The base of my food pyramid:  Lean protein

I highly recommend a great book called “The Slight Edge.”  The author talks about the compounding effects of habits:  Doing things that are easy to do but also easy not to do.  While it’s great to eat Paleo for a four or six week challenge it’s your daily habits that will determine your health and wellness.  Being healthy isn’t a big push that gets done in a couple of weeks or even months.  Wellness is a lifelong journey.  It’s like money in the bank.  It grows slowly at first, then you pick up some momentum, and then before you know it you’re Warren Buffett.  Our problem is we’re more like Warren’s little brother , Warren “AllYouCanEat” Buffet.  Rather than plan on a big push for the Holidays why not just focus on a few small habits:  Anything bad you’re going to eat cut the serving size in half.  Drink mostly water.  Treat all bread like cake…eat a small serving only if you must.  Last of all, follow a rule the Okinawans are famous for called “Hara Hachi Bu.”  Instead of stuffing yourself eat every meal to 80% full and then stop.  January will be here before you know it and your resolutions could be about getting muscle-ups rather than shedding pounds.  Do it.

29/Nov/2012 Friday WOD

Accumulate 2 minutes in the L-Hang position then:

For Time

Row 750m

15 Hang Snatch* (135/93)

10 Pistols per leg

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Since you don’t see the word “Power” in front of the snatch it means full squats baby!

 

Yesterday’s WOD was a good test to see where we stand with our training right now.  I was proud of the handful of athletes who were able to Rx the 30 muscle-ups or who were able to front-squat bodyweight.  Both are tough and meaningful benchmarks.  If you don’t have muscle-ups yet there’s a simple thing you can practice that will move you towards one quickly, assuming you can do a strict pullup and a ring dip.  Sit in a rubber-band below the pullup bars and do 3 sets of “pull-throughs” 3 days a week.  Easy to do, easy not to do.  If you practice this skill consistently the next time a muscle-up workout comes up you’ll be excited to write that little “Rx” next to your name.  There’s another simple thing you can do to help your muscle-ups:  Be lean.  Every extra pound of fat that you pull up holds you back.  More on this tomorrow…

29/Nov/2012 Thursday WOD

5 Rounds for Time

3 Deadlifts

6 Bar-facing burpees

Run 200m

Then:  Not for time – 100 reps of any abdominal strengthening movement, 100 reps of any lower back strengthening movement.  Ideas:  Weighted situps, zercher good mornings, rubber band good mornings, GHD Situps, Hip Extensions, Back Extensions, Toes to Bars, Knees to Elbows, Hollow Rocks, Super-mans.

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Gold:  315/223  Silver:  255/183  Bronze:  Scale as needed

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Happy Birthday Bruce!  Bruce just celebrated his 60th birthday and will be competing for a slot in the CrossFit Games this year.  Bruce is a personal training client and is one of my favorites.  He always shows up, works his butt off, and I’ve never heard him complain.  Best of all is the progress he’s making towards his goals.  If you want to challenge yourself and see how you stack up with our fittest 60 year old try this simple test:  Max calories on the Airdyne in 1 minute.  Bruce’s score was 38!

28/Nov/2012 Wednesday WOD

30 Muscle-Ups for Time

Rest 5 Minutes

Max consecutive Front Squats at bodyweight (1 attempt)

If you’re not a CrossFit Journal subscriber it’s $25/year that’s well spent.  Here’s a recent article about something we’re all familiar with: the way life gets better in every area as we tackle our fitness.

CrossFit Transference

By Chris Cavallerano

In Rest Day/Theory

November 23, 2012

Chris Cavallerano looks at how the benefits of the box extend to the rest of your life.

According to CrossFit Founder and CEO Greg Glassman, the psychology and emotional benefits of CrossFit are “hard to measure and difficult if not impossible to prove.”

That’s certainly true, but the field of psychology suggests several reasons why the things that happen during a CrossFit workout have such an effect on life outside the gym.

People join CrossFit for fitness and health benefits. Yet, in that pursuit people experience a holistic transformation that extends beyond the physical. Coach Glassman has described this as the “transference effect.” Traditionally, this psychological phenomenon has been defined as unconsciously redirecting feelings from one thing to another. You have a bad day at work, you go home and kick the cat.

Conversely, in the unique case of what we’ll term “CrossFit transference,” the same effect occurs but with a positive outcome. The stories are endless: the mom who says she makes partner in her law firm because of the determination she experiences doing CrossFit, the addict who finds an outlet to overcome his demons, etc.

To better understand the “how” behind CrossFit transference, take a closer look at the relatedness between CrossFit and motivational psychology.

Download the PDF article for free.

27/Nov/2012 Tuesday WOD

Bench Press 10, 10, 10 AHAP then:

As many Kettlebell swings as possible in 5 Minutes

Rest 5 Minutes

As Many Double Unders as possible in 3 Minutes

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Rx is 1.5/1 on KB Swings.  Kettlebell must be swung higher than your head.

 

The CrossFit Open is just a couple of months away and our programming is going to start shifting to reflect the upcoming comp season.  For the uninitiated The CrossFit Open is an online qualifier for Regionals and eventually the CrossFit Games.  This year it’s likely 50,000+ will participate.  CFHQ will release one workout a week for 5-6 weeks and we’ll act as judges for each other and then enter our results into the worldwide standings.

What’s different about comp season?  Realistically we’re looking at two things:  AMRAP’s for the Open and heavier loading for Regionals.  For the Open this means you’ll see bigger works sets (10, 15, 20, reps) and time domains from 5-20 minutes.  If you’re really nerdy like myself you can read this statistical analysis of the CF comp programming and assess frequency of movements programmed versus where your strengths and weaknesses fall.  What if you don’t care about competing in CrossFit at all?  Then enjoy the fruits of being stronger, faster, and better in every way.

26/Nov/2012 Monday WOD

Establish a heavy clean (daily max, not 1RM)* then:

AMRAP 6 Minutes

15 Cleans (full squat)

15 Pullups

Rest 3 Minutes

50 Burpees for Time

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Gold:  115/83  Silver:  95/63  Bronze:  Scale as needed

*What is a daily max?  On rare occasions it can be a new 1RM but it’s typically going to be 90-95% of your 1RM.  We want to train success so rather than going to failure:  Stop at the last heavy challenging load that you make rather than going all the way to a missed attempt.

 

We had a great turnout yesterday, thanks to everyone who showed up and I hope you all had a Happy Thanksgiving!  Be safe and don’t get trampled today.  When in doubt in a crowd shopping situation remember the words of CrossFitFootball.com:  “Be the hammer not the nail!”  We’re only running AM classes today.  That means 5:30, 6:30, 9, 10, and 11.

**********BLACK FRIDAY DEALS**********

Buy a gift card and we’ll add 25% to the balance.  They can be used for anything but your regular monthly tuition:  Shirts, sweatshirts, Progenex, fish oil, etc.  Banu is in charge of stocking our pro shop and we have some good stuff coming in early December.  The links are posted below the WOD.  For those of you who are in town we’ll be running a simple referral deal.  Bring a friend to try CrossFit on Thanksgiving, Friday, or Saturday.  If they sign up in November you get December free or you can split the discount with them and both get half off of December.  Referrals have always been our number one source of new athletes and this is our way of saying Thank You!

23/Nov/2012 Friday WOD “Randy”

75 Power Snatches for Time

Rx:  75/53

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Our Black Friday Sale is simple and a great deal for you.  Purchase any increment gift card and get 25% added to your balance.  Gift cards can be redeemed for apparel, nutritional counseling with Michaela,  jump ropes, wrist wraps, hoodies, personal training, adding a 2nd member to your plan, and anything else we provide at Wasatch Crossfit.  New customers can use them for Foundations and towards membership.*

Buy Now $40

Buy Now $ 100

Buy Now $150

Buy Now $240 – Best Value!

*We only have one restriction.  Existing members can not redeem discounted cards towards their regular monthly membership fee.  We have printed gift certificates available immediately but if this is a gift and you want to make it look super-sharp we have beautiful pre-printed cards with a snazzy envelope to present an upscale gift for friends and family.  Cards & Envelopes are first come-first served and will be available for pick-up at WCF.

 

Our Black Friday Sale is simple and a great deal for you.  Purchase any increment gift card and get 25% added to your balance.  Gift cards can be redeemed for apparel, nutritional counseling with Michaela,  jump ropes, wrist wraps, hoodies, personal training, adding a 2nd member to your plan, and anything else we provide at Wasatch Crossfit.  New customers can use them for Foundations and towards membership.*

Buy Now $40

Buy Now $ 100

Buy Now $150
Buy Now $240 – Best Value!

*We only have one restriction.  Existing members can not redeem discounted cards towards their regular monthly membership fee.  We have printed gift certificates available immediately but if this is a gift and you want to make it look super-sharp we have beautiful pre-printed cards with a snazzy envelope to present an upscale gift for friends and family.  Cards & Envelopes are first come-first served and will be available for pick-up at WCF.

Amy C has challenged us to have our biggest Thanksgiving class ever.  Get ready to earn your 3 plates of Thanksgiving deliciousness with a partner version of “Kelly.”  Don’t worry if you don’t have a partner, we’ll find you one.

Our only workout today will be 7:30am.

Tomorrow (Fri) we’ll have AM classes only.

22/Nov/2012 Thursday WOD

“Kelly”

5 Rounds for Time

Run 400m

25 Box Jumps (24/20)

25 Wall Ball (20/14)

Monday thru Friday we like to keep the coach to athlete ratio smaller and focus on you getting personal attention and coaching.  On Saturdays and Holidays we like to share the pain!  I love the energy of being a group of 40+ CrossFitters getting their WOD on and pushing each other, encouraging, and having fun suffering together.  Last year on Thankgiving we had over 50 people come hit our “Turkey Burner.”  This year Amy C is coaching and we want it to be the biggest class she’s ever coached.  We’ll be doing a two-person team workout, “Kelly”, which consists of 400m run, wallball, and box jumps.

Regarding Black Friday.  I would rather stab myself in the eye with an ice pick than have to leave my house to shop on Friday.  I also know that some of you are out of town which is why our first deal will be online.  The first is a gift card deal.  Buy a gift card and we’ll add 25% to the balance.  They can be used for anything but your regular monthly tuition:  Shirts, sweatshirts, Progenex, fish oil, etc.  Banu is in charge of stocking our pro shop and we have some good stuff coming in early December.  They will be available Friday thru Monday online, I’ll post the link.

For those of you who are in town we’ll be running a simple referral deal.  Bring a friend to try CrossFit on Thanksgiving, Friday, or Saturday.  If they sign up in November you get December free or you can split the discount with them and both get half off of December.  Referrals have always been our number one source of new athletes and this is our way of saying Thank You!

21/Nov/2012 Wednesday WOD

Hang Power Clean 3, 3, 3, 3, 3 then:

“Annie”

50-40-30-20-10

Double Unders

Situps

 

We’re putting in a large order of #thesauce tomorrow and are taking pre-orders on Tuesday only.  To be honest we’ve had a hard time keeping this in stock.  In 6 years we’ve carried exactly one supplement and Progenex is it.  Over 80% of the individual athletes at the Games use Progenex and not one of them gets paid to use it.  All I can say is in  my experience it works.  In order to prevent our usual cycle of get it and sell out immediately we’re taking pre-orders tomorrow and then placing our usual order Wednesday morning plus the pre-orders.  Let us know what you want/need and we’ll get it in.  If they come out with some sweet Black Friday deal we’ll match it.  You can place your order directly with Banu or email her, Banu@WasatchCrossfit.com.

Speaking of Black Friday we’re going to have two cool promotions going.  They’re top secret…we’ll release details tomorrow.

Olympic Weightlifting today:  2p-6pm on the hour.

20/Nov/2012 Tuesday WOD

Push Press 3, 3, 3 As heavy as possible then:

50 Push Press For Time

Gold:  135/93  Silver:  115/83  Bronze:  Scale as needed but go heavy today.  If you can go unbroken you done messed up or are strong like bear.