Wednesday September
Workout of the day
Row 900 meters
30 Pull ups
30 Push ups
Row 750 meters
25 Pull ups
25 Push ups
Row 600 meters
20 Pull ups
20 Push ups
Row 450 meters
15 Pull ups
15 Push ups
Row 300 meters
10 Pull ups
10 Push ups
Don't forget... CrossFit Games on ESPN2 Wednesday night, starting at 8:00pm.
Please, no tapping on the glass, it distracts the BEASTS!!
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Taken from Mark's Daily Apple (Primal and Paleo are interchangeable terms for all intensive purposes)
Everything that is underlined in the article is a link to additional information. Use the links and learn! Knowledge is power!
How to Deal with Common Primal Stumbling Blocks
Food
“I’m fearing the fat.”
What is it that you fear, exactly? Do you worry that saturated fat is going to induce a heart attack? Cause it won’t. Or maybe you’re worried eating animal fat will turn into fat on your body. Reasonable concern, but it won’t do that, either, assuming you don’t eat way more food than you need. And eating too much rarely happens when you’re focusing on fat, because fat is highly satiating. Fat, you see, is the perfect fuel source for the human body, and once you’ve gotten past the low-carb flu, fat burning mode feels really, really right. To get to know fatty acids more intimately, check out my definitive guide on the subject.
I’m all for fearing trans-fat and processed seed and vegetable oils, but good fats from meat,dairy, olive, coconut, palm, fish, and actual nuts? There’s no reason to fear those.
“I’m having trouble getting enough protein.”
It’s doesn’t have to be that difficult. First, consult this excellent resource containing the protein content of common foods. Then, make sure to include one of the protein sources at every meal. Just eat some meat, a couple eggs, some fish, and call it a day.
“I’m scared of getting too much protein.”
Healthy people can handle plenty of protein. It’s true that some patients with impaired kidney function need to rein in their intake, but protein doesn’t precipitate the problem. In fact, there is far more evidence that animal protein is health-protective.
“I’m fighting a major sweet tooth.”
Ah, the sweet tooth. A common nemesis, judging from the responses in the comment section. I’m sorry to say it, but you’ll just have to bear it out. Stick with the plan, and in time the cravings will vanish and you’ll notice astonishing, subtle sweetness is common foods. I would advise against going nuts with fruit or artificial sweeteners (although if you’re going to use one, go for stevia, which has ulterior health benefits) to satisfy a sugar craving, as they’ll just feed into it and fruit will become like candy (psychologically). Just hold out, let the cravings pass, and then you’ll be able to enjoy fruit and even a bit of honey without going crazy for it.
“I can’t give up grains.”
Sure you can. Like all difficult but necessary things in life, there’s a ten-step process for that.
“Staying Primal on the road.”
You’ve simply got to be prepared. If you’re on the road on a regular basis, and it’s not just a fluke, one-time road trip or vacation, you have to start planning. Fill a cooler with hardboiled eggs, jerky, fruit, veggies, and other snacks. Cook a big batch of steak the day before and pack it in ice; cold steak is delicious. Canned tuna, sardines, salmon, and oysters are fine choices, too. In other words, read my guide to staying Primal on the road.
“I’m running out of ideas for recipes that last the whole week.”
There’s a seemingly endless stream of quality Primal recipes going up around the net (just Google “primal recipes” or “paleo recipes”), but this page and the comments here should get you started for now. And don’t forget about the two cookbooks I’ve put out to address this exact problem: The Primal Blueprint Cookbook and Primal Blueprint Quick & Easy Meals. For weeklong batches of food, stews, soups, roasts, and curries are the ticket. The crockpot is your friend. Keep some homemade broth on hand, plus plenty of fresh herbs. The best part is that the cheaper cuts of meat are best for stewing.
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What's going on at CFSS?
Tunnel To Towers Run/Walk, Sunday Sept 25th
- Arrive CFSS-7 am ****Bus DEPARTS at 7:00am SHARP! Get here at 6:45am the LATEST***
- A Hamptons Luxury Liner will be transporting us to and from the race
- After the race, we will have brunch at Beckett's Bar and Grill
- The bus will depart from Beckett's and bring everyone back to CFSS
- We will be collecting $55 from each participant. This will cover transportation and brunch after the race. Please have your money in no later than Friday September 23rd
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We are proud to announce our
“Bring your Friends for FREE CLASS”
This is a group class that will be offered the 1st Saturday of every single month. This class will be designed so you and your friend/family member will workout together in a comfortable non-competitive atmosphere.
The workouts will consist of easy to follow movements so your friends will feel confident, but have all of the high intensity, swear pouring, fun filled principles of CrossFit that we have all learned to love.
Our objective for this class is to allow your friends and family to experience the value of this type of training for themselves so they can make a decision if the“On-Ramp Course” is for them.
The first "Bring your Friends for FREE Class" is this Saturday 9/24 at 10:00am
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CrossFit Kids is here!
Classes are starting Tuesday October 4th at 6:00PM
Classes will be held every Tuesday and Thursday at 6:00PM
What is CrossFit Kids?
CrossFit Kids is a brand of CrossFit designed for children and teenagers to prepare them for life. CrossFit Kids is CrossFit specifically designed for children and teenagers. While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.
How can CrossFit Kids benefit my child?
CrossFit Kids enhances a child's motor skills by teaching better movement and cognitive skills through engaging children to think about their movement, count their reps, remember the sequences, and work towards goals. CrossFit Kids augments a child or teen's involvement in sports by incorporating strength training and conditioning to make our CrossFit athletes better athletes at any sport.
In addition to increasing a child's or teen's fitness and athleticism, CrossFit Kids:
- instills a lifelong definition of health and positive body image,
- reverses prevalent health issues such as obesity,
- protects against injury,
- creates a community of like-minded individuals for support and self-confidence, and
- hones life skills such as concentration, problem solving, perseverance, dedication, motivation, and goal-setting.
CrossFit Kids is functional fitness designed to benefit our young athletes throughout their lives.
For more information, or to enroll your child, call 631-930-7070, or email Tara@crossfitssli.com
Jeeeeze.... I'm glad its my day off LOL... have fun all!
Posted by: Danielle Reuter | September 20, 2011 at 10:43 PM
Saturday is make up day Danielle!
Posted by: Steve Marshall | September 21, 2011 at 06:23 AM