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.
Last week I wrote about, HOW CAN I REALLY CHANGE FOR THE BETTER? In that post we discussed what it will take for us on the inside (mental and emotional) to really change.
Now its time to address what you are up against when you go through the process of changing.
Before we start lets get one straight... CHANGE IS HARD!
This statement is understood by the 99% of failures and the 1% of winners. They both hate doing the same things over and over again. The difference is the winners do them anyway and failures don't. This is the reason why people don't change their bad habits or implement good habits into their lives.
The Cold HARD Truth About Change
When it comes to breaking bad habits and starting new healthy ones it is mandatory that you are patience with yourself. If you have spent 5, 10, 20, 30 years or more repeating the behaviors you are trying to break you have got to expect it is going to take some time to change those for the better.
Science has shown that patterns of thoughts and actions repeated many times over create what's called a neuro-signature or a "brain groove," or a series of interconnected neurons that carry the thought patterns of a particular habit. Attention feeds the habit. When we give our attention to a habit, we activate the brain groove, releasing the thoughts, desires, and actions related to that habit. Luckily, our brain our malleable (like our muscles in our body:-). If we stop giving attention to the bad habits, those grooves weaken i.e. stop working out. When we form new habits, we drive new grooves deeper with each repetition, eventually overpowering the previous ones.
This process (burning new grooves into your brain) will take time. Be patient with yourself. If you fall off the wagon, brush yourself off vs. beat yourself up! And try again!
We will fail, we will make mistakes, we are already not perfect by design. If what you are doing is not working then find another way, ask your coach, mentor or someone you respect for help/advice. Your mistakes are a test to prove to yourself that you are worth it to change. Also, its a way to reinforce your commitment and consistency for permanent change. By you failing once, twice, ten or a hundred times, picking yourself back up and starting again you will build the confidence and personal integrity to believe in yourself to win no matter what the situation or circumstance is or will be in the future!!!
My rule of thumb is the harder it is, the longer it takes, the more you have to struggle to succeed, the BIGGER the payoff and the sweeter the reward. If you 'feel' like you try and try with no success and are just about ready to give in and give up, you are getting closer but not quite there yet.
Keep pressing on!
A. Find 1RM Weighted Pull Up
B. "Running Jackie"
50 Thrusters (45)
Posted by Chris.
Armen, Z and I have been doing CrossFit a long time. It’s crazy to compare the way we used to be physically and mentally before we began each of our CrossFit journeys to where we are today.
With all the new students coming to CrossFit 818 we are excited to see where each of you are beginning with CrossFit and realizing how much potential you have for the future.
Every time I meet someone brand new at CrossFit 818, I can see YOUR potential and how great YOU can be without even knowing YOU very well. But what I do know is how powerful this CrossFit program is and what kind of person it takes to succeed with it. All of us (Armen, Z and I) have seen some AMAZING results and transformation from all types of people and it doesn't matter what kind of shape you are in when you start, it matters that you are starting NOW!
So how do YOU succeed? What is it going to take?
It’s so easy for us to think that our goals will happen immediately if we work hard. The hard truth is that any goal or any worthwhile thing we pursue can only happen one way; one WoD at a time. This program will naturally weed out the winners from the losers. You want results...YOU WILL get them and the by product of results is going to be lots of hard work, discipline and consistency. It is the good old law of cause and effect. You DO IT (CrossFit)! It (CrossFit) WORKS! It is simple, not necessarily easy.
If you want this to work, it is your habits that will get you there.
Habits (good or bad) aren’t built in a day, but actually several days of the same, consistent action. Weight loss doesn’t happen in a day, it happens in weeks and months. Gains across the 10 Components of Fitness take consistency, time, and progression. Every gain you want to make or goal you want to achieve takes time.
The great thing about CrossFit 818 is you have coaches to help you get there every step of the way. All you need to worry about is showing up and focusing on today, one WoD at a time.
Back Squat 1-1-1-1-1
Back Squats (40% 1RM)
Posted by Chris.