2 Weeks into the Paleo Challenge

It has been 2 weeks now since CrossFit FTF and I have started the Paleo Challenge...first day I weighed in at 206...a couple of days ago I weighed in at 196...I have lost 10lbs!! My goal is to get down to 190 or even 185...lean but strong...my strength has NOT gone down...that is what I was worried about. Since starting the challenge I have noticed a lot more energy through out the day and I over just feel GOOD...I had some say that I am "glowing" haha...Something that has been nice about the challenge is that it forces me to cook and really become aware of what I am eating...what I am putting in my body...and that nutrition really is the foundation to the fitness pyramid.

I have read a few books about the Paleo diet and the one thing I am still not use to but has been warned in everything I read is eating FAT...I mean yes they are good fats, but I am still so use to the 'old' idea that we need complex carbs from grains and milk makes strong bones and fat is bad...but heck, I have been eating clean and lots of fat and I am losing weight and toning...so it is a nice reminder to keep going. What is up with all the pictures on Facebook? There is a couple of reasons that I take pictures of my food and post on Facebook...one to track what I eat...two motivation for myself and everyone else who is doing the challenge...and final to share with the world about the challenge and the benefits of eating like a 'caveman!' 

The only thing that has been hard is not having beer...I know that sounds bad...and YES I can survive without beer...but before the challenge I drank beer maybe 1-2 times every 2 weeks...not a lot right...so why do I miss it? Because I drink beer like others drink wine...I drink beer to taste beers...I love dark hoppy beers and talking about it with others...I actually enjoy the science behind the brewing...etc...I don't really miss much other then that...some nights I have craved 'bad' foods but it is easy to fight the urge...

I believe that after the challenge I will go about 95% Paleo...the 5% being beer and random dinner nights with Amanda (my love) or friends...but I still think my food choices will be very close to Paleo...and if not it will be in small portions because my stomach will not be able to handle the grains fully...which I am okay with...I am excited to see my 'after' photos.

Mental Approach to a WOD—Becoming a Stronger Athlete

21-15-9; 20 minute AMRAP; 5 rounds for time; filthy fifty; 3, 2, 1….GO! Your mind goes blank. This happens to many athletes before a MetCon because at times we worry so much about the outcome and not the process of the performance. It is important that athletes take the pre-WOD very important because this is the time that can enhance the results by how you mentally prepare. Athletes who tend to come out on top are not always the strongest, fastest, or most skilled, but truly understand the importance of the mental game. They have an edge over their opponents. I want you to try something next time you are about to do a WOD…look at the MetCon…ask yourself:

-What is my goal?

-What energy system is this MetCon targeting?

-How will I pace myself?

-What are my strengths, my weaknesses in this MetCon?

-Where is the best place to save energy?

-When can I make my best move to help my time?

Etc., begin to see yourself in the MetCon…the movements…the pain…your heart beat…take a deep breath and say, “Okay, I am ready.” Begin to experiment with the Pre-WOD…see what works best for you…to help you become more aware of the process and not fully focus on the end result…you can’t cross the river with one giant step…it takes stepping stones…one at a time…

Paleo Challenge

I have been about 80-85% following the paleo diet. On Monday, January 2nd, myself and many others from CrossFit FTF will be doing a month long paleo challenge. I will keep everyone updated about how each day is going. I have bought three cook books to help prepare myself to be better at eating paleo. Also I think having support from others will help keep me on track. Keep checking back!!

www.paleotable.com
www.ftfpaleo.blogspot.com

The Next Best Thing

After having a lunch date with a former professor from grad school and a good friend of mine, the idea of whats next in life was brought up. The idea about working on the "Next best thing." Not worry so much about the future, but working on the small things, the next best thing. My good friend and I took this to heart as now we meet every week for 2-3 hours to work on the next best thing in our life. Him and I have been talking about writing a book for a year now...and now we are starting on it...this is the next best thing for us because it is our experience and expertise on fitness and performance training. It is also just good that we make the time to sit and "talk shop," really keeping a open mind set and growing and learning each and every day!

What I think CrossFit is...

CrossFit is a core strength and conditioning program which goals are to improve work capacity across broad time and modal domains. CrossFit is constantly varied, high-intensity, and focuses on functional movement. What does that all mean? CrossFit trains you for the unknown, just like life. We cannot predict what life throws at us and CrossFit can help you become better prepared for the unknown situations. CrossFit only teaches functional movements; natural movements of our body. No more bicep curls or leg extensions because we do not actually use these movements in life. For example, if you are parent, what do you do often with your child? You pick him or her up (deadlift), hold them over head when you play with them (push press), or run around the back yard (cardio). Do you ever feel exhausted after you play with your kids? CrossFit can help you become stronger, faster, more efficient, healthier, etc.

CrossFit is fun! It takes different realms of fitness such as weightlifting, gymnastics, metabolic conditioning (cardio), rowing, biking, swimming, etc. and puts it all together. You will learn to use your body in ways you thought was impossible. You will become less prone to injury because technique is taught and emphasized more than how fast or heavy you can go. It is for everyone…and we mean everyone! CrossFit is a family…when you do not show up to the gym…we will call and ask about you. We care.

What is Elite Performance?

My definition of elite is not a traditional one. Elite performance is when an athlete performs to the best of their ability...my job is to focus on the athlete and their abilities..I do not train my athletes to be better then others...I do not compare my athletes with others...I train my athletes to push and discover their elite performance...I don't train to the competition...

Myth about CrossFit

There has been a lot of articles and talk in the fitness world about CrossFit. The biggest thing is that it is dangerous and that you are going to get hurt from doing those lifts, doing that many reps, going that deep in squat, etc.

Let me think for a moment....I have trained in multiple different fitness philosophies and here is the true hard fact....YES you could get hurt because you are physically moving. The thing is if you move you could possibly get hurt...walking to your car...running...playing sports, etc. If you are moving there are possible exposure to injuries...but CrossFit doesn't automatically mean injury. In my opinion CrossFit is an injury prevention program because we teach technique over weight...full range of motion to insure prevention of injury. If you walk into a CrossFit gym and you see ugly technique...injuries here and there....that is not CrossFit's fault...that is the coaches in the gym. It is important that the coaches in CrossFit have the correct certifications and educational background...in my opinion. At my gym we teach technique over weight...we don't care who you are or what your fitness experience is...if your technique sucks...take the weight off...do the bar...or do the PVC pipe...technique, technique, technique!! My favorite quote for a CrossFit gym..."Leave your ego at the door." So before you believe anything you read or hear, walk into a CrossFit gym and watch a class...ask questions. I think you will be very surprised at what you see!