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Burpees are so much fun!
WOOHOOOO! It's the end of the week. Finally it's FRIDAY! We have only ONE more week remaining in our 800g Challenge. We are all feeling better, enjoying more energy, and loving how we feel with the increased vitamins, minerals and fiber with the 800g of fruits and vegetables we are eating every day. This week's bonus challenge is to eat corn, or potatoes or lentils. All of these foods get slaughtered in the "blog-sphere" for being bad for us. Yet, these foods can have a place at the table. Especially when delivered in this amazing Beet & Walnut Lentil Salad from Dishing up the Dirt. I might be obsessed with them right now:-) Click on the image for the recipe. Enjoy! Lunges, and a whole lot of other things, are on the menu today. Mental Toughness - The Importance of Scaling It is necessary and expected that most of the time, nearly all of us will scale a workout. We don't really give a second thought to scaling or modifying a movement we are not yet able to do. Yet, it surprises the coaches when we hear folks fret over the prescribed weight of a workout (the load). We prescribe load based on the strongest 10% in the gym. Therefore, on any given day we expect at least 90% of you are going to scale the load. If you don't scale the load and it takes you twice as long to finish the workout, then something was lost in translation. When you go through our Foundations program we talk quite a bit about the CrossFit progression of Mechanics, Consistency, Intensity. It is most important when you're first learning how to do CrossFit that you move well and you move well consistently before you add intensity. Intensity is sexy and once you get a taste of it it's hard to resist. But, seeking intensity at the cost of mechanics and consistency will certainly impeded your progress. However, there is a path to intensity that is smart and will ensure you make progress and have fun in class. It's outlined in this CrossFit Journal article from 2005 (Yes, CrossFit has been around that long!) The author outlines 4 rules that can help everyone have an effective and fun CrossFit journey:
Yesterday, I shared with you Katie's story about working with our Nutrition Coach, Audy Butler. One of the most important lessons Katie has learned is that food is amoral? That's right, food is not concerned with good or bad or right or wrong. Food just is. It is fuel. It is comfort. It is how someone expresses love or compassion. Food does not have a moral compass.
However, so many of us ascribe morality to food. For many of us there are good foods or bad foods. Really, when it comes to selecting what food to eat there is only choice and consequence. You are a good person and you will remain a good person if you eat broccoli or brownies. The consequences of eating these foods are different, but you remain unchanged morally. That's why I encourage all of us to change our language about food. I regularly hear people say how good they are because they ate a certain way, or that they are so bad because they ate something they think is bad. If you want to have a particular body composition or have a specific feeling of health, the food you eat matters because of the consequences of your choices. But, whether you are a good or bad person is not dependent on what you had for lunch. Check out today's Wellness Wednesday video with my friend Laini Gray of Gray Star Health. This is a throwback video treat for you as it's the very first #wellnesswednesday video we made. Enjoy! |
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