Good Monday Morning, Crew!
Our very first order of business is to say welcome to Eddie – our newest member. Welcome!
The heat and lack-of-humidity has returned to the desert here in the American Southwest driving me inside (after a 16 mile hike! It was only supposed to be, oh, 5 or 6…) and giving us a few extra precious minutes together this week. I got an email this week that really gave me some focus on this. It said: “this is the first day I have been on my computer in over a week. In fact, my last blog post I did over my iTouch. Between the change in work schedule, trying to fit in CrossFit, and spending time with [some dude], it is easy to lose track of solo activities like blogging.” We’ve approached this subject before and it is always good to do it again. Be sure, in this crazy ever-changing world to take time for yourself. Be alone for a little while – even if it is only 10 minutes – and do something that you enjoy doing alone. Blogging, napping, shopping, writing postcards, staring at the planes go by… It will really put things back into place for you and the benefits are received by everyone. What will you take 10 minutes to do today? Here’s how a few (100K or so) people spend 10 minutes a day doing something good for their body: http://www.mobilitywod.com/
Have things dried out back east? I’ll be returning in a week and am looking forward to getting back on my bike at least twice a week for my suicide rides into the New Holland campus – Route 23 is scary! – plus representing CNH as a part of the team riding in the Pedal to Preserve event on Family Day – June 11. For anyone who would like to get in a good workout before jumping into the free food and entertainment on campus – the Pedal to Preserve has 4 different distances, great aide stations, starts just a few miles away in Garden Spot Village, and helps raise money to preserve Lancaster County’s farmland. Here’s some info: http://www.lancasterfarmlandtrust.org/PedaltoPreserve/
Or you can go jump in the mud to support the MS Society. http://www.nationalmssociety.org/chapters/pae/fundraising-events/mud-run-ms/index.aspx It’s your choice!
Every week, I get a generally consistent roll-in of nutritious living emails, blog posts, and articles. They are one of my favorite parts of the day – that is when I have the chance to read them. As such, I am reminded of something we talked about a very long time ago. If you want to do something and you want to guarantee your success of it then there are two things you should do. As soon as you decide on what it is you want to do (say…eat strictly whole foods for 30 days – a la Whole30 – or run a 5K on June 30) then you should TELL EVERYONE. And then submerge yourself in as much information as you can process (and maybe even more!) about it. For example, I love to be active and with my travels it is hard some days to really get up the motivation for a good workout, but one good CrossFit video on YouTube or checking out the main site can get me charged up and ready to take on a train. Perhaps a little more sane – my father must get 50 daily emails from various food sites and nutritionists. Several of these every week hit my inbox and for that I am grateful. They are filled with good advice and great recipes and many of them (while not usually whole foods specific) support what we do and why. It is motivating to read such articles and they do well to keep me on track – as I am sure they do for my dad as well. Today’s attachment is one of these articles. A super write-up about the dreaded “white foods.” Mike Geary writes in to bring back to mind that there are many good white foods that we should be eating – such as onions, cauliflower (my favorite driving munchie), and mushrooms. He does recommend the eating of white potatoes pretty heavily in this article. The Paleo/Primal/Zone communities say to eat these in strict moderation. As always, you make the call for yourself. Personally, I eat hash browns a lot while on the road, but I always ask for ½ serving or fruit instead. And I always substitute extra veggies for the potato at dinner. I prefer all sweet potatoes instead when at home and they have more non-digestible starch (fiber) which keeps the glucose load down. However, in the end, white potatoes are not the devil and should not be avoided, just eaten in responsible serving sizes.
Have you received an article or read a blog post recently that you’d like to share? Send it on over to me and I’ll get it out on the next email! Speaking of… I see this one getting a bit long so I’ll get to our weekly round-up and let you get on with the day. Some of my favorites from this week:
The ever important: Protein at Breakfast Reduces Hunger and Reduces Overeating
The Yes we know, but really need the reminder sometimes: Food Affects Mood, Mood Affects Food
Primal Wisdom’s take on High-Fat Paleo diets: Who Said Paleo Diet Had High Fat Percentage?
My thoughts on this real quick… He’s right for the most part. This is a well written article that talks about LEAN meat consumption due to the fact that a lot of the fat is cooked off by these traditional cooking methods. And in conclusion he is saying that all isolated (found in a bottle or wrapping) fats are not Paleo. And I’ll point out that the 55% carbohydrate these modern hunter-gatherers are eating comes from all vegetables. That’s significant. Okay, back to the round-up.
The Healthy Skeptic weighs in with: B12 Deficiency: A silent epidemic with serious consequences
This one is important guys. Especially if you know a Vegan or Raw Foodist who doesn’t eat meat. B12 is only available from animal products and it is ESSENTIAL in your diet.
The Naked Kitchen brings us this week’s recipe! It’s long so I’ll just put the link here. But it is delicious so I definitely recommend you trying it out. (Speaking from experience being one half of the chef’s who created it that is…) Stuffed Acorn Squash
I didn’t count how many posts made in into Modern Paleo’s weekly round-up this week, but it’s enough to put you in Paleo heaven for a month no matter what you are looking for! There are posts on other posts, recipes, yoga, relaxing, success stories, pregnancy, CSA’s and more. http://blog.modernpaleo.com/2011/05/paleo-rodeo-061.html
That’s all I have for you this week. Keep those emails rolling in. And let me know how your journey goes! It is great to hear that so many of you are continuing on this path towards health and happiness!
This week’s workouts follow…
To Clear Skies and Dry Ankles. My wish for you!
Mike.
P.S. A question came in last week on the workouts. If you don’t know the movement please get a hold of me for an explanation or go on in and see Jeremiah, Heather, or Chris at CrossFit Collective in Lancaster. They will get you on track in no time at all. In the meantime, if you see an AMRAP – this means “as many reps/rounds as possible.” So you are trying to do those movements in that order for as many times as you can in the time allotted. This week there is a 10 minute AMRAP of 2 for 1 burpees. Start the timer and just do as many as you can. Rest as needed but the timer keeps going so don’t rest too long! Good Luck! (See quotation for Wednesday – I always wondered where Dad got that expression. It’s one of my favorites.)
Monday Offsite WOD
Today's WOD:
Do the following movements for 2 minutes each:
Pushups
Sit-ups
Squat
Run
Rest exactly 1 Minute then do another round; total all reps and running distance for score.
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Walking Lunge 15 Steps
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: The right to do something does not mean that doing it is right. ~William Safire
Weighted Option: Squats/Sit-ups: Hold light/med weight in hands or out front.
Tuesday Offsite WOD
Today's WOD:
15 Dips (use one or two stable chair or bench) Dip deep-full range of motion! Keep legs straight & back close to bench. Elevate feet for added challenge. Use rings or dip station if available
30 Mountain Climbers (alternate count-15 ea. leg)
60 steps Walking Lunge (back knee gently touches ground, torso upright, front knee behind toe)
4 Rounds for Time
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Walking Lunge 15 Steps
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: I do not believe in excuses. I believe in hard work as the prime solvent of life's problems. - James Cash Penney
Weighted Option: Dips: Hold plate/weight in lap. Walking Lunge: Hold light/medium weight in hands or out front. Keep reps the same for added challenge or reduce if necessary.
Wednesday Offsite WOD
Today's WOD:
Run 10 Minutes
100 Sit-ups
Run 5 Minutes
50 Leg Lifts (keep back flat and pressed against ground. Keep legs lifted 6-8" from ground, stay higher if back arches)
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Walking Lunge 15 Steps
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: Luck is what happens when preparation meets opportunity. -Coach Darrel Royal
Weighted Option: Sit-ups: Hold plate or weight
Thursday Offsite WOD
Today's WOD:
Burpee with two push-ups (each burpee has two push-ups in it)
10 Minute AMRAP (as many reps as possible)
Score for total reps in 10 minutes
Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Walking Lunge 15 Steps
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: “Laugh as much as you breathe and love as long as you live.”
Weighted Option: Sit-ups: Hold plate or weight
Friday Offsite WOD
Today's Workout:
21 Handstand Push-ups Against Wall -use full range of motion. Stay tight, arms locked out on handstand. Head should softly touch ground. Modify if needed by using a box (18"-24")to elevate feet. Stay in piked position (hips up). This movement on the box is not an elevated push-up. Keep torso as vertical as possible (piked position) If the modified movement feels too easy, make sure you have full range of motion, pike up more, or add reps.
100 Sit-ups (use abmat or rolled towel under lower back, knees out bottoms of feet together. Full range of motion.
15 Handstand Push-ups
50 Sit-ups (use abmat or rolled towel under lower back, knees out bottoms of feet together. Full range of motion.
9 Handstand Push-ups
25 Sit-ups (use abmat or rolled towel under lower back, knees out bottoms of feet together. Full range of motion.
Warm-up: (2 rounds of 10 reps)
Jumping Jacks
Samson Stretch (hold 10 sec. ea. leg)
Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man
Today's Quote: “To eat is a necessity, but to eat intelligently is an art.” ~ La Rochefoucauld
Weighted Option: Hold light weight for sit-ups. Modify reps if needed.
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