Flexing Your Gratitude Muscle by Coach Ben

As you guys know I love coaching.  I want every member to get stronger, fitter and faster, but I also want everyone of our members lives to improve outside the box as well.  I talk a lot with the classes I coach about the power of positive thinking and tactics to use inside and outside the gym to improve your performance and improve your life.

Today I talked with my classes about “flexing your gratitude muscle.”  This is a concept I got from Tim Sanders in his book “Today We Are Rich.”  Everyone knows the feeling of gratitude – it feels good, like things are lining up for you.  You have more opportunities, better luck and more abundance in you life.  We want that feeling as much as possible, but the important realization is that gratitude isn’t a feeling…it’s a muscle.  And just like all your other muscles it needs to be worked or it atrophies.

Here are two tactics I have been using to flex my gratitude muscles that I suggest you do.

1.  Every morning, while you are in the shower alone with your own thoughts, think about two people that helped you in some way the previous day.  This will start your day on the right track – with the feeling of gratitude.  You will feel more energized, and like the world is presenting more opportunities for you.  This morning I thanked Heather’s parents who came into town and watched the kids so I could go on a romantic dinner with my beautiful wife.  I also thought about and thanked Ali for bringing up a few new ways that we could improve the gym.  What a nice way to start the day…

2.  Turn “have to’s” into “get to’s”.  Instead of saying, “I have to drive the kids to camp today,” or “I have to go to work today,” or “I have to go to the gym today,” say, “I GET TO….”  How many childless parents would give anything to have the opportunity to drive a child to camp.  How many unemployed people are dying for the opportunity to earn a paycheck.  How many other people have the opportunity to “Get To” work out at one of the best gyms in the world with some of the best coaches and best people in the world.

Recognize the abundance, good fortune and opportunities you have.  Don’t let even the smallest of things pass by without recognizing their beauty, importance and worth.  Find the silver lining in all situations.  Exercise your gratitude muscle and live a happy more productive life.

There is no SHOULD by CFNE

Never use the word “should.” “Should” implies failure. If you say, “I should go to the gym today.” You are implying that you won’t. Instead, say “I WILL go to the gym today.”

How did you do in 12.2? “I got 75 reps, but I SHOULD have gotten 80.”

This statement implies failure. You got 75 because that is the most that you could have possibly gotten given your situation at that time. Next time you might be able to do more, but that is because you are in a different situation. You have the advantage of already doing the WOD once and have more knowledge, skill, pacing, confidence, etc…

If you say, “I should have…” you are saying, “I was wrong” or worse, “I didn’t try.” We always give everything we have to every training session. We are Champions. There is no should. The only thing that counts is what you do, not what you should do.

NO EXCUSES!

Real Food Challenge

And we're off... time for some clean livin'.

Eat Meat and Vegetables, Some Nuts and Fruit, Little Starch, and…
NO PROCESSED FOODS

 This is not a weight loss challenge – it is a challenge to better our health and wellness, through eating only the best foods out there.

Will we see a loss of body fat during this challenge? Absolutely!
However that is simply a result of becoming healthier, by eating the way food was meant to be consumed… in it’s natural, unaltered state.

Real food grows in the wild – the way nature intended. “Food-stuffs” are man-made creations that may resemble food, but are truly not. We’re dropping that from our diets.

If you can’t hunt or gather it in the wild, it’s not something you should be eating.
(You won’t find a box of Chex Mix growing from a tree)

***

SCORING

Scoring will be based off of the grading below.
Measurements for Bodyfat (done by a coach) are highly recommended!!!
It is not a requirement of the challenge, but it is such valuable information to track your progress.
To be eligible for prizes, we must get your measurements!

4 Points
Perfect day of eating. No cheats.

3 Points
One minor slip. Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), a tortilla chip, a Cheerio.

2 Points
Significant slip, but not an entire meal:  One glass of wine or beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.

1 Points
Major slip. Pizza or pasta for dinner, 2 beers at a game, ice cream.

0 Points
More than one solid cheat throughout the day. 2+ meals lost.

***

BONUS POINTS

There is a chance for up to (3) Bonus Points per Day

• A WOD at CFNE, or an approved CFNE Travel WOD (see list below)
• 3 Meals a Day (Pre and Post-Workout Nutrition are exceptions)
• 50% of Each Meal is Vegetables. Fibrous Vegetables, not starches (such as sweet potatoes)

***
PRIZES
$20 Buy-In for all – Winner gets the Pot!
Along with that…
Winner
A YEAR supply of Fuel For Fire + Bottle of Cabernet & Chardonnay from FitVine Wine!
Runner Up
One case of Fuel for Fire + Bottle of Cabernet & Chardonnay from FitVine Wine!
Weekly Top Score
Fuel for Fire T-Shirt!
X

bottle of Cabernet & Chardonnay

For this challenge, follow the Golden Rule above – Eat Meat and Veg…etc.
It’s truly as simple as that.
That will categorize 99% of foods to be Whole Foods or not.
For that 1%, the “Grey Area”, here’s our challenge-specific rules:

***

Say NO to:

• Sweeteners… honey, agave nectar, stevia, coconut sugar
• Alcohol
• Dairy… cream in the coffee, cheeses, yogurt
• Corn and corn products
• Unnaturally processed condiments, dressings, sauces, marinades, or spices (read the labels)
• Dried Fruit
• White Potato, Rice, Quinoa
• Legumes (Peanuts, Beans, Soy, Chick Peas)
• Gum
• Canola, vegetable, soybean, grapeseed oils
• All protein bars as meals. Quest Bars, Kaleo Cookies, Lara Bars.
• Juicing fruit (blending is OK – fiber + vitamins are lost when juicing)
• All sport supplements that are not directly before, during, or after training
• Whey protein, UCAN, Fuel for Fire, Ultima, Kill Cliff… *See below for more details.

***

Commonly asked, and are OK:

• Deli Meats (as long as there isn’t sugar added)
• Bacon
• Sweet Potato (but not restaurant sweet potato fries… it can get ugly)
• Balsamic Vinegar (“Vinaigrettes” commonly have added sugars). Look into “Tessamae’s” dressings!
• Coconut, olive, avocado, and nut oils
• Coconut milk, almond milk
• Grass-Fed butter, Ghee, Nutritional Yeast, Baking Soda/Powder, Salt
• Green Beans and Peas… but not chick peas!
• Coffee (black) and Tea (unsweetened), Seltzer Water
• Chicken and Beef broth/stock
• Mustards and Hot Sauces made with natural ingredients (check labels for sugars, unhealthy oils). Franks Red Hot is a go.

***

“ Can you explain the Post-Workout deal? ”

      We encourage proper pre and post-workout nutrition! We are going to classify pre and post to be within 45 minutes of your workout. If taken outside that window, they will be points off your daily total. Whey protein (to include Fuel for Fire), UCAN, Ultima, BCAA’s, Creatine, Kill Cliff.


“ What about going out to dinner? ”

      It is not our goal to become anti-social cave-dwellers! Still go out and enjoy – just be selective with your orders. Every restaurant out there will have options for some sort of meat/seafood as the main course. Start with that, and ask for extra veggies for the sides. Good to go, and is in the clear for the challenge!


“ Can you explain the Bonus Points? ”

There is a chance for up to three bonus points per day, on top of the original four.

– A WOD at CFNE. We love seeing our athletes come to the gym and encourage routine class attendance. We also have a list of approved travel workouts, listed below.

– 3 Meals a Day. No snacking. It’s very easy to overdo snacking… and we don’t realize how much we are consuming. Focusing on three balanced meals a day will balance your blood sugar and control cravings.

– Each Meal contains 50% Fibrous Vegetables. Think greens here – starches such as sweet potatoes don’t count. Ever try a vegetable smoothie? Great option with breakfast!

***

RESOURCES

Fuel for Fire’s Challenge Facebook Page. Check it out!

Meal Plans and Shopping Guide

Having Trouble making Dishes? Try this Food Matrix:

Recipe Websites:

http://paleomg.com
http://www.paleoplan.com
http://nomnompaleo.com

X
Approved Travel Workouts!

50 or 100 Burpees for time

3 Rounds For Time: Run 800m, 20 Squats, 20 Push ups, 20 Squats

4 Rounds For Time: Run 400 meters, 50 air squats

7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats

For Time: 300 Air Squats

5 Rounds For Time: Run 200m Run 10 Burpees

3 Rounds For Time: Run 400m 30 Pushups

4 Rounds For Time: 10 Handstand Pushups Run 200m

AMRAP 12:  10 Burpees, 15 Sit ups

Walk 100m on your hands, every time you come down complete 20 situps

10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set

21-15-9 for time of:  Burpees, Air Squats and Pushups

Spend a total of 5 minutes in a handstand

For Time: Run 1, 2 or 3 miles for time

“Tosh” 3 rounds of 200, 400, 600m run – rest equal running time

5 Rounds For Time: Handstand 30 seconds 30 Squats

In 10 minutes complete 1 mile run and as many burpees as possible

5x400m Run, 1 minute rest

10x100m sprints, Every minute on the minute.

24 – 21-18-15-12-9-6-3 reps of Chest slap push ups and Jumping squats

Tabata Squats, Push ups, Burpees and/or Sit ups

10 Rounds of:  Handstand hold for :20, bottom of the squat hold :40 minute

For Time: 100 Pushups

3 Rounds: 50 Situps Run 400m

10 Rounds For Time: 10 Walking Lunges 10 Pushups

Lunge 400m for time

4 Rounds For Time: Run 400m 50 Air Squats

10 Rounds For Time: 10 Pushups 10 Squats

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.

For Time: Run 800m 100 Air Squats Run 800m

10 Rounds: Handstand 30 seconds, to Squat hold 30 seconds

May Paleo Challenge

Paleo-e1398725227804-1

PALEO CHALLENGE RULES

Eat Meat and Vegetables, Some Nuts and Fruit, Little Starch, and…
NO PROCESSED FOODS

 

This is not a weight loss challenge – it is a challenge to better our health and wellness, through eating only the best foods out there.

Will we see a loss of body fat during this challenge? Absolutely!
However that is simply a result of becoming healthier, by eating the way food was meant to be consumed… in it’s natural, unaltered state.

Real food grows in the wild – the way nature intended. “Food-stuffs” are man-made creations that may resemble food, but are truly not. We’re dropping that from our diets.

If you can’t hunt or gather it in the wild, it’s not something you should be eating.
(You won’t find a box of Chex Mix growing from a tree)


***

SCORING

4 Points
Perfect day of eating. No cheats.

3 Points
One minor slip. Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), a tortilla chip, a Cheerio.

2 Points
Significant slip, but not an entire meal:  One glass of wine or beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.

1 Points
Major slip. Pizza or pasta for dinner, 2 beers at a game, ice cream.

0 Points
More than one solid cheat throughout the day. 2+ meals lost.

***

BONUS POINTS

There is a chance for up to (3) Bonus Points per Day


• A CrossFit class at CFNE.
• 8+ hours of sleep every night
• 64oz of water

***

For this challenge, follow the Golden Rule above – Eat Meat and Veg…etc.
It’s truly as simple as that.
That will categorize 99% of foods to be Paleo or not.
For that 1%, the “Grey Area”, here’s our challenge-specific rules:

***

Say NO to:

• All flours. Almond flour, coconut flour
• All sweeteners… honey, agave nectar, stevia, coconut sugar, cocao
• Alcohol
• Dairy… cream in the coffee, cheeses, yogurt
• Corn and corn products
• Unnaturally processed condiments, dressings, sauces, marinades, or spices (read the labels)
• Dried Fruit
• White Potato, Rice, Quinoa
• Legumes (Peanuts, Beans, Soy)
• Gum
• Canola, vegetable, soybean, grapeseed oils
• All protein bars. Quest Bars, Kaleo Cookies, Lara Bars
• Juicing fruit (blending is OK – fiber + vitamins are lost when juicing)
• All sport supplements that are not directly before, during, or after training
• Whey protein, Fuel for Fire, Ultima, Kill Cliff… *See below for more details.

***

Commonly asked, and are OK:

• Deli Meats (as long as there isn’t sugar added)
• Bacon
• Sweet Potato (but not restaurant sweet potato fries… it can get ugly)
• Balsamic Vinegar (“Vinaigrettes” commonly have added sugars). Look into “Tessamae’s” dressings!
• Coconut, olive, avocado, and nut oils
• Coconut milk, almond milk
• Grass-Fed butter, Ghee, Nutritional Yeast, Baking Soda/Powder, Salt
• Green Beans and Peas
• Coffee (black) and Tea (unsweetened), Seltzer Water
• Chicken and Beef broth/stock
• Mustards and Hot Sauces made with natural ingredients (check labels for sugars, unhealthy oils). Franks Red Hot is a go.

***

“ Can you explain the Post-Workout deal? ”

      We encourage proper pre and post-workout nutrition! We are going to classify pre and post to be within 45 minutes of your workout. If taken outside that window, they will be points off your daily total. Whey protein (to include Fuel for Fire), Ultima, BCAA’s, Creatine, Kill Cliff. This window applies to any workout, whether at CFNE or not.


“ What about going out to dinner? ”

      It is not our goal to become anti-social cave-dwellers! Still go out and enjoy – just be selective with your orders. Every restaurant out there will have options for some sort of meat/seafood as the main course. Start with that, and ask for extra veggies for the sides. Good to go, and is in the clear for the challenge!


“ Can you explain the Bonus Points? ”

There is a chance for up to three bonus points per day, on top of the original four.

– A CrossFit class at CFNE. We love seeing our athletes come to the gym and encourage routine class attendance. Has to be at CFNE, and has to be a class!

– 64+ ounces of water a day. Each participating athlete will receive a CFNE 32oz Nalgene bottle. Drink two or more to meet your requirement! Coffee or juices don’t count – has to be pure water.

– 8+ hours of sleep every 24. This is time asleep, to include naps during the day. If you get up in the middle of the night for a few hours, those don’t count.

***

RESOURCES

What is the Paleo Diet?

Meal Plans and Shopping Guide

Having Trouble making Dishes? Try this Food Matrix:

Recipe Websites:

http://paleomg.com
http://www.paleoplan.com
http://contemporarycavegirl.wordpress.com (Jen Lawrence’s site)
http://nomnompaleo.com

***
LASTLY…
Use the comments below!

If you have a question about something, it’s almost guaranteed someone else has the same one too. Let’s not only use this as a FAQ (Frequently Asked Questions), but also to share recipes and experiences.

CFNE Master’s Competition

Masters2Strength Lies in Tenacity. CFNE Masters Competition.

Saturday October 26
9AM – 4PM

 

— Athlete Registration —

— Event Updates via Facebook —

— Heat Lists —

 

Timeline for the Day:

7:30 AM – Registration

8:00 AM – Athlete Briefing

9:00 AM – Heats Begin

3:30 PM – Awards Ceremony

 

WORKOUTS

Six Graded Events

 

___”Triple Take”___

AMRAP 3: 10 Thrusters, 10 Pullups

Rest :30 Seconds

AMRAP 3: 10 Powercleans, 10 Burpees

Rest :30 Seconds

AMRAP 3: 10 Shoulder to Overhead, 10 Box Jumps

Barbell – 95/65    Box Jump – 20″

55+ Division – 65/45, Jumping Pullups, and Step-Ups allowed

 

Movement Standard Videos:

                                                    Thruster             Pullup           Jumping Pullup (55+)

                                                             Power Clean            Burpee

                                            Shoulder to Overhead            Box Jump

 

___”Horsepower”___

Max *unbroken* Bench Press Reps (115/65) – 1 Min Time Cap

Rest :30 Seconds

Max *unbroken* Hang Squat Cleans (115/65) – 1 Min Time Cap

 

Movement Standard Videos:

Bench Press            Hang Squat Clean

 

___”Playground” (Floater)___

Agility Course for Time