnoValley Crossfit!
Saturday, November 7, 2009
Friday, November 6, 2009
Change is a comin'
This is how we change things. A group of people in a parking lot ( or in a old machine shop on a old dairy farm!)on a Sunday morning.
They could be home in their warm beds, sleeping, or (worse) eating sugary cereal and watching television. Instead, they’re in a wet parking lot on an autumn morning at a CrossFit Level 1 Certification, learning to teach the CrossFit Method.
They could be at a regular gym, inside, on the treadmill, walking to nowhere, hating what they are doing, mind-numbing themselves to their very existence in this life. Sleep-walking every day. Listening to the droning voices that say, “That’s dangerous” or “Squatting below parallel is bad for you” or “Deadlifts will hurt your back” or “Don’t drop the weights.”
Be quiet. Be a good girl. Stay in line. Don’t rock the boat.
Welcome to CrossFit. The revolution has begun.
We won’t believe the hype. We won’t listen to the money-making lies in the diet and exercise industry that have resulted in Americans being fatter and more out of shape than ever before. We won’t fool ourselves into thinking that fitness can come without effort, without sweat, without some kind of pain. We refuse to believe that you should eat 6-11 servings of grains every day. We don’t want to end up in nursing homes, weak and tired. We want to be strong to the end — and now’s the time to build that body and that mindset. Whatever your age, it’s not too late.
Toss the Food Pyramid into the garbage, along with your processed foods and your Big Mac crap and the rest of the junk that is killing you. Read The Omnivore’s Dilemma, shop at your local farm stand, eat something that was grown, not made. And then get your a** moving. Lift heavy things. Chase each other. Chase excellence. And see what happens to your body, your mind, your spirit.
If the changes aren’t good, then don’t keep CrossFitting. Go back to your old ways. But, if CrossFit makes your life better in any single way, then abandon bull**** and embrace CrossFit. There are thousands of people around the globe making the same choice today. They’ve left a non-existence behind and decided to really be in the game of life. You could do the same.
A lot of people know the Woody Guthrie song “This Land is Your Land.” What they often don’t know is this verse:
As I went walking I saw a sign there
And on the sign it said “No Trespassing.”
But on the other side it didn’t say nothing,
That side was made for you and me.
See that sign in the photo above? Guess what? On the other side, it don’t say nothing. That side was made for you and me.
(Text by Lisbeth Darsh/www.crossfitwatertown.com.)
They could be home in their warm beds, sleeping, or (worse) eating sugary cereal and watching television. Instead, they’re in a wet parking lot on an autumn morning at a CrossFit Level 1 Certification, learning to teach the CrossFit Method.
They could be at a regular gym, inside, on the treadmill, walking to nowhere, hating what they are doing, mind-numbing themselves to their very existence in this life. Sleep-walking every day. Listening to the droning voices that say, “That’s dangerous” or “Squatting below parallel is bad for you” or “Deadlifts will hurt your back” or “Don’t drop the weights.”
Be quiet. Be a good girl. Stay in line. Don’t rock the boat.
Welcome to CrossFit. The revolution has begun.
We won’t believe the hype. We won’t listen to the money-making lies in the diet and exercise industry that have resulted in Americans being fatter and more out of shape than ever before. We won’t fool ourselves into thinking that fitness can come without effort, without sweat, without some kind of pain. We refuse to believe that you should eat 6-11 servings of grains every day. We don’t want to end up in nursing homes, weak and tired. We want to be strong to the end — and now’s the time to build that body and that mindset. Whatever your age, it’s not too late.
Toss the Food Pyramid into the garbage, along with your processed foods and your Big Mac crap and the rest of the junk that is killing you. Read The Omnivore’s Dilemma, shop at your local farm stand, eat something that was grown, not made. And then get your a** moving. Lift heavy things. Chase each other. Chase excellence. And see what happens to your body, your mind, your spirit.
If the changes aren’t good, then don’t keep CrossFitting. Go back to your old ways. But, if CrossFit makes your life better in any single way, then abandon bull**** and embrace CrossFit. There are thousands of people around the globe making the same choice today. They’ve left a non-existence behind and decided to really be in the game of life. You could do the same.
A lot of people know the Woody Guthrie song “This Land is Your Land.” What they often don’t know is this verse:
As I went walking I saw a sign there
And on the sign it said “No Trespassing.”
But on the other side it didn’t say nothing,
That side was made for you and me.
See that sign in the photo above? Guess what? On the other side, it don’t say nothing. That side was made for you and me.
(Text by Lisbeth Darsh/www.crossfitwatertown.com.)
Saturday, October 31, 2009
Grand Opening!
Thanks to all of you who came out to the Grand Opening! It sure was a great time watching ALL those people in the gym. Everyone put in a great work out!
Here are the winners of the raffle items:
Swim Lesson: Tess Linder and Andrea Lim
Triathlon entry: Lori Watts
Massage with Tassin: Adria Vondra and Ron Sable
Yoga with Kelley: Stacy Alik and Poppy
Plants donated by Storm Lake Growers- Carla Smith, Stacy Alik and Teresa Olson
Thanks for all the support. We will be working on a food drive next for Hopelink. Also be thinking about some Olympic Weightlifting seminars this winter!
Will be posting pictures soon!
Here are the winners of the raffle items:
Swim Lesson: Tess Linder and Andrea Lim
Triathlon entry: Lori Watts
Massage with Tassin: Adria Vondra and Ron Sable
Yoga with Kelley: Stacy Alik and Poppy
Plants donated by Storm Lake Growers- Carla Smith, Stacy Alik and Teresa Olson
Thanks for all the support. We will be working on a food drive next for Hopelink. Also be thinking about some Olympic Weightlifting seminars this winter!
Will be posting pictures soon!
Friday, October 30, 2009
I cant squat......
Here is a post I found on CrossFit509 from Spokane
Yesterday I made reference to the squat and speed, now I am going to reference form. I have coached everyone on proper squat form, and I preach it again and again in our workouts; “butt back and down, weight on the heels, knees out, chest up, lower lower lower!”. I’m sure I sound like a broken record, but it is for your own good. Every once in a while someone new will come in and be hesitant about the squat. Saying crazy things like “I heard you are not supposed to squat below parallel” and “isn’t squatting bad for your knees? Well here is some information on form and injury. Enjoy.
“I can’t squat – I have bad knees…”
Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength training, it is also a fantastic exercise for both rehabilitation and for injury prevention. The squat builds muscle, increases leg strength, increases hip felxibility and strength, and increases knee stability through strength.
On the flipside, if you only perform partial squats where the crease of the hip doesn’t sink below the depth of the knee, the majority of the force is placed on the tibia as it sinks down and forward. As the tibia is pulled forward, the hamstrings fail to reach full stretch. This puts the ligaments of the knee (where the quadricepts connect to the front of the tibia) in shear and often result in patellar tendonitis.
The often injured anterior cruciate ligament (ACL) works alongside the hamstrings to prevent the tibia from moving forward of the femur. Because of this, some ACL injuries can be attributed to underdeveloped hamstrings. By maintaining healthly hip mobility and practicing full depth squats, you can squat without any stress being placed on the ACL. Instead, you are strengthening the posterior chain and stabilizing the knees, rehabilitating old injuries and preventing future ones. The key is to squat correctly with proper depth.
-Adapted from “Starting Strength” by Mark Rippetoe and Lon Kilgore
Yesterday I made reference to the squat and speed, now I am going to reference form. I have coached everyone on proper squat form, and I preach it again and again in our workouts; “butt back and down, weight on the heels, knees out, chest up, lower lower lower!”. I’m sure I sound like a broken record, but it is for your own good. Every once in a while someone new will come in and be hesitant about the squat. Saying crazy things like “I heard you are not supposed to squat below parallel” and “isn’t squatting bad for your knees? Well here is some information on form and injury. Enjoy.
“I can’t squat – I have bad knees…”
Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength training, it is also a fantastic exercise for both rehabilitation and for injury prevention. The squat builds muscle, increases leg strength, increases hip felxibility and strength, and increases knee stability through strength.
On the flipside, if you only perform partial squats where the crease of the hip doesn’t sink below the depth of the knee, the majority of the force is placed on the tibia as it sinks down and forward. As the tibia is pulled forward, the hamstrings fail to reach full stretch. This puts the ligaments of the knee (where the quadricepts connect to the front of the tibia) in shear and often result in patellar tendonitis.
The often injured anterior cruciate ligament (ACL) works alongside the hamstrings to prevent the tibia from moving forward of the femur. Because of this, some ACL injuries can be attributed to underdeveloped hamstrings. By maintaining healthly hip mobility and practicing full depth squats, you can squat without any stress being placed on the ACL. Instead, you are strengthening the posterior chain and stabilizing the knees, rehabilitating old injuries and preventing future ones. The key is to squat correctly with proper depth.
-Adapted from “Starting Strength” by Mark Rippetoe and Lon Kilgore
Sunday, October 25, 2009
Schedule for November
Hey all:
Here is the schedule for the first part of November... I will be starting light duty on November 2nd.
November 1 - 15
Monday, Wednesday, Friday 5:30 AM
Tuesday and Thursday 7:30 PM
Saturday 830 AM and 1030AM
As soon as Terry Foster gets done with her Certification Class, (November 14 and 15) we will be posting more times.
Thanks for your patience and support!
Jenny
Here is the schedule for the first part of November... I will be starting light duty on November 2nd.
November 1 - 15
Monday, Wednesday, Friday 5:30 AM
Tuesday and Thursday 7:30 PM
Saturday 830 AM and 1030AM
As soon as Terry Foster gets done with her Certification Class, (November 14 and 15) we will be posting more times.
Thanks for your patience and support!
Jenny
Thursday, October 15, 2009
Sunday, October 11, 2009
Crossfit hard? No.....this is hard.....
Read this on MotorCity CrossFit.....
Then I got to thinkin’…Is CrossFit really that hard?? No…it is not.
CrossFit isn’t hard…here’s what’s hard.
Hard is getting winded going up a flight of stairs, or hurting your ankle walking to your car, or going to the hospital with ulcerative colitis, or having 3 pre-cancerous polyps removed before age 30.
Hard is finding a place to rest your hands when you’re at the ballgame – because your armrests are reserved for your abdomen.
Hard is having your 44” pants extended to 48”.
Hard is looking at pictures of yourself when you are 85 pounds overweight.
Hard is waking up in the middle of the night with stomach pain.
Hard is wondering if you have time to finish a cigarette on the way into the [fast food] restaurant.
Hard is dealing with all of the anxiety associated with the obvious need to lose so much weight.
Hard is wondering what people think of you.
Hard is wondering how you let yourself go for so long.
Hard is being the fat friend.
Hard is hearing you doctor call you ‘pre-diabetic’.
Hard is getting up every morning with back pain,
Hard is having to take Prilosec every day.
Hard is wondering if you are the reason you haven’t been able to have kids.
Hard is trying not to look fat.
Hard is wondering how young you’re going to be when you die.
Hard is dealing with smokers cough every morning.
Hard is wondering how long it’s going to take and being worried that you won’t stick with it.
Hard is dealing with embarrassment.
Hard is realizing you drink too much.
Hard is going swimming and leaving your t-shirt on.
Hard is poking an extra hole in your leather belt with a screwdriver.
Hard is bending over to tie your shoes when you’re obese.
Hard is realizing you have only yourself to blame.
CrossFit, in its most simple form, is eating mostly meat and vegetables and working out at a high intensity for 5 or 6 hours per week.
CrossFit is easy folks. All that other stuff is hard.
For me anyway…
Then I got to thinkin’…Is CrossFit really that hard?? No…it is not.
CrossFit isn’t hard…here’s what’s hard.
Hard is getting winded going up a flight of stairs, or hurting your ankle walking to your car, or going to the hospital with ulcerative colitis, or having 3 pre-cancerous polyps removed before age 30.
Hard is finding a place to rest your hands when you’re at the ballgame – because your armrests are reserved for your abdomen.
Hard is having your 44” pants extended to 48”.
Hard is looking at pictures of yourself when you are 85 pounds overweight.
Hard is waking up in the middle of the night with stomach pain.
Hard is wondering if you have time to finish a cigarette on the way into the [fast food] restaurant.
Hard is dealing with all of the anxiety associated with the obvious need to lose so much weight.
Hard is wondering what people think of you.
Hard is wondering how you let yourself go for so long.
Hard is being the fat friend.
Hard is hearing you doctor call you ‘pre-diabetic’.
Hard is getting up every morning with back pain,
Hard is having to take Prilosec every day.
Hard is wondering if you are the reason you haven’t been able to have kids.
Hard is trying not to look fat.
Hard is wondering how young you’re going to be when you die.
Hard is dealing with smokers cough every morning.
Hard is wondering how long it’s going to take and being worried that you won’t stick with it.
Hard is dealing with embarrassment.
Hard is realizing you drink too much.
Hard is going swimming and leaving your t-shirt on.
Hard is poking an extra hole in your leather belt with a screwdriver.
Hard is bending over to tie your shoes when you’re obese.
Hard is realizing you have only yourself to blame.
CrossFit, in its most simple form, is eating mostly meat and vegetables and working out at a high intensity for 5 or 6 hours per week.
CrossFit is easy folks. All that other stuff is hard.
For me anyway…
Friday, October 9, 2009
No 930 AM Class Monday October 12
Hey Everyone, There will be no 930 AM Class on Monday October 12th.
Sorry for any inconvenience. Take a rest day or go out and do something different like go for a bike ride, run, or just enjoy a nice walk on the trail.
Jenny
Sorry for any inconvenience. Take a rest day or go out and do something different like go for a bike ride, run, or just enjoy a nice walk on the trail.
Jenny
Sunday, October 4, 2009
An inspirational CrossFitter
I had a brief opportunity to meet this young man at the 2009 CrossFit Games. One of the most inspirational men I have met. Here is his story in a nutshell.
Keith Zeier fought for a year to learn how to walk. Learning the push jerk at a Level 1 Cert is going to be easy.
Zeier discovered CrossFit in 2006, when he was a recon Marine stationed in Iraq. Only months later, an improvised explosive device (IED) left him unable to walk, let alone do Fran. During a year of surgeries and rehab, Zeier got back into CrossFit and used it to prove the doctors wrong.
Once he was back on his feet, he was determined to run 100 miles from Key Largo to Key West to raise money for the Special Operations Warrior Foundation, a group dedicated to providing scholarship grants to the children of deceased special-ops personnel and financial aid to severely wounded servicepeople and their families.
Unable to put in a lot of miles in training, Zeier used CrossFit to help him complete the run and raise over $78,000. Keith was featured on The Today Show on MSNBC.com, and he shared his inspirational story with the CrossFit Journal at a Level 1 Cert held Aug. 8-9, 2009, at CrossFit South Brooklyn.
Video by Again Faster.
5min 33sec
Additional reading: CrossFit, Stoicism and an American Prisoner of War by Andrew Thompson with Tony Budding, published Dec. 1, 2004.
This article was written by Keith himself - I found it through Againfaster.com and on the Crossfit journal.
Keith Zeier fought for a year to learn how to walk. Learning the push jerk at a Level 1 Cert is going to be easy.
Zeier discovered CrossFit in 2006, when he was a recon Marine stationed in Iraq. Only months later, an improvised explosive device (IED) left him unable to walk, let alone do Fran. During a year of surgeries and rehab, Zeier got back into CrossFit and used it to prove the doctors wrong.
Once he was back on his feet, he was determined to run 100 miles from Key Largo to Key West to raise money for the Special Operations Warrior Foundation, a group dedicated to providing scholarship grants to the children of deceased special-ops personnel and financial aid to severely wounded servicepeople and their families.
Unable to put in a lot of miles in training, Zeier used CrossFit to help him complete the run and raise over $78,000. Keith was featured on The Today Show on MSNBC.com, and he shared his inspirational story with the CrossFit Journal at a Level 1 Cert held Aug. 8-9, 2009, at CrossFit South Brooklyn.
Video by Again Faster.
5min 33sec
Additional reading: CrossFit, Stoicism and an American Prisoner of War by Andrew Thompson with Tony Budding, published Dec. 1, 2004.
This article was written by Keith himself - I found it through Againfaster.com and on the Crossfit journal.
Wednesday, September 30, 2009
Schedule
I am unable to do light duty while I am in my sling, so here is the schedule until October 15th
Sorry for all the changes.
Starting October 1 through October 15th
Monday, Wednesdays and Fridays 530 AM and 930 AM
Tuesdays/Thursdays 730 AM and 730 PM
Saturday 830 AM and 10 30 AM
Sorry for all the changes.
Starting October 1 through October 15th
Monday, Wednesdays and Fridays 530 AM and 930 AM
Tuesdays/Thursdays 730 AM and 730 PM
Saturday 830 AM and 10 30 AM
Saturday, September 26, 2009
New Schedule
Ok all here is the new schedule while I am on light duty for my shoulder.
Monday, Wednesday and Fridays there will be a 5:30 AM class
Tuesday and Thursday will be a 7 PM class
Saturday 8:30 AM and 10:30 AM (the first class is for people who have attended more than 3 classes at Sno Valley Crossfit and the 10:30 class will be for newer people. Of course, more advanced people may also attend the 10:30 class)
As soon as Terry gets her Certification in November we will have more classes again at the 9:30 AM hour! And once I am cleared to go back to "real" work!
Thank you for your support during this time of recovery for my shoulder!
Monday, Wednesday and Fridays there will be a 5:30 AM class
Tuesday and Thursday will be a 7 PM class
Saturday 8:30 AM and 10:30 AM (the first class is for people who have attended more than 3 classes at Sno Valley Crossfit and the 10:30 class will be for newer people. Of course, more advanced people may also attend the 10:30 class)
As soon as Terry gets her Certification in November we will have more classes again at the 9:30 AM hour! And once I am cleared to go back to "real" work!
Thank you for your support during this time of recovery for my shoulder!
Fight Gone Bad
I could not be more proud of the group that represented Sno Valley Crossfit at CrossFit Eastside for Fight Gone Bad. You were all awesome!
Steve, Carlos, Carla, Terra and Brenda, well done!
Steve, Carlos, Carla, Terra and Brenda, well done!
Sunday, September 20, 2009
Fight Gone Bad
Congratulations to all who came out yesterday for the Fight Gone Bad practice. You all did so well. Remember, next Saturday at CrossFit Eastside is the real thing. Go to www.FGB4.org to sign yourself up. Or come and watch. It's amazing. There is also a BBQ afterwards if you plan on staying BYO meat and something else to eat.
We will meet at the gym (Sno Valley CrossFit) at 9 AM to travel over.
We will meet at the gym (Sno Valley CrossFit) at 9 AM to travel over.
Saturday, September 19, 2009
Updated schedule for September
Sept 21 5:30 am and 9:30 AM
Sept 22 7:30 and 9:30 AM and
Sept 23 5:30 AM and 9:30 AM
Sept 24 7:30 AM and 9:30 AM
Sept 25 5:30 AM and 9:30 AM
Sept 26 Fight Gone Bad at Crossfit Eastside. Meet at Sno Valley Crossfit at 9 AM.
Sept 28 5:30 and 9:30 Am
SEPT 29 7:30 ONLY
Sept 30 5:30 AM and 9:30 AM
Sept 22 7:30 and 9:30 AM and
Sept 23 5:30 AM and 9:30 AM
Sept 24 7:30 AM and 9:30 AM
Sept 25 5:30 AM and 9:30 AM
Sept 26 Fight Gone Bad at Crossfit Eastside. Meet at Sno Valley Crossfit at 9 AM.
Sept 28 5:30 and 9:30 Am
SEPT 29 7:30 ONLY
Sept 30 5:30 AM and 9:30 AM
Saturday, September 12, 2009
Schedule
Just to keep all of you posted on the next couple of weeks.
Class on Monday: 5:30 AM; 7:30 AM; and 9:30 AM
then NO classes on Tuesday and Wednesday.
I will be back at it on Thursday at 9:30 and Friday at 9:30 AM
Saturday will be an 8:30 AM Class.
I will know for sure after surgery, how long the surgeon will want me to take off from work.
I am thinking 2 weeks. If that is the case.....I will have classes the week of the 21st Monday, Wed, Fri and Saturday.
Thank you all for being so understanding! I really appreciate it very much!
Jenny
Class on Monday: 5:30 AM; 7:30 AM; and 9:30 AM
then NO classes on Tuesday and Wednesday.
I will be back at it on Thursday at 9:30 and Friday at 9:30 AM
Saturday will be an 8:30 AM Class.
I will know for sure after surgery, how long the surgeon will want me to take off from work.
I am thinking 2 weeks. If that is the case.....I will have classes the week of the 21st Monday, Wed, Fri and Saturday.
Thank you all for being so understanding! I really appreciate it very much!
Jenny
Friday, September 11, 2009
schedule changes
Here are the schedule changes for the next two weeks.
There will be NO class this Saturday the 12th.
Monday the 14th I will have a 530, 730 and a 930 class.
NO class on Tuesday the 15th and Wednesday the 16th
I will have a 930 class on Thursday the 17 and a 930 Class on Friday the 18th and a 830 class on Saturday the 19th.
If you have any questions, please feel free to call me at 206-949-8414
Jenny
There will be NO class this Saturday the 12th.
Monday the 14th I will have a 530, 730 and a 930 class.
NO class on Tuesday the 15th and Wednesday the 16th
I will have a 930 class on Thursday the 17 and a 930 Class on Friday the 18th and a 830 class on Saturday the 19th.
If you have any questions, please feel free to call me at 206-949-8414
Jenny
Monday, September 7, 2009
Sunday, September 6, 2009
Great Food Blog.
Found this blog (actually Stefanie did) and it's good! www.cfscceat.blogspot.com. Check it out.
Saturday, September 5, 2009
Up and going on the MAIN site!
Hey Check us out on the Main site. We are linked and live people! If you have any suggestions that you would like to see on the site.....let me know. It's a work in progress. More pictures will be on the way!
Wednesday, September 2, 2009
Sign up for Fight Gone Bad
If you plan to go and compete at the Fight Gone Bad Fundraising event on September 26, 2009 at CrossFit Eastside, please make sure you sign up at www.FGB.org. Sno Valley Crossfit is one of the registered affiliates. You can also come and watch and cheer on your fellow members!
We will also be having a Fight Gone Bad Practice on September 19,2009.
Hope to see allo f you there!
We will also be having a Fight Gone Bad Practice on September 19,2009.
Hope to see allo f you there!
Tuesday, August 25, 2009
CrossFit in 100 words
Crossfit in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
- Coach Glassman, CrossFit Founder
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
- Coach Glassman, CrossFit Founder
FIGHT GONE BAD
The 31 Days of August Challenge: Our goal is to show the world we mean business by raising a minimum of $250,000 before Sept 1. We have SEVEN days to reach this number. Stats would indicate that if we are able to raise this amount, we will be well ...on our way to reaching our $1 million goal by September 26th. And that’s the number.Get ‘er Dun!Read More
2009 Fight Gone BadFight Gone Bad fundraising for Wounded Warrior Project,Athletes for a Cure
Source: fgb4.org
Fight Gone Bad (the fundraising event) was born one hot day at Crossfit LA after I’d just finished Fight Gone Bad (the Pukie Award Winning workout) with Andy Petranek. I’d been either developing programs, or fundraising through sports for programs, for 20 years. Continue Reading
2009 Fight Gone BadFight Gone Bad fundraising for Wounded Warrior Project,Athletes for a Cure
Source: fgb4.org
Fight Gone Bad (the fundraising event) was born one hot day at Crossfit LA after I’d just finished Fight Gone Bad (the Pukie Award Winning workout) with Andy Petranek. I’d been either developing programs, or fundraising through sports for programs, for 20 years. Continue Reading
Sunday, August 23, 2009
CrossFit Games
Here's a great A little community building at CrossFit Laguna Beach.
Check out this video, courtesy of crossfit.com, about the elite community of which we are a part. This one was truly an emotional experience for me (for obvious reasons). Watch and see!
2009 CrossFit Games: CrossFit Community by Marty Cej and John Buffone – video [wmv] [mov]
Check out this video, courtesy of crossfit.com, about the elite community of which we are a part. This one was truly an emotional experience for me (for obvious reasons). Watch and see!
2009 CrossFit Games: CrossFit Community by Marty Cej and John Buffone – video [wmv] [mov]
Thursday, August 20, 2009
CHANGE TO THE AUGUST SCHEDULE!!!!
I am adding three classes! Saturday, August 22 at 8AM and then again August 24th at 5:30 AM and then again at 9:30 AM. There will be no 7:30 AM class on the 24th. And a 5:30 AM class on August 25th along with a 7:30 and 9:30 AM
Tuesday, August 18, 2009
Kids and caffeine
The Super Bowl. It brings so many memories. Some great, some awful, and a lot of them awfully blurry. Last night's was definitely blurry for one child at the party I went to. The kid is about 2 years old I would say. Full of life, promise, and boat-loads of caffeine last night. I've met this kid. He's a typical two-year-old with a typical bad diet. Rambunctious at times but who isn't. Last night, he was in heaven. Smiling from ear to ear as he ran and jumped on one person's lap. Barking orders at them for about 5 seconds. Listened to 2 seconds of rebuttal, and quickly jumped off their lap and hauled it around the corner. Yes, sounds like your typical hopped up little kid. But here's where it got interesting.He had a cup (Mountain Dew by the way), he had another, and was cut off. At that moment is when the temper tantrum came on. Yelling that he wanted more. Which did not come his way. He eventually forgot he wanted more and ran off to cause more terror. Happy as a clown and just unfocused. Later, as it was wearing off. He got sleepy. But instead of going to bed, he ate almost half a box of munchkins. I was amazed. So here's my question. How can we expect kids as young as 5 and as old as 18 to act calm and focus in school when we are allowing them to be hopped up on caffeine? I see kids just about every day drinking soda in my class. I drank soda a lot when I was younger too and look back saying what was I thinking? I wasn't thinking. I just needed my next fix. It's no wonder people get addicted so easily to any substance. We are training them from a young age to do so.Before I end, I'd like to say I was in Starbucks the other day having a meeting, though neither of us bought anything, and saw what had to be kids around age 12-14 buying venti coffees. How is this legal? How has caffeine not been regulated to an extent yet? These are questions that we should be looking at if we are trying to breed a generation that will be better than us, not weaker.
Posted by Aaron Mittica 1 comments
Posted by Aaron Mittica 1 comments
October CrossFit Schedule
October 1 at 5:30 AM; 7:30 AM and 9:30 AM
October 3 at 8:30 AM
October 5 at 9:30 AM
October 6 at 5:30 AM ONLY
October 7 at 9:30 AM
October 8 at 5:30 am; 7:30 AM and 9:30 AM
October 9 7:30 AM and 9:30 AM
October 10 8:30 AM
Ocotober 12 at 5:30 AM; 7:30 AM and 9:30 AM
October 13 at 5:30 AM; 7:30 AM and 9:30 AM
October 14 at 5:30 AM; 7:30 AM and 9:30 AM
October 15 at 5:30 AM ONLY
October 16 at 9:30 AM
October 17 at 8:30 AM
October 19 at 7:30 AM and 9:30 AM
October 20 at 5:30 AM ONLY
Ocotber 21 at 9:30 AM
October 22 at 5:30 AM ONLY
October 23 at 9:30 AM
October 25 at 8:30 AM
October 26 at 7:30 AM and 9:30 AM
October 27 at 5:30 AM; 7:30 AM and 9:30 AM
October 28 at 7:30 AM and 9:30 AM
October 29 at 5:30 AM ONLY
October 30 9:30 AM
October 31 5:30 AM ONLY
October 3 at 8:30 AM
October 5 at 9:30 AM
October 6 at 5:30 AM ONLY
October 7 at 9:30 AM
October 8 at 5:30 am; 7:30 AM and 9:30 AM
October 9 7:30 AM and 9:30 AM
October 10 8:30 AM
Ocotober 12 at 5:30 AM; 7:30 AM and 9:30 AM
October 13 at 5:30 AM; 7:30 AM and 9:30 AM
October 14 at 5:30 AM; 7:30 AM and 9:30 AM
October 15 at 5:30 AM ONLY
October 16 at 9:30 AM
October 17 at 8:30 AM
October 19 at 7:30 AM and 9:30 AM
October 20 at 5:30 AM ONLY
Ocotber 21 at 9:30 AM
October 22 at 5:30 AM ONLY
October 23 at 9:30 AM
October 25 at 8:30 AM
October 26 at 7:30 AM and 9:30 AM
October 27 at 5:30 AM; 7:30 AM and 9:30 AM
October 28 at 7:30 AM and 9:30 AM
October 29 at 5:30 AM ONLY
October 30 9:30 AM
October 31 5:30 AM ONLY
September CrossFit Schedule
September 1 at 9:30 AM
September 2 at 5:30 AM; 7:30 AM and 9:30 AM
September 4 at 9:30 AM
September 8 at 9:30 AM
September 10 at 9:30 AM
September 11 at 5:30 am; 7:30 AM and 9:30 AM
September 12 at 8:30 AM
September 15 at 9:30 AM
September 17 at 9:30 AM
September 19 at 8:30 AM
September 21 at 9:30 AM
September 22 at 5:30 AM; 7:30 AM and 9:30 AM
September 24 at 9:30 AM
September 26 at 8:30 AM
September 28 at 9:30 AM
September 29 at 5:30 AM; 7:30 AM and 9:30 AM
September 30 at 5:30 AM; 7:30 AM and 9:30 AM
September 2 at 5:30 AM; 7:30 AM and 9:30 AM
September 4 at 9:30 AM
September 8 at 9:30 AM
September 10 at 9:30 AM
September 11 at 5:30 am; 7:30 AM and 9:30 AM
September 12 at 8:30 AM
September 15 at 9:30 AM
September 17 at 9:30 AM
September 19 at 8:30 AM
September 21 at 9:30 AM
September 22 at 5:30 AM; 7:30 AM and 9:30 AM
September 24 at 9:30 AM
September 26 at 8:30 AM
September 28 at 9:30 AM
September 29 at 5:30 AM; 7:30 AM and 9:30 AM
September 30 at 5:30 AM; 7:30 AM and 9:30 AM
FOODS TO REMOVE FROM YOUR KITCHEN
FOODS TO REMOVE FROM YOUR KITCHEN
With all this talk of Paleo…I thought I’d give you a list of foods that you should get rid of that are probably in your kitchen. Feel bad about throwing things away? Donate them to your local homeless shelter!
§ White and brown rice
§ Pasta…yes, even whole-grain
§ Breakfast cereals and cereal-based nutrition bars
§ Granola and granola bars
§ Instant mashed potato
§ High carbohydrate condiments and salad dressings: make your own salad dressings!
§ Polenta, couscous, bulgur wheat, and other grains
§ Bread (including whole wheat and whole grain), breadsticks, croutons, and tortillas (if you must do tortillas, buy gluten free corn tortillas)
§ Bagels, donuts, croissants
§ Ice cream, sorbet, tofu ice cream, and popsicles
§ Potato chips, corn chips, popcorn, pretzels and crackers
§ Cake, coffee cake, cookies, cupcakes, and other sweets
§ Candy, candy bars, sugary mints
§ White and whole wheat flour
§ Cornstarch
§ Sugar and artificial sweeteners : Use honey or agave nectar.
§ Juice (including orange juice and apple juice)
§ Sugary sodas: all sodas, yes even diet!
§ Sweetened yogurt: aka: “American” yogurt. Dannon or Yoplait brands are NOT yogurt. If you want to have some yogurt now and then go for the Greek stuff.
With all this talk of Paleo…I thought I’d give you a list of foods that you should get rid of that are probably in your kitchen. Feel bad about throwing things away? Donate them to your local homeless shelter!
§ White and brown rice
§ Pasta…yes, even whole-grain
§ Breakfast cereals and cereal-based nutrition bars
§ Granola and granola bars
§ Instant mashed potato
§ High carbohydrate condiments and salad dressings: make your own salad dressings!
§ Polenta, couscous, bulgur wheat, and other grains
§ Bread (including whole wheat and whole grain), breadsticks, croutons, and tortillas (if you must do tortillas, buy gluten free corn tortillas)
§ Bagels, donuts, croissants
§ Ice cream, sorbet, tofu ice cream, and popsicles
§ Potato chips, corn chips, popcorn, pretzels and crackers
§ Cake, coffee cake, cookies, cupcakes, and other sweets
§ Candy, candy bars, sugary mints
§ White and whole wheat flour
§ Cornstarch
§ Sugar and artificial sweeteners : Use honey or agave nectar.
§ Juice (including orange juice and apple juice)
§ Sugary sodas: all sodas, yes even diet!
§ Sweetened yogurt: aka: “American” yogurt. Dannon or Yoplait brands are NOT yogurt. If you want to have some yogurt now and then go for the Greek stuff.
Ten physical skills
The ten general physical skills required for optimal physical competence:
Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
Stamina – the ability of body systems to process, deliver, store, and utilize energy. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
Flexibility – the ability to maximize the range of motion at a given joint.
Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – the ability to minimize the time cycle of a repeated movement.
Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
Agility – the ability to minimize transition time from one movement pattern to another.
Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy – the ability to control movement in a given direction or at a given intensity.
Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
Stamina – the ability of body systems to process, deliver, store, and utilize energy. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
Flexibility – the ability to maximize the range of motion at a given joint.
Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – the ability to minimize the time cycle of a repeated movement.
Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
Agility – the ability to minimize transition time from one movement pattern to another.
Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy – the ability to control movement in a given direction or at a given intensity.
Saturday, August 15, 2009
The Champion within
The Champion Within Denis Waitley 27 October 2005 I copied this off Mr. Waitley's website. I am very impressed with what Denis does in his motivation of individuals!!!The Champion Within ArticleThe Winner's Circle by Denis Waitley.
If the five Olympic rings were attitudes of champions in every profession, these five attitudes would be prominent in the mindset of the peak performer:
1. Paying the Price -- Everyone wants to win, but few are willing to invest the time and effort. Paying the price means focusing on developing the skills and training regimen of champions – observation, imitation, repetition and the internalization of knowledge into habits; also, learning why and how to go the extra mile and seeing success as a marathon, not a dash. Champions view failures as temporary inconveniences and learning experiences.
2. The Olympian Within -- Winners believe in their worth in advance of their performance. Most people base their worth on their current status or achievement level, which means that until they are judged successful by society’s standards, they have little to be proud of. Champions believe in their dreams when they have only a dream to hang on to, even in the face of criticism and superior achievements by others.
3. Non-situational Integrity -- Authentic, lasting winners have an uncompromising attitude about self-honesty. They function according to an “integrity triangle”, consisting of three basic questions: (a) Are my beliefs based upon truth? (b) Do my words and actions correspond with truth and honesty? (c) Before I speak or act, do I honestly consider the impact of my decision on other people and the environment?
4. The “Coachability” Factor -- Champions are always open to alternatives to improve their performance. Consistent winners are not the arrogant egotists who dominate the media spotlight. The most successful individuals in the game of life are often the most approachable, most gracious, non-judgmental with others and most critical of their own performances, as well as most eager to learn and improve.
5. Being a Team Player -- a team in harmony is synergy in motion, where the whole is greater than the sum of the individual talents. When all assignments are understood, when each takes 100 percent responsibility for the outcome, a quantum leap in performance takes place. Winners learn how to become interdependent, without sacrificing individuality; how to stand out, while fitting in.
If the five Olympic rings were attitudes of champions in every profession, these five attitudes would be prominent in the mindset of the peak performer:
1. Paying the Price -- Everyone wants to win, but few are willing to invest the time and effort. Paying the price means focusing on developing the skills and training regimen of champions – observation, imitation, repetition and the internalization of knowledge into habits; also, learning why and how to go the extra mile and seeing success as a marathon, not a dash. Champions view failures as temporary inconveniences and learning experiences.
2. The Olympian Within -- Winners believe in their worth in advance of their performance. Most people base their worth on their current status or achievement level, which means that until they are judged successful by society’s standards, they have little to be proud of. Champions believe in their dreams when they have only a dream to hang on to, even in the face of criticism and superior achievements by others.
3. Non-situational Integrity -- Authentic, lasting winners have an uncompromising attitude about self-honesty. They function according to an “integrity triangle”, consisting of three basic questions: (a) Are my beliefs based upon truth? (b) Do my words and actions correspond with truth and honesty? (c) Before I speak or act, do I honestly consider the impact of my decision on other people and the environment?
4. The “Coachability” Factor -- Champions are always open to alternatives to improve their performance. Consistent winners are not the arrogant egotists who dominate the media spotlight. The most successful individuals in the game of life are often the most approachable, most gracious, non-judgmental with others and most critical of their own performances, as well as most eager to learn and improve.
5. Being a Team Player -- a team in harmony is synergy in motion, where the whole is greater than the sum of the individual talents. When all assignments are understood, when each takes 100 percent responsibility for the outcome, a quantum leap in performance takes place. Winners learn how to become interdependent, without sacrificing individuality; how to stand out, while fitting in.
Thursday, August 13, 2009
Why do you CrossFit?
Saw this on CrossFit Boston......
So, this sh#t is hard. Right? I mean there are times where I wonder, 'Why do I do this to myself?'. I participated in competitive athletics for more than 10 years. That was hard, why do it now as I am in my 30's and heading for my imminent "mid-life" crisis. I can just go to the globo gym and read my paper while I ride a recumbent bike.
Simple answer, NO. The reason is fear. I train CrossFit because I am afraid of what a life of mediocrity could look like. I am afraid of what the future could hold for me if I were to stop increasing my work capacity. I am afraid to someday be like my Father who is physically a quarter of the man I remember growing up. Or my Mother that lives life in pain and unable to enjoy the outdoors. So yes, I am driven by fear. I still get butterflies in my stomach before EVERY benchmark. I am not kidding. Ask Rast how long I pranced around the gym like some sissy, had a date with FRAN, before he finally started the clock on me and said you got 30 seconds. It's hard, real hard. But, I am more afraid of what happens if I stop!
So, that's my twist on this crazy little thing we have going on here at CFB. Why do you CrossFit?
So, this sh#t is hard. Right? I mean there are times where I wonder, 'Why do I do this to myself?'. I participated in competitive athletics for more than 10 years. That was hard, why do it now as I am in my 30's and heading for my imminent "mid-life" crisis. I can just go to the globo gym and read my paper while I ride a recumbent bike.
Simple answer, NO. The reason is fear. I train CrossFit because I am afraid of what a life of mediocrity could look like. I am afraid of what the future could hold for me if I were to stop increasing my work capacity. I am afraid to someday be like my Father who is physically a quarter of the man I remember growing up. Or my Mother that lives life in pain and unable to enjoy the outdoors. So yes, I am driven by fear. I still get butterflies in my stomach before EVERY benchmark. I am not kidding. Ask Rast how long I pranced around the gym like some sissy, had a date with FRAN, before he finally started the clock on me and said you got 30 seconds. It's hard, real hard. But, I am more afraid of what happens if I stop!
So, that's my twist on this crazy little thing we have going on here at CFB. Why do you CrossFit?
Saturday, August 8, 2009
Firefighter/Police CrossFit Challenge hosted by Kirkland CrossFit
Today, at Marymoore Park in Redmond, was the second annual Firefighter/Police/Military CrossFit Challenge to benefit the Northwest Burn Foundation.
This is the second year that myself and Mike Tjosvold represented Eastside Fire and Rescue, not only in the 2 person team event, but also in the individual events. Both Mike and myself not only enjoy the commraderie of this event, it also brings together our own goals of our hard work during the year.
The first event was the 2 person work out. Deadlifts - 15 reps; box jumps - 21 reps - to 400 meter run. For three rounds. Women deadlifted 135 lbs and men deadlifted 185 lbs.
Mike and I went head to head with Northshore Fire (who had 3 teams competing!). These guys ROCKED! Quick off the deadlifts and right into the box jumps and off on the run in minutes! Both Mike and I made it out the "door" onto the run pretty much at the same time. It's amazing how tired your legs feel after box jumps! The next two rounds were somewhat a blur! It's hard to think when you are hypoxic. But I was able to finish three rounds in just under 13 minutes. Mike was right behind me. Thank goodness they had a massage therapist there and she was good.
We then got to hang out and watch the other teams go. Mt. Baker CrossFit had a few teams competing. These guys moved through this work out like they were doing a body weight work out. Bunch of very strong men.
The 4 person competition was; burpees, cleans, thrusters, push ups and a mile run with each person having to run minimum of 400 meters of it. Again, Mt. Baker CrossFit cleaned this one up in a little over 11 minutes! After the 4 person competition was the strongman competition. This is just plain crazy. A 180lb clean to press;a 150 lb rock that they had to shoulder; 2- 180lb weights to do a farmers walk with and it all starts with a 200 meter sprint, only to end with a 200 meter 50 lb sand bag run. Four men competed and the winner was from Woodinville Fire in 9 minutes 43 seconds. Strongman is an understatment for this guy.
The last individual work out consisted of: Row for calories; kettlebell swings - 35lb women - 53 lbs men; push press - 65 lb women; 95lb men; dips; sumo deadlift hi pull - 35lb women - 53 lb men; pull ups; jumping lunges. You spent a minute at each station doing as many reps as you could then moved on to the next. After the jumping lunges your first time around you got a minute rest only to start it all over again for another round. Mike did an amazing job for the whole work out. Not sure of what his score was, but he certainly was up there!
It is a great venue to meet other firefighters,police officers, FBI agents and CIA agents who are all interested and practice CrossFit. The commraderie as always is so amazing. Everyone cheers for everyone. John Burrows does a great job putting on this event and the NW Burn Foundation with their support is always appreciated. This could not be done without them.
Next year, would like to see more people come to compete. It truly is a great test of your fitness level. It's like fighting back to back structure fires, only with out the gear!
This is the second year that myself and Mike Tjosvold represented Eastside Fire and Rescue, not only in the 2 person team event, but also in the individual events. Both Mike and myself not only enjoy the commraderie of this event, it also brings together our own goals of our hard work during the year.
The first event was the 2 person work out. Deadlifts - 15 reps; box jumps - 21 reps - to 400 meter run. For three rounds. Women deadlifted 135 lbs and men deadlifted 185 lbs.
Mike and I went head to head with Northshore Fire (who had 3 teams competing!). These guys ROCKED! Quick off the deadlifts and right into the box jumps and off on the run in minutes! Both Mike and I made it out the "door" onto the run pretty much at the same time. It's amazing how tired your legs feel after box jumps! The next two rounds were somewhat a blur! It's hard to think when you are hypoxic. But I was able to finish three rounds in just under 13 minutes. Mike was right behind me. Thank goodness they had a massage therapist there and she was good.
We then got to hang out and watch the other teams go. Mt. Baker CrossFit had a few teams competing. These guys moved through this work out like they were doing a body weight work out. Bunch of very strong men.
The 4 person competition was; burpees, cleans, thrusters, push ups and a mile run with each person having to run minimum of 400 meters of it. Again, Mt. Baker CrossFit cleaned this one up in a little over 11 minutes! After the 4 person competition was the strongman competition. This is just plain crazy. A 180lb clean to press;a 150 lb rock that they had to shoulder; 2- 180lb weights to do a farmers walk with and it all starts with a 200 meter sprint, only to end with a 200 meter 50 lb sand bag run. Four men competed and the winner was from Woodinville Fire in 9 minutes 43 seconds. Strongman is an understatment for this guy.
The last individual work out consisted of: Row for calories; kettlebell swings - 35lb women - 53 lbs men; push press - 65 lb women; 95lb men; dips; sumo deadlift hi pull - 35lb women - 53 lb men; pull ups; jumping lunges. You spent a minute at each station doing as many reps as you could then moved on to the next. After the jumping lunges your first time around you got a minute rest only to start it all over again for another round. Mike did an amazing job for the whole work out. Not sure of what his score was, but he certainly was up there!
It is a great venue to meet other firefighters,police officers, FBI agents and CIA agents who are all interested and practice CrossFit. The commraderie as always is so amazing. Everyone cheers for everyone. John Burrows does a great job putting on this event and the NW Burn Foundation with their support is always appreciated. This could not be done without them.
Next year, would like to see more people come to compete. It truly is a great test of your fitness level. It's like fighting back to back structure fires, only with out the gear!
Thursday, August 6, 2009
Basic Principles of the Paleolithic Diet
The basic principles of the Paleolithic Diet are simple. The Paleolithic Diet presents a comprehensive dietary theory combining the best features of all other dietary theories, eliminating the worst features and simplifying it all.All major dietary components are covered- (i.e. vitamins, fats, protein, fats, carbohydrates, antioxidants and phytosterols etc). This is for the simple reason that it is the only diet that is coded for in our genes- it contains only those foods that were present during our evolution, and discards those which were not.
Basics of the Paleolithic DietHumans and their relatives have eaten meat, fish, fowl and the leaves, roots and fruits of many plants for millions of years. One big obstacle to getting more calories from the environment is the fact that many plants are inedible. Grains, beans and potatoes are full of energy but all are inedible in the raw state as they contain many toxins. Around 10,000 years ago a breakthrough happened, it was discovered that cooking these foods made them edible- the heat destroyed enough toxins to render them edible. Grains include wheat, corn, barley, rice, sorghum, millet and oats. Grain based foods also include products such as flour, bread, noodles and pasta. These are considered Neolithic foods.
The cooking of grains, beans and potatoes had an enormous effect on our food intake- perhaps doubling the number of calories that we could obtain from the plant foods in our environment. Other advantages were soon obvious with these foods:· they could store for long periods (refrigeration of course being unavailable in those days)· they were dense in calories- ie a small weight contains a lot of calories, enabling easy transport· the food was also the seed of the plant- later allowing ready farming of the speciesThese advantages made it much easier to store and transport food. We could more easily store food for winter, and for nomads and travelers to carry supplies. Food storage also enabled surpluses to be stored, and this in turn made it possible to free some people from food gathering to become specialists in other activities, such as builders, warriors and rulers. This in turn set us on the course to modern day civilization. Despite these advantages, our genes were never developed with grains, beans and potatoes and were not in tune with them, and still are not. Man soon improved further on these advances- by farming plants and animals.Instead of being able to eat only a fraction of the animal and plant life in an area, farming allows us to fill a particular area with a large number of edible plants and animals. This in turn increases the number of calories that we can obtain from an area by some 10 to 100 fold or more. Paleolithic Diet buffs refer to the new foods as Neolithic foods and the old as Paleolithic Diet foods. We see Neolithic as bad and Paleolithic as good. Grains, Beans and Potatoes (GBP) share the following important characteristics:· They are all toxic when raw- there is no doubt about this- it is a fact that no competent source would dispute- they can be extremely dangerous and it is important never to eat them raw or undercooked. These toxins include enzyme blockers, lectins and other types. I will talk about them in detail later as they are very important. · Cooking destroys most but not all of the toxins. Insufficient cooking can lead to sickness such as acute gastroenteritis.· They are all rich sources of carbohydrate, and once cooked this is often rapidly digestible-giving a high glycemic index (sugar spike).· They are extremely poor sources of vitamins (particularly vitamins A, B-group, folic acid and C), minerals, antioxidants and phytosterols.Therefore diets high in grains beans and potatoes (GBP):· Contain toxins in small amounts· Have a high glycemic index (ie have a similar effect to raw sugar on blood glucose levels)· Are low in many vitamins, minerals, antioxidants and phytosterols- ie they are the original "empty calories"· Have problems caused by the GBP displacing other foodsAs grains, beans and potatoes form such a large proportion of the modern diet, you can now understand why it is so common for people to feel they need supplements or that they need to detoxify (ie that they have toxins in their system)- indeed both feelings are absolutely correct. Unfortunately, we don’t necessarily realize which supplements we need, and ironically when people go on detoxification diets they unfortunately often consume even more Neolithic foods (eg soy beans) and therefore more toxins than usual (perhaps they sometimes benefit from a change in toxins). More detail on these issues follows in subsequent pages.The essentials of the Paleolithic Diet are:Eat none of the following:· Grains- including bread, pasta, noodles· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas· Potatoes· Sugar· SaltEat the following:· Meat, chicken and fish· Eggs· Fruit· Vegetables (especially root vegetables, but definitely not including potatoes)· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)· Berries- strawberries, blueberries, raspberries etc.
****Information from Earth360.com and Dr. Ben Balzer****
From the Crossfitfootball.com website
Basics of the Paleolithic DietHumans and their relatives have eaten meat, fish, fowl and the leaves, roots and fruits of many plants for millions of years. One big obstacle to getting more calories from the environment is the fact that many plants are inedible. Grains, beans and potatoes are full of energy but all are inedible in the raw state as they contain many toxins. Around 10,000 years ago a breakthrough happened, it was discovered that cooking these foods made them edible- the heat destroyed enough toxins to render them edible. Grains include wheat, corn, barley, rice, sorghum, millet and oats. Grain based foods also include products such as flour, bread, noodles and pasta. These are considered Neolithic foods.
The cooking of grains, beans and potatoes had an enormous effect on our food intake- perhaps doubling the number of calories that we could obtain from the plant foods in our environment. Other advantages were soon obvious with these foods:· they could store for long periods (refrigeration of course being unavailable in those days)· they were dense in calories- ie a small weight contains a lot of calories, enabling easy transport· the food was also the seed of the plant- later allowing ready farming of the speciesThese advantages made it much easier to store and transport food. We could more easily store food for winter, and for nomads and travelers to carry supplies. Food storage also enabled surpluses to be stored, and this in turn made it possible to free some people from food gathering to become specialists in other activities, such as builders, warriors and rulers. This in turn set us on the course to modern day civilization. Despite these advantages, our genes were never developed with grains, beans and potatoes and were not in tune with them, and still are not. Man soon improved further on these advances- by farming plants and animals.Instead of being able to eat only a fraction of the animal and plant life in an area, farming allows us to fill a particular area with a large number of edible plants and animals. This in turn increases the number of calories that we can obtain from an area by some 10 to 100 fold or more. Paleolithic Diet buffs refer to the new foods as Neolithic foods and the old as Paleolithic Diet foods. We see Neolithic as bad and Paleolithic as good. Grains, Beans and Potatoes (GBP) share the following important characteristics:· They are all toxic when raw- there is no doubt about this- it is a fact that no competent source would dispute- they can be extremely dangerous and it is important never to eat them raw or undercooked. These toxins include enzyme blockers, lectins and other types. I will talk about them in detail later as they are very important. · Cooking destroys most but not all of the toxins. Insufficient cooking can lead to sickness such as acute gastroenteritis.· They are all rich sources of carbohydrate, and once cooked this is often rapidly digestible-giving a high glycemic index (sugar spike).· They are extremely poor sources of vitamins (particularly vitamins A, B-group, folic acid and C), minerals, antioxidants and phytosterols.Therefore diets high in grains beans and potatoes (GBP):· Contain toxins in small amounts· Have a high glycemic index (ie have a similar effect to raw sugar on blood glucose levels)· Are low in many vitamins, minerals, antioxidants and phytosterols- ie they are the original "empty calories"· Have problems caused by the GBP displacing other foodsAs grains, beans and potatoes form such a large proportion of the modern diet, you can now understand why it is so common for people to feel they need supplements or that they need to detoxify (ie that they have toxins in their system)- indeed both feelings are absolutely correct. Unfortunately, we don’t necessarily realize which supplements we need, and ironically when people go on detoxification diets they unfortunately often consume even more Neolithic foods (eg soy beans) and therefore more toxins than usual (perhaps they sometimes benefit from a change in toxins). More detail on these issues follows in subsequent pages.The essentials of the Paleolithic Diet are:Eat none of the following:· Grains- including bread, pasta, noodles· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas· Potatoes· Sugar· SaltEat the following:· Meat, chicken and fish· Eggs· Fruit· Vegetables (especially root vegetables, but definitely not including potatoes)· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)· Berries- strawberries, blueberries, raspberries etc.
****Information from Earth360.com and Dr. Ben Balzer****
From the Crossfitfootball.com website
Tuesday, August 4, 2009
Schedule for August
Please note the 5:30 AM classes added!
August 3 at 9:30 am
August 5 at 9:30 am
August 6 at 5:30 am
August 7 at 9:30 am
No week end class :< August 8th is the Police/Firefighter CrossFit Challenge at Marymoore Park. 9 AM to 3 PM
August 10 at 9:30 am
August 11 at 5:30 am
August 12 at 9:30 am
August 13 at 5:30 am
August 14 at 9:30 am
August 16th at 8:30 am
August 17 at 5:30 am 7:30 am and 9:30 am
August 19 at 9:30 am
August 21 at 9:30 am
Off for our anniversary week end!
August 25 at 5:30 am 7:30 am and 9:30 am
August 26 at 5:30 am 7:30 am and 9:30 am
August 28 at 9:30 am
August 30 at 7:30 am
August 3 at 9:30 am
August 5 at 9:30 am
August 6 at 5:30 am
August 7 at 9:30 am
No week end class :< August 8th is the Police/Firefighter CrossFit Challenge at Marymoore Park. 9 AM to 3 PM
August 10 at 9:30 am
August 11 at 5:30 am
August 12 at 9:30 am
August 13 at 5:30 am
August 14 at 9:30 am
August 16th at 8:30 am
August 17 at 5:30 am 7:30 am and 9:30 am
August 19 at 9:30 am
August 21 at 9:30 am
Off for our anniversary week end!
August 25 at 5:30 am 7:30 am and 9:30 am
August 26 at 5:30 am 7:30 am and 9:30 am
August 28 at 9:30 am
August 30 at 7:30 am
Understanding your blood tests
Here is a basic article on understanding your bloodtest results. This is something that I think everyone should know. Know what tests your doctor is ordering for your lab tests, what the normal ranges are, and why they are running them. Are they ordering the right tests? Be an advocate for your own health.
Follow this link:http://www.amarillomed.com/howto.htm
Follow this link:http://www.amarillomed.com/howto.htm
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