Monday December 14th


Monday December 14th

So I guess everyone's busy? Only 7 folks showed today, 6 at 9 and 1 at 2:30. It's great for free time for me to play with cleans and jerks and stuff but really messes with my head. Those that did come had a fun workout, at least we had fun with it yesterday at the FD. Here's some pics:

Crossfit1214 001 

Crossfit1214 002

This Sunday we are having the third Friends/Family free workout at 10:00 am. Following that, we will have a Paleo Pot Luck Christmas party. There is a sign up sheet to sign up for a Paleo style plate. If you have problems with ideas for a recipe there is a flyer at the gym with some websites. As soon as Stacey sends me the other links she has I will post all of them on the blog.

Here is a post from Freddy at One World that I wanted pass on to everyone:


  1. Not
    having goals, both short term and long term.
    A fitness regimen with no goals is like driving to
    a destination you have never been to before without a map or directions.
    Goals keep you on track. You seek out guidelines and information on how to
    achieve them. Make those goals!!!
  2. Avoiding
    your weaknesses.
    Why is it everyone and their mother shows up on
    the days we do some crazy workout, but when weightlifting days or running
    days come up, people suddenly don’t feel so well??? Weaknesses stem
    from a series of issues. Suck at an Olympic lift? It is probably tied into
    deficiencies in the strength and flexibility department. Can’t get
    through that whole 5k run? You need to eat better and build up your
    cardio/respiratory endurance. Attack your weaknesses and your strengths
    will improve. 
  3. Poor
    Food completely controls how your body functions
    throughout the day. It is the gasoline for your engine. An engine needs
    gas to run, and it runs better with good gas than it does with crappy gas.
    Start simple. Make changes in the quality of what you eat then fine tune
    it from there. 
  4. Alcohol
    Alcohol is good for only one thing: getting
    buzzed. Unfortunately, getting buzzed causes a bunch of bad things to
    happen, mostly lack of control. You don’t sleep well (despite
    possibly even passing out). It dehydrates you. You tend to succumb to
    eating crap. You are damaging brain cells and your liver. But did I
    mention that alcohol is really good for getting buzzed??
  5. Lack
    of sleep.

    You can never get “too much” sleep. Our bodies are actually
    wired to go to sleep when it gets dark and wake up at the crack of dawn.
    Electricity has jacked up our internal clocks, so no matter who you are
    and how much you sleep, it is never enough. Sleep is a huge component in
    the body recovery system. Get more of it!!!
  6. Not
    taking proper rest/recovery time.
    Rest is different from sleep. You need to let the
    body rest from your training regimen. Take a rest day every few days. I
    would even recommend that every few months you take at least a week off
    from high intensity training. Your body needs time to heal, along with
    your brain. You will come back rip roaring ready to go both physically and
    mentally. Recovery simply means listening to your body. Pain is different
    from the discomfort of training. Pain needs to be respected. Pain takes
    time to heal. Turn your ego off and let your body heal up proper. The
    dumbest thing I ever heard anyone say was, “It hurts to train, but I
    have to workout.” (That was me by the way….) 
  7. Poor
    Water is often an overlooked ingredient in a good
    training regimen. Water makes up about 60% of the human body. Lean muscle
    tissue is about 99% water. Bone is made up of about 22% water and even
    your skin contains water. There is not one system in the entire body that
    does not depend on water. You will be hard pressed to drink to much water
    in a day. Drink up!!!
  8. Lack
    of consistency.
    It’s not easy to stick with a workout
    program. You can get very positive results working out only two to three
    days a week if you really work hard and follow a solid nutrition plan.
    Start small…commit yourself to two days a week and build up to three.
    Once you start training three or more days a week, you will make leaps and
    bounds in reaching your athletic potential. 
  9. Lack
    of a proper warm-up/cool down.
      Sure, argue all you want that when the shit
    hits the fan in life, you don’t get the chance to warm up. Very
    true, but a training session is not life. You are attempting to improve
    your athletic ability. You can’t do jack if you get hurt. Warm up
    those muscles, joints and connective tissues by doing active stretching in
    full range of motion. Take the time to do some good static stretching when
    you are done working out. Flexibility will increase. Injuries will
    decrease. Your workout performance will improve dramatically.  
  10. Not
    listening to your coach.
    An experienced coach knows what he is talking
    about. For the most part, I know I can judge a person's athletic ability
    watching them perform a few simple tasks just within a warm-up. Why is it
    when I tell someone they should scale a movement or a rep count or the
    load, they don’t want to listen to me? The road to better athletic
    performance is a path easier traveled when you listen to an experienced
    coach. Trust me.


 Thanks Tracy for pointing it out to me.