Getting Information

IMG_4529Cara with her new 6 pack lunch box.

Understanding nutrition is a critical piece to being fit and healthy.  With so many resources and differing opinions it is sometimes difficult to know what to eat.  Tonight the Santa Cruz County Office of Education Child Development Resource center is hosting science journalist and author Gary Taubes and his presentation “Why we get fat”. Taubes challenges conventional wisdom about calories, fat, genetics, exercise and how they interact with obesity. There are a handfull of us going to the talk tonight and we look forward to bringing back new information.

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Workout:

Overhead Squat

2-2-2-2-2-2-2-2-2-2

21 Times

IMG_4451Guess who?
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After studying abroad in Paris for four months (meaning eating enough cheese, dark chocolate, and macaroons for the entire French population) and then returning home to lots of Paleo baked goods during my winter break (I can neither confirm nor deny eating an entire loaf of Paleo pumpkin bread in one day), I knew that I needed to get back on track. I had already been eating Paleo for a while and so when a few of my friends from the Simi Valley Crossfit in my hometown told me they were going to do the Whole 30 at the beginning of the new year, I decided to join them.  

For those of you who don’t know, the Whole 30 is basically eating strict Paleo for 30 days (no sugar, no dairy, no grains, no legumes, no sweeteners). I really like to be challenged, mentally and physically, so I was ready for the challenge (plus I live alone,so I knew no one would have to deal with the Kels detox monster). I also wanted to reset and find out what my “trigger” foods might be.

Once I stopped crying over my break up with dark chocolate, it really wasn’t all that bad.I have a big sweet tooth, so I definitely missed honey and maple syrup (I’m basically Buddy the Elf and carry a flask of maple syrup at all times). But with the absence of sweeteners, my taste buds changed and fruit became my go to sweet treat. Fortunately I love all things fat and meat (I have many a time publicly professed my love for bacon)and I have yet to encounter a vegetable I don’t like, so I never felt restricted and actually had some of my best meals.

Overall I’m really glad that I took part in the challenge, I saw so many improvements and physically felt amazing. I had some of the best sleep of my life, my joints felt great, I had so much energy throughout the day and my injuries faded away. And afterwards when I reintroduced foods, I found that dairy doesn’t really bother me, but sugar makes me act like a 4 year old. Everyone’s body is different and you have to find out what does and does not work for you. I will admit to a whole lot of maple syrup on day 31, but you gotta live a little sometimes!

Fun Fact: It takes 21 times for your brain to turn something into a habit. Try 21 days without something. Maybe not everything all at once, but try removing one thing at a time, it’s all about just getting started. Take it one day at a time, the same way you probably did with CrossFit. You all began CrossFit and maybe never thought you would be able to do a pull up or do a handstand; nutrition is the same thing. You can do it, believe in yourself! And if you ever want to have a recipe exchange, I’m down (just call me the Paula Deen of the Paleo world, but without the arteries filled with butter). I vote for a Santa Cruz potluck (at some point I hope my subliminal messaging will work).

-K Krasnigor
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Workout:

Rest Day 

Getz Some

IMG_4517 Laurie Getz working her front squat

We all have movements we are better that than others and things we struggle with. For some the deadlift is the most difficult position to get into for others the Overhead squat is too much. For some the kipping pull up or the handstand push up, or maybe it is the fear of getting under the bar for a clean, jerk or snatch. How about ring dips or high box jumps. No matter who you are there is some new skill to attain. Diligent practice, a good progression, and a knowledgeable coach can help you get better at the things you need help with. Don't just let your weakness sit out there in the distance become friends with it and you will succeed.

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Workout:

Five Rounds of
Complete as many rounds as possible in 3 minutes of
135 pound power snatch 3 reps
6 push ups
9 air squats
rest 1 minute

Clean Lines

P1050907 Laurie working her back squat

The best way to become better at most things is to become more efficient. Efficiency in CrossFit often means mechanical perfection. Learning how to move better by addressing your mobility and stability and then practicing that technique over and over again will make you more efficient. In turn you will be faster and safer. Do better to get better that is the whole story.

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Workout:

Rest Day

Power Hour

P1050875 Amy practicing her split jerk

There is a lot of buzz about the gym now that the Open is over and the regionals are out there in the future about getting better. Athletes are eager to improve and hone in on new skills. Here are three important things you must do if you want to see improvement.
1. Track your workouts times and loads
2. Set measurable acheivable goals
3. Practice and be consistent in your practice

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Workout:

With a running clock, complete one 135 pound Clean & Jerk in the first
minute, 2 reps in the second minute.
Continue until you are unable to complete the minute.

 

Suns Out

P1050893 Chris and Keith working in the sun

If someone told me five years ago that someday I would love fitness so much that it would drive me to lift weights competitively against strangers, I'd call that person crazy and ask them if the drugs they are taking have been prescribed to them by a licensed, fully trained, medical professional. Yet today, myself and many others are preparing for the second stage of a world wide fitness competition in hopes of being crowned one of the fittest people on the planet. CrossFit has become so ingrained in my life that I rarely think about how odd it is to be concerned with shoulder position during an overhead squat; but that is a weird thought, I'm supposed to be thinking about who I'd select as a dancing partner if I am ever on "Dancing with the Stars" not if my diet is inhibiting my ability to externally rotate my arms.

CrossFit is weird. If you don't agree with me, try explaining the concept of metabolic training to a non-crossfitter. When you think you've thoroughly explained the concept the non-crossfitter will ask, "So, what do you do for cardio?" At this point I am overcome with frustration and then I'll just say, "I hit the elliptical twice a week because I derive most of my fitness aboard the endless exercise machines to nowhere." CrossFit is not a readily accepted truth, at least not yet, it is a group of individuals participating in energetic ridiculousness. Yet I say, we humans need ridiculousness such as this to prevent monotony from overcoming our lives; otherwise we'll develop opinions as to which of our cats is the most ambitious.

A man dying of cancer named Fritz Zorn wrote in his autobiography that "everything is ridiculous when you are on the outside." It was a statement meant to reflect the passivity with which he lived his life. How he closed himself off to experiences in order to maintain a "normal" existence. To a number of people CrossFit, and fitness freaks in general, may appear weird but I say it is those that don't aspire to challenge themselves that are weird. CrossFit is a daily excuse to make myself uncomfortable and to discover at the end of that discomfort, a little bit about who I am and where I go when I lose control. Maybe some people have other ways of challenging themselves, please do not construe this passage as a claim that CrossFit is the be all end all of fitness or of life. CrossFit is one of the many ridiculous things that a person can do during a day, but I hold it to be a truth that to appreciate one's self you have to be a little ridiculous. Sorry to get all "Dead Poet's Society" up in here."

-T Hinz
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Workout:

Front Squat 3-3-3-3-3-3-3

Finally

CFSC_Aftermath12-3Post workout aftermath.

The Consistency is King competition is officially over.  We have completed all of the test workouts as of last Friday and there is only one final form to fill out.  Please submit your loads/times and weights for both the start and the end of the competition.  The deadline to fill in your self report form is Tuesday 5pm.  Good luck to all of the competitors.  The final scores will be tallied and a winner will be crowned.

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Workout:

Rest Day