The Importance of Breakfast

 

By: Marcus Taylor

 
When I worked a federal government deskjockey gig YEARS ago I was like many of you guys. I would wake up, curse the sun for shining, do the 3 S’s and head out to work. At no point did I take the time to have the most important meal of the day…breakfast. Big mistake on my part because I would lack focus and my productivity didn’t get better until I had lunch (it was gonna be bad anyway because I just hated my job). Which makes sense because that was the first time I had any food. If I had dinner at 8pm my body went about 16 hours without fuel so of course it’s going to be sluggish and unresponsive.
 
Every night I make my breakfast for the morning. It consists of 4 eggs, 4 pieces of bacon and a banana or some other fruit. I get high quality protein from the eggs with bacon and fiber from the fruit. Afterwards, I feel like I can attack the day. There are studies that show that eating a large healthy breakfast leads to weight loss, more strength/endurance during physical activities, lower cholesterol levels and weight control. One theory says that having breakfast makes you feel less hungry throughout the day; thusly, preventing you from having that starvation feeling and eating multiple McDonald’s double cheeseburgers and fries at lunch. Which is another point…eating breakfast can lead you to eating healthier throughout the day and helping you avoid the fast food temptations of the world.
 
I alluded to this earlier. I make my breakfast every night for the next morning. It doesn’t take long at all. 15 minutes while my wife is watching Teen Mom 3 is actually pretty welcoming for me to get away. It’s part of my nightly habits now but I find that it helps me set my mind for the day ahead. So guys do what your mom taught you and eat your breakfast. Stay classy CFSS!!!
 

25 August 14

john push press
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Paleo Lunchboxes 2014 (Part 2 of 7)
 
Year Zero: Entering the Arena
 
7 Simple Exercises That Undo the Damage of Sitting
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
7 Rounds (every 2 minutes…)
6 DB Thrusters (progressively add weight if it feels good)
8 Ring Rows
 
LI/LII Skill:
Get Ups
 
LII Conditioning:
5 Rounds:
10 Barbell Thrusters
Pull Ups (max reps)
 
3-5 minutes b/t sets; progressively add weight each round
 

23 August 14

lukas 4 panel cln
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Mark your calendars: CFSS End of Summer / 3-Year Anniversary Party this Sunday, 24 August at 2pm!

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Morghan King 133kg/293# Back Squat (Video)
 
How to Make Zucchini Noodles
 
Why it really is harder for women to lose weight
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WOD

 
LI Conditioning:
AMRAP 15 minutes:
2 Floor to Stand Rope Climbs
1 Sled Push
12 Kettlebell Swings
1 KB Carry (alternate single arm kb rack walk & suitcase carry)
 
L1/LII Skill:
Rope Climbs
 
LII Conditioning:
AMRAP 20 minutes:
1 Rope Climb
1 Sled Push (high / low)
10 Box Jumps
25 Kettlebell Swings
 

Simplify the Battlefield

 
Goal setting strategies are one of my favorite topics to discuss on the blog. When it comes to seeing results, many people fall short for the following 2 reasons. 1) Their goals are entirely too vague, open-ended, and generally difficult to measure progress towards or success/failure. 2) They are chasing too many goals at once / their goals are inherently conflicting.
 
Listening to former SEAL Commander Mark Divine on Renegade Radio, the concept of “simplifying the battlefield” resonated strongly with me. This saying is military parlance for the ideal mindset when it comes to mission planning/ goal setting. It highlights the need to simplify your focus and go after only one objective at a time. In order to increase the likelihood of positive outcomes in your pursuit of X, you need to de-clutter your priorities and life so that you can actually realistically go after your target.
 
Recognize the fact that scarcity (of time, recovery capacity, money, etc.) is one of life’s central challenges. One cannot optimize progress towards the primary goal (make the CrossFit Games for example) while also trying to open a small business, study for the GMAT’s, raise a family, volunteer at a soup kitchen twice a week, and play men’s flag football every weekend.
 
Be realistic with how demanding your goals are; learn to tackle one big goal at a time; remove the barriers in your life that will make it simple enough to potentially be successful; do the work!; accomplish the goal, and move on to the next one.
 

22 August 14

joe d functional fitness
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Mark your calendars: CFSS End of Summer / 3-Year Anniversary Party this Sunday, 24 August at 2pm!

—-
Extended Sub-3 Minutes: Team Rogue Fitness Black (Video)
 
Can You Get Ripped Through Diet Alone?
 
Neuroplasticity: New Clues to Just How Much the Adult Brain Can Change
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
6 Dumbbell Thrusters
10 Situps
6 Dumbbell Thrusters
50 Single Unders
 
LII Strength:
Weighted Pull Ups
5-4-3-2-1
 
LII Conditioning:
AMRAP 10 minutes:
12 Dumbbell Thrusters
12 Toes to Bar
 

21 August 14

allison in sydney

Never home, but always reppin’: Allison in Sydney, Australia!

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Mark your calendars: CFSS End of Summer / 3-Year Anniversary Party this Sunday, 24 August at 2pm!

—-
Ilya Ilyin 205kg Snatch off Blocks
(Video)

 
Strawberry Crisp
 
Exercise Makes Kids’ Brains More Efficient
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
8 Kettlebell Suitcase DL
8 Lunges (per leg)
200m Run
 
LII Strength:
Hang Power Clean
3′s
 
LII Conditioning:

“The Chief”

Max rounds in 3 minutes of:
Power cleans, 3 reps (135/93#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles
 

New Ladies Tank Tops!

ladies tanks

Hot of the presses: new women’s tank tops!
 
In the immortal words of Deion Sanders – “If you look good, you feel good, If you feel good, you play good, If you play good, they pay good.”
 
Get yours today day!

 

20 August 14

el jefe barbell

Team El Jefe Barbell, post-training on Tuesday night!

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Mark your calendars: CFSS End of Summer / 3-Year Anniversary Party this Sunday, 24 August at 2pm!

—-
Ilya Ilyin 241kg Clean & Jerk
 
Are You an Athlete or an Exerciser?
 
Paleo Lunchboxes 2014: Part 1 of 7
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
6 rounds:
5 DB Push Press
10 Ball Slams
5 Power Swings
 
LII Strength:
Push Jerk
 
LII Conditioning:
12, 10, 8, 6, 4, 2 reps of:
Barbell Push Jerk
Ball Slams
Kettlebell Swings
 

On Winning

““What advice can I give to the young ones who come out onto the platform with their teeth chattering from nerves? First, you must enter a competition well-prepared. And for this you must train sensibly; you must work on yourself physically but save your nerves. It doesn’t pay to get excited over nothing while training, to show off your courage, to swagger. Save this charge for the contest. And then be alert when you go up to the barbell . . . And, to be frank, even with all my experience, I am sometimes very nervous – you cannot imagine.” – Vasiliy Alexeyev, 2X Olympic Champion & 8X World Champion Weightlifter

19 August 14

JD sn triple ext
—-

Mark your calendars: CFSS End of Summer / 3-Year Anniversary Party next Sunday, 24 August at 2pm!

—-
Should Kids Get A Trophy For Showing Up?
 
Cold Citrus Shrimp Zoodle Bowl
 
6 Tips to Take from CrossFit Champ Rich Froning
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
For time:
1k Row
-rest-
1 Farmer’s Carry (Maaco + back)
 
LII Strength:
Barbell Thruster
5-5-5-5-5
 
LII Conditioning:
For time:
1k Row
-rest-
1 Farmer’s Carry (guardrail + back; AHAP)