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!

 

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

12 August 14

nepo 2 panel c&j
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“It takes discipline to focus only on high-value targets instead of giving in to the temptation of the low-hanging fruit life serves up daily.” – Mark Divine

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5 Tips for Packing on Some Beef
 
Mango and Lime Shrimp Fry
 
Yearning for the Wild
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
2 Sets
Max Effort 500m Row Sprint
 
Rest 4 minutes between sets
 
LII Strength:
Front Squat
Find new 1RM
 
LII Conditioning:
2 Sets
Max Effort 500m Row Sprint
 
Rest 4 minutes between sets
 

Satiety

 

“If you want an easy to remember way to measure your food…count it in pounds. “How many pounds of meat did I eat today?”. Simple.” – John Welbourn

 
One of the common issues people typically face when switching over to a paleo / primal diet is the issue of satiety. Namely, since we’ve eliminated a lot of our normal caloric sources, and likely drastically reduced our carbohydrate intake, you’re probably noticeably hungrier after meals or generally find it more difficult to feel “full”.
 
We need to first understand that the notion of “satiety” is in fact a hormonal and neurological signal that comes from the brain and the gut. It’s fairly complex and multifactorial, and also typically operates on a time delay. For example, if you’ve ever gone on an ice cream bender, you are familiar with the feeling of going from hungry to uncomfortably stuffed with seemingly little notice in between.
 
If you find yourself constantly hungry throughout the day, here are some tips to help combat your insatiable appetite. First, start by increasing your protein intake. For athletes, especially those looking to gain strength and build muscle mass (read: everybody), shooting for 1 gram of protein / lb. of bodyweight is great number to shoot for. Your next line of defense is increasing your fat intake. Think more eggs (eat the dang yolk!), cooking with butter, ghee, & coconut oil, snacking on nuts and almond butter, and throwing avocado on everything as a few suggestions. Lastly, look at increasing your starchy (roots and tubers) carbohydrate intake- think potatoes of all varieties, squash, yams, and white rice. If you are training hard, you need your quality carbs. Eat ‘em up!
 
Here’s the last thing to keep in mind: if your body composition is good, your performance is good, and you feel good, don’t worry about how much food you are eating. Some people have big appetites, and that’s just fine. If you are eating a ton of food, but things are going well for you and you aren’t piling on the body fat, then don’t fret over calories or portion sizes. Focus instead on your results and body composition.
 

31 July 14

carlin back squat
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“31Heroes” partner WOD goes this Saturday 2 August, don’t miss it!

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“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.” – Thomas Paine

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Rich Froning – 2014 CrossFit Games Champion (Video)
 
What the Heck Happened to Jordan Gross?
 
Paleo ChikFilA Nuggets
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Sets:
15 Yard Sled Push + Hill Sprint
 
LII Strength:
Wendler
Cycle 5, Week 3
 
LII Conditioning:
6 Sets:
15 Yard Sled Push + Hill Sprint
 

26 July 14

holly running
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“Progress comes from the intelligent use of experience. ” – Elbert Hubbard

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Ilya Ilyin 239kg Clean & Jerk (Video)
 
Hanging Up His Shoes
 
CrossFit Games: Triple 3 (Video)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Partner WOD
AMRAP 20 minutes:
20 KB Suitcase Deadlifts (total)
20 Dumbbell Push Press (total)
200m Run
 
partition deadlifts and push press, run together
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
Partner WOD
AMRAP 20 minutes:
4 Rope Climbs
20 Dumbbell Thrusters
Run 200 meters
 
partition rope climbs & thrusters, run together
 

Unbroken

“All I want to tell young people is that you’re not going to be anything in life unless you learn to commit to a goal. You have to reach deep within yourself to see if you are willing to make the sacrifices. Your dreams won’t always come true, but you’ll never know if you don’t try. Either way, you will always discover so much of value along the way because you’ll always run into problems- or as I call them, challenges. The first great challenge of my life was when, as a kid, I made the transition from a dissipated teenager to dedicated athlete. Another was staying alive for forty-seven days after my plane crashed, then surviving prison camp. The best way to meet any challenge is to be prepared for it. All athletes want to win, but in a raft, in a war, you must win. Luckily, and wisely, I was prepared- and I did win.” – Louis Zamperini

Stick to the Basics!

 
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”Greg Glassman
 
Attention to detail and mastery of the ‘basics’ are fundamental concepts I strongly believe in as a coach, and try to put into practice every class I coach. It is common to want to gloss over the simpler movements in favor of more explosive, technical, more glamorous exercises before the appropriate foundation is laid. This is mistake. Put another way, are you here to train and hone your craft or be entertained?
 
Increased movement speed comes from improved movement efficiency. Increased load, and therefore increased strength and power, comes from improved neuromuscular efficiency, which comes from deliberate practice (repetition). This means we must focus our energy on performing our movements more skillfully and consistently, first and foremost. When it comes to both CrossFit and strength training, you need to recalibrate your expectations and time horizons for progress and advancement. Heathy, sustainable performance improvements are the stuff of delayed gratification. Earn the privilege of performing harder exercises by demonstrating proficiency and skill in their foundational precursors.
 
There is an anecdote in a great documentary called Jiro Dreams of Sushi wherein the sushi apprentice first learns how to make the rice for months, if not years, before being allow to handle the fish simply in a preparatory context. It will be many years still until the apprentice sushi chef can actually prepare and make the sushi. If you cannot make the rice correctly (fundamental to great sushi), why would we possibly let you handle something as important as the fish? That privilege can only be earned, much like it should be in the gym. I challenge you all to be much more mindful and exacting in your own movement practice, seeking to refine and improve technically every time you set foot in the gym.
 

On Leadership

 

“Ultimately, leadership is not about glorious crowning acts. It’s about keeping your team focused on a goal and motivated to do their best to achieve it, especially when the stakes are high and the consequences really matter. It is about laying the groundwork for others’ success, and then standing back and letting them shine.” – Chris Hadfield

 

Do you wish to be great?

 

“Do you wish to be great? Then begin by being. Do you desire to construct a vast and lofty fabric? Think first about the foundations of humility. The higher your structure is to be, the deeper must be its foundation.” – Saint Augustine