Now that the Paleo Challenge is over, we can't let those pesky bad habits start creeping back in....
I wanted to write to you all and leave you with a "No Excuse" mind-set! My goal for you as CrossFit 818 athletes is to make Paleo not feel like a diet. We can still go out and have fun with friends, have cooking parties, go out to eat etc... We just have to make choices that will benefit us the most in the end.
It is the same as CrossFit. I am sure many of your friends, family members, coworkers etc... are letting excuses, activities, or life in general get in the way and your not... Why? because you have made a conscious decision to put your health first, so why would it be any different with your nutrition?
When I first started cooking for clients and doing nutrition consulting with our CrossFit clients, many of the fears that I heard where that they were going to have to give up the foods that they love....but what I quickly showed them is that you can live a "Paleo" friendly lifestyle and not only does it taste just as good, it actually tastes better!
I had my clients make a list of the foods that they enjoyed the most, and considered "treats" and I would find a way to make it taste just as good if not better "Paleo" style. Now you can eat your favorite foods and not feel guilty or worse sick!
I now have friends who are not living the "Paleo" lifestyle demand my cooking. They don't even know the foods that I am preparing are not only delicious but benefiting them as well!
Chris and I both always say to each other “I don’t know why anyone would want to eat any other way?”
It still tasted delicious, but I didn’t have that full sickly feeling when I was done with it. I have heard a lot of you talk about how sick you have gotten when the challenge was over, splurging on pizza, bagels, ice cream, etc… well
the great thing about Paleo is that we can make all of those treats we love, and they taste just as good if not better!!!
So why would you want to feel bad after eating something unhealthy, when you can eat something that tastes just as good and feel GREAT?
CrossFitters Here is my challenge for you:
Post in the comments below, about foods that you for see missing or that you have really missed. I will give you a way to make it more Paleo friendly.
Just because the Challenge is over doesn’t mean we have to go back to our old habits!!! We are all here for each other, and there is no better feeling than having a whole gym that supports you and is here to help!
No excuses!!! 3….2….1…. Comment
A. EMOTM for 8 minutes
2 Strict Press
(add weight every minute, score is
heaviest double completed)
B. 5 rounds for time
150m Row Sprint
8 Thrusters (95/65)
4 Toe to Bar
Rest 1 minute
Post by Annie.
If I had a nickel for every time someone told me this, my wife wouldn't be driving a Honda:-)
At first, I try to put myself in the other person's shoes to understand where they are coming from. And then I realize that this statement doesn't even make sense.
Can you 'get in' CrossFit shape by doing the treadmill, bench press, bicep curls, etc...???
Can you 'get in' basketball shape by swimming?
Can 'get in' a size 4 jeans by eating McDonalds hamburger and fries everyday for lunch?:-O
Let's break this down logically and show you the truth so you will have some ammo the next time one of your friends or acquaintances tries to give you this B.S.
Look in the Mirror: If they are currently working out, apparently what they are doing now is not working, because if they are not in regular shape then how are they going to get in 'CrossFit Shape'? And if they are not working out then obviously the good ole' regular gym is not working either. And you know the old saying, "If you do the same thing over and over and expect a different result that is the definition of insanity. So it sounds like they are the insane one's.
All Levels: It doesn't matter what kind of shape you are in when you start CrossFit. Everyday, every movement, every workout is 100% scalable. And what we mean by scalable is you can adjust the weight, the movement, time, reps, anything according to your current level of FITness. Our goal is to have you complete each workout successfully (safety 1st and effective 2nd).
You will always try to get in 'CrossFit' shape: COMPARED to what?!?! Truth is, you cannot get in shape for CrossFit at any gym on your own. In fact, even if you go to CrossFit for a very long time, you may not be 'in-shape' for CrossFit as it takes tremendous dedication, diet, skill and time. Yet, you will find success in CrossFit workouts as you can do things you have never done before in your life physically. Frankly some of the people at CrossFit are in freakin' unreal shape with strong muscles, massive lung capacity and big hearts…I do not know how you get that from a few sets of bench press with 4 minute rest in between, a set of 12 curls, some flashy mirrors to watch my form, and a cushy mat in the corner to work my abs.
What's your story: Look, the only way your friends are going to really come is if you walk the walk. That alone will weed out the winners from the people that are just all talk. So if you want your friends to come to CF and believe what you say, then you better be right on par with how great you are explaining CrossFit to your friends.
In the end, they really need a reason, not an excuse: CrossFit is the truth. It will test you physically, emotionally and mentally. There is no easy way to the top. And that applies to CrossFit. CrossFit provides the structure, progressive setup, commardie, challenge and fun that is missing with these kind of people's lives. Understand that it is hard for someone to look at you with all this success you have had and then they look in the mirror and see all the flaws they currently have. Level with them. Tell them how hard it was for you to get started and enlighten them how great it is to be in this place you are today. Talk about how motivated, excited, confident you are. What was your reason for starting CrossFit? Is it still the same?
So CF818'ers did I miss anything? How do you respond/react to your friends, co-workers, family, acquaintances, friends of friends or people you don't even like when they throw out the line of how they 'have to get in-shape' for CrossFit?
For Time:Do 20 Reps of the following:
* Snatch DL (95/65)
Box Jumps (24/20)
KB swings (55/35)
*Hang Power Snatch (95/65)
*5 Burpee penalty after time for each break during barbell movementsPosted by Chris.
I love this time of the year. The holiday season is filled with family, friends, holiday events and parties. There is so much excitement in the air. For others this can be an overwhelming time of the year. With the end of the year deadlines, Xmas parties, family in-town, you going out of town it can get to the point of too many things to do in too little time to do it.
So then the infamous phrase that pays in fitness I love to hear, "I just don't 'HAVE' enough time to workout". So then my response is, "Well you need to make time!". They then proceed to tell me about all the things they 'have' to do.
"But I have deadlines at work"
"My parents are in town next week"
"I have this, I have that..."
Most of us know the old saying that we all have 24 hours in a day:
Why is it that some people are millionaires and some people are in 50k of debt?
Why are 2/3 of Americans obese and some people in amazing shape?
Why is the divorce rate 50%? What is the difference between the marriages that stick vs. the marriage that don't?
What is the difference? The ones on the successful side of the fence learn and practice how to M-A-K-E time.
So when I say you need to MAKE time this is exactly what I mean:
M - odify your time. You either control your time or your time controls you. There is no gray area about it. For those people that work around the clock: Can you seriously say you are working every single second for 16+ hours a day 7 days a week? Never looking at facebook? Texting your friends? You couldn't plan 10 minutes to workout. You couldn't roll out of bad and start your day with some pushups and light stretching?? Fact is you have the power to modify what you do with your time. Look honestly at your day and what you spend your time on. Find ways to modify what you do to add more time on what is important and reduce the time you spend on less important activities.
A - dust your schedule so that HIGH priority things get done first. It is easy to gravitate towards doing what is easy but usually the easy things are not that important which is why they are easy and we want to do them first. Start or plan your day with what matters most. It is no secret that you are going to get interrupted during the day, because it happens everyday.
K - now what is important. This is the easiest but hardest thing I have found personally. Have clear priorities. Sometimes I feel I want to accomplish so much that I end up getting frustrated and end up accomplishing nothing. You know what you want. Focus on what will get the most bang for your buck. The hard part is being honest with yourself, once you are, everything else starts making sense in your life.
E - liminate your BAD habits. If you have gotten to this point you have a great idea of what to do. This part is catching yourself as it happens during the day. Our bad habits have a sneaky way of creeping up on us. Being aware as they happen and having an alternate (good) habit to replace the bad habit is the key to victory.
-During that lull in your day and you reach for the diet coke --instead-- only have water available and reach for that.
-When you call yourself fat (out loud or in your head) -- you have a 10 burpee penalty.
-When you want to stay in bed and sleep instead of going to an early morning class -- sleep in your workout clothes, with your gym bad already packed and the alarm is set in the bathroom and loud enough to hear it so you have to get up to turn it off!
Now get crackin'.
1000m Row For Time
15 Wall Ball (20/14)
Posted by Chris.
For those of us fortunate enough to be gainfully employed (hopefully a vast majority of us!) we know that we have to work hard in order stay on track in our careers. However, our work cannot supersede our health and our fitness. In fact, in order to maximize our ability to work hard day in and day out, we need our bodies and minds to be in the right place. If you consistently use "busy at work" as an excuse to miss regular workouts, you'll find that your ability to keep going at work (whether that be a a desk job or physical labor) will begin to suffer.
So how do you avoid missing workouts? Easy. Treat your workouts like appointments you can't miss; schedule them on your calendar and set reminders. Mark that time as busy. Turn off your phone. Eventually you'll find a way to work your workouts in around your work.
With nearly 40 classes scheduled a week, we're here to make sure we give you every opportunity to get your workouts in!
How do you make sure that "busy at work" isn't an excuse? Sound off in the comments.
2 minutes max push-ups
2 minutes max squats
500m row for time
400m run for time
Posted by Zareh.
I cringe every time I hear it in my gym. Few things set me on edge like can't. At least be honest with yourself and say won't! But don't stand there and give me the "can't" because I won't abide it! Next time one of your coaches asks you to give something a shot, swallow the can't, because whether you believe you can or you can't you are right! And if you use can't to avoid failure, realize you are just as likely to avoid success.
Now drop the excuses and "Just Do It."
Shoulder Press 5-5-5-5-5
AMRAP 5 Minutes:
30 Power Cleans (135/95)
*Your score is the number of situps completed
Posted by Zareh.
So you have taken the plunge to CrossFit. It is amazing! You are doing things you never thought possible. You feel stronger! Have more energy! Your clothes are fitting better then they have in a long time. You want to share this with the world.
Later that week you are talking to one of your best friends telling them how excited you are and how great you are feeling about CrossFit 818 and you want them to come with you and try out a class. Their response...
"I Have to Get In Shape Before I do CrossFit"
This has got to be one of my favorite EXCUSES on the planet I hear when telling my friends, family, or acquaintances about CrossFit and telling them how great it WILL be for them. We know how great CrossFit has been for us and we only want to share that experience with others. But when people aren't even willing to give it a shot once, I just sit back and laugh.
How do you react when your friend/family throws out the "Need to get in-shape" card?
What do you say to them?
Is it even worth it to help them understand?
Do you even know what to say back?
Post to comments and sound off!
"Your CrossFit Story"
Up to 3 Attempts at Max Pull-Ups
150 Kettlebell Swings for time
Posted by Chris.
One of the most common things I've seen during my time CrossFitting and coaching has been the propensity for little things to derail people's journeys toward elite fitness. Small injuries, busy work schedules, family issues, or relationship strife are all reasons one might stop paying attention to their fitness... but they usually aren't good reasons. We've talked about excuses and the fact that your fitness at CrossFit 818 consists of just a few total hours of week. Each of you have made a commitment to yourselves to show up and not quit, so don't let anything get in the way of that!
Have a minor injury? Work around it. We pride ourselves on being generalists, maximizing our capacity over ten components of fitness. But sometimes, in order to stay on track, you have to become a specialist.
Busy work schedule? I empathize, but CrossFit 818 has classes 7 days a week, so you have no excuses! Get in here and get your work done.
Family issues or relationship strife? Nothing better to clear your head and give you a shot of endorphins than a butt-kicking CrossFit WoD.
The bottom line: don't allow the small things get in the way of reaching any of your goals!
The excuse train stops at CrossFit 818 in Glendale!
3 rounds, 5 minutes each:
12 Thrusters (115/75)
*Score is total number of Push-ups completed*
Posted by Zareh.
The other day I had the distinct pleasure of meeting an incredible young lady during her introduction at our gym. Like many of the men and women who walk through our doors, she worked out a bit on her own, but wanted to take her training to the next level. She got through the short workout we put her through with little trouble and then let us know that she had to quickly get ready and leave... She was on her way to have surgery.
This young lady, along with everything else she does day in and day out, is battling (and winning) a fight against cancer! And yet, before her scheduled surgery that same morning, she came in to CrossFit 818 to continue her journey towards health and fitness. Her determination in the face of unimaginable hardship was simultaneously inspiring and humbling. That determination made me consider all of the times I looked for reasons not to get into the gym, not to do something I knew was good for me... I found those reasons to be flimsy in the face of a courageous young woman, who came in for a workout the same morning she was going in for a surgery to continue her battle against cancer.
We'll see her again in a couple of weeks as soon as she recovers from her successful surgery... when are we going to see you???
Tyler leads the pack during the afternoon class with a 385lb. back squat!
"Iron Loch Ness"
7 rounds with dumbbells for time:
4 Burpee Deadlifts
3 Burpee Power Cleans
2 Burpee Front Squats
Posted by Zareh.
I hear excuses every day about how people don't have the time to workout, because they are so busy... Really? There are 168 hours in the week and you can't spend just four of them taking care of yourself? A measly 2.5% of your time? Make today the first day of the rest of your life! Take control of your health and your fitness before you lose the option to do so. Stow the excuses and start moving!
Posted by Zareh.
The past several days have been exciting, yet filled with long hours and hard work. In that time, despite being surrounded by tons (literally) of equipment, I had not found the time to get a workout in. Now, it is true that moving thousands of pounds of equipment from one side of gym to another is a bit different than standing at a counter or sitting at a desk, but the end result is still the same: I used that as an excuse to avoid getting my workouts in. Stop making excuses, stop rationalizing, and start by making a commitment to spend one hour a day, two or three times a week, changing your life. I'm not suggesting you wander around a Globogym for an hour, socializing, picking up a weight or two a couple of times, and watching Days of Our Lives for twenty minutes on the elliptical... Make a commitment to spend that hour warming up properly, learning functional skill movements from experienced coaches, and taking part in an intense group workout where you compete against yourself and the clock!
Posted by Zareh.