“If you are 100% dedicated to your nutrition & fitness, the journey will be 200% easier than it would be if you were only 99% dedicated.” -Anonymous

This 1% difference can & will determine the success and failures on your fitness and nutrition journey.  It consists of  the willingness to educate yourself, mental strength, Self discipline, and goal specific planning.

You have to ask yourself;  Are you willing to completely commit to making your journey a successful one? If you have answered yes then some mental reprogramming is necessary.

What Food is NOT

Food is not for pleasure, comfort, entertainment or distraction. Eating isn’t a hobby and shouldn’t be used to aid you in processing your emotions. It is not your friend and it’s not your enemy. I doesn’t love or hate you. It doesn’t hold you when you’re lonely or make you laugh when you’re down.  It shouldn’t obsess you, torment you or control you; It is just food and is fuel for the human engine.

The Reprogramming Begins 

Food is Fuel

Food is Fuel. Think of your body as a your human engine.  In order for an engine to run at its peak efficiency it requires very specific ingredients.  Just as the engine in your vehicle requires a specific octane of fuel to properly run, your human engine requires nutrients, vitamins, minerals, enzymes, amino acids, carbohydrates, lipids(fats) and water to run smoothly. Our engine gets this fuel directly from the food and liquids we consume. When you think of food for fuel you can begin to alter your thoughts and adopt healthier physical and mental nutrition habits.

Choose your Octane, Lift the Handle and Fill Your Tank!

The fuel we consume affects all body processes; physical performance, body composition, repair & recovery, fighting infection and mental & physical health.  Although each nutrient has a different and very specific role it plays in fueling  & maintaining your engine the one common function they share is to keep you going.  With the proper nutrients and balanced diet many things start to happen.  The aging process slows, health and performance improves and you will live longer with an improved quality of life.

If  you do not give yourself the proper nutrients you impair the body’s normal functions and cause yourself great harm.  You can show no signs of illness and be unhealthy.   One problem most have is not getting the nutrients needed from their diets because most of the food consumed is cooked in unhealthy oils and is processed.  Cooking food at high temperatures and conventional food processing destroy vital nutrients the body needs to function properly.  The organic raw foods that supply these nutrients are largely missing from today’s diet.  It is about the quality of food you are eating. If you put cheap fuel in the gas tank in your car it is not going to run as smoothly as it would if you put the higher octane fuel in. Our bodies are no different. To insure wellness is to be sure you are getting the correct amount of the proper nutrients daily. I recommend Paleo or Ancestral Nutrition.

Your stomach is about the size of both of your hands held out in front of you cupped together like a bowl. It’s your body’s fuel tank. It is the right size for your body. In a car, if you overfill your gas tank, it will spill out on the ground, wasting the gas. In your body, the fuel doesn’t spill out. The body stores it as FAT! Make sure you’re not over-filling your tank. And ONLY fill it if it empty! Be aware of why you’re eating. If the tank is half full, there is no need to stop and refuel just because a fill station is near. You to keep running until the fuel light comes on!

Changing your Outlook

Be positive and focus on what you ARE eating. Acknowledge how you are nourishing your body and improving your performance rather than on what you are not eating. Eat in a way that supports your goals. Never say you CAN’T have something. You CAN have whatever you want. You are CHOOSING to eat healthy and nutritious foods. You are taking back control of your health and wellness and you need to reward yourself by acknowledging this. To succeed you must be positive. A healthy diet is not a form of punishment and shouldn’t be viewed as such.

Beware of your brain. Sometimes out of the blue it will set in motion trying to crack the code, the cheat — to figure out what it needs to break you. Cheats, falling of the wagon and binges are all result of your brain tumbling around until it finds the correct combination. And the combination mostly likely will change at any given time. Sometimes it will come in the form of a deserving reward or a glycogen refeed to hit that Oly Lift PR or just a simple, small taste of your favourite dessert. Be aware of the combinations your brain might try to lock because it is rarely hunger or lack of satiety that drives you to these moments.

11:30AM Arrival

First WoD 12:00pm

Order: 
Mens RX
Womens RX
Mens Scaled
Womens Scaled

Nandos afterward with a finish as approx 4PM

Plenty of parking, showers, toilets etc on site.

WoDs:

WoD 1:
In a 4 Minute Window:
Find a 1RM Snatch, Then immediately:

AMRAP 4mins:
8 Box Jumps 30/20
8 HR Push Ups
WoD 2:

For time:
15-12-9 of:
Squat Clean to Thrusters (135lbs/95lbs)
Perfectly Vertical KB Swings (32/24)

WoD 3:

Max Distance in 2 minutes:
Sled Pull (2 x 20KG/15KG plates plus sled)

Then immediately:
Max Burpees in 2 minutes

WOD 120418:

BB Gymnastics

1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.

2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.

Strength

1a) 3 X ME Bench Press @ 75% – rest 60 sec.
1b) 3 X ME Strict C2B Pullups – rest 60 sec.

Notes: If you know you have more 10 reps, add a 20lb vest. If you know you have more than 20, add a 40lb vest.

Conditioning

25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 32/24kg
40 GHD Situps
25 Wall Balls 20/14lb
40 Deadlifts 225/150lb
40 T2B
25 Wall Balls 20/14lb

For time.

Extra 120418

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

Group 1 Conditioning

Email Rudy@OutlawCrossFit.com for your WOD. No, this is not a joke.

Group 2 Conditioning

3 rounds for time of:

7 Stones to Shoulder @ 150/100# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″

Group 3 Conditioning

7 minute AMRAP of:

5 Power Snatches 135/95#
15 HR Pushups
30 Double-Unders

I don’t really know how to describe the feeling of meeting, getting to know, and getting to coach a group of people who, while they are from an entirely different continent, have a unified desire to perform as well as humanly possible. I simply cannot believe that the tiny gym I opened over 5 years ago, which at numerous points felt like an utter failure, has afforded me the opportunity to do what I got to do today.

“I believe in professionalism, but playing is not like a job. You have to be grateful to have the opportunity to play.”
-Wynton Marsalis

WOD 120414:

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

Notes: Take no more than 5 heavy attempts.

2) 15 minutes to establish a 1RM Clean & Jerk.

Notes: Take no more than 5 heavy attempts.

Strength

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning

21-15-9 reps for time of:
Deadlifts @ 315#/205#
Box Jumps 30”/24”

WOD 3

The Primal Blueprint The Paleo Diet Good Calories, Bad Calories The Vegetarian Myth The New Evolution Diet The Paleo Solution Why We Get Fat Primal Body, Primal Mind Body By Science Why Zebras Don’t Get Ulcers Omnivore’s Dilemma Protein Power Nourishing Traditions 8 Steps to a Pain Free Back   The Primal Blueprint Cookbook Primal Blueprint Quick & Easy Meals Paleo Comfort Foods Make It Paleo Everyday Paleo Paleo Cookbook The Paleo Diet Cookbook Eat Well Feel Good Fat Head Food, Inc. King Corn Sugar: The Bitter Truth Gary Taubes “Big Fat Lies” Lecture Damage Control Master Formula Advanced Health Formula Primal Fuel – Coconut-Milk Protein Shake Primal Flora – Probiotic Blend Primal Calm – Herbal Stress-Relief Formula Vital Omegas – Omega-3 Fatty Acids Vitamin D

Eat Wild Local Harvest Eat Well Guide Paleo Hacks Weston A. Price Foundation Beyond Vegetarianism CrossFit Scirus  Free the Animal Whole Health Source Hyperlipid Theory to Practice Protein Power Conditioning Research Robb Wolf Art De Vany Zen Habits Jimmy Moore Hunter-Gatherer Hunt. Gather. Love. Fit Day Daily Burn PaleoTrack Paleo Physicians Network  Primal Docs

US Wellness SeaBeef Wild Pacific Salmon Thompson River Ranch – Buy 3 Get 4th Free Wooly Pigs Diestel Family Turkey Ranch Prescott Frost Paleo Brands Steve’s Original – PaleoKits PrimalPacs YouBars Tanka Bars Paleo Treats Caveman Cookies Slant Shack Jerky Tropical Traditions Barlean’s Pure Indian Foods Artisana Santa Barbara Chocolate Lucero Sous Vide Supreme Vitamix Squatty Potty

Read more: http://www.marksdailyapple.com/primal-resource-guide/#ixzz1ryqeLlG6

Today Brandon Phillips did a 4:13 Elizabeth. This is the fastest Elizabeth I’ve ever seen, and most certainly is the fastest by a 5’10″ 220 pounder. Preposterous.

WOD 120411:

BB Gymnastics

1) Snatch: 3X1 @ 80% – rest 60 sec.
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.
3) Snatch Pull: 3X2 @ 90% – rest 60 sec.

Conditioning (pain threshold training)

Compare to 120211.

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.