Posted by Becca Borawski : Thursday, Dec 01, 2011
I like to go on little adventures. Well, to be accurate, I like to go on adventures of any size, but going on big adventures can seem daunting. Maybe it's time consuming or money consuming. Little adventures, however, pop up everywhere.
I like to ride my bike until I get tired, then turn around and ride home. I like to drive around the countryside in my car for a weekend, with no particular plan. This past weekend, my boyfriend and I went to Vancouver, BC for four days. We drove through Washington, we walked miles of the city every day, and I ate sushi for the first time. We enjoyed lots of little things without exhausting ourselves or having to "be" anywhere. For me, whatever happens is the adventure meant to be - there's no way it "should" have been; there's no "supposed to" about it.
My next adventure? I'd like to spend an afternoon riding around on the public transportation with no particular destination. I'd like to visit some parks I've never been to and maybe bike up to the top of Mt. Tabor (there's a volcano in Portland!). I'd like to go to the science museum. Or maybe I'll visit a new gym or build a gluten-free pizza for dinner.
Do these adventures seem strange or small? 'Cause those are the best ones. The adventures that look not like adventures. The adventures that look a lot like real life.
What if you took on everything you did as if it was an adventure?
Adventures in Vancouver require coffee and umbrellas.
5 - 5 - 5 - 5 - 5
Posted by Andy Petranek : Wednesday, Nov 30, 2011
Some of you have noticed that we've been trying out something new that helps you see better each day how you've done in workouts at CrossFit LA. Most of you know by now that we take a photo of our whiteboard every day and post it to our Daily Whiteboard Photo Gallery - so that you can always go back to any day you came to CFLA for a workout to see what you did.
Last week, we started testing an interactive version of our Whiteboard Photo Gallery called SocialWOD. This site takes the whiteboard photo we upload each day and enters all the data/information from each athlete and score... so that we have an interactive record of the scores that each person achieved each and every day at CFLA. The list is sortable by athlete name, score and by Rx (the symbol used to indicate that an athlete did the workout "as prescribed").
Every day, when the data input is completed in SocialWOD, the link is posted up on the CFLA Facebook Page. Now, one limitation of the system is that it is only as good as the legibility of the writing on the white board... and sometimes this means that names get accidentally changed. When this happens to you, it means the system won't recognize the workout score as yours. The best way to remedy this is for you to go to our SocialWOD site and click on the button that says "Claim your athlete profile..." This will allow you to edit your name, add notes, scaling and get WOD notifications.
Since we're still evaluating it to decide if we want to keep it around and use it long term, we'd appreciate your comments and input. Please check it out and put your comments in comments on today's post.
Rachael goes for the basic and super-effective kettlebell swing!
- rest 3 minutes
- rest 4 minutes
- rest 5 minutes
Posted by Andy Petranek : Tuesday, Nov 29, 2011
I was sitting on the couch on Sunday morning, reading on my new Kindle and enjoying a steamy cup of coffee, feeling extremely bloated from a four-day weekend of pizza, turkey and dessert eating, when my brother-in-law told me he was going for a run. The LAST thing I wanted to do was to go for a run at that moment. I really didn't feel like it... in fact, I felt somewhat sick (my stomach), and comfortable in the warmth of the house (outside it was a blustery 42 deg and drizzling). In fact, I told him NO... absolutely not.
And then I thought about it (as he laced up his shoes) and decided that even though I had no desire to go out there and run (I was having a hard time walking at the time), that I would feel much better if I did. So I did. And it was hard. And for the first mile it totally sucked. And then it started to get better. And by the end of 5 1/2 miles, I actually felt pretty darn good - I was really glad I went, and happier as a result.
We are faced with choices like these every single day... and your mind will do anything it can to trick you into thinking you'll be happier taking the easier path which usually means not taking action. Don't be fooled.
Question: What action have you taken recently (related to working out, or not) that was really hard to get going on, but made you so happy that you did?
Complete as many rounds as possible in 15 minutes of:
Single Unders (10, 20, 30, 40... etc - increase by 10 each round)
Box Jumps (24/20) (2, 4, 6, 8... etc - increase by 2 each round)
Snatch (135/95) - one rep per round, do not increase
- score is # of snatches you complete
Posted by michael stanwyck : Friday, Nov 25, 2011
Well, did you go all the way with it or were you restrained? Was it worth it? How do you feel today? Would you have done things differently in retrospect? Just so you know, there are no right answers to any of these questions. Sometimes it works to control yourself and sometimes it works to let it all hang out. Your life is going to be full, until the day you die, of decisions to hold back, walk the middle of the road, or go hog wild, and there will never be a right or wrong way to do it -- so long as you make the choice that makes sense to you. Remember, it's just a choice about food -- not right or wrong, not good or bad.
It's so easy to think "I held back, I was good," or "I ate too much, I was bad." Both can be traps. Better just to own your choice than to spend your time trying to be good or bad.
Sit ups. No joke.
Closed for Thanksgiving
Posted by Andy Petranek : Friday, Nov 25, 2011
I thought I'd share a special Thanksgiving poem with you all this year. Hope you're spending the day with friends or family, and taking a moment to consider all the things you might be grateful for on this Thanksgiving Day.
Your lovely neck
Your beautiful eyes
Your gorgeous skin
Your scrumptious legs
You, my Thanksgiving turkey
~ Ian Begg, 5th grader
"Now get out there and have some fun!"
Do something outside today - ride your bike, rollerblade, run, take a walk, play hoops, skateboard... even if it's raining, sleeting or snowing... after all, the mailman would!
Posted by Becca Borawski : Wednesday, Nov 23, 2011
You know what I'm talking about. You're at the grocery store and it's the end of a long day, so you tell yourself, "I'm going to treat myself to that brownie because I deserve it." Or you're out with friends and you say to each other, "We're having fun, let's treat ourselves." And it's okay, because you'll split it. Or maybe it's a coworkers birthday. Or it's a full moon. Or whatever else you tell yourself.
How many times per week do you really end up "treating" yourself? Is it actually a treat or is it a regular part of your diet?
And is it really "treating" yourself? It doesn't do your body any good. In fact, in all regards except a moment of instant gratification, it's the opposite of treating yourself.
As we head into the holidays, think about your approach to treats. Do you have a strategy? Do you have a partner to hold you accountable when you need it? What if you made it through a whole week without treats -- can you think of a way to ACTUALLY treat yourself to something nice?
Sal says, "No treats for you!"
3 Attempts at max reps of ring dips/dips
As many rounds as possible, in 20 minutes:
15 box jumps (24/20)