Kate's Fun

The Power of a Name

2010-09-16T20:28:00.000-07:00

I just finished reading this interesting and yet, very frustrating article. Apparently, if you rename high fructose corn syrup, it will make it better and scare us all a lot less. Read it and let me know if calling it 'corn sugar' makes you feel any different. Does changing a name really make it less harmful? Of course not, but it will fool a lot of people into thinking that way.

http://news.yahoo.com/s/ap/20100914/ap_on_bi_ge/us_corn_syrup_image

Maybe I can make a push to rename ice cream.........

Ode to turning 25

2010-08-31T12:27:00.000-07:00

Last Friday, Amanda and Sam Chavez turned 25. I am fortunate to have Sam in my 5 p.m. class so I took the opportunity to give him a wonderful b-day present - I created a WOD in his honor.

Sam's WOD is:

4 rounds of

250 m med ball run

25 med ball thrusters

25 med ball push ups

25 med ball GHD sit-ups or med ball leg raises

25 med ball GHD back ext. or med ball superman

Today Jen, Larry and I celebrated a belated birthday for the twins and did the WOD. It was a lot of fun even though it took all of us over thirty minutes.

Pretty Sick

2010-08-26T12:06:00.001-07:00

I love watching Parkour videos. This one is really fun. How does he do all that stuff? It is absolutely amazing. Well, I am sure he has had lots of practice and incredible strength. I should point out that these things should not be tried at home without supervision. However, I say we can try to get another group together to head to Gymnastics World and try out some of his moves surrounded by LOTS of padding.

Globo vs Crossfit

2010-08-24T13:35:00.000-07:00

I ran across this post on Crossfit Jax website. I thought it was pretty cool. For the most part, I am sure we have all had a similar experience our first time. So I figured I would copy this post and share it will you all.

(Shared post from a new member of CrossFit Franklin Lakes via Cfjax)

Globo gym or CrossFit?

I visited a CrossFit affiliate for the first time ever this weekend. Allow me to compare and contrast a first-time CrossFit visit vs. a first-time Globo gym visit.

Globo first time visit:

Enter gym. Notice front desk employee sitting in front of a computer. Wait about 15-20 seconds for them to stop playing solitaire or Facebook.

“Hi, I’m Brian. This is my first time here.” “Oh, let me get a “trainer” to show you around.”

Walk through the gym. Trainer shows you the “cardio areas”, which consist of rows upon rows of treadmills, ellipticals, and stationary bikes.

Next, you are shown the “machines areas”. Various contraptions with diagrams that highlight whatever muscle group the thing is supposed to isolate. If you’re lucky, they’ll have Hammer Strength stuff!! You may get a line like “This machine is designed to work you exactly like free weights.” You think to yourself, “Hmmm, well why not just do free weights, then?” You also note that at least 2 of the four walls in every area are made up entirely of mirrors. And people are standing and looking at themselves in them.

The tour continues: “Here we have the free weight area. You can use this if you want to get hyoooge.” This typically equates to the square footage of a walk-in closet. Work boots, little tank-tops, and multiple shakers full of supplements abound.

Now, the all-important retreat into a tiny office where you get the used-car sale. Something like, “Well, typically our memberships are $59/mo, plus a $269 sign-up fee. We’ll waive the fee and set you up on a tiered payment plan where every year the fee will drop 11.59043% until you reach year 4, at which point…” blah blah blah. You counter with, “Well my friend pays $20/mo with no sign-up fee.” They respond, “I’ll have to get my manager.” The dance continues. You threaten to walk out. At this point, you may or may not get the “super secret pricing deal”. You realize you’ve lost a little bit of your soul. They throw in free tanning.

You are now a member.

You work out for 2 years. You see the same people every day.

You never talk to them. After 2 years you notice that they all look exactly the same as the first day you ever saw them, despite the fact that they spend at least an hour a day on the elliptical while reading a magazine or talking on their cell phones.

OK, the CrossFit gym first-time experience:

The first thing you notice is that there really isn’t a front door – it’s a garage door. Or two. Did this place used to be an auto shop?

The next thing you notice are people on the floor gasping for air. You can see this clearly as the whole place is one open room and the garage doors are open.

You walk in. At first, you’re not quite sure who works there and who works out there – they all look about the same. Eventually, a trainer or owner finds you and greets you enthusiastically.

You’re invited to take part in a workout. As you wait for the current group to finish up, you take notice of your surroundings.

No air conditioning. No mirrors. Not a single treadmill. Rowers – uh oh.

Ropes and gymnastics rings hanging from the ceiling. Kettlebells. Weight racks. Weird rubber weights. Lots and lots and lots of places to do pull-ups. Instead of mirrors, the walls are covered with dry-erase boards. And peoples names are listed under various workouts that have girls’ names as the titles. Obviously people compete over everything here. As people finish the workout and peel themselves off the floor, you notice that they all seem to be friends.

OK, time for the workout. A trainer takes you and whoever else is there for a first-time visit and you do some stretches, and then they actually teach you how to do whatever you’re going to be doing that day. Real instruction (with PVC pipe), and the guy (or girl) actually sounds like they know what they’re talking about.

Workout time. 3-2-1-go. 1 minute into the workout you realize that you actually might die before it’s done. You regret eating whatever it was you ate for breakfast, because you’re pretty sure everybody is going to see it coming out of your mouth. 7 minutes later you’re finished, and soaked with sweat on a pile on the floor. You think to yourself that you did more work in 7 minutes than most people at your old globo did in a month.

After the workout, you’re told you can hang around and ask questions or go home and ice yourself down. No pitch.

Now, which one sounds better? I’m pretty sure I have not exaggerated anything here – these are my actual experiences. I’m also joining the CrossFit gym.

Did you say home roasting?

2010-08-17T09:34:00.000-07:00

Here is a cool video about roasting coffee at home in a hot air popcorn popper. This is the method I used in the first years of my coffee quests. It is a great way to make the freshest coffee at home. There are other methods, but I will share those later. For now, watch and listen. He brings up a lot of good points. Ultimately, roasting coffee at home is the best way to get fresh roasted coffee to your liking.

So now you have an interest in trying your hand at home roasting. Where do you start? Well, the most important place to start with with your coffee. Unroasted coffee is green. Here are some green coffee basics. The world's coffees are many and their differences complex. The ultimate test of a coffee is not its name or its grade, or any of the rest of the muttering that we attach to things, but rather its taste. If you try it and like it - it's a good coffee. If you don't like it, then don't use it and ignore anything that might convince you to continue to use it.

Here is the quick and dirty of some classics. Quality coffees in the classic mode are produced in many regions of Mexico and Central America, the Caribbean and South America, as well as in Hawaii. The most consistently celebrated coffees come from the highlands of Guatemala - Antigua, Coban and Huehuetenango, and Costa Rica - Tarrazu and Tres Rios and Colombia. Hawaiian Kona and Jamaican Blue Mountain are famous coffees but run on the expensive and rather controversial side of the coffee world.

Sweet Maria's is a great resource for home roasting green beans. Try it out and you will open your mind to the world of coffee. This is just the tip of the coffee world. But it is a great place to start!

Bring on the Intensity

2010-08-11T10:17:00.000-07:00

If you could rate your training intensity on a scale of 1 to 10, where would it lie? Take a moment and really think about this. Do you bring full intensity to your lifts and WODs?

What people don’t seem to realize, is that there is a HUGE difference between training intensely, and just “working out”. When you train intensely – I mean balls to the wall intensity – that’s what really gets your metabolism fired up and your muscles stimulated. If you can walk out of the gym saying, “Oh what a great workout!” with a contented smile on your face, you may want to reconsider your training methods, and how you can improve them.

Training with intensity is:

-Training beyond your pain barrier. Do you have what it takes to push beyond this barrier? It is hard, but it can be done.

-Testing your perceived limits

-Training PAST those perceived limits

-Constantly moving forward

-Never settling for less

-Always aiming to improve each time

-Forgetting the world when you start the WOD

Here is Coach Glassman defining Intensity Crossfit style. If you have time, please watch and listen:

Next time you set foot in the gym, bring your Intensity A game and push yourself to the limit.

The Fun Theory

2010-07-23T14:18:00.001-07:00

Here is a fun video I came across. I guess if all stairs were 'fun' more people would use them. I vote for more fun in all aspects of life!! Starting with crossfit.....oh, wait, crossfit already is fun-filled! :)

Straight Up Coffee

2010-07-22T10:59:00.000-07:00

I love coffee. Every morning, as the first sip of dark, rich liquid touches my lips, it sends a stream of happiness down my spine! I am not talking about the drinks some call coffee . The ones that are all sugar and milk masking the coffee taste. In my opinion, all of those drinks ruin coffee. They do have their avid followers, I just don't happen to be one. This post is not about my disdain for all of the frozen concoctions fattening up our society, but rather this is about the freshness and flavor of coffee.

Many people were raised with the scent of Maxwell House or Folgers floating through the kitchen every morning. Ground coffee that comes in a can. Who knew those grounds were once fresh roasted coffee before it was ground and put into a can, shelved until it was sold at the local grocery story - sold as coffee, even though it should be labeled as stale. Unlike stale bread which rapidly becomes dramatically inedible, stale coffee can be drunk and enjoyed. But what a difference a few days make! An absolutely fresh coffee, a day or two out of the roaster, explodes with perfume, an evanescent aroma that seems to resonate in the nervous system and vibrate around the head like a sort of coffee aura. The aftertaste of a truly fresh coffee can ring on the palate for an entire morning: the taste of a weak-old coffee will vanish in a few minutes.

Coffee is best about a day after it has been roasted. Once past that moment a rapid and relentless deterioration in flavor sets in as the protective envelope of carbon dioxide gas dissipates, allowing oxygen to penetrate the bean and stale the delicate flavor oils. There is nothing technology can do to stop this process even though many companies claim to freeze dry, or seal the coffee container to preserve its freshness. (The frustrations of false advertising) For someone who genuinely loves coffee, the bouquet of optimally fresh beans is without doubt the most tangible reasons to buy fresh roasted beans from a local roaster or roast coffee at home.

Reasonably fresh coffee can be purchased at specialty stores if the roasting is done on the premises or close by, but with the growth of mammoth regional and national specialty-coffee chains beans may be roasted hundreds or even thousands of miles from the store where you finally buy them. Coffee from these specialty chains will be infinitely better and fresher than the preground stuff that comes in cans and bricks, but it won't/can't be as fresh as the coffee from a local roaster or even the coffee you could be roasting in your home! (Home roasting? That is a whole different post so stay tuned.)

Let's hear it for freshly roasted coffee! Once you go fresh, you will never go back, I promise!

Now that's what I call a steak

2010-07-12T12:55:00.000-07:00

When in Italy, do as Italians do, right? That is exactly what we did. While in Florence, we were on the hunt for Bistecca alla Fiorentina. Many in the English-speaking world would call this a Porterhouse and wonder what the fuss is about. And they'd be right in most cases; though Bistecca alla Fiorentina, Florentine-Style Steak, is featured prominently on the menus of almost all the restaurants in Florence, finding a good one isn't at all easy. But we found an excellent little family owned restaurant that serves a steak that was heaven on earth, delightfully rich, rare meat so tender it could be cut with a spoon. This was honestly the best steak I have ever eaten!

Much of the secret is the breed of cattle, Chianina beef are the huge white oxen raised in the Val di Chiana, near Arezzo. Chianina are one of the oldest breeds of cattle, originating in the Chiana Valley in Italy, the breed dates back to the time of Roman Empire. They are the largest breed in size, bulls generally standing 6 feet tall and weighing up to 3,836 lbs. The cows stand at 5 feet or so and weighing in at up to 2,400 lbs. Their meats are both tender and flavorful, and because of the size reached by the animals the steaks can easily exceed 6 pound.

Between 6 adult primal/paleo meat lovers, we polished off a 2 kilo bistecca. And this is all that was left.

to butterfly?

2010-06-07T15:46:00.000-07:00

Pull-ups are something we strive to excel at and we work hard to get a great kipping pull-up. For those who have mastered the kip, what is next? Yep, that is right, once you have a good kipping pull-up you can look at working on butterfly pull-ups. Why the butterfly? Well for one, all the insane Fran times are done using butterfly pull-ups. And in general, it is yet another fun thing to practice and conquer.

Here is a great video explaining the butterfly pull-up! It is about time for me to start learning how to butterfly, is anyone with me? (Other than all of you who have already mastered the butterfly that is. The top of that list is Ryan C. Kudos to him, he rock the butterfly now!)

for ellie

2010-06-02T05:32:00.001-07:00

Health Effects of Processed Meats Versus Unprocessed Red Meats from Harvard SPH on Vimeo.

who named it snatch?

2010-05-28T16:08:00.000-07:00

My quest still continues to discover that mastermind behind naming the lift snatch. Will I ever find out? I don't know, but I won't give up trying. Just as I will continue to work on getting stronger, faster and fitter. There is always room for improvement in all aspects of our lives whether it is personal, professional or physical. Continue to strive hard in life and you will reap the rewards. If I research deep enough, will I find the answer that is alluding me about the snatch? Only time and effort will tell. Until then, enjoy watching these women kick some snatch and clean & jerk butt. It is amazing how fast they are.....oh, to one day lift like them.

Power of Positivity

2010-05-24T09:20:00.000-07:00

Isn't she adorable? What can we learn from her? I believe in the power of positive thinking. And if we gave ourselves a little pep talk every morning, our day might be better. Monday's may seem less daunting, the sun might shine a little brighter, and we might approach each day with a bigger skip in our step. I know I could use a little positive pep talk every morning. How about you?

Mobility anyone?

2010-05-13T15:23:00.000-07:00

I have posted some words from Mark Sisson that he puts out in his daily blog. This one was posted today and I thought it was good enough to share. Mobility is important, especially in the ankles and wrists. Read on and enjoy and hopefully learn a bit or two.

The Importance of Wrist and Ankle Mobility posted by Mark Sisson 5/13

How mobile are your wrists and ankles? They’re the primary hinges for our two major sets of extremities – hands and feet – and yet they often go neglected. They’re two of the most common sites of debilitating pain and acute injury, and yet people do little else to correct the problem than tightening the high tops, strapping on some constrictive sleeves, or avoiding activity altogether. All those “solutions” miss the point entirely, in my opinion. Rather than fix the root issue, they skirt it and apply expensive band aids. If you know anything about how I approach other issues of health and wellness, you can guess that I’m not satisfied with the band aid approach to wrist and ankle mobility. We can do a whole lot better than that.

Wrists

The importance of wrist mobility is pretty self-evident – the things are literally built for flexion, extension, adduction, and abduction. Imagine how utterly useless our ability to grasp and grab things would be without a properly greased wrist hinge. It’d be like amputating your forearms and replacing them with those grabby arm things. Who wants that? They’re good for picking up trash, or maybe goosing buxom waitresses if you’re a dirty old man (or lustful robot with an eye for sentient beings), but for living, breathing humans interested in performing a wide range of activities that require active, mobile wrists, they won’t cut it. You need adequate wrist mobility, whether you work a keyboard for a living (carpal tunnel syndrome), catch barbells in the rack position, throw projectiles, cradle infants or small animals, examine books and magazines in book stores, use coffee mugs with handles, play darts professionally or recreationally, regularly direct others to “talk to the hand,” drink cocktails with a raised pinky, wave goodbye (especially if you employ the “royal wave”), play Ultimate Frisbee, or shoot hoops (with good follow through). If you plan on giving awesome high fives or becoming a dominant arm wrestler, you absolutely need mobile wrists.

Seriously, though, adequate wrist mobility is important for everyday life and intense exercise alike.

Ankles

Most people have fairly mobile wrists because almost everyone uses their wrists on a regular basis. They can usually use some extra mobility, especially when engaged in intensive exercise, but they can get along fine in normal, everyday mundane life. Ankles are different. Whether from disuse or misuse, most people suffer from poor ankle mobility, which typically manifests as a lack of dorsiflexion. In case you aren’t aware, dorsiflexion refers to movement that decreases the angle between the top of the foot and the shin; plantarflexion is movement that increases the angle. Plantarflexion is generally not an issue for most people, but lack of dorsiflexion is common, especially among shoe-wearers. Wearing shoes with raised heels forces plantarflexion and reduces the dorsiflexion requirements, and habitual shoe-wearers might find their natural dorsiflexion lacking in bare feet or minimal footwear. When the ankles are stiff, the knees overcompensate. Something’s got to bend, after all, and if you can’t mobilize your ankles, the stress of motion will simply move onto the next possible joint – just like tight hips can lead to lower back (and knee, for that matter) pain.

Poor dorsiflexion reduces the ability to squat at or below parallel, whether you’re just resting on your haunches in a Grok squat or squatting with some weight on your back. Oftentimes, people with tight ankles are unable to break parallel without shifting the weight to the toes and raising their heels. Raising the heel and keeping the toes on the ground to achieve dorsiflexion place massive shearing stress on the anterior portion of your knee, while keeping your heels on the ground distributes stress evenly, as it should be. Ideally, you should be able to squat deep while keeping your toes off the ground. (Don’t make that a habit, especially with a significant amount of weight. Just use it to check ankle mobility.) Either way, the more dorsiflexion you’re able to achieve, the lower you’ll be able to squat and avoid shearing stress on your knees. Power lifters will often wear weight-lifting shoes with elevated heels specifically designed to increase squat depth, but they’re hitting loads most recreational lifters will never reach. For the average active individual, relying on weight-lifting shoes (or any shoe, really) to make up for poor ankle dorsiflexion will only compound the problem.

Reduced ankle mobility also reduces your ability to engage the posterior chain. If you’re squatting with poor dorsiflexion, with most of the weight resting on your toes, the movement is going to be all quads, with minimal glute and hamstring action. This is arguably “good” for bodybuilders looking for massive quads, but bad for anyone else interested in overall strength, joint health, muscular balance, and general fitness functionality. Athletes need to be able to produce the most power in the safest, most efficient way possible, and that can really only be done by pushing off with the heel and engaging the hamstrings and glutes – and those things simply don’t happen without adequate ankle mobility and good dorsiflexion.

If you can’t achieve good dorsiflexion via the ankles, your body will get it from someplace else, and that means knee, hip, and even lower back overcompensations. Injuries will mount, too, probably in that order. Your knees undergo anterior stress, your hips will strain, and your lumbar spine will round.

Poor dorsiflexion negatively affects your ability to generate power while sprinting, too. When sprinting, you should land with a dorsiflexed ankle ready to immediately push off, as Michael Stember mentioned in his PrimalCon lecture. That way there’s no downtime, no need to go from plantarflexion to dorsiflexion. Reducing “time on ground” increases speed and energy efficiency while minimizing the chance of injury.

It’s clear that both wrist and ankle mobility are important for proper function in sport and everyday life. If either is compromised, especially the ankles, the rest of your joints will make up the difference. In a survival situation, this makes sense. It’ll keep you alive in the short-term. In the long term, though, regularly performing movements with the wrong joints will catch up with you. Tomorrow, I’ll discuss a few simple ways to improve wrist and ankle mobility so that you can take care of any issues you have before they become serious problems with lifelong reverberations.

Congratulations for making it to the end! For that you deserve a treat. Try this out for size -

http://dobianchi.com/2006/12/11/bistecca-fiorentina-at-la-buca-dellorafo/

food (or rather fat) for thought!

2010-05-04T14:58:00.000-07:00

This article appeared in my inbox yesterday and I thought it was worth sharing. Check it out, maybe our nation and or government will finally find benefits in advocating for the Paleo/Zone diet instead of what they currently recommend.

http://www.scientificamerican.com/article.cfm?id=carbs-against-cardio

And now, for the love of burpees, check out all of these fun and different ways to BURPEE!!

Almost HOT

2010-04-30T15:05:00.000-07:00

I found this post by another crossfit gym, barbellsandbacon.com, and I thought it was pretty inspiring. How could it not be inspiring, the name of the blog is barbells and bacon - two amazing things.

.Just Don’t Forget to Work Hard

by Jon

I know you need to make sure that you keep track of every single repetition and every single set….. just don’t forget to work hard

I know you need to make sure the clock starts precisely on time and not one second early or late…..just don’t forget to work hard

I know you need to make sure that nobody uses your jump rope…. just don’t forget to work hard

I know its crowded, too hot, too cold, not crowded enough, the music sucks , you are hungry, you are full…… just don’t forget to work hard

I know you need an entire roll of tape on your thumbs, wrists, and palms before even considering touching the pull-up bar…. just don’t forget to work hard

I know you are sore from yesterday…. just don’t forget to work hard

I know the bar is too fat, too skinny, bloody, too sharp, not sharp enough, doesn’t spin fast enough, spins too fast….. just don’t forget to work hard.

“The struggle itself towards the heights is enough to fill a man’s heart. We have to imagine Sisyphus happy.” — Albert Camus

Bacon....Bacon......Bacon

2010-04-14T13:21:00.000-07:00

I love bacon. I could eat it every day. But there are a lot of choices out there when it comes to choosing the right type of bacon. Here is an interesting article by Mark Sisson. I enjoyed it, hope you do too:

http://www.marksdailyapple.com/a-quick-guide-to-bacon/

Coming to the picnic this weekend? I was brainstorming what kind of games we might be playing at the park and here are a few ones I found. What do you think?

Kickball? Who knew there were kickball leagues.

Instead of hooverball.....water balloon volleyball!

There are plenty more, but I don't want to bore you too much. Hope to see you on Saturday!

who named it snatch?

2010-03-30T06:42:00.000-07:00

I have been on a quest to find out who named the olympic lift that we all know and love, or at least have a love hate relationship with. It has been a bit of a process trying to figure it out. I am still on my quest, but would welcome any help/input if you have any information. I did come across this website about Olympic lifting that have some good pictures of the 3rd pull.

What's the "third pull"? It's the point at which you've reached full extension of the hips, knees and ankles with your shoulder behind the bar, and you pull yourself under the bar. This occurs in both the snatch and the clean and jerk. Check out the lack of information regarding who named the lifts, but enjoy the pictures and other fun facts:

http://www.owresource.com/lifts/index.php

And just for fun, check out these two 'strange' sports:

10 Laws to Live By

2010-03-18T11:52:00.000-07:00

I am reading "The Primal Blueprint" written by Mark Sisson. In chapter one, he outlines 10 laws everyone should live by. The book is very interesting and filled with a lot of great information. Here are his 10 laws and a brief description of each. I highly recommend reading his book - especially if you want to know more about his 10 laws to live by:

Law #1: Eat lots of Plants and Animals. Enjoy the natural, satisfying foods that fueled two million years of human evolution.

Law #2: Avoid Poisonous Things. Avoid processed foods (sugars, grains, and chemically altered fats) that are foreign to our genes and make us fat and sick.

Law #3: Move Frequently at a Slow Place. Enhance fat metabolism and avoid burnout by keeping active but taking it easy.

Law #4: Lift Heavy Things. Short, intense sessions of functional, full-body movements support muscle development and delay aging.

Law #5: Sprint Once in a While. Occasional all-out sprints trigger optimal gene expression and beneficial hormone flow.

Law #6: Get Adequate Sleep. Avoid excessive digital stimulation and sync with your natural circadian rhythm for optimal immune, brain, and endocrine function.

Law #7: Play. Balance the stress of modern life with some unstructured, physical fun!

Law #8: Get Adequate Sunlight. Don't fear the sun! Adequate sun exposure helps synthesize vitamin D to ensure healthy cellular function.

Law #9: Avoid Stupid Mistakes. Cultivate hypervigilance and risk management to avoid the stupid mistakes that bring "avoidable suffering" to modern humans.

Law #10: Use Your Brain. Engaging creative and stimulating activities to nurture your mental health and overall well-being.

Just for fun - here are some amazing strength movements. The moves are almost unreal, but incredibly cool!

Determination

2010-03-08T11:24:00.000-08:00

The beginning of April will be the mark for 3 month goals. How close are you to achieving them? Do they seem attainable? Is April breathing down your neck and making you feel frustrated? Don't get discouraged. All too often people believe they’ve hit a dead end when really they just need to reroute. Usually it has nothing to do with obstacles. It’s all a matter of will and determination. How willing you are to step back, take a breath, and make a new plan? How willing you are to start again, without losing your passion or tenacity?

It’s not over ’til it’s over, and that day isn’t today. Reroute if you need it. And if you need/want help, just ask!

Kudos to those who have achieved their 3 month goals already. Keep up the hard work and determination, and let's set some new goals! Also, remember, if you make your 3 month goal happen you have the opportunity to create a workout for the gym. Are you plotting out your ideal crossfit workout? I look forward to seeing your workout creations.

food for thought....or rather thoughts about microwaves

2010-03-05T10:14:00.001-08:00

Here is an interesting article about microwaves. It is pretty interesting, but long. Please take the time to read it. It could save/change your life or at least change how you use your microwave.

http://www.relfe.com/microwave.html

Just for fun. This is for the cat lovers out there. If you are not a cat lover I apologize. But I have to say I really enjoyed this video because between my two cats, I think they do about 90% of the things in this video on a weekly basis.

Are You Pushing Yourself Hard Enough?

2010-03-02T10:54:00.000-08:00

I want everyone to take a moment to look in the mirror and ask yourself -

How do you feel after the workouts?

Do you hold back during the WOD?

Are you pushing yourself hard enough?

Is this how you look after a workout?

This is a picture of Daniel after a workout where he gave it his all. Way to go Daniel - way to push hard and leave nothing behind. Can you say the same after your workout?

I think you will amaze yourself if you will just give yourself the opportunity to push passed preconceived limitations. Resist the urge to slip into a comfortable pace. Instead kick it into a higher gear and keep going. During your next workout ask yourself, “Am I really pushing myself?” I hope you can answer yes!

Paleo even in play

2010-02-28T09:32:00.000-08:00

Here are my sister's kids playing restaurant at their home in Prangins, Switzerland. It is a bit tough to read, but their restaurant includes Paleo options. I LOVE IT! The name of their restaurant is DemoPaleoRante. It is great to see the next generation adopting a healthier and more educated attitude towards nutrition.

weight on your heels!

2010-02-25T09:24:00.000-08:00

This may hurt a little, however, one of the best ways to improve is to watch yourself on video! Last week as you were working up to your 1 RM in the clean & jerk, Andres filmed those of you at the 5 p.m. class. And Jen uploaded it to youtube. Please watch the video and critique yourself, as well as everyone else in the video. If you are not shown, watch it anyway, we can all learn from example, be it good or bad.

Watch it, let me know what you think. And then we will talk about it. Have fun! (The title of this post is one of the biggest hints in terms of what we all do wrong. If you can slow down the video or go frame by frame you will notice when bodyweight shifts to the toes throwing off the rest of the lift. FYI this is not the ONLY thing going on, but it is a start)

Eat like an Olympian?

2010-02-18T05:05:00.000-08:00

Did you know anyone can eat like an olympian? Nothing says “Olympic athletes competing at the top of their game” like a Big Mac, large fries and a Coke. I was shocked and frustrated when I saw McDonald’s has been running ads featuring young athletes celebrating a hard fought game with a hearty meal of factory processed food and high fructose corn syrup-based beverages. Their tag-line "you don't have to be an Olympic athlete to eat like one", is a negative and misleading message being sent to thousands of children looking to get fit and eat healthy so they too can be an Olympian.

There is something wrong about telling children with dreams of competing in the Olympics that the athletes they look up to, and aspire to be, typically eat a dose of fried foods and sugar water after grueling physical activity. There may be a few athletes that like to indulge themselves with the occasional fast food burger, but for the most part, these highly disciplined athletes maintain a strict diet; one that helps them reach the top, not get dragged down by their own mass to the bottom.

There is no possible way that Apolo Anton Ono became one of the fastest skaters in the world by scarfing a double cheeseburger and downing a bucket of cola after every race. Canadian McDonald’s ads feature various athletes talking about their favorite items on the McDonald’s menu. In one of these commercials, Canadian snowboarder Brad Martin talks about how he gives into temptation and eats McDonald’s french fries every chance he gets. McDonald’s goes beyond simple implication to directly telling the viewers that athletes in peak physical condition can stay that way while eating McDonald’s.

The United States Olympic Curling team is possibly the only grouping of “athletes” that could feasibly eat at McDonald’s on a regular basis and still be competitive in sweeping ice and sliding rocks. Imagine the typical McDonald’s consumer sliding down the luge track with their bulging guts obstructing their view. These ads are misleading and ridiculous. Maybe one day, there will be a Paleo spot during the Olympics to teach the viewers what is really necessary to be an Olympic athlete!

Okay, I will get off my soap box and leave you with something cute!

Future potential Olympian Maeve Lloyd taking the Colorado snow hill by storm in her purple sled!

need inspiration or motivation?

2010-02-11T07:27:00.001-08:00

Who is ready to put on their dancing shoes and groove at CFW? Feel the need for some inspiration, or want some moves to learn so you can strut your stuff? Well, here are a few clips to motivate you to come out tomorrow night and show us your moves!!!

Love him, hate him or feel weird about him, Michael Jackson had great body control.

I love this one.

Small world and hang cleans

2010-02-10T11:36:00.000-08:00

I recently joined the 21st century through Facebook. In the vastness of our world, and my poor ability to pick up the phone and call long, lost friends, I never realized how quickly Facebook could make our world a small, small one. In a matter of days, I was reliving the long lost past and catching up with old friends. It was AWESOME. And not to mention the ego boost I got from people wanting to be my friend. :) In this small, small world that exists on Facebook, I received a message from the woman I worked for right out of college named Andrea. She taught me everything I needed and wanted to know about coffee and managing a coffee shop. She gave me valuable insight as I was building my own business because she owns and operates an amazing independent coffee shop in Alexandria, VA called Misha's.

Anyway, the amazing thing about hearing from her is that she is a crossfit trainer and opening her own affiliate in VA soon. To make the world even smaller, I was cruising around on youtube.com looking for a video, and there she was, front and center in a hang clean video. Pretty fun! It amazes me, and scares me all at the same time how quickly our world can be minimized by technology and things like Facebook.

With the fluff out of the way, let's talk about the hang clean. Here are 3 main points I want you to think about. Proper form and technique are SUPER important as we continue down the path of improvement and strength, and it helps to prevent injury! So read, absorb and next time we do the hang clean, let's all do it right!!

1. The Preparation

Stand with barbell with over hand grip slightly wider than shoulder width. Bend knees and hips so barbell touches mid-thigh; shoulders over bar with back arched. Arms are straight with elbows pointed along bar.

2. The Execution

Jump upward fully extending the hips. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows quickly around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately.

3. The Return

Bend knees slightly and lower barbell to mid-thigh position.

One-leg deadlift?

2010-02-08T08:24:00.000-08:00

Yes, that is correct. The one-leg deadlift. Some of you experienced this fun last week. Others will enjoy this wonderful movement sometime in the near future. We have done plenty of deadlifting in our workouts, so you may ask, why the one-leg deadlift?

The answer is simple: The one-leg deadlift is designed to strengthen the glutes and hamstring musculature AND train body-righting reflex actions and improve balance. Additional hip and ankle stabilizers of the stationary leg are also highly challenged with this exercise, along with the entire chain of spinal extensor muscles. This is an advanced movement that targets the entire deep longitudinal subsystem.

Or in Dave's words - this exercise will help us wake up our butt muscles so we can learn how to utilize them when we deadlift. So let's hear it for waking up the behind in our quest to improve our deadlifts!!!! :)

I wonder if the one-leg deadlift was used by this guy during his training?

Healthy and getting fitter at 65!

2010-02-04T09:51:00.000-08:00

Name: Mickey Baity

Occupation: Retired USAF Col.

Birthdate: February 4, 1945

Today is a very special day. My father turns 65! There are many reasons to celebrate his life, and even more reasons to appreciate him. He had an outstanding career as a fighter pilot, worked for the Under Secretary of Defense at the Pentagon, ran a successful consulting business and owned and operated a coffee shop with my mom and I. Now in retirement, he continues to be extremely active in his local community from being a member of the Civil Air Patrol, the Fernandina Beach Airport Commission, and volunteering his time to various other things around the community all which make him almost busier now that he is retired.

I owe a lot to my father. He impressed upon me the value of hard work and the importance of doing a job right the first time. He devoted many weekends when I was growing up taking me to the basketball court, helping me and pushing me to be the best I could be. All of that hard work and dedication he showed me, lead me into a college basketball career. A dream I could not have achieved without him. There are many other things I appreciate him for, but mostly I am thankful for his love and the guidance he has shown me throughout my life.

Today, I am very proud to say that he and my mother workout on a regular basis and are adopting a healthier perspective towards eating. This means they will be around a lot longer and will be able to travel, have fun adventures and continue to enjoy life for many years to come.

HAPPY 65!!!!

My father and Oscar, my 5 year old nephew.

Even at 65 he is hip and up to speed on electronics - with Isabel, my 10 year old niece.

Proper rest leads to a healthier life!

New Year's Eve with my mom.

Still svelt after all these years. With his best friend and flight school buddy, Felton.

My parents with the grandkids - (r-l) Oscar, Isabel and Olivia, my 8 year old niece!

BRAVO!!!

2010-02-03T09:06:00.001-08:00

CONGRATULATIONS to Jen B. and Carissa R. They both got their first kipping pull-up last night. Way to go ladies. Check that one off the goal list. I thoroughly enjoy watching you all work hard to achieve your goals. Keep up the hard work. And good luck to all the ladies in the Women's Challenge. Heather and Kristine started us off strong last night. I look forward to seeing the rest of you do it on Saturday!

Jen B. judging at the Winter Open

Carissa during WOD #2 at the Winter Open

Are you prepared for anything?

2010-01-31T08:29:00.000-08:00

The CrossFit prescription is “constantly varied, high- intensity, functional movement.” Constantly varied doesn’t just mean that I don’t have to do squats two days in a row. It means varied. Varied movement, climate, terrain, physical condition, mood, outfit, environment, being able to take any ball out of left field at any moment and not allowing it to get in the way of you achieving your goal of completing the workout.

Are you prepared for anything? Are you ready to run outside when it's raining? Are you ready to workout at high-intensity after a terrible day at work? Better yet, would you be ready to take on a crazy WOD in tight leather pants? As crossfiters we should always be ready for anything. Are you?

My sister and her husband crossfit at Crossfit Leman in Switzerland. One of their coaches posted this video on his facebook page. I am in love with this video from Crossfit Stockholm because it has a disco theme and it makes me think - would I be ready to throw on some tights, a headband and a leotard, complete a difficult workout feeling very uncomfortable in my outfit? My answer is I don't know, but I am ready to find out.

Day of Rest

2010-01-27T12:37:00.000-08:00

Whew, what a workout last night. It was definitely long and challenging. Making today prefect for rest. Speaking of rest, let's talk a little about recovery.

Recovery is necessary for the adaptation process, and tissue repair. Lack of recovery can lead to exhaustion and overtraining. Exhaustion is the result of short-term imbalances of stress and recovery, whereas overtraining is the long-term result. Overtraining causes declines in tissue repair and nervous system fucntion. It can create hormonal imbalances and often results in severe deficiencies of the immune system, leaving a person weaker, chronically fatigues, mentally drained and prone to illness and injury. Here is where self-awareness, instinct and common sense must be applied along with the science of Dave's programming. Take your days off to relax and enjoy life. Find some outdoor activity to do with friends or family. And most importantly rest. There is a method to all of Dave's madness.

And take Jen's advice from a while back to play a sport or learn a new sport. Here is a fun little snippet of a video I found of a unique competition. I am not implying that this is an appropriate rest/recovery activity. However, I do feel this might be fun for all Paleo eaters to do with the cheese they don't eat! :)

Pictures from Saturday

2010-01-25T07:44:00.001-08:00

The Winter Open was a lot of fun! I am so proud of all who competed. Everyone left it all on the mat. I loved watching all of our people sweat, grunt and groan and give it all they had. Congrats!!!! And thank you to everyone who volunteered and spectated. It was amazing to hear the crowds cheer on all the competitors. I look forward to another crossfit open! Here are a few pictures from the event! There were tons of pictures being taken. These are just a few from my camera. Stay tuned for lots more photos on the main site!

Carissa pushing hard on the Wall Balls

Summer in WOD #2 (she took 3rd overall!!!)

The final heat of WOD #2 (the top three)

Raymond in WOD #2

Liz C. in WOD #2

Winter Open Eve

2010-01-22T10:05:00.000-08:00

I am super psyched about the Winter Open. People coming from all over Tucson to Crossfit Works, to play. What better way to spend a Saturday than to sweat along side fellow crossfitters. I can't wait!!!!

There will be people competing tomorrow focused on winning, but that is not what drives me. For me, tomorrow is about everyone coming together for the purpose of trying something new, doing things that are intimidating, and simply just putting themselves out there to see how they will do. It is about the feeling you get when surrounded by others pursuing the same goal, while the crowd filled with friends and strangers cheers you on. It is knowing that you gave it all you had, no matter the outcome. That is what excites me about tomorrow. It is what I hope to feel and see in others!

So let's get inspired! What motivates you? I can tell you what motivates me....dancing! Whether it is a group of people gathered together, putting themselves out there for a cause or dancers showing what amazingly athletic moves they can perform. But don't get me wrong, I also love dancing just because, especially disco! So here are a few clips that motivate me.

Good luck to all tomorrow! I look forward to seeing you there whether as a competitor, volunteer or just to watch!

On the DL

2010-01-20T12:57:00.001-08:00

Great job last night meeting the deadlift head-on! The deadlift is important for so many reasons.

It builds core stability by directly targeting all of the major muscle groups responsible for correct posture and core strength. Correct deadlifting technique enables one to hold their back straight when engaging in daily activities.

The deadlift will also strengthen all the surrounding supporting muscles of the waist, backside, hips and, of course, lower back. Core strength is important in terms of maintaining ones balance, and weight transference.

In terms of functional movement, the deadlift translates to lifting objects from the ground, from a variety of angles. The real life functionality of the deadlift comes into play when one becomes strong enough to lift a heavy object (i.e., furniture or boxes), while decreasing the likelihood of injuring themselves.

It develops grip strength. If done without wraps, the deadlift will strengthen the grip due to the sheer weight involved.

It could be argued that, in a powerlifting context, the deadlift is a true measure of strength due to its lack of emphasis on various performance aids. It also employs more muscle groups, and therefore could be deemed a better test of overall muscle strength. And, the deadlift helps to develop cardio respiratory fitness. Like the squat, deadlifts will severely tax the cardio respiratory system if done with enough intensity.

So keep hitting the deadlift with the same intensity as last night and continue to reap the overall benefits!

Ever fight with a smurf?

2010-01-17T14:32:00.000-08:00

I have not been in a fight with a smurf, but after a weekend filled with painting my bedroom a certain shade of blue I feel like I have smurf blood all over my hands, legs and yes, even in my hair (embarrassing). Don't worry, this is not a post about my incredible abilities to fight off a much smaller individual, nor is it about my inability to keep myself clean as I paint a room. It is about functional movement.

As I was painting, up on a ladder, standing, squatting down, and even laying on my side, it made me thankful for my ability to perform functional movement easily. Is it because of crossfit? I dare say yes. As I was rolling the walls, it reminded me of a familiar movement - a thruster. I was able to roll high and squat down to roll low, then back up, back down, so on and so forth.

Let's focus for a second on the squat and it's functional importance. There was some conversation earlier last week about all of the squats we do. I thought this would be a good time to discuss the importance of the squat. It is one of the most basic and functional movements that humans use for accomplishing numerous daily tasks. Sitting and rising from a chair, picking up and setting down a box or squatting and holding the position for prolonged periods in order to retrieve a file from a drawer or paint the trim are all common examples of squat patterns. Squat patterns in life are varied, which means the squat patterns within a workout should be varied. Whether we are doing weighted front squats, wall balls, thrusters, air squats, or the numerous other variations of squats, we are improving our every day life.

Great job to everyone Friday evening. 3 minutes does not seem long until you are continuously doing 20 jumping lunges and sprinting 100m. But way to hang in there and stay strong. In the picture, Ryan and Sam are crushing the lunges. Great job guys. I do want to point out Ezra in the top left hand corner of the picture. I wonder which crossfit move he performed to get onto the ledge?

Put your mind behind it

2010-01-14T10:58:00.000-08:00

Visualization is the technique that uses thoughts and imagination to bring about changes. It's pretty simple: picture in your mind the situation you desire to achieve as vividly as possible. Concentrate on the image, truly believing in it as if it were already real. Be detailed in your visualization and include your emotions and physical reactions.

Visualization is a great way to fool the brain because it cannot always distinguish between what is real and what is imagined. By using your imagination, you can create positive experiences that improve your self-image and your skills, and help you make your goals a reality. However, it is important that your vision must be something you can believe in, something within reach.

I am a firm believer in the power of the mind. The first time I validated the power of my mind was in college. Every fall, when we returned from summer break, my basketball coach required us to run a mile in a certain time. I was never very fast, so I was very stressed about running a 6:15 mile. Every morning before I got out of bed, I would visualize myself running around the track, making each lap in the necessary time, and crossing the finish line in 6:15 (I also worked hard at the track each week to get my lap times down). I dropped 45 seconds off my mile time and was able to complete the mile in 6:13. As I was running the mile in front of my coach, I started to feel just like I did when I visualized it. It made me realize that thinking, feeling and imagining movements in my head could be replicated in real life.

I did the same thing with my pull-ups, and after months of work, I finally was able to get my chin above the bar!

So I am asking all of you, to visualize your goals. Think about how you will feel doing the muscle-up, or full range handstand push-up, or whatever your goal. So put your mind to work, let it help your body! Together they will make your goals a reality!!!

For the love of crossfit

2010-01-10T19:55:00.000-08:00

Great job attacking Monday's fun-filled, grueling workout! I feel everyone showed excellent perseverance. It was a tough one and you pushed hard to the end. I love the drive and attitude you all had going into the workout and maintained as the workout dragged on.

What is perseverance?

Perseverance is commitment, hard work, patience, endurance.

Perseverance is being able to bear difficulties calmly and without complaint.

Perseverance is trying again and again.

With continued hard work, commitment and patience I believe you will all achieve your goals - and more!

I love crossfit and the fact it teaches me lessons every day as I attack a different workout - today's in particular. Whether it is pushing me to work on my weaknesses, breaking me down or on a good day showing my improvements. No matter what day it is, at the end of each workout I am happy the workout it done and I can stand back and say 'I love crossfit". Because through functional movement, without machines, I feel I am in better shape now then when I played college basketball. (beer and crappy food had some to do with that, but that is another blog).

I found this little video to share that makes me oh so happy we don't use equipment in crossfit. Happy Tuesday.

Fair is Fair

2010-01-08T12:15:00.000-08:00

Lori and Heather achieving their goal at the Grand Canyon - hike down to the Colorado River and back up in the same day

One of the most powerful ways to achieve goals is the practice of sharing them.

The reason sharing goals with others is so effective is because when you share your goals 2 things happen.

1. You will become accountable when you share your goals with others which in turn allows someone check regularly on your progress. In effect, you become accountable to this person - this person being me! :)

Even more powerful, though, is the way in which sharing your goals with another person makes you truly accountable to yourself. I have found that although writing down my goals is effective, it does not necessarily make me truly commit to them. When I share a goal with someone else, though, I feel I am making a promise to myself that I will take action and make it happen.

2. You May Receive Help

When you share a goal, you will receive help and input. By you sharing your goals with me and writing them in your log book, we will work together to map out a plan to make your goals happen.

I think it is only fair for me to share my goals with you, since I have asked you to share yours with me. Now I will be accountable to all of you regarding my goals - and I may need the help! So here they are:

3 month goal - 10 strict ring dips followed by 10 chest to bar pull-ups

6 month goal - 1 muscle up

As I am waiting to learn all of your goals, I will give you the dangling carrot:

3 month goals: When you achieve your 3 month goal, you will have to power to pick the workout for the day. Dave did not think this was much of an incentive - I however think power is a beautiful thing and when exercised correctly, it can be a lot of fun. As we approach the 3 month mark, we will get into more specific details, but what I can say is Dave said we could make it the workout for the whole gym that day.

6 month goals: When you achieve your 6 month goal, I will make dinner. Don't worry, it will be a yummy concoction of goodness. Jen has even offered her culinary skills to make it wonderful! What better way to celebrate hard work then to gather with fellow crossfitters, eat good food and have fun!!

Most importantly, the incentive should be driven from within your inner self. The desire to conquer something new, to reach for the stars, or just for the sake of making you feel good about you!

I look forward to seeing your goals and watching you all achieve them!!

Have you set your goals?

2010-01-07T09:37:00.000-08:00

Okay, here is some food for thought as you set your 3 month and 6 month goals:

Having a goal that's too easy is not a motivating force. Hard goals are more motivating than easy goals, because it's much more of an accomplishment to achieve something that you have to work for.

However, it is important to strike an appropriate balance between a challenging goal and a realistic goal. Setting a goal that you'll fail to achieve is possibly more de-motivating than setting a goal that's too easy. The need for success and achievement is strong, therefore people are best motivated by challenging, but realistic, goals.

Lastly, I want you all to think outside your own self-image. Let go of any past negative thoughts or feelings. For example, if you were a lazy teenager who did not like to workout and loved eating candy, forget it - let it all go. Those old identities are not serving you in the present, and they certainly aren't going to help you achieve your goals. If you let go of old conceptions, it opens your mind to a whole world of possibilities. What we believe about ourselves dictates the way we interact in the world. It is imperative that you let go of the past in order to re-create yourself in the present. Think outside the box!!!

A new beginning.....or just a continuation

2010-01-05T09:10:00.000-08:00

Great job 5 p.m. class for starting off the New Year with a bang. Everyone did a great job and pushed hard. I look forward to watching the 5 p.m.ers continue to kick some butt and improve on a daily basis. Part of the way I want to chart each individuals improvement is through goals.

By the end of this week, I want everyone in the 5 p.m. class to set 2 goals. By setting sharp, clearly defined goals, you can measure and take pride in the achievement of those goals. You can see forward progress in what might previously have seemed a long pointless grind. By setting goals, you will also raise your self-confidence, as you recognize your ability and competence in achieving these goals.

We will sit down and develop a plan to help you make your goals a reality. I can't wait to see you all improve daily by pushing beyond the your limits.

Just for fun, I will add in a little extra incentive for you all to reach your goals. What is the incentive? Oh, you will just have to wait for the dangling carrot.....in a later post this week!

A New Year, a new attitude and a new favorite hike!

2010-01-02T08:56:00.000-08:00

On New Year's Day, it is a tradition in my family to eat pork, sauerkraut and black eyed peas. This meal is to ensure we have good luck for the coming year. I am not convinced I need to eat a certain meal to bring me luck, but I eat it anyway just in case. However, I do believe it is important to start the new year on the right foot with a positive attitude.

Approaching each new year's resolution with an open mind and a positive mental attitude is vital. I firmly believe you can change your life by changing your mind. It's really that simple! Nothing is impossible if you will it with the power of your thoughts. We have the power to gain control of our lives, reach our new goals and live our dreams. To make your new year's resolution becomes reality, it is important to be strong and focused. The power of a positive mind is amazing. Tap into that inner self. Have the self-confidence to push yourself to achieve all you have hoped. Today is the day to start. Make your resolutions a reality!

I started the New Year by hiking Picacho Peak. One of my goals is to get back to hiking every weekend. This was a great way to make my resolution a reality. And to top it off, I LOVED IT! Picacho is now my favorite hike. I look forward to doing it again soon.

Start the New Year on a healthy note and fit into those new pants!

2009-12-30T09:27:00.000-08:00

Here is a cool article I came across on Crossfit Denver's website (www.crossfitdenver.com). I thought it was informative, but also a great way to start a healthier New Year. If you are not eating Paleo, these 7 foods to avoid will help jump start your diet.

Avoid These 7 Foods and You're Off To A Healthier New Year

Posted by: Dr. Mercola

December 29 2009 | 254,168 views

1. Canned Tomatoes

The expert: Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri who studies bisphenol-A

The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Acidity -- a prominent characteristic of tomatoes -- causes BPA to leach into your food.

2. Corn-Fed Beef

The expert: Joel Salatin, co-owner of Polyface Farms and author of books on sustainable farming

Cattle were designed to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. A recent comprehensive study found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium.

3. Microwave Popcorn

The expert: Olga Naidenko, PhD, a senior scientist for the Environmental Working Group

Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize -- and migrate into your popcorn.

4. Nonorganic Potatoes

The expert: Jeffrey Moyer, chair of the National Organic Standards Board

Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes they're treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they're dug up, the potatoes are treated yet again to prevent them from sprouting.

5. Farmed Salmon

The expert: David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany

Nature didn't intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT.

6. Milk Produced with Artificial Hormones

The expert: Rick North, project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility

Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers.

7. Conventional Apples

The expert: Mark Kastel, codirector of the Cornucopia Institute

If fall fruits held a "most doused in pesticides contest," apples would win. And increasing numbers of studies are starting to link a higher body burden of pesticides with Parkinson's disease.

To read a more detailed explanation for each food to avoid go to: http://articles.mercola.com/sites/articles/archive/2009/12/29/The-7-Foods-Experts-Wont-Eat.aspx

and scroll passed 7. Conventional Apples.

It's not easy but it can be fun!

2009-12-21T14:01:00.000-08:00

This time of year always makes me chuckle a little bit and sad all at the same time. Talk shows, news reports, magazines and many other sources start helping to sell the next big thing in exercise and/or diet. My skin starts the crawl when they start talking about 'eating a bar' to help fill you up 30 minutes before you eat, or whatever new thing they are trying to sell to help the consumer lose weight and help start their new year's resolution off on the right foot.

What I would really like to see on T.V. is the truth. But unfortunately, most of society does not want to hear that you actually have to work on your health and fitness. It is not just a pill you can pop or a bar you can eat to help boost your metabolism. The truth is you have to put hard work into your health and fitness, but that doesn't mean it can't be fun.

This is where Crossfit comes in. Crossfit is a fantastic way of being fit, learning how to be healthy and having fun doing it all at the same time. Taking functional movement and putting it into a timed workout is genius. And the best part about it is the scalability of all workouts. So no matter what fitness level you are, Crossfit can be adapted for you. If I could make New Year's Resolutions for most people, it would be to try Crossfit because once you try it, you will like it and more than likely become addicted.....like me!