Novice lifters will continue thier linear progressions adding 5-10lbs as appropriate.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Post time to comments.
compare to 5.6.10
Eli and Maggie send CFSBK a post card from Cape CrossFit in Cape Town, South Africa. Quite a view with Table Mountain right outside!
Register for the 2012 CrossFit Games Season
Registration for the 2012 CrossFit Open Sectionals goes live today! If you’re interested in competing go ahead and sign up below. Here are some important dates for the 2012 Season:
Feb 1: Registration for the Open goes live. Register Here
Feb 25: Open Sectionals Event 1 at CrossFit Queens
March 3: Open Sectionals Event 1 at CrossFit South Brooklyn
March 10: Open Sectionals Event 1 at CrossFit Virtuosity
March 17: Open Sectionals Event 1 at CrossFit Metropolis
March 24: Open Sectionals Event 1 at CrossFit Long Island City
May 25-27: North East Regionals at Reebok Headquarters
July 13-15: The CrossFit Games at the Home Depot Center in Carson, Califorina
The Paleo Challenge Hits Its Halfway Point!
Today marks the halfway point for the 2012 Paleo Challenge. Many of you have hit your stride and other are starting to think that 2 months is looking like a very long time! As I mentioned in the Paleo Potluck at the gym, this is what I like to call the “Practice Period” of the challenge. In the beginning, you’re excited about the challenge on a rational level because you know this is going to help you look feel and perform better, while on an emotional level every bite of fresh veggies and clean protein feels like an affirmation of your commitment to your well being. But as time goes on, your emotional side may start to “miss” your old comfort foods and your rational side may begin to rethink the nature of a challenge and start to create arguments against what you set out to do. If this is you, worry not! This is a natural phase many folks go through and your mind’s attempt to return to the status quo. Change is hard, and it takes work, patience and consistency to make any switch permanent. Change requires you to think about things you normally wouldn’t, it requires you to go out of your way more often than you’d like and it forces you to tell your in-the-moment emotional self that what you want NOW will affect how you feel later. So how do we approach this “practice phase” of the Paleo Challenge? Here are three tips which may help you keep the momentum going and finish the Paleo Challenge with a strong sense of accomplishment and increased confidence for sustainable change.
1. Remember the Critical moves
We all started this challenge filling out questionnaires about why we wanted to participate and what our parameters were. Many of you had long lists of goals you wanted to achieve within the next two months. As time went on you might have either found out you tried to put too much on your plate or that all these new goals required even more research, more options and more reasons to become overwhelmed. Here are the three critical moves that Everyone can benefit. Think of it as a simplified cheat sheet that covers the major points of the challenge.
- Avoid Grains and Gluten (Is it a grain or contain gluten? Don’t eat it.)
- Avoid Refined Sugars and Overly Processed Foods. (Does this food have added sugars or tons of hard to pronounce words? Don’t eat it)
- Take Fish Oil Daily. (take 2-4 grams/pills everyday, fight inflammation)You
2. Find the “Bright Spots” and pour more energy into them.
Us humans are very problem-focused creatures. We want to analyze all the things that go wrong and try to fix them over and over again. We obsess over our flaws and constantly think about how to correct the problems in our lives. Well what about the “bright spots”? What about the things we do well and the practices we’ve cultivated that make doing good things easier? Look back on what aspects of the challenge are working for you and why they have become second nature. Maybe you found an easy breakfast that is tasty and you don’t have to think about making. Maybe there’s a dish at your local lunch spot that you’ve fallen in love with and makes eating it every day enjoyable. If you can understand the things that are working for you, you can magnify and replicate those behaviors in other parts of your life. These are like “paleo hacks” that will help you create a sustainable lifestyle switch.
3. Remember you’re in Training
To get something right, you need to practice it and put in the hours and time to really “own” that skill. Think about practicing Double Unders. You might get a few in the beginning but still struggle to link any together. Workouts with more than 20 per round seem daunting and you know that without dedicated training you won’t get any better at them. The same is true for the Challenge and adopting healthy eating habits. You may need to trip up a few times and struggle with these changes before they can become second nature. No one said it would be a smooth transition and things would be easy from day 1. Struggling with this stuff only means that you’re human. However with persistence and an athletes mindset you can overcome and make changes that will extend far beyond the challenge, which is what everyone Really wants out of this. Right?
What are the Bright Spots in your challenge so far? Why do you think they work?
“Faileo”: Paleo Cheat Recovery 101 CrossFit South Bay
CrossFit Cribs: Intergrated Fitness Gym Tour