Full Or Satisfied: Pre-conditioned To Fail, Blessed To Succeed...

Melissa...

“Hard writing makes easy reading. Easy writing makes hard reading.”

Seconds, thirds, fourths. Courses, deserts, appetizers. Growing up, and still to this day, for too many americans its hard to tell when a meal ends, much less when it begins. We seem to be much closer to cows than people with all day grazing, and belly after belly to show for it.

But who is to blame? Is anyone to ever blame other than yourself? I, for one, have very fond memories of my mother asking me if I was "full" at the diner table. Thankfully I was blessed with a wonderful Mother who provided for me, and I was always more than full. In that same instance could she have asked a better question? Could we have all been taught the wrong feeling? Should we be oblivious to what "full" feels like, and only know "satisfaction" at best. Satisfaction laced with the occasional "hungry". Hungry for more. More life. More accomplishment. More blessing.

Greed:

Holy shit we are a selfish breed. The human condition if nothing else mimics a virus. Molesting, spreading its contagion from sea to shining sea. Consuming. Corrupting. Faking. Did this greed and complexity all start at the dinner table of our youths? Were we all modeled to believe we needed to attain our fill, as opposed to our need? Do we think we deserve, what we certainly do not?

How many of us didn't leave the table until we cleaned our plate? Was that out of the respect for the cook? For those in our minds that had less than us? Or for the feeling of totally and utterly "full"? Essentially training ourselves to never be content with a meal unless we needed to unbuckle our belts or become reduced to a food coma after the fact.

If that be the case, we have then been pre-conditioned to fail since childhood. We have then been conditioned to have virtually the opposite will power than whats necessary to transform oneself. We have been conditioned to have will power to keep the fork in hand, long after we are "satisfied" well into to where we are "full".

 Close Your Head In Your Car Door:

To rid your mind of conceptually created behavior from as long as you can remember you could put your head in your drivers side door, and slam the shit out of your skull until you forget...or pass out. This is of course easily compared to remaining on the same ridiculous path or horrible food, worthless alcohol, and inferior drugs that are much more profit than cure. 

You could do the same old shit the same old way "dieting", failing, re-living the brain wars of your childhood. Never pushing back from the table until your "full". Or today you could be different. Today, and everyday, you can be different from the other 80 million new dieters each year. Today can be the last day you ever dieted, and the first day you were "satisfied", wanting a little more. Instead of "full" needing a nap from life.

It all begins with what you allow. What traditions you remember. And what new traditions you want to teach. Either you are a pioneer, or dead. There can be no in between. Either you want to help others, or neglect them by avoiding conflict, thereby harming yourself and others in the mix. Doing the right shit is rarely the most popular, but it is the most meaningful:

Leave the dinner table, and the table of life wanting more-never take your "fill". Take whats necessary for survival. 

Satisfy leptin and have unlimited energy-Leptin is contained in our white fat cells. Leptin is a master hormone essentially satisfied with quality real animal saturated and monounsaturated fat, and fish oil. Eat the majority of your calories from here, and watch satisfaction win, eliminating the fullness of greed.

Piss everyone off-there is no better way to change the world than going against what everyone else deems comfortable. And leaving the table before seconds. Leaving a table void of grains, legumes, and sugars, is a surefire way to make a lot of folks pissy. But hopefully pissy and healthy. Instead of dead and comfortable.

Of course I could be talking out my ass. Of course you could attempt to prove me wrong and see what happens. Of course you could forward this to your friends and family pissing them off shining the light which may be to bright for their interrogation. Of course you could do nothing...hell your the one who has to put up with you at night, and if your cool with that kind of person when all the lights are out, and your truly and utterly alone then this blog ain't for you...ever.

Strength:

Rest

"Partner-Up"

For Score

1-Minute-Med Ball Burpee and Toss

1-Minute-Un-ending Back Squat 95/135

1-Minute-Partner Renegade Rows 25/35

5 Rounds

*For countable reps while back squatting. One teammate squats, while the other teammate holds the paleo chair. For countable reps during renegade rows, both team members hold plank, or the movements do not count.

 Post teammate, and reps to comments.

Perennial Adaptation: Why Winter Sucks, And How To Avoid Cabin Fever...

 

 Heather and Kara...

Franchise Paleo Cake???? Right, and Beer is a Color.

“Clutter is the disease of American writing. We are a society strangling in unnecessary words, circular constructions, pompous frills and meaningless jargon.”

Almost one month post holidays, and still many days out from sunny warm times. At least that's about the gist of the situation for many folks that find themselves more north than south. And its also about this time a little bit of the cooped-up stir crazy comes along.

Where I dwell a simple glance out the window proves we are far from beaches and sandcastles. Out my windows snowflakes dance on the frigid breeze. And on that rare occasion there is no white to be witnessed. You see cold. And if you have lived in tundra's before, you know cold is not just a temperature you feel, but a vision to be had. What we don't want, is cold as an emotion to be observed. And currently some folks are feeling quite cold and shut down. Perhaps prompted by the weather...but perpetuated by their food and lights.

Perennials as it relates to plants are flowers that bloom Spring and Summer, and become dormant in the Autumn and Winter. Essentially hibernating to more plentiful times. A very common definition of adaptation is "a change to suit a new purpose".

Applied to humans of course this simply means how we treat impending temperature changes, and what changes we were designed to make in preparation for what our environment is about to throw at us.

The true guts of the story is, we (humans/ancestors) were suppose to eat fruit, veggies, carbs, calories, all summer long. Simply being able to relax, play, fight, run, frolic if you will. We were blessed with the capability to get fat-creating insulation. Become insulin resistant, while ingesting cholesterol (fat) essentially providing anti-freeze around the arteries. I know right "blessed" with diabetes, high blood pressure, and love handles...who'd a thought.

The summer was us preparing for impending struggle. Which today, demonstrates itself as scrapping off your windshield, or carting groceries over icy black top. Not quite the Sabertooth tiger Woolly Mammoth struggle our Paloe ancestors had to contend with....wait, were Woollies in Paleo times??

Anyway, hibernation, and restriction was suppose to take place after relaxation and consumption. We were given the ability to ensure our survival over the difficult months, and now since we are always in the presence of "summer" we never can find our way back to a healthy home, because winter to us, is just outside, summer is always inside.

Thankfully there is a few incredibly simple proven techniques to eradicate the winter blues, and make those feverish cabin stays more tolerable, and actually help you lose more fat than you thought possible:

Weekend Vacations:

Not the whole weekend mind you. More a day. This goes hand in hand with our variety, or binge day where you allow whatever your hearts desire. Employ this once weekly "reset" with whatever foods you have been craving, but he's the kicker. For the other six days...eat no carbs. I know there will be trace amounts here and there, but if I say zero, and you get around thirty grams of trace carbs or so from our RXD of meats, nuts, seeds, butter, then you will be fine. While ingesting little if any carbs, smash the fat.  

 Forgers are Skinny:

Folks who expended lots of calories searching for their food applied step one whenever possible. They also had random days of light calories. Heavier calories, and moderate calories. All with staying in a relatively restricted caloric state. All heavy fat, moderate protein, little carbs (60%/30%/10%).

Hibernate:

It might not be very realistic to ask folks to sleep, and engage with the rise and fall of the sun. But at least one day a week, go to bed extra early.

Hours before you regularly would, turn off all lights, retreat to your absolute blackened cave. And just rest. You will be pleasantly surprised. 

Eating fat as opposed to carbs this winter, sleeping like a Grizzly whenever possible in complete darkness, and introducing summer foods one day a week may not make the cold less bitter, but at least you will feel at the top of your game regardless if your snowed in your cave or not.

 Strength:

Max Rep- Strict Pull-up in Three Minutes

rest 1 minute-perform met-con

For Score:

7-Swings 55/75

7-Sumo Deadlift High-pulls 65/95

7-Ring Push-ups

Amrap 9 Minutes

Cash Out:

Max Rep Supine Row in two Minutes

Post reps achieved, and rounds to comments.

Changing Surroundings, Bad Is Bad, And Winning The Diet Game...

Changing Your Surroundings...

“Nobody can hurt me without my permission.”

As we roll down our rather incredibly successful Re-Comp Revolution some of us are finding the food is actually the most simple part. Your support, or lack thereof, your surroundings, your environment, is a whole different story. 

I specifically waited to post this video from our cross country seminar "Paleo Buddha". I waited because its right about this time during a challenge that some of you friends, family, and co-workers throw a wrench in your progress. And weather you let them or not, is entirely up to you. 

It's not that they necessarily mean to, in the negative sense of the term. Its simply that you may have inadvertently changed their lives, by making yours healthier. If they have yet to make that powerful decision to be a better human, you know just as well as I do, you can't do it for them. If you try, they will balk at you. Forcing health never works. I have tried....several times.

Watch the vid above and post to comments any issues you have been dealing with like the examples given, or personal fights of your own. What has helped you keep on the path? If you strayed, how did you get back on? Maybe more importantly, why did you stray, and could you have changed the surrounding path of behavior before you took that failing road?

Strength:

Sumo Power Cleans

1,1,1,1,1

Sit-Press

1,1,1,1,1

For Time:

15-Burpee Toe To Bar

12-Wall Climbs

15-Power Snatches 75/115

Post weight moved and time to comments.

Practitioners Guide January 2011...

Our very own Kasey smashing the competition...

“No real social change has ever been brought about without a revolution - Revolution is but thought carried into action”

Download Pracitce_CrossFit_Guide_January_2011

"Reset"

"I think it was God. I think God made this joint beautiful. Gave us pretty flowers, beautiful animals for us to name and rule, a mind to become something better, and we used it to become something of an abomination. We bled his created utopia dry, and while I doubt the big guy sits up in his chair all in a hissy, I can sincerely imagine him watching this reality show we call "life" eventually becoming bored with our bullshit, and hitting the reset button. You %$^#ing had your chance-now fix it."

 

Practitioner Of The Month- Heather M

"Preserving The Essence Of CrossFit"

"I had the honor of listening to Coach Glassman speak last year at a small event in Northeast OH. When asked what’s made him most happy as he’s watched this “thing” he founded grow he responded, “All of you – the affiliates out there opening your doors every day to make people better at life.” When asked in follow-up if he’d ever sell he paused before humbly replying, “No, it’s all I have.” 

"Cracked-Back Fever"

"I, unfortunately for years, was one of the few whom thought that chiropractors were over-hyped quacks. I had made it in my mind that they would only cause more harm than help. I stood by this decision until a low back injury had me out of the gym and stir crazy within days. I figured my options were a medical doctor, which surely would land me on pain killers and a sheet of “stretches” from the 1970’s, or place my body in the hands of one of these “over- hyped quacks”. I was already walking like a duck, so what the heck right? I went into the office a defeated man, both physically and mentally, and emerged a believer in the art."

Download Pracitce_CrossFit_Guide_January_2011

Strength:

Rest

For Score:

18-Box Jumps 20/24

10-Unbroken Wall-Ball

5- Right Arm Unbroken db Snatches + 5-Right Arm Unbroken db oh lunges 25/35

5- Left Arm Unbroken db Snatches + 5-Left Arm Unbroken db oh lunges 25/35

AMRAP 20 Minutes

Post rounds achieved to comments.

Eating Souls, Wulzen, Vitamins, Activator X And You...

Jen, and Maggie...

Lisa...

“He who does not feel his friends to be the world to him, does not deserve that the world should hear of him.”

Our regular blog followers will find there are a few things we have yet to cover, or have merely referenced. Vegetarians, and Intermittent Fasting to name a couple. Simply because IF is so beneficial and comprehensive it should have many a dedicated post, and Vegetarians typically dislike any pyramid that has meat in it.

One item always on our radar is fat. Not the fat covering your six pack, or the fat on your ass that somehow got some bullshit name (cellulite) as it becomes some kind of Voodoo adipose tissue that is impossible to eliminate.

Our post here dressed up many different forms of fat you could include in your diet. And prior to that we have addressed the multiple benefits of this little wondrous macro on several occasions. However, we may have left out a few that come strictly from eating something that used to be alive...hopefully an animal. Or something that was produced by something that is alive...hopefully an animal.

Wulzen:

The "Wulzen Factor" is a compound present in raw animal fat. When ingested by humans it promotes the "Anti-stiffness" factor. Essentially fighting arthritis, calcification of the joints, and hardening of the artery walls. 

Once certain animal fats are eliminated from the diet, afflictions like the ones above begin to run rampant and simply introducing milks, butters, and creams can take care of the issue right? Well mostly, how about just introduce butter. Specifically Ghee, the butter we addressed here and here.

Simply tossing in butter may help reverse joint issues along with adding to heart health along the way. Adding in raw milk (cooking and pasteurizing kills the WF) may do the same, but don't forget the casein protein in milk which we are allergic too, along with the unnecessary sugar, and the incredibly insulinotropic effect milk has on humans. Simply put, if you want to get big, drink milk, if you want to be healthy eat butter.

Vitamins:

A,D,E,K, are all fat soluble vitamins. Meaning they are not only stored in adipose tissue, but we find them in the fat we ingest. Eliminating fat from your diet essentially adds a nutrient imbalance that enables hundreds of different maladies to take hold. From cataracts to oseteo's everything can and will be an issue.

Again, we return to eating something that could have looked at you, ran from you, or even ate you for these little nutrients. Meat contains many fat soluble vitamins, as does the butter listed above. Making the avoidance of such critters not the most beneficial way to carry on. 

Activator X:

Another compound blessed upon us mainly from animal fat, or butter. Activator X, increases our absorption of minerals. Followed quickly by helping us utilized those assorted minerals even better.

The majority of this Dr. Price discovered phenomenon is housed in organ meat or seafood, with again, butterfat playing a role also. The biggest difference from AX and some of the rest seems to be its ability to stay active through pasteurization or cooking while the others are degraded, or eradicated.

 It seems the fat gospel rears its head as the one true food religion to follow when trying to make a play for maximal health. Carb fanatics, vegetarians, and grain advocates beware as the churches of nutrition supporting your methods may continue to fall short in areas we have been blessed with plenty of fat to chew.

Strength:

Rest

For Time:

40-Double Unders

30-Pull-ups

20-Push Press 65/95

Rest 1 Minute

30-Double Unders

25-Pull-ups

15-Push Press 65/95

Rest 1 Minute

20-Double Unders

20-Pull-ups

10-Push Press 65/95

Post time to comments.

Racism, Or Prejudice...

Dr. King Jr...

"Justice To Long Delayed Is Justice Denied."

Its no secret MLK is one of the most esteemed Philosophers of our time. One of my personal favorites. Not necessarily because he was the smartest, or most clever. Not because he had all the answers. but because he, unlike the predassessors he quoted often like Socrates, Seneca, and Sextus, MLK just didn't philosophize, he acted. More so than you or I could ever dream.

One of the coolest things about Dr. King was his ability to press on and do what he believed was right in his heart, no matter the criticism he received. No matter the detractors and the threats. Some of us find it hard to move forward when its cold outside, Dr. King moved towards his goals in the mist of death threats to his person, and his family. He did this without stooping to the level of lesser men. He did this while over half the nation ridiculed him, and all he did was listen and present a Mahatma Gandhi like persona of non-violent protest. This is why we celebrate him this third Monday of January.

Prejudice:

Dr.King was one of the most prejudice people of his day. Of history even. Not prejudice in the way the word is normally applied. Prejudice in the way we all should be, and sometimes think we are. Prejudice to behavior that we as human should simply never allow, or turn a blind eye towards happening. We should care for people all colors, religions, creeds, and races. We should, as was Dr. King, be prejudice to all forms of behavior that would take away the rights or freedoms of our fellow men women and children simply because they do not fit the mold we agree with.

MLK's prejudice ran so deep he made it his life's work to stomp out the behavior of his day. He made it his death certificate, and we honor him for it. A great man gave his all because some shit just aint right. And that same shit, and more exists right outside our door, and I believe the majority of us are prejudice towards it, but too lazy to change it. Dr. King has his day because he was one of the rare breed to stand up and fight. Fight without raising a hand. Fight without hurting a soul. 

Racism:

Just as prejudice doesn't need to be applied to race, it could be behavior. Racism need not be negative. A softer word for racism is simply stereotypes. And while stereotypes may be used also used to hurt, they could be used to lift up. To celebrate the differences we covet as this great sea of people all living together. The beauty of this creation is that while were here we don't all need to do the same shit at the same time. We just need to respect the shit everyone does, as long as it doesn't hurt another, while doing whatever the hell we want. Maintaining the code we all deserve. Freedom.

Racism simply can mean certain races, creeds, and religions adopt certain intrinsic values more so their own than others. This is what I believe DR. King was fighting for. For the ability for muslims to pray mid day, or fast during Ramadan. For jews to wear Yarmulkes. For Asians to eat raw fish. And in his day, for black people to do nothing more than what everyone else was doing. He fought for equality, with the ability to go left or right. Against the grain or with it. He fought for freedom like few did before him.

Racism today could just mean adopting the intrinsic values of those before you. We could start a new day with racism positive and valuable. A way for us to remember those who came before us, and use tradition to strengthen us never forgetting who fought for our freedom today, or continues to do so. Because you, me, and our neighbors should have the freedom to fit into whatever stereotypes or lack thereof there could be regardless of who's looking. We should have the freedom today Dr. King fought for yesterday. To walk together as people. Not black, white, asian, spanish. The freedom to be who we are,  walking together as humans all the same.

So to celebrate MLK today, and everyday. Go be prejudice. Be prejudice to all the behavior unbecoming a human. Some shit ain't right, and it never will be. Hurting women, cruelty to animals or children, starving people. Morbid obesity. Fat kids. Hating people because of skin tone, or their God is not only despicable, but weak. All these behaviors can be stomped out if all of us are prejudice enough to never allow an hint of them in the first place.

Strength:

12 Minute Limit

Snatch Grip Deadlift

1,1,1,1,1

Compare Here

Compare Here

Max Weighted Box Jump 20/24

1,1,1,1,1

For Time:

5-Burpee Deadlifts 95/135

4-Burpee Power Cleans 95/135

3-Burpee Squat Cleans 95/135

3 Rounds

*Each burpee is done with your hands on the bar touching your chest to the bar,immediately going into the RXD move after.

Post weight moved, and time to comments.

Whys Some Folks Can Eat Anything...

Julie...

“This is the very perfection of a man, to find out his own imperfections.”

Mark Sisson from Marks Daily Apple joins us this "Saturday Stolen Post" with yet another take on why some folks can look the part, but sure as shit not the eat the part. In fact, its down right disgusting how some folks never seem to outwardly change a bit even when killing enough crap to clog the arteries of small elephants. But wait, we can't see their arteries can we. Mark illustrates the value of how "hot on the outside", can still mean dead on the inside.

If grains are so bad how can you explain the leanness and good health of Clarence Bass?

How is it that this guy can eat 30 bananas a day and not gain weight, or this guy can eat nothing but potatoes for 60 days and lose 20 pounds?

How do the Kitavans or Okinawans maintain good body composition despite a higher carb diet?

Mark, how were you able to maintain a low body fat percentage despite eating a half gallon of ice cream a day?

Why can my brother eat anything he wants and never gain a pound?

All of these examples seem contrary to what we say in the Primal Blueprint. How can they be explained? Are they anomalies? Tails of the bell curve? Is something else at work? 

These questions all bring to mind one of the main principles underlying the Primal Blueprint, which is that ultimately there are no right or wrong answers in life, just choices we make based on what we think we know or what we believe to be in our best interest. I happen to think we here at Mark’s Daily Apple have hit upon a range of choices within the Primal Blueprint – based on what we know about evolution and epigenetics – that can bring out the best in our health, fitness and energy. We seek to optimize our individual genetic potential using these principals and to literally influence gene signaling. Of course, there are other ways and other choices to get lean, some of which might even get you close to healthy if you do everything right. Me, I want the option that gets me the fittest and healthiest with the least amount of pain, suffering, sacrifice, discipline and calorie-counting possible.

The truth is, if you never undertook to live a Primal lifestyle, the chances are still pretty good that you might enjoy a “relatively comfortable” existence for a substantial part of your life – until the wheels inevitably started to fall off. Millions of people around the world “get by” just fine in their obliviousness on the SAD (Standard American Diet), only 10 or 30 pounds overweight, a little arthritic, maybe some GERD for which they gladly take a pill. Some people even appear to thrive for a while on less-than-ideal diet and exercise programs. Even I did “adequately” on the Conventional Wisdom plan for a long time, and I’m pretty sure I’d still be doing reasonably well today had I not adopted this PB strategy myself. Of course, I’d be a little more decrepit and arthritic, less energetic, a little weaker and sick more often, and I’d probably still have IBS. And if I didn’t know any better, I’d think all that was normal for a 57-year-old man, so I might even label myself “content.”

Of course, genetics has a lot to do with it. I got away with dietary murder when I was an endurance athlete because I was “genetically gifted” to be able to run long and hard enough to burn off a half gallon of ice cream (and a loaf of bread and a bowl of pasta and a six-pack of beer…) every night – as long as I ran long and hard the next day, too. But sometimes a guy can look lean, and not be healthy. And that was me. There’s a lot going on under the hood. Your 30 bananas guy above does the same things I did, but with a higher sugar – high mileage program that he advocates for everyone. In his case, he looks skinny because doesn’t get enough protein and he cycles endless miles in a valiant-yet-doomed effort to burn off all that sugar. He also takes in paltry amounts of protein, and it shows in the lack of muscle typical of a high-carb endurance athlete. His inability to gain weight while eating lots of carbs is actually a bad thing, since he’s constantly losing muscle mass and enduring all manner of glycation inside. I can’t comment on the 20 potatoes guy except to say that if the 19^th century Irish lived on potatoes for decades and couldn’t gain much muscle, it makes sense that he couldn’t either in 60 days. The Kitavans and the Okinawans thrive partly because they typically don’t overeat (see: Calorie Restriction) and partly because they expend a fair amount of energy not sitting at their desk all day long (Primal Blueprint Law #3: Move Frequently at a Slow Pace). I suspect that their reliance on real food and low intakes of processed and high omega-6 PUFA seed oils also contribute to their metabolic efficiency.

Clarence Bass can look so great at 73 on a grain-based diet because he has spent his life focused on staying in shape, mostly as a body-builder. He understood very early in his career that lean mass was the main driver of health, and he orchestrated a workout and diet plan contemplated to keep him fit. He’s never really been out of shape and, from what I gather, he’s pretty strict with his diet in terms of macronutrient breakdown, calorie count andmeal timing. That takes a lot of discipline. If you do it right, you can get pretty decent results. The fact that he includes grains in his diet and apparently suffers no ill effects puts him among a select minority who may not be as susceptible to their antinutrient effects as most of us are. Again, maybe he’s genetically “gifted” that way.

We’ve talked a little about genetic ranges before, but let me remind you of this point. Each of us has the recipe for a lean, fit, strong, healthy human contained within our DNA.Biological processes don’t really differ from one person to another (except in rare occasions). We all make proteins the same way, we all digest and process nutrients the same way, etc. But it’s the individual variations in our specific familial DNA (those pesky single nucleotide polymorphisms or SNPs) that often account for the differences in the degree to which we tend to build muscle, or burn or store fat. From there it comes down to the signals (those diet and exercise choices) we send our genes that maximize our ultimate potential or not. The truth is, some of us are just lucky enough to be able to “get away” with eating certain foods that aren’t exactly Primal, not gaining much weight and not experiencing noticeable inflammation. Others among us who may have genetic red flags really need to pay attention or we easily gain weight or develop health issues if we stray at all. There is for each of us a predetermined “range of genetic outcomes” that we do inherit from our parents. My job is to help you discover how to optimize your potential – if that’s what you choose to do.

Humans are among the most adaptive (short-term anyway) animals on the planet when it comes to diet. We can survive on just about anything, as witnessed by the plethora of obese Americans surviving on fast food and soft drinks. Over half the world stays “slim and trim” on a low-calorie, grain-based diet simply because there are paltry few food choices and they just can’t take in enough calories to gain much weight (store fat). But let’s not always confuse their leanness with good health.

Strength: 

Rest

For Time:

Rest

Checks And Balances...

Jill, and Alicia...

"Those Closet To The Problem Are Often The Least Capable Of Seeing It With Fresh Eyes."

CrossFit never fails to bring ultra cool people together in various settings to learn more, converse and grow. And with the multiple time I have ventured to Westside Barbell this continues to hold true.

Westside houses the strongest men on the planet and while Im sure you know this, Im unsure if your aware just how mentally prepared these folks are. I mean for real, well put together folks. Some of the most goal oriented, single minded, intelligent folks on the planet, who have mastery of a specific task down to simple mathematics.

I will save you the fun of the guys getting almost buck ass naked in the corner to put on their squat briefs, as Im sure if you haven't been around lifting for some time this will seem very foreign. Or the fact that between the small group of them today could keep a pizza joint in business. But after you pull away some of the esoteric behavior or speak. After you dig through the pre-conceived you find method after method for lifting. But many a method good for lifting, is good for living.

CrossFit C&B:

Powerlifting tests its athletes with the same three lifts. Back Squat, Deadlift, Bench Press. And if you know anything about the conjugate system and Westside, they only do these lifts during meets. The rest of the time they are performing variations on these lifts, auxiliary lifts to get stronger, or extra workouts to heal faster. The entire time, they are checking their current programming with pre-determined exercises, or variations ensuring the main goal is achieved in the end. A bigger total number. In fact a specific big number, not just better. These "Checks and Balances" let them stay in the game mentally motivated never leaving anything on the table, or anything to chance.

As Crossfitters we need not snatch everyday to prove we can. We need to get stronger everywhere else so that when the snatch comes around, we are better at it. This of course can be applied to any lift you wish to improve on, or every lift for that matter. The more you adapt, the more strength you will lose, and the worse you will get. Hence the unending variety, and constant focus on strength....no one has ever said, "ok, I'm strong enough".

Everyday C&B:

The ever philosophical side of me thinks alot of this is common sense some of us just need to hear it in multiple ways for it to stick. But the implication this can have on your daily behavior could be just as appreciated, if not more, than just the CF box.

Job C&B:

Do you really need to check your productivity numbers at your career every two seconds to remind yourself your doing a good job. Could you simply look at the faces and lives of the folks who work for you, or with you, and if they are more and more happy everyday, I wager you are to.

Stressing over one point may very well lead to neglecting other areas, hence why performing checks and balances could be the difference of 500, or fortune 500.

Home Life C&B:

Your spouse smiling may be a shitty implication weather you are doing a good job as a partner in this journey we call life. Especially if someone else's has just seriously pissed in their Cheerios. That same spouse showing their dedication by returning home to love their children all the same, even if it's void that usual grin may be much more pronounced proof.

Religion C&B:

No I did not feed the hungry everyday this week. No I didn't just get back from a mission trip. Does that mean I have less faith? Maybe. Could it also mean my checks and balances are way off, and I need to measure how much time I thought of others. How many others I put before myself. How much I tithed, How much I prayed.

True enough focusing on only the ones your good at will give you a false sense of do-goodery, but working at your weakness, and performing CB's the whole way ensure's you are making progress, weather you hit every highlight or not.

Suffice to say you could learn whats being taught on the surface, or you could evolve your system to fit the needs required to make you a better human. A stronger human. Not just stronger on the bar. Stronger at your career. Stronger with people, because of people.

Think about some checks and balances you can use in multiple areas of your life to strengthen your game everywhere. Save the big show for game day, but make your game stronger everyday.

Strength:

Rest

For Time:

"Teams Of Three"

100-Pull-ups

75-Burpees

50-Thrusters 65/95

75-Pull-ups

50-Burpees

25-Thrusters 65/95

50-Pull-ups

25-Burpees

12-Thrusters 65/95

*Entire team can work at once, chipper style.

Post teammates and time to comments:

Cop Juice....

   Kati...

B...

"Hands Down...Steroids Are Safer Than Sugar"!

It never ceases to amuse me when folks pine over baseball players, olympic athletes and bodybuilders cramming needles in their ass for their hobbies or profession. All the while shoveling copious amounts of sugar, grains, and trans fat into their jabbering hypocritical jaw.

You may disagree with the quote above, and that's cute, cause you'd be wrong. The steroids we speak of are much less the the evil Nemesis of mankind our government makes it out to be, and much more a simple hormone, or hormone pre-cursor necessary for life. Biologically not much different than cholesterol, and even Vitamin D, which is actually a hormone...but Americans have to be lied to to consume hormones, so its labeled a vitamin. Go figure.

Those of you immediately wanting to refute the steroids are more healthy than sugar thing may want to make close you note you are not repeating the propaganda spouted by all of society. Propaganda we have long been emerged in, making us fear other healthy albeit necessary items such as egg yolks, salt, saturated fat, and the like. We have proven them not only tolerable, but optimal.

Bike Shed's:

Theory goes-if you ask people "how to make a nuclear reactor". They will quickly opt out of contention. Never having created one before, and having no idea how, they instantly have no opinion and digress with behavior as such. However, if you ask the same person about a bike shed, even if their experience is the same, they will somehow think their opinion needs be heard, and begin drawing blueprints....so much so is the debate of steroids, juice, gear.

Sports:

Ok you say, you get it, the powers that be have propagated a myth that steroids will kill you as soon as you look at them, and your not falling for it. Good for you-one step towards enlightenment. But you also argue athletes who use other banned substance should be penalized so to keep everyone else on the same playing field. 

To that I say "fine". I will agree that rules are rules and everyone should follow suit no matter how stupid the rules. Regardless of why they were made, they are there. Either needles for all. Or needles for none. Cool, agreed.

Cops:

Since the above convinced you steroids taken under supervision of qualified professionals are actually beneficial, would you then be cool with our law enforcement agents taking them to get a leg up on crime fighting so to speak?

Granted the average desk jockey who does more paperwork than gun-slinging for the force may have no call or want, but what about S.W.A.T? Would you be in more agreement with our boys in blue kicking down the doors of terrorists, meth-labs, and kidnappers juicing up to ensure your safety, and theirs? Apply the same stance to our beloved military men and women over seas. If it brought more soldiers home...shouldn't they take it?

 New Jersey law-makers put into effect a recent bill requiring NJPD officers to consent to widespread drug testing after many allegations were brought to light about officers getting jacked left and right. So while the powers that be look down from the sky box at the folks taking out the trash they make rules to hinder those protectors. How long do you think that will last? 

What do you think was the initial motivation for a twenty year man to start popping shit in his ass in the first place? Look cute naked? Could be?  More than likely it was so the meth-head psycho in front of him doesn't stop him from getting home to see his kids at night. More like he wants to return home safely...not just hit a home run.

I have witnessed time and time again that the biggest detractors of these little hormones are generally lazy unhealthy vertical cockroaches. They seem to be the kind of folks who either never played a sport in their lives, tried to help someone and failed or just never tired at all, or if they did play something it was little league at best and now they have all the answers on sport enhancement drugs they have no experience with just like building bike sheds. 

Weigh in below. If your sport was defending the flag, do you deserve every edge to come home? Finest weapons, technology and drugs. If your performance is ass whom-pin pimps, drug dealers, and child killers is it wrong to have an ace in the whole so to speak to make sure your aren't overrun, or out ran? And if the boys and blue can have em....then can we all?

Strength:

Power Clean

1,1,1,1,1

For TIme:

Asses A Fire"

400ft-Lunge

then

-Squats

60/50/30

-Swings 35/55

30/20/10

Post time to comments.

How To Spot...

How To Spot..

This is your life, but processed. Hammered into the mold of a good screenplay.

As CrossFit grows exponentially some of us folks who have been in the game for over a decade now forget sometimes to hit and hammer the most basic of basics. Namely what happens if things don't go as planned, or "How To Spot".

A journey to many CrossFit boxes all over the country find folks of every level. Either folks like me who have been in a gym everyday since before they could drive. Or folks who hated every workout ever until they recently stumbled upon CrossFit, and all of the sudden their in love. 

While I love to see this, I hate injury. Yeah I get it, we can learn and become better for it and all, but I still despise it and am truly pained for anyone having to experience any form thereof. Thus why a simple preventative measure is learning how to spot properly.

Truth be told in all my years coming up under crazy strong folks, endurance killers, and muscly arms I was never told if there was a "proper" way to spot. I just did it, as most of us do. But either way, the first guy that says whats right, isn't always right, and the second guy that says whats different isn't always wrong. Thankfully after spending time with some of the strongest folks in the world, we are pretty close to the same page.

So take note, send it to someone you wish knew how to spot, and go lift something heavy with a partner.

Strength:

Rest

For Score:

Fight Gone Burpee

-Sumo-Deadlift Highpull 55/75

-Push Press 55/75

-Box Jump

-Wall-Ball

-Burpee

One minute each station. One minute rest between rounds.

3 Rounds

Post total reps to comments.