HUGS!!!!!!

So today in my ramblings on the Internet (should I be working you ask? YES - shhhhh!)

I found this video, it made me smile and made my eyes tear up - I have been accused of being flirtatious, over the top, touchy, feely, but it all just comes down to love, and feeling the over empowering joy of knowing someone, anyone (sometimes) cares to feel you close to them, and wants you to know how wonderful a HUG can make your day! That, and I love hugs!!!

Please watch the following video, and share it with your friends and family, before you know it we will all be welcoming and giving freely hugs for the simple pleasure of knowing we can!

http://www.youtube.com/watch?v=vL7Jo_1Z3Y8

Love you guys!!!

Thursday 29, October 2009

WHEWWWWWWWW-

Today was a good one (I think)

5 x

15 hang squat cleans at 60kg
30 push ups

That was a grunter of a WOD - that is all I know! I can't think of one quiet person in the box today!!!!

Holy cow Chandler blew the WOD away with a sub 13!

Check out the main page and Ty's 48inch box jump - those pics are cool!!!!

14 Ways to Save $$$$$ being Paleo

Thanks to Chandler for finding the article, and thank you to Kelli for posting it on CrossFit Maximus website.

14 Ways to Save Money Being Paleo

1. HUNT, FISH, or FORGE - Reconnect with your caveman roots and get your food straight from the source. Or, if that's not really you - ask your friends there are lots of hunters here in Nevada, you never know one of them might take you out show you how, or let you have some of their catch - but be prepared to be the forager, and give em some berries or nuts. :-)

2. Be your own transportation - It's no secret gas is expensive, so take advantage of nice weather and bike walk or run.

3. Never pay for water - Lets all get ourselves one of those nice aluminum water bottles - less the BPA in plastic bottles, and never pay for water again.

4. Bring your own bags - Some stores are giving discounts to those who bring in their own bags - save the environment, and get a discount? Sweet!

5. Eat at home - Eating out is expensive! Put your chef hat on and get acquainted with preparing your food at home. Lots of recipes and instructions on the net, or just ask one of your Paleo buddies what they like.

6. Buy things in season - Fruits and veggies, when in season, are not only more nutritious and flavorful but also much less expensive. Stock up on frozen fruits and veggies as well as freeze or dehydrate fresh fruits and veggies to last you throughout the off season.

7. Costco - Stock up in bulk on your nuts, spices, olive oil, fish oil, even your meats - though it may not be grass fed, or pastured, it is still a good source of the fats, and proteins we need.

7. Make your own snacks - Mix up your own trail mix, dry your own jerky or even fruits for a tasty treat.

9. Quit drinking - Entirely - no not necessarily, but cut back and see a change in your metabolism, and your performance in your WOD's.

10. Eliminate the latte factor - $4 a day can be a lot to add up to like around $1400.00 for a year if you drank one close to everyday - pays for your box membership plus. :-) Besides that, watch the sugar and those spots we hate, be it love handles, or muffin top - sugar = blahhh. Try black coffee or tea for that caffeine high.

11. Experiment with intermittent fasting - Occasional breaks from food is OK (24 hours or less) can help increase insulin sensitivity and improve fat mobilization. 1 day of IF a week can cut your grocery bill by 15%.

12. Grow your own - If you have the space and the time, grow it and share it with all your Paleo friends.

13. Recycle - Save your bottles = cash

14. Less expensive cuts of meat - The great thing about Paleo is that you do not have to be afraid of fat. You can go for the less expensive poultry - drumsticks with the skin on it, bone in, skin on breasts (stay so much more moist than the boneless skinless ones) with beef, use a crock pot, ground beef or meat sauce, dice it for stew. Canned meats - inexpensive way to eat as well.

:0)

Art Ladanga - GET WELL!

Hi guys - most of you know Art, and his beautiful daughters Jackie and Jenny.

Well Art has had some intestinal problems for a few years now, and the medical community had a hard time diagnosing it. Yesterday, after a cat scan at the ER - it was found he had an "adhesion" in his intestinal tract.

He went in for surgery, they cleared it up and he will be good to go before we know it.

He is doing good and annoying not only his wife Flor, but the doctor with constant questions of when he can get back to CrossFit!

You go Art!!!!!

He is at Renown, Tower Building room 306.

See you soon Art, we love you!

Wednesday 28,October 2009

Today was a great day in the box!!!

We had some outstanding numbers on the board!

CrossFit Total

Back squat
Shoulder press
Deadlift

1 max rep on each total combined lifts = score for the day.

So, you build up with 2 lifts prior to our third and final lift

Rep 1 = what your max 3 rep weight is
Rep 2 = what you know your 1 maz rep is
Rep 3 = your new one max rep!!!!

Mel thank you again for not CF Totaling out, and helping with class tonight!

Tuesday 27,October 2009

A nice lady WOD for your beautiful Tuesday.

"Elizabeth"

21-15-9

Squat Cleans 60kg
Ring dips

First time most of us have done Elizabeth, and she like all the other ladies lives up to her name.

Monday 26, October 2009

After a long hard amazing weekend, we had a good hip opening body awakening metcon today.

5 rounds

10 burpee box jumps
20 heavy kettlebell swings (if you normally swing a 16kg, move to a 20kg)
250m row

This was a great way to start off the week!

Olympic Lift Certification Oct 24th and 25th

First and foremost thank you so much to the staff of Coaches that came to BBCF!!!
Second thank you to all the attendees for coming and making the amazing cert happen!

OK, so no idea where to start other than there will be some great changes in the box starting Monday the 2nd of November. I will actually be implementing them in all week, but I need to get my programming readjusted, and look at my notes etc.

Please take note, that Travis, Mel, Chandler, Scott, Jason, Gene, Alena, Ryan, and Denny all attended the certification this weekend. So please, as always if you feel you are struggling on a movement, or even the warm up drills we will be doing, ask any of us. We are so excited to share the knowledge we learned, and wanting all of you to grow and become stronger and faster with the help of the explosive Olympic lifts.

There is so much to say, but more so - so much to demonstrate!

Also, a huge thank you to the BBCF members mentioned above that attended the cert this weekend, your knowledge and ability helps me and everyone else - we all appreciate you!