Thanks to CrossFit Keene for hosting this event today, those guys did a great job! We had a great time and I'm glad we were able to participate. The goal of this fundraiser was to raise money to help in the fight against MS, if you'd like to see more of the details of Burpees4MS check out Buprees4ms.com. Granite State Kettlebells was represented by Beth Zinn, Cheryl Bagster, Mike O'Donnell, Mike Gianferrari, and me. The goal was to do 350 burpees for time, we divided the burpees up and each of us did 70. Only one person on the team at a time could be doing burpees, so we did 10 at a time then switched people. Everyone did an awesome job and we finish up with a time of 16:45. I can't tell you how awesome I feel to be part of the great community that we have!
Wanted to give a shout out to all the GSKB members that ran in the Franklinstein Fun Run today! Thanks for supporting a great cause and a great school. You all did a great job. For Carmen and Leatrice it was their first time running a 5K. Cheryl and Forrest did a great job. Mike G and Mike O kicked butt carrying a 16K kettlebell throughout the race, once in a while I pitched in to help carry it. Thanks everyone for participating. Way to go Beth for putting the race together for all of us to have a great time!
Next Saturday will be a normal 7:45 AM Team workout so be ready to crush it!
I was on my way to the gym this morning searching for something decent on the radio and came across someone talking about weight loss. It was a report on a study done by Harvard Medical trying to determine if diet soda was better than regular soda. The study used teens that consumed at least one regular soda a day and were overweight. They had one group of teens drink diet soda and water for a whole year and another group of teens drink the same way they were drinking (regular soda). The results were that the teens that consumed the regular soda gained 4 more pounds over the year than the teens that consumed the diet soda.
I don't get it, both groups of teens continued to gain weight and they called it a win, nothing improved, the kids were still on the road to obesity and sickness. Depending on who you talk to, because of the chemicals in diet soda the kids that are drinking diet soda have accelerated their journey to sickness. Maybe they think using diet soda to help kids get off regular soda is like using methadone to help get someone off heroine. I don't know, but I'm not buying it. If I were a conspiracy theorist, I'd say a soda company funded this study.
If you swap out consuming a chemical laden sugary substance for a chemically laden non-sugary substance then(in my small mind) it is the equivalent of swapping cow poop for horse poop. It's still poop! I get how hard it is to stop drinking soda entirely, I've done it and so have lots of other folks. We didn't slow weight gain, we lost weight and gained health! So, c'mon kids drop the soda ENTIRELY.
Today was lots of fun! So if you skipped todays Team Workout you missed out! We had 6 teams of 2 people, we did an 30/30 interval, one team member worked for 30s while the other rested and then switched. We did it for 5 minutes straight per exercise.
The exercises were:
Wall Ball shots
Double kettlebell push press
Rotating sandbag lunge clean
After a team member got done with their 30 seconds they would write down how many reps they did. We totaled all the reps after we were done and here's the results.
Kathy and Phaedra: 429 total reps
Jen and Forrest: 474 total reps
Dan T and Cheryl: 433 total reps
BZ and Jaimee: 366 total reps
Dan M and Joe Q: 402 total reps
Joe B and Jeff: 402 total reps
I love seeing everyone kicking butt at these Saturday Workouts! Keep being awesome!
Today was a pretty fun workout! We had 2 teams of 4 people, we started off with everyone on the team doing 150 single unders, then each person on the team had to do 50 wall ball shots (16/12) 50 tuck ups, 50 squat thrusts, 50 low rows, 50 pull ups, then the whole team had to do 150 more single unders. We did the workout for time. The rules were that only 2 people on the team could work at a time. The teams were, Joe B, Jeff, Tyler and Ben for team 1 and team 2 was Cheryl, Beth, Dan M and Dan T. Team 1 finished with a time of 20:08 and Team 2 finished with a time of 18:43. It was lots of fun with a bunch of fun people! Thanks for coming and I'm looking forward to more folks for next Saturdays Team Workout!
This post may sound crazy but, I promise I'm really only thinking of helping you be successful! We're starting our next 30 Day Paleo Challenge on Saturday Sept 1, have you done any planning for it? One of the things I suggest is to make sure you can avoid any temptations that might make staying strict harder. Clear out your fridge, freezer, cupboards of the non-paleo foods. Practice accelerating past the fast food joints and other places that you will contribute to jumping off the wagon. Remember, you and I are human and if we face temptation long enough we will give in, we're not that strong, so we should avoid it!
Something else that is very helpful is to set up all the meals you plan to cook in the week, or if you're good at long term planning, plan for the whole 30 days. That way you know what you're going to shop for and are less likely to go to the parts of the store that would de-rail you.
What are some other things you might plan for to help you be successful?
This morning was a great workout! We were outside and unfortunately fighting off a few mosquitos during the workout but it was awesome anyway! Here's what we did:
20 minute AMRAP - Team members need to stay at station until everyone is done then they can all move at once.
Drag weighted tire length of building and back, 200 feet (M 80#, W 45#)
20 - 2 hand Swing release
10 Squat thrusts
5/5 Lunge jumps
We did a boys vs girls, the ladies team was Beth, Cheryl and Jen. The guys team was Dan and Joe. Each team got through 5 times. Good times had by all!
See you in the gym!
It's the end of week 4, what changes have you noticed during this challenge so far? I'd love to hear how you're improving, keep in mind it may not be how you first intended. For example, the first time I did a paleo challenge, I really just wanted to see if I could stick to it for 30 days, which I did and realized some cool stuff like cutting out dairy made my skin clear up, if I got hungry I didn't have one of those nauseas, low blood sugar dizzy spells I used to get. So I stuck with it and a couple of months later realized I had dropped about 4" from my waist. So, whatever your motivation for doing this challenge is, stick with it and I think that you'll get a lot more out of it than you might think.
Paleo Points - how are you doing? Please send me an update on your point totals so far! I'm at 175 so far.
Cooking for the week
One of the things that make it hard to follow a paleo lifestyle and diet is that you have to prepare your food. You know get some ingredients put them together in some tasty semblance and cook it. For some that's a crazy notion! Swome folks are just wicked busy and can't find time to cook each day. Let me say, I understand when 'life' gets in the way of preparing quality food. One of the things I've done to help with that is to pick my least busy day and prepare several meals ahead of time. Plan which ones you want on what days you want to have them and pop the ones you're planning for later in the week into the freezer (just remember to take them out in time to thaw) then voila one less thing to worry about during the week. If you prepare food for the week please share how you go about it, I think we would love to hear how you do it!
Recipe - Steak Dry Rub…Really good! This recipe is from everydaypaleo.com. I made this for 4 pounds of steak this Sunday and I have a bunch left over!
Please check out Diabetes-Warrior.net and read about how the nutritional powers-that-be aren't on board with paleo yet.