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.
Monday night was the last meeting for our Paleo Posse Challenge. The topic was one of my favorites, "Life After the Challenge". Those that complete these types of Paleo challenges see some incredible results, not only
physically but mentally and emotionally. The common fear is that we will fall back into our old ways now! The structure, accountability, and the group will not be there when the challenge ends.....Or will it???
The BIG concerns are, "How do I stay on a roll?" or "I'm afraid I will fall back into my old ways." What can I do?!?! Here are 5 steps, when followed, will help you not only survive and stay on track, but THRIVE!
Role model: Being a role model is one of the most fulfilling things you can do in your life. When it stops becoming about you and your pursuit of the perfect body, and starts becoming about others you begin to act with purpose. And if your purpose is to help others, you find you end up helping yourself more than you thought was possible.
Education: Education feeds motivation. Knowledge is power! And when you continue to increase your knowledge you will began to empower yourself and begin to become unstoppable. Armen, Annie, Z and I were all CrossFit students and in your shoes at one point in our lives. We became so motivated and so inspired that we continued to do something about it and that has lead us to the position that we are in today. When you can plan you day, week and year with informative blogs (like this one:-), pod casts, books, audio programs, seminars and
certifications you can become wise beyond what you thought you had in you.
Associations: "The books you read and the people you meet will determine where you are in five years." -- Charlie 'Tremendous' Jones.
Do you ever notice how easy it is to eat healthy when the people around you are health conscious? How about the opposite?
If you want to be a millionaire? Hang around rich people.
If you want to be ripped? Hang around other FIT people.
CrossFit is so successful for a lot of us because it surrounds us with others that are just as motivated (or more), have similar goals and want the best for themselves. It is waay too easy to adapt to what the people around
you are doing. So be careful who you associate with, it makes a BIG difference.
Bring it back to what you know: We all have areas in our lives where we are experts and successful. The hard part about staying motivated is... staying motivated! Especially when it is something new and out of your comfort zone. When we get stagnate, drained, fatigued and we feel like stopping or giving in to our old self...STOP, DROP and revert to what you know. For example, I received an email from one of our athletes last week:
Need some secret sauce. What can I do better? more off? eat better? workout less? more? differently? Feel stagnant. Don't like this mortality stuff.
He was at a point where he was frustrated with everything. It was more about having a tough week with everything vs. what his actual question/frustration was. My response was to take it back to what you know. Being successful in FITness is using the same success principles as in finances, relationships, career, etc... His career is as a financial professional. So I asked him...
How would you treat your business growth? You are not going to make a million dollars over night, especially in the beginning! How would you tell someone to grow their portfolio? Treat your goals in CrossFit with other things in your life that you know (financial) and then translate it. That is your answer.
Success principles: This one springs off the last one. Whatever makes you successful in one area of your life, can make you successful in all other areas of your life. If you are dedicated to your work/career, then you can be
dedicated to your health and FITness. If you are consistent with certain habits in some area's in your life than you can be in other areas of your life. It just takes you making it a priority, focusing on it daily, and with time it will
transfer over to your goals.
What I recommend is coming back to this list every quarter and grading yourself on the development of each point.
Keep up the awesome work posse!
“Over & under”
Complete five rounds for time of:
• 5 overhead squats (135/95)
• 5 handstand push-ups
• 50 double unders
Post by Chris.
As summer is fast approaching a lot of us are working very hard to achieve our goals (beach body perhaps:-) . Its time we discuss something very simple, sometimes overlooked, but MANDATORY to get you to your goals and beyond…JOURNAL every WOD every time!
I have to admit I have been guilty of not journaling every WOD I do at certain points in my CrossFit career, but over the last few months I have been back on my journaling and the results have come climbing back. And I can tell you from experience I am kicking myself for the times I slacked off, because I have lost some very valuable info.
We all do CrossFit because we desire to take our fitness to the next level and in order to “Take it to the Next Level” you must have YOUR journaling habits in place. The great thing about CrossFit is that it is 100% measurable. No guess work, no 'not feeling stronger' or 'I'm having a FAT day', it's all about the numbers!
A lot you are guilty of “NOT JOURNALING”. When you forget, get lazy, not “FEEL” like it, or don’t want too; then you are GUILTY as charged.
If and when you feel like you any of those characteristics next time look at the people who are journaling, most every single person that is, is probably BETTER than you at CrossFit currently. So if you copy the habits they do, then you will get their type of results.
Why do this? There are a ton of reasons. The main benefits include:
- Accurate tracking of progress through logging work out variables. I don't think you want to waste your time with your results. Sometimes you may find a time or weight that you thought was your current personal record (PR), but it turns out that you could’ve done much better. Without consistently adding weight each time you perform a lift or finishing faster each time you do a certain WOD, you really won’t get any better.
- Effective and precise planning of future work outs (knowing how you performed previously will eliminate guesswork). This one springs off the last one. It is 100% objective, no excuses, nothing wishy washy, just accurate data you can’t argue. We want results and we want results NOW! When you are NOT tracking your numbers you are in danger of delaying the actual thing you are coming here for in the first place.
- Heightened motivation and intensity through striving to beat previous bests. (boy do we know about that…) It is easy to get in our heads and downgrade our results or the work we have put in. It is also just as easy to be focused, committed and motivated to hit our numbers. When we set out to beat our old best and have clear measurable numbers to go after than you will give yourself the internal drive to be stronger, faster and better. On the flip side, nothing is more motivating then seeing how far you have come mentally and physically. Don't miss out on the some of the best accomplishments you can and will have by neglecting to write it down!
- Increased focus and efficiency through having a clear, written plan. When we know what we are expected to do in advance it will help us remove the distractions and allow us to focus on the task at hand. It will allow us to not give ourselves a chance to talk our way out of doing what is expected of us.
-Pay it Forward and Get it Back. With more and more athletes starting at our box. You can be the model of excellence by your journaling example. The more you raise the bar on your FITness, the more everyone else will follow your lead and in return will present to you a more intense, motivated, positive group of athletes to help you improve your results.
Check out what a good journal looks like...
Your goals and improved results are at your fingertips…LITERALLY!
Keep working hard!
150 Double Unders
*400 M Farmer Carry (AHAP)*
150 Double Unders
*3 Burpees for every drop*
Post by Chris.
With today's post I want us to train our minds and our hearts.
Recently I have added these quotes into my routine.
"Our mind will quit a thousand times faster than our bodies will."
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure."
“Commitment is doing the thing you said you were going to do long after the mood you said it in has left you.”
When you feel like quitting... What do you do think about?
When you feel like you can't take it anymore... What do you say to yourself??
When everything seems like too much...What do you do???
Before you answer those questions watch the video below and then post your answers to the comments.
We can overcome anything we set our minds too. This video is more than enough evidence to show that:-)
"Happily Eva After"
8 rounds for time:
15 Kettlebell Swings (American, 53/35)
Post by Chris.
I have been doing a lot of soul-searching lately! I am in a place where I know I am growing but I want to take my growth to the next level..... which is????
I feel that most of us understand we are not happy, or we are not living life the way we truly want to, but are unfamiliar or unaware of how to get to your why or what that you want!
I started to ask myself questions to really find what it is that I TRULY wanted to make me happy.
When my husband and I first got married 4 years ago, I thought:
Happiness = Money.
My husband was in finance at the time and I figured I would never have to work again. I was going to be sooo “happy” being at home doing whatever whenever; WRONG! I was bored out of my mind and never was feeling accomplishment or PASSION from anywhere!
I realized for me, that money and all the “things” I wanted was not going to fulfill or feed my soul!
When my husband and I opened our gym in January of 2009 I had no idea what was in store for me. I started on as a part time trainer, really believing that this was “my husbands deal” and I would do this to help him grow.
Very quickly I realized that I had eaten the passion bug and was being feed day in and day out by all the wonderful people that we were privileged enough to coach.
In August of 2009 I took on the role of Co-Owner with my husband and was felt so enthralled and motivated everyday! We worked more hours than I could even begin to comprehend but it didn’t feel like work!
I remember hearing an interview with P Diddy (I think that’s what he is calling himself these days) and in the interview he said ” I have a passion that burns inside me that when I go to sleep I am so excited to wake up and start day, because I love what I do”. When I heard this (years ago) I said to myself that is what I want, and it wasn’t until 5 years later that I got it!
As most of you know, we sold our gym in January 2011, my husband and I felt a calling to go back to our roots of Los Angeles. When we arrived here I was on cloud nine. I had the “I am going to save the world” mentality. Slowly but surely I began to drift and not feel in my element with no direction or clarity. I started to feel like that was it, I had my passion and now I wasn’t going to get it back.
For those of you who know me, I can be a bit impatient. The element I was missing was focusing on my passion and feeding my soul. I was relying on what paid the bills, or what made sense. Sometimes things that seem the craziest turn out to make the most sense in the end. (i.e moving to Sioux Falls South Dakota not knowing anyone and starting a gym).
Yesterday I filled out a list of questions that were supposed to help me find my “true passion” and get me back on track. As I was sitting there answering I began to see there was a common theme! I wanted to empower people and help them to be the best that they could be through fitness, health, and overall wellness. The answer was right in front of me since selling the gym, I just wasn’t seeing it.
Find What your "true" passion is. This will help improve all aspects of your life from family, workouts, and overall life in general! We all have something we were born to do, now lets take the steps to find out how to get there!
What are some of your passions CF 818ers?
Post in the comments below.
5 rounds of
10 push ups
15 box jumps
20 double unders...
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.
“Why is it that some people are more successful than others?”
What do successful people do different that others don't?
To be successful in life is no secret. Millionaires can tell you exactly how to make a million dollars. Strong guys can tell you exactly how to get strong. Great CrossFitters can explain to you exactly how to get great at CrossFit.
So if that is the case then why aren't all of us rich, ripped and living all of our wildest dreams?!?!
Its the priniciple of knowing vs. doing? We know what to do (or can at least learn how), so why don't we do it?
How do we change from knowing and to doing?
There are 3 things that I learned from John Maxwell, that need to happen for someone to change for the better.
Hurt enough you have to: CrossFit is HARD! You get sore. You are challenged physically, mentally and emotionally to push yourself to your potential. Imagine when you start CrossFit you are an old beat up Honda Accord and you are being pushed to train like you are now a brand new Ferrarri, not an easy task. You have to have some real goals. You have to be fed up with yourself and want better. It's gotta hurt on the inside for you to push yourself to be better. Because CrossFit is going to challenge you and see what you are made of.
You learn enough you want to: Call it an epiphany. Call it divine intervention. Call it becoming empowered. Some of us our fortunate enough to see the light and not only figure out how CrossFit and Paleo works but how they finally figure out how it works in their lives. Once you do, you won't even think about going back to your old ways.
Receive enough you are able to: Through the HARD work, consistency and self sacrifice you figure out this thing really works! It happens when your first pullup, first muscle up, first RX'd WOD or your crush a WOD you thought 'used to' be impossible and you want more! It is amazing to see the transformation in someone when this happens. When this happens you find that this is where the journey to ELITE FITness really begins and you can achieve anything you want too.
Post your thoughts to the comments.
115 pound Power Clean
115 pound Thruster
Post by Chris.
I first heard this phrase years ago when I was watching one of my favorite movies, Boiler Room.
The senior broker in the movie was referring to when a new recruit was having a tough time being successful at making cold calls. He was explaining that you could be whatever/whoever you wanted to be on the phone. At the time he was training Giovanni (the new recruit) with the goal of to get him comfortable on the phone and building confidence with his sales skills. When he "Acted As If", he stopped worrying about what he wasn't saying correctly and just began to say it correctly and started closing sales.
I took the phrase for what it was worth. Until recently it HIT ME!
You see, we are all in the position we are in because of how we have acted in the past and what our current thoughts are.
So if you continue to do and think the same as you are, then you will continue to get the same result.
Most of us know what it takes to achieve our goals. When we set our GOALS we are planning and motivating ourselves on what we will achieve in the future. Instead, what if you put your mindset of already being in that position of where you want to be?
What will your life look like when YOU have hit your goals and are FIT and healthy?
What does each day look like for you?
How will you feel about yourself?
What will your thoughts be?
How will you act?
What will be inside your fridge?
What is your breakfast, lunch and dinner?
Bottom line is, where ever you WANT to be, you need to start acting like it...RIGHT NOW! Visualize when you are at your goal weight, goal income, accomplishing the things you dream of. Who will you be? And how will you think?
Start doing that now and you will start moving in that direction today. If you continue to focus on the things that are stopping from moving towards where you want to be...then you will do exactly that, NOT move forward.
When you start to focus on what life will look like, feel and be like when you hit your goals and dreams you will start to take the right steps towards getting there.
We all have the power to change things for ourselves and its going to take more than just what you WANT to do...It takes HOW you are acting/thinking about what you want, that is going to get your there.
"The Bear Complex"
7 Sets of the Sequence:
5 Rounds. Rest between rounds as needed. Post loads.
Posted by Chris.
Every time I do a NUTRITION CHECK IN with a client at our BOX one of the first questions I ask the athlete is:
What do you need help/advice with? (People fall within 3 categories of help.)
-Education: I don't know what to eat? Recipes? Ideas? Alternatives? Planning?
-Motivation: I'm just not motivated to eat better? I have no time? I hate cooking? I think I eat really well.
-Accountability: I am a yo-yo diet'er. Regular food log check-in's. Can someone just YELL at me?!?!
I find that half of the people fall into the education section where they simply do not understand how solid nutrition works or they have falling victim to bad information by the less principled members of the weight loss industry. There is so much misinformation out there it can be easy to get overwhelmed, follow nothing and eat whatever is convenient and tastes good.
Then there is the other half that does get it and just won't do it or don't do it. They fall into the motivation and accountability sections.
Maybe they have a problem with their GOALS?
Or maybe they have great goals but their reasons WHY they want those goals are wishy washy?
If you are one of these types of people, John Bear's "Blackmail Diet" may have a great idea on how to motivate yourself.
John Bear's book, "The Blackmail Diet," tells the story of his unusual approach to making himself lose weight. According to his autobiographical account, he set up an escrow account with his lawyer totaling $5,000. Bear then wrote up and signed documents ordering his lawyer to donate that money to the American Nazi Party if he failed to lose 70 pounds over the course of one year. The book tells the story of his efforts to keep that money out of the hands of a world-famous hate group.
Read more about this story HERE
Obviously this is on the extreme setup (one of which I don't suggest:-) But the takeaway of the idea can be very eye opening.
When I hear someone say, "I do pretty good with my diet", or, "I feel I eat well", is a bunch of BULL!
Why not take the idea from Bear and set up an unavoidable and unpleasant consequence so that you MUST stick to your plan to achieve your goals? This could include giving some amount of money given to the group or person of your choice, giving away a treasured possession, or even committing a socially embarrassing public act. So long as it's something you're willing to work to avoid, and you set it up so that you can't renege on the commitment, it fulfills the concept of the Blackmail Diet.
Or flip it around and instead of it be a negative consequence you could give yourself some kind of reward you have always wanted. The reward must be great enough to really commit yourself to and work for similar value of the negative consequence.
Read more on this LIVESTRONG POST
If you have a goal, a serious goal. How much would it take for you to lose or gain to take a no-holds bar approach to your goal?
"Half Push Up Flight Simulator"
Double Unders: 5-10-15-20-25-30-35-40-45-50 (RX is unbroken)
Push Ups: 1-2-3-4-5-6-7-8-9-10
Posted by Chris.
Three weeks ago I talked about what goes on in your head Pre-WoD.
Now I want to know...What are YOUR thoughts during a WOD?
Once the 3, 2, 1 is CALLED OUT! The music is blasting and all the bodies in the class are moving at a high intensity. What goes on in your head?
-How do you talk to in your head to get you through the WOD?
-Do you count down? Count Up?
-Do you yell at yourself? Encourage yourself? Are you your best cheerleader?
-Do you cuss?
-Do you look at where others in the class are?
-Do you worry about being 1st vs. Last?
-Do you focus on your breathing?
-Do you cheat??? Or do you want to and don’t?
-Do you worry about the coach coming over to check you?
What are YOUR thoughts inside YOUR head during a WOD?
Repeat Twice For Total Reps
Each Round is 7 minutes
With remaining time Deadlift (155/105) for reps
With remaining time Box Jumps (24/20) for reps
Posted by Chris.