Nibbles and Bits

Day 46 - What we already know about combating diabetes

Are we ahead of the experts when it comes to our understanding of the effects of diet and exercise on such things as diabetes?  I think so.  Check out this article:  click HERE.

REMEMBER TO GET WEIGHED AND MEASURED THIS WEEK (first come/first served): 

Monday, 6:45am (Steve), 11am, 5pm, 6:15pm

Tuesday, 6:45am (Steve), 11am, 5pm, 6:15pm

Wednesday, 9:45am, 5pm, 6:15pm

Friday, 9:45am, 11am, 7pm

Save the Date: Thursday, December 9, 7:30pm for our Post 50 Days in the Cave Final Event

Complete the online survey by checking your email for the link.  If you didn't get the email, check your spam filter first and contact steve@crossfitocmd.com so he can send you a new link.

Day 45 - Are you crazy or do you just have an allergy?

Brain allergies?  Really?  Check this out:  click HERE.

Post thoughts.

REMEMBER TO GET WEIGHED AND MEASURED THIS WEEK (first come/first served): 

Monday, 6:45am (Steve), 11am, 5pm, 6:15pm

Tuesday, 6:45am (Steve), 11am, 5pm, 6:15pm

Wednesday, 9:45am, 5pm, 6:15pm

Friday, 9:45am, 11am, 7pm

Save the Date: Thursday, December 9, 7:30pm for our Post 50 Days in the Cave Final Event

Complete the online survey by checking your email for the link.  If you didn't get the email, check your spam filter first and contact steve@crossfitocmd.com so he can send you a new link.

Day 44 - What's lurking in your water?

Now that we're all hydrated by drinking lots and lots of water, what's in that water anyway?  Check this out:  click HERE.

Check your email for a survey we'd like you to complete and check out these days/times for your final measurements this week (first come/first served, so don't wait until the last day):

Monday, 6:45am (Steve), 11am, 5pm, 6:15pm

Tuesday, 6:45am (Steve), 11am, 5pm, 6:15pm

Wednesday, 9:45am, 5pm, 6:15pm

Friday, 9:45am, 11am, 7pm

 

Day 43 - It's your decision to make

"Everything that happens in your life—what you’re thrilled with and what you’re challenged by—began with a decision. Your life is the outcome of the decisions you’ve made and the actions you’ve taken as a result of those decisions. Different decisions produce different results." -Tony Robbins - It's Your Choice. click HERE to read more.

I can honestly say that how I look, feel, and act today is a direct result of the choices I made in the past.  When it comes to fitness and health, I'm still paying the price for poor choices I made with regard to food and exercise in the past.  Once you own up to your mistakes, put things behind you, and decide to make a difference going forward, you'll be better equipped to tackle the challenges ahead.  When it comes to body composition changes, remember that you didn't get to where you are now overnight.  Consequently, you can't completely change yourself in a day, a week, or even 50 days.  It's the behavioral changes over time that compound to create success in the long run. 

Once this challenge is up in just seven more short days, will you continue on the path to success, or will you reverse course and head back to the path you were on when you started?  It's your decision to make.  Post thoughts to comments.

Day 42 - Drink water to lose weight

We're all aware of the importance of hydration to our health.  With the intensity of the workouts that we perform, dehydration can lead to degraded performance on WODs, nausea, dizziness, and fainting.  Quite simply put, drink water or die. 

But what about drinking a little extra water to curb hunger?  Yes, it works.  Studies now show that if you drink two glasses of water before you head out to dinner or to a party, you'll consume less food and therefore put on fewer pounds.  Click HERE to read this column to learn more. 

Post your thoughts on water intake and weight loss.

Day 41 - Thanksgiving Day

Can you stay Paleo or Primal today?  Regardless of which road you choose, staying on either Paleo or Primal means no alcohol and no sugar.

Post your successes to comments, or let us know if you indulged.  There's no firing squad waiting for you at the gym if you don't stay Paleo or Primal, only points for your team if you do.  Your logbook must be completed with a current food journal entry covering what you had today.  Be prepared to present the book for points to be awarded.

Day 40 - Food as medicine

After forty days of eating either Paleo or Primal, those who have really stuck to these lifestyle changes/diets are better off than those who chose not to participate.  Physical performance has improved.  Daily food discipline is up.  Attitudes are better.  And physical appearance has improved across the board.  Yes, I still hear that there are some who haven't seen the scale move much, but the lesson to be learned there is that the scale is NOT a good predictor of body composition or good health.  How much you weigh is merely a correlate. 

Food has many lasting effects.  Because the hormonal response in the body is so strong, proper balancing of protein, carbohydrate, and fat intake at the macro level is critically important.  These hormonal responses, in turn, determine our moods, energy levels, appetites, and have long lasting benefits on our blood lipid profiles, body composition, and can even stunt the growth of cancerous tumors.  The power of food consumption should not be taken lightly.  You should carefully evaluate and weight the consequences of making the wrong food choices as much as you do the good.

As an example of just how powerful the balancing of the three macronutrients (protein, carbs, and fat) can be, read this article from the New York Times about using food to control epileptic seizures when pharmaceuticals couldn't do the job.  Click HERE.  It's a moderately long read, but worth it.

Day 39 - Do you get the support you need at home?

For many of us, we get all the support we need at home to indulge ourselves in whatever interests us at the time.  Kelley is my biggest fan and supports me 100% in the choices I make.  Granted, some have been questionable, but most have been good (IMO) and have been made better with her input and suggestions - a synergistic effect if you will.  CrossFit was all Kelley's influence - pushing me into it and pushing me back into good health - but going full bore and becoming a CrossFit trainer was my idea with her support.  The rest is history.  When it comes to eating healthy, Kelley and I motivate and encourage one another.  That certainly helps on those days when you really want a bowl of ice cream instead of 3 almonds, 1/2 an apple, and 1 oz of steak for a snack.  Others of you not only struggle to stay Paleo or Primal, but you're also fighting your other environmental influences, mainly your significant other.  So, what do you do when you're faced with a significant other who doesn't want any part of your Paleo/Primal plan?  Post thoughts to comments.

More food for thought - click HERE.

Day 38 - Post your results

Post your results for the 50-Days in the Cave baseline that you did last week.  Note if you improved, stayed the same, or went slower along with the version of the baseline that you did.  Also note if you didn't get a chance to do it before Thursday.

Version A - 6 min AMRAP of 5 pullups, 10 pushups, 15 squats

Version B - 6 min AMRAP of 5 pushups, 10 situps, 15 squats

Day 37 - Cave Dweller Cross-WOD puzzle

Here is the easy challenge this week.  Complete the Cave Cross-WOD puzzle and turn in by Saturday, 11/27.  Five points for each completed puzzle.  The harder challenge will be staying on Paleo or Primal on Thanksgiving Day - 20 points for each person if you can do it.

Download Cave WOD pg 1

Download Cave WOD pg 2

Download both PDF files, complete, and bring back to the gym or fax to 410-713-4273.  No comments required today, but they're welcome anyway.  For those who can't download these docs, we do have copies at the gym.  Put your name on this so we know who it belongs to.  No name = no credit.

NOTE:  You are still required to train this week even if you're going out of town.  To that end, I'll post both a regular WOD and a traveling WOD on the Main CFOC Workout of the Day link.  If you're out of town, you must post your results so we know you did the WOD. 

As with all of our challenges, please work alone unless instructed otherwise.  Do your best on the Cross-WOD puzzle without looking up the answers.  Be honest for Thanksgiving Day (i.e. no alcohol). 

Remember, in the end, your honor and integrity are all you have.  No one but you will know if you cheated.