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Posted by michael stanwyck :
Thursday, Jan 26, 2012
The most exciting change we have made to the Whole Life Challenge this year is that you now have the opportunity to enroll anyone in your life to do it with you! The same tools that are there for you -- the scoreboard, the blogs, the discussion forums, the structure, the community -- can be used by anyone you think would like to take on a powerful transformation of their life around their health and fitness.
Just like you they will commit to something big. Just like you they will tune into their well-being daily. Just like you they will train themselves to make empowering choices. Just like you they will face the challenges that everyone grapples with around a consistent practice of health. And just like you, they will make a profound impact on their life.
One of the greatest benefits to you (outside of being the person who gave someone that gift) is this -- there is nothing that will solidify your commitment to the game more than making yourself the example to follow. Becoming a leader is a great way to bring the challenge to you. It is an exciting way to say, "I am going to do this!" Making the game important not only for you but for your community will give you results you haven't yet imagined.
Now, they can't win our challenge, but that doesn't mean you can't have prizes! This is your game and you'll want to make it exciting! Everyone should have something at stake, and the kitty is up to you!
If you are already registered for the Challenge, simply go to your profile in our challenge website, click on the "invitations" tab and follow the instructions.
Want more info? Check out these documents:
Enrolling your friends and family & So they want you to do the Whole Life Challenge
Ready to take it on
Today's Workout
5 rounda of
10 "L" pull-ups
10 pistol squats
Posted by Becca Borawski :
Wednesday, Jan 25, 2012
Did you know there are actually a lot of Paleo cookbooks available? And, in fact, some really GOOD ones. With the popularity of CrossFit and Paleo/Primal-style eating rising, there are a number of options out there and no need to feel confused and overwhelmed in the kitchen.
I recently reviewed one of the newest, The Food Lovers: Make It Paleo, and think it is a great one for someone who is not super confident in the kitchen or is new to Paleo. It has shopping lists for both kitchen tools and Paleo food supplies in the front of the book, plus over 200 recipes, most of which aren't too complicated -- but are definitely tasty.
Other Paleo/Primal cookbooks:
Everyday Paleo by Sarah Fragoso
The Primal Blueprint Cookbook by Mark Sisson and Jennifer Meier
Well-Fed by Melissa Joulwan
No bad carbs going in here!
Today's Workout
Just show up.
Posted by Andy Petranek :
Tuesday, Jan 24, 2012
Anything special about this Tuesday, January 24th? On top of the fact that it's another day that you get the opportunity to wake up, breath, drink coffee, it's also a day that you get the chance to "Just Show Up". See you at CFLA!
Kelly gettin' some overhead!
Today's Workout
Skill Work - 20 minutes
- rope climb and foot anchors
- challenge - max rope climbs in 4 min
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Max Burpees in 2 min
Rest 2 min
Max Sit ups in 2 min
Posted by Andy Petranek :
Sunday, Jan 22, 2012
I was in Peet's early Saturday morning getting a large cup of coffe. I hadn't eaten breakfast and realized that it was going to be noon until I had a chance to have a meal. All of a sudden, every item in the baked-goods display looked delectable. Ordinarily I don't even look at the plethora of diabesity inducing sugar-pills behind the glass. But this morning, not only did everything look good, the cinnamon rolls, covered in glazed sugar, were irresistible. Gone were all the reasons that I know NOT to eat foods that are sugar (bread) laced with sugar. All I could think about was how good that cinnamon roll was going to taste going down. And it did.
The simplest way for me to prevent this... prepare! This means looking at my calendar for the week, identifying, in advance, the meals that I won't have time to eat, and to make a plan for food for those days. Could be as simple as putting a few Lara Bars in my bag to hold me over - that would definitely be better than a sugar-covered donut.
What are some of the ways you plan ahead? What sort of healthy snacks or meals do you prepare? What is your strategy?
PUSH UPS IN THE ROUND!
Today's Workout
Find your 1 Rep Max Snatch
Posted by Andy Petranek :
Friday, Jan 20, 2012
If you've seen the photos on our site, you've seen his work. Carlos and 'Great Photos' have become synonymous at CFLA... and about 3 weeks ago, he approached me with an idea for a project that involves all of you, our members. What follows is a letter from Carlos explaining his whole concept. If you want to take part, let us know!
My name is Carlos and I Am Proud. I've come to know the CrossFit Los Angeles community very well over the last 3 years and shared many memories inside and outside of the box. As a result of my exposure to CFLA I've developed a real passion for capturing still images. If you don't know me, you have probably seen me running around taking photos during class times. Yep. I'm the guy getting in your face capturing what I hope is the true emotion of your experience. Several months ago I snapped a photo of someone who had just completed a particularly brutal workout. I looked onto the playback screen to check some of my settings. The image was nothing spectacular, but what instantly caught my eye was the expression on the student's face after completing the workout. It was a mixture of accomplishment and exhaustion. I looked around the room as others completed their workouts and paid close attention to their expressions. To my wonderment everyone showed me their own unique experience. I saw someone happy to be finished with the pain, another sat silently stoic and heck one person was simply attempting to regain their breath. I sat for a minute truly admiring what each person was telling me through their facial expressions. Many of them I did NOT know at all and yet I understood what they were going through.
And so birthed an idea that I'm calling my "I Am CrossFit" Portrait Series. For a two week period I will be coming into the gym during specific classes to photograph students after they've completed their workouts. Unlike the past I'm stepping things up a notch in a new way. As each student completes their workout they would be asked to IMMEDIATELY come over to where I'm set up to shoot their portrait in the tall room. This means no falling to the ground or sitting on a box but coming directly to me. The shot is quite simple really. You will be asked to sit on a stool and let me capture your post workout "expression" if you will. You can do whatever you want. Smile, laugh, or simply attempt to regain your breath. I will not be giving you any direction, besides sit and stare at the camera. As such these will not be "beauty" shots but raw representations of everything you just went through. Each student will then be asked to "fill in the blank" on the following statement "I Am ________" in relation to how they feel about themselves as a CrossFit athlete in that very moment. This statement would be incorporated in some way visually as part of the portrait.
My intention for the photographs will be used as part of a Black and White Portrait book series I'm developing of CrossFitters from all over the country in post workout phase. In every instance I would require those interested to sign a release waiver granting me permission to use the photographs for the purposes of my photography and this book.
What I need help with to start this project are subjects. YOU. The students of CFLA, whether I know you or haven't even met you yet, in order to make it happen. If you are interested we will be posting a flyer with the schedule of dates (between January 23rd and February 4th) I will be shooting and a sign up sheet posted in the main room. Simply sign up and show up to that class. The process should take no longer than five minutes. I really look forward to seeing your "faces"!
If you are interested in some of my other work you can check out my website at http://www.krop.com/migueltapiaphotography
An example of Carlos' work at CFLA
Today's Workout
Complete with a partner in order with only one person working at a time:
100 box jumps (20)
100 KB swings(24/16)
100 situps (partner anchored)
4-200m runs
Posted by michael stanwyck :
Thursday, Jan 19, 2012
With the Whole Life Challenge fast approaching, there are a couple of things that many of you may be interested in checking out before we start. While we are not going to be using body fat or blood test panels in the measurement part of the challenge, we know that you may be interested to see what kind of a difference your efforts will make in those areas of your fitness, so we've arranged for a few things to be available for you in the next few weeks!
- BODY FAT ANALYSIS. We have a new service we will soon be offering at CFLA -- Ultrasound body fat testing, a highly accurate (comparable to underwater weighing), quick and convenient way to track your body fat percentage. For our clients, body fat testing will be available as a regular service for $25 a test. If you are participating in the Whole Life Challenge you will receive a special price! For $25 you will get TWO tests, one at the beginning of the challenge and one at the end. This is a great way to get a real picture (yes, you will SEE your fat and muscle!) of how much your body composition shifts over the course of 8 weeks! Contact your coach to set up an appointment. If you prefer, you can also visit the Body Fat Truck for underwater testing in several Locations around Los Angeles. The cost of 2 tests is $84. Click here for their calendar of events.
- BLOOD TESTING. There are several blood tests that many of you might be interested in getting before and after the challenge as well. Markers like hemoglobin A1c, blood lipids and C reactive protein are good indicators of what's happening INSIDE in response to your nutrition. We recommend Accessa Labs for a battery of blood tests that will allow you to check in before and after the challenge to see how things turned out. For $99 for the Whole 30 CrossFit Panel (1 test) or $170 for Whole 30 CrossFit Panel and recheck (before and after) you will know how your metabolism is responding to the work you will do during the Whole Life Challenge. Click on their "Find My Lab" link to find a draw station near you. Want more info? Ask your coach!
Neither of these tests are required for your participation in the Whole Life Challenge. You may, however, find them very revealing after 8 weeks of hard work!
If you haven't registered, there's no time like the present!
Today's Workout
Partner Workout
As many rounds as possible in 20 minutes of
150m Row
10 DB Thrusters (40/25)
5 push ups
With a partner, one person working at a time, complete the circuit above.
Each partner completing the circuit is one round.
The first partner must complete the circuit in its entirety before the second partner begins.
