Challenge Update: Don’t forget there is a meeting on Tuesday at 7:30pm if you have any questions or concerns about the challenge. Your weekly scoresheets are on the front desk, if you don’t already have them. There are spots for Sleep, Hydration, Meditation/Reflection, Exercise and the Physical Challenge. You sleep should be somewhere between 7-8 hours a night. More if you can. If you normally sleep 7 hours, try for an extra half hour. Hydration will be half of your body weight in ounces. Meditation/Reflection is 10 minutes of silence to focus on your breathing, 10 minutes to draw or color, or whatever you can do for yourself for 10 minutes – without technology(meditation apps are allowed) or other people. Exercise – 30 minutes of physical activity. Physical Challenge changes weekly so pay attention to your scorecards. This week is max meters on the rower. If you row in warmups...Read more

Chris and I discussed doing an EPIC workout on Saturday – but I don’t think I will have time.  So, next week, on Saturday, we will start at 9am – 100 Rounds of 1 HSPU, 2 Squat Clean, 3 Burpees.  It took us nearly 2 hours last time, so a little planning (and warning) is probably best.  I will explain more during the week.  This workout is easily scalable – you can scale the time, load, movements. Saturday is an old CrossFit competition WOD: it can from the NorthEast Regional and then the Online Qualifier in 2009.  Yes, there was CrossFit then. Workout of the Day 10-9-8-7-6-5-4-3-2-1 Power Clean 155/100 Chest to Bar Pullups Kettlebell Swings 53/35Read more

We’re going to keep the rowing workouts going, this time with 5 Thrusters at the top of each minute.  Scale smartly. Check out this podcast from Freakonomics on the “War on Sugar?”                 Workout of the Day Strength/Skill Deadlift Max Reps (10+) set at 70% of 1RM Conditioning 2,000m Row OTM do 5 Thrusters 95/65Read more

** This is a great post if you are looking to join the challenge and need some clean eating! Worksheets are on the front desk! Challenge starts Sunday. There is two days a week that I usually consider having Mexican Food.  Taco Tuesday (but I don’t even care too much for tacos… please don’t judge me) and Thirsty Thursday (because Margaritas are good and go best with Mexican Food- duh).  So on any one of these days, the idea of going out to a restaurant is thrown around- and sometimes we do it, and it’s yummy, and an indulgence, and expensive.  Margaritas ain’t cheap.  But there are other times, especially when we are not in an indulgence mode, that we do Mexican at home.  My favorite dish is fajitas.  They can be a “healthier option” when eating out, but can be straight up healthy and delicious when prepared at home! ...Read more

I hope you have started thinking about what foods my be keeping you down. If you are mind-boggled, check out the list below of items that are most common. You can choose 6 items from this list to remove from your daily life. List them in order from easiest to remove to hardest to remove. Please sign up at the front desk with your list of foods.  Alcohol Baked Goods – pastry, cake, cookies, donuts White Bread Chips – corn and potato Fast food Candy, chocolate Ice cream Eating out Soda/store bought juice Sugar Fried Foods Soy Gluten Dairy – cheese, milk, high sugar yogurts There will be a $20 buy in for this challenge – with a cash prize presented to the person with the most total points and the most Bonus points (happy life changes and physical challenges.) We will have a community meeting on Tuesday night – May...Read more