You can’t build a reputation on what you’re going to do. -Henry Ford
Getting fit fast. Studies show that high intensity interval training is better for you than long, slow, distance training.
The Boy With a Thorn In His Joints. NYT Magazine covers a story about a kid who goes on a gluten, starch, sugar free diet and cures his case of juvenile rheumatoid arthritis.
Conditioning “Helen” 3 Rounds for time of: 400 m run 21 Kettlebell swings (1.5 / 1 pood) 12 Pull-ups
Failure is only the opportunity to begin again, this time more wisely.
Remember to sign up for the CrossFit Open and to list CrossFit Forte as the affiliate!
This Saturday is the Sandy Hook Fundraiser workout/competition. We will be doing the workout this week so you can try it out before hand. Nearly everyone can at least do the scaled version, so sign up! CrossFit Cares
For those of you doing the Paleo Challenge, stay strong and keep at it! Remember to submit your points for week 1.
Want to know why kids get fat? The Cause of Morbid Childhood Obesity. Watch the first 3 minutes of this documentary to see an (maybe extreme) example. Both absurd and sad at the same time. It makes me think of this quote: “We don’t let our kids get addicted to alcohol. We don’t let them become addicted to smoking. Perhaps we should be equally cautious when it comes to soda and other highly processed high carb junk food.” Very true.
Skill For 15 minutes, work on something you’ve been struggling with
Conditioning 20 Min AMRAP 5 Power cleans (145 / 100 lbs) 10 Toes to bar 15 Wall-balls (20 / 14 lbs)
Life can only be understood backwards, but it must be lived forward. – Soren Kierkegaard
Read this on Orange Coast CrossFit’s site the other day:
Cherry Picking
Cherry picking in our Crossfit world is selecting whether or not you will come based on the workout that’s put out. Athletes “cherry picking” choose whether or not to workout based on their own capabilities, fears, or dislike of movements to name a few reasons. The result is always the same, stagnant progress in your evolution in fitness and as an athlete, as well as hindering the common goal: general physical preparedness! Cherry picking is exactly where you will find plateau’s in your journey!
Common Cherry Picking:
“That looks hard, I’m not going!” “I’ve never done that, I’ll skip today!” “Are you kidding me! I can’t do that!” “Weightlifting? I don’t want to get big!” “I don’t like running, I’m not going”
I challenge all of you, to not cherry pick workouts you deem unready for, uncomfortable with or know you just won’t enjoy. It is in these workouts where you truly gain the most to include mental strength! I challenge you to attack an area you do not enjoy or an area where you are weaker and attack it with positive energy, belief in yourself and a powerful will to overcome that battle, I promise the results are well worth it.
Strength EMOM for 10 min do 3 Deadlifts @ 70% of 1RM
Conditioning 12 Min AMRAP 9 Handstand push-ups 18 Pull-ups 36 Double-unders *If you do not have handstand push-ups, sub w hand release deficit push-ups **Sub pull-ups with banded pull-ups or ring rows
If it is important enough to you, you will find a way. If it is not, you will find an excuse.
Paleo Challenge Benchmark Workout 8 Minute AMRAP of 3 Thrusters (95 / 65 lbs) 3 Bar facing burpees 6 thrusters 6 Bar facing burpees 9 Thrusters 9 Bar facing burpees 12 Thrusters 12 Bar facing burpees 15… 15… 18… 18…
Don’t practice until you get it right. Practice until you can’t get it wrong. -Unknown
The Paleo Challenge begins today. Sign up at the gym, take measurements, complete the benchmark workout, join the FB group, read the posts on nutrition that are on the site, etc. Look, feel and perform your best. Eat real food.
