Command Sgt. Maj. Martin "Gunny" Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas. He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts. He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin. At Home Hero Option
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Today we start our annual Memorial Weekend Hero Workout Challenge. We have programmed Hero Workouts today, Saturday, Sunday and of course Murph on Monday. Saturday and Sunday's Hero workouts can easily be done at park so you have no excuse if you can't make it to the gym:)
Today we are honoring U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania. Otis was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. He joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. He trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian. Last week I started this Homegrown Paleo blog series with a post about the important of healthy soil. Soil is not the sexiest garden topic to be sure, yet it's the foundation of a successful garden. After your soil is in good condition, be it in the ground or raised beds or containers, it's time to think about what to plant. For your first garden, plant what you like to eat. This may seem like overly simplistic advice; however, it you don't know what is a parsnip or kohlrabi, don't plant it. You'll end up giving away things you don't know how to prepare and eat. Make a list of all the vegetables you most commonly buy from the store and focus on growing those. Here's where I hate to burst your "I'm growing limes" bubble, but, you're not growing limes in Montana. All fruits and vegetables have a tolerance for cold and frost, and those cold tolerances will determine what you grow here. All plants can be categorized into annual or perennial growth. An annual plant grows up and dies in one growing season. A perennial plant goes dormant in the winter and then regrows the following growing season. Some plants that are annuals in Montana are perennials elsewhere. One of the determinants of annual or perennial growth in Montana is the first and last frost dates. These dates define our growing season. Annual garden vegetables have yet another categorization based on their frost tolerance. Some annual plants are cold season crops, meaning they can tolerate cold temperatures or a light frost, and some are warm season crops, not tolerating cold or frost at all. Many of our favorite vegetables like tomatoes, squash, peppers and eggplant are warm season crops. They will die in a frost (when the temperature is at or below freezing) and will grow very slowly if planted out too early. To pick the variety that will grow best you need to know the length of your growing season. Here in the Gallatin Valley our last spring frost occurs around May 22 and the first fall frost occurs around September 27. That gives us about a 100 day growing season. Local wisdom is to transplant your warm season crops after Memorial Day. Cold season crops can be directly sown (planting the seeds) into your garden anytime in April or May and starts can be transplanted in May. Peas grow exceptionally well here and I've successfully sown pea seeds as early at St. Patrick's Day. Now that we know the length of our growing season we can pick the crops that will grow and produce in less than 100 days. I pick varieties that are 90 days or less to maximize the probability that I will get a harvest. Too many times have I eagerly awaited the ripening of the most beautiful, big, juicy tomatoes only to have my hopes and dreams smashed by a mid-September cold snap. Now I grow all the cherry tomatoes I can! Of course, there are ways of extending the harvest, and that's the subject of another blog. Lucky for us, we have several local farms and garden centers that have done much of the growing season math for us. You can purchase plant starts from stores now. Just wait to transplant the warm season crops until Memorial Day Weekend. To help you determine what you can grow in your area, check in with your Cooperative Extension. All Extension services have a department dedicated to helping you grow your on food. These horticulture specialists and Master Gardener volunteers are ready to help you pick the best crops for your garden. Here's a great guide from Montana State University Extension to help you answer the question, "Can I grow that here?" We live in a bubble. In our classes we are surrounded by folks who are managing our metabolic health through exercise, nutrition and lifestyle practices. Step outside the gym and into "mainstream America," like at an airport, and you realize just how incredible our TSCF bubble really is. Step outside our TSCF bubble and you'll find that only 1 in 8 of Americans are considered metabolically healthy – a measure of your blood sugar, cholesterol, blood pressure, waist circumference and triglycerides – which is alarming considering metabolic dysfunction is the root cause of many chronic illnesses. Some of us see this in our own friends and family circles. As much as we want to be the example of good health to our friends and family, we can't do the hard work for them. The old adage is true, "you can lead a horse to water, but you can't make her drink." It is heart breaking to see our loved ones fall ill to chronic diseases that can be managed and completely reversed through exercise and a change in nutrition. Check out this Whoop podcast on how to help yourself and your loved ones take a sharp turn away from the fast track to chronic illness. As your Coach, I can use your Whoop data to help you customize the WOD so that you can get the optimal training intensity based on YOUR PERSONAL data. I want to help you use your Whoop to make the best choices for your training.
If you are interested in joining me on a Whoop journey, use my link to get your first month free. If you're already a Whoop user, join our True Spirit Whoop Group with the team code: COMM-AD6416 |
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