Reasons to Ditch

Here comes week 3 folks - and just in case there are any nagging thoughts creeping up...

http://exercise.about.com/od/weightloss/a/ditchthescale.htm

Keep an open mind and you'll be successful!

Individual results may vary

Only two weeks into the louie simmons conjugate system and look what i can do! this is the bar after i deadlifted 715 lbs! if you believed that, i've got barrels full of dehydrated water that i can sell you real cheap too. seriously though - never drop a loaded bar onto a box - ever.

i like the louie simmons system - i just did my second week of speed squating and deadlifting and feel real good about doing my new one rep max in two weeks. has anyone else feeling good?

Contact

So im officially caught up after my weekend in Boston and it seems as if y'all are doing alright after your first week of the challenge! Nice job Leanderthals! I've spoken to each of you and made some recommendations here and there - please continue to use me for any questions that you have - keep in contact!

And dont think that I've forgotten about getting together as a group - coach included - to do a killer wod! I'm still trying organize a convenient meeting time for everyone including myself - i'll keep in contact with you guys about that as well.

FYI - my body is still reminding me (through myriad waves of cramps) why i should not ingest 6 slices of pizza - dont let this happen to you!

Leading by Example?

I tried my hardest to make the 1215 wod in motown yesterday but didn't even get to leave my cube from when i got there in the morning until after 1pm. Needless to say, tuesday was pretty stressful for me at work (and trying to reduce stress is one of my goals) - so what do i do for lunch - ate 6 slices of pizza (company bought lunch for a seminar i could not attend). you read correctly - 6 SLICES! Wow - what a mental lapse. Not only did i immediately regret my decision because I know that eating that crap will not help me achieve my BCF goal of getting stronger - but after finishing the last slice i told myself that i had to tell you guys - and that was an even crummier feeling. So after mulling about it for the remainder of the day - i realized that the best thing to do would be to use this slight setback positively. i am not proud of what i did - waking up this morning definitely reminded me of that - but getting up, brushing oneself off, restarting back on track, and continuing in one's original direction is as valuable a lesson as any. One week down - seven to go. There will be setbacks - just get back up and keep on truckin'

Post comments on what you got out of yesterday's recovery lecture

Recovery Lecture - Tonight at 815pm

I'm back from Boston (my dad ran the marathon) and newly motivated to hit the wods hard this week. One of my longer term goals is to run the Boston Marathon with my dad next year (using either the NYC or Yonkers marathon to qualify) and CrossFit is the way im going to get there! Speaking about doing it right, doing it faster, doing it longer - CF Endurance teaser this Saturday...

Open Gym

Tonight at 5:45pm. This is for you guys - take advantage of it! Great to work on the pose method of running or to get an extra metcon wod for those with endurance based goals OR get a Louie Simmons strength day workout in or just work on your form for those with strength goals. Form, mechanics, technique. The better your form - the more you can lift. The more you can lift - the stronger you get. (The same applies for running and building endurance as well.)

Also April 20th there will be the Recovery Workshop. This will be a great opportunity to know how chiro/massage/acupuncture can help performance.

As an aside - question of the day: What tshirt size are you?

Sugar is Bad

Good video which supports why we opt for the paleo diet.

http://www.cfneeats.blogspot.com/

http://www.cfneeats.blogspot.com/

Good  paleo resources

Still need some food journals from last Thurs-Sat from some of you...

Just a reminder - no daily weight-ins! dont weigh yourselves again for another two weeks!

Leanderthals Unite!

July 2009

August 2009

April 2010

Today marks my one year anniversary of doing CrossFit. I still cannot begin to comprehensibly convey my deepest gratitude to Karianne for having the altruism to be able to start that fire under me (and just about everyone that walks into one of her boxes) to fervently begin my journey on the path to true fitness. I thank you Karianne - from the bottom of my heart.

Now enough with the sappy stuff - here are my stats and goals:

Age: 28
Weight: 182
Body Fat: 12%
Sign: Capricorn
Likes: Long walks on the beach, hiking,...clearly I jest :)
CrossFit Goals: Strict Muscle Up, Unassisted Handstand Pushup
Personal Goals: Reduce Stress (too many gray hairs popping up already!)

I'm in the trenches with you Leanderthals for this challenge. Let's do this!

Benchmark

First, I loved the intensity everybody brought today! Way to go team!

Secondly - I didnt' realize that Karianne provided everyone with a weekly sheet that you can drop off at the box. So I rescind yesterday's requirement to post your meals daily on the blog. You don't have to email them to me daily either - just keep track and make sure you get them in every week - but if you want some additional input or suggestions I'd be happy to look at them daily if you'd like.

Thirdly, please post your age and your benchmark wod info in the comments section of today's blog. Email me if you are having problems posting (or want to keep your age a super secret).

Fourthly, Great link from the main site!

http://blog.beyondthewhiteboard.com/2010/03/31/how-crossfit-and-beyond-the-whiteboard-are-saving-my-life/

Be CrossFit Challenge: The Whole is Equal to the Sum of Its Parts

Gary, Victor, Meg, Steve, Kerri, Brad, Danielle - I am so excited and honored to be a part of this challenge with you. You have my utmost commitment to assist you in attaining your goals in any way, shape, or form that I can - and make no mistake about it - you will obtain them. We will obtain them.

We've got a great opportunity here to learn more about ourselves by learning more about each other - using that knowledge to bring each other up and encourage each other at all times - but especially when times are tough - will help all of us during these next 8 weeks. The whole is equal to the sum of its parts - and our parts are substantial. (That's right - I said it!)

Our main form of communication will be this blog. So for starters, everyone will be required to post their food log daily - yes, for all to see and yes I'm included in this as well! I'm not looking for a breakdown of the recipes, just the basics of your intake - What meat? What veggies? What drink? What snack? Was it organic? We shouldnt be hiding anything - there is no need to hide anything - we are here to be accountable to and for one another.

Take some before pictures today! If you can manage - with as little clothes as possible (keep it classy Victor). I'll understand if you dont want to email them to me - but keep them for your own records. You dont know how many times while doing work on my house I wish I had a before picture (especially my bathroom). You are working on something even more important - your body. You have that for the rest of your life! The results will be amazing and they will motivate you long after the challenge ends - take some before pictures today!

Please send me an email today at leonardo@crossfitmorristown.com and let me know the following:

-measurements (body fat %, weight, waist size, etc)
-send me the before pictures you're comfortable sending/other people seeing
-times that work for you during the week (or weekend) where we can schedule a group get together
-catalyst/stimulus for proposing/achieving your goals

Penultimately, we need a group name (or did you guys come up with an appropriate group name last night? ) FYI I'm huge into comics - so if i had my druthers it would be something superhero related... at the very least something extremely positive. Let the challenge (and blogging) begin!

Finally, I'd like to say that this is my first blog post ever - but alas I must admit to mistakenly creating a blog under an erroneous email (leonardo@morristown.com vs leonardo@crossfitmorristown.com) because I was so excited at the prospect of having a blog that I forgot my own email address. Consequently, I needed to scrap it immediately after its inception because I didnt want to have to remember another login/password. For a good laugh - here is the lame link to it http://leonardomunoz.blogspot.com/

God Bless America :)