3 deep breaths, GRAB THE BAR AND GO!!!!!

Just work.

Every time you hear the starting beeps and reach down to grab the bar for the first time, or the handle on the rower, or you crouch down for your first burpee - it's time to get some work done.

It's not time to game the WOD, to analyze how much you put on the bar, how quickly you can do the reps or even how bad it is going to hurt.

It is time to work.

 It is time to keep moving and get through rep after rep.

It is time to block out all of the voices, to let the music move you - to go into your dark place.

When you hear GO! it is time to stop thinking, and start working.

You can think about it before you step up to the bar; you can think about it as you are laying on the floor.

You can analyze how you did after, you can game your pace for next time, later.

For now, however, just work.

Alcohol - If you are going to drink, what do you choose?

Alcohol, one of America’s favorite poisons, is among the most celebrated and demonized substances in existence. While an excess of alcohol can be highly detrimental to health – and even deadly – a small amount can provide substantial benefits, especially if you choose the right variety.

Too much
As most of us have been told all our lives, drinking too much is no joke. According to statistics compiled by the CDC, roughly 88,000 deaths in the US each year can be attributed to excessive alcohol use. Besides addiction, poor judgement and death by alcohol poisoning, drinking too much, especially on a regular basis, can lead to high blood pressure, kidney disease and liver damage.
 An overabundance of alcohol can lead to cirrhosis of the liver, a condition in which scar tissue begins to replace healthy tissues. If cirrhosis continues for too long, the liver can fail entirely. Alcohol can also cause inflammation in the liver, due to the oxidative stress caused by it working too hard. Long-term drinkers are likely to develop a fatty liver. This occurs when liver cells become oversaturated with fat and as a result cannot function normally.

Drinking in excess can also wreak havoc on your complexion, because as it impairs the liver, the liver’s ability to detoxify the rest of the body, including skin cells, is compromised. According to Dr. David Colbert, the founder of New York Dermatology Group, “it may make us feel good, but alcohol is a hepatotoxin… what does someone look like who is dying of liver failure? They’re sallow, they’re pasty, they’re cold, their pores are huge.”

Just enough
While too much alcohol can lead to terrible consequences, a large body of evidence suggests that having one or two drinks per day can be very beneficial to health. One drink per day for women, and two drinks per day for men (according to USDA guidelines) has been found to reduce the risk of atherosclerosis (the hardening of the arteries), which can lead to heart attacks and heart disease.
A 2010 study published in Circulation, a journal of the American Heart Association, analyzed eight studies from Europe and North America, which included 192,067 women and 74,919 men. The researchers found that, “an inverse association between alcohol and risk of coronary heart disease was observed in all age groups.”
The study authors added, “alcohol is associated with a decreased risk of coronary heart disease in younger adults; however, the absolute risk was small compared with middle aged and older adults.”
Any kind of alcohol can deliver these health benefits, however, some varieties have additives and other compounds that are detrimental to optimal health.

Red wine – the healthiest option
It should come as no surprise, given the recent influx of reports on the health benefits of red wine, that this type of alcohol is our number one recommendation for your daily glass. The grapes used to make red wine contain an antioxidant known as resveratrol, which has been connected with improved memory, lowered blood sugar and blood pressure levels and longevity. Red wine also contains an array of polyphenol antioxidants, which are heart healthy, and may assist in lower LDL ‘bad’ cholesterol levels.
According to Dr. Jessica Krant, an assistant clinical professor of dermatology at SUNY Downstate Medical Center, “red wine contains more antioxidants than white, which may help to counteract some aging processes. I would say the best single drink to have to support skin health and minimize aging risks is a glass of red wine.”
Although red wine offers an array of benefits, the tannins that it contains can lead to a nasty hangover if you drink too much, or drink on an empty stomach. To avoid this, limit yourself to a glass or two, drink with a good meal, and make sure to rehydrate yourself with plenty of water. To get the most benefits from red wine, choose an organic variety, to avoid exposure to chemical additives.

Distilled, clear liquors – a good choice if you’re careful
High-quality, thoroughly distilled, clear spirits such as vodka and gin are gluten-free, and contain the least additives of any other types of alcohol. For this reason, they are the least damaging to skin. They are also the mildest as far as hangovers are concerned, because the distillation process reduces the number of congeners, chemicals which are produced during fermentation that have been associated with hangovers.
With any liquor, the risk is that it is easy to overdo it, since they are very potent, so be sure to exercise caution and monitor your intake closely.

Beer – some ups, some downs
On the upside, drinking beer has been linked a reduced risk of developing kidney stones, as well as to increasing bone strength due to silicon content. Beer also contains essential B-vitamins. As far as the downside, most beers are high in carbohydrates, which can lead to excess weight over time. Most beers also contain gluten, though there are gluten-free varieties available.

Brown liquors
Brown liquors such as bourbon, brandy and whiskey have been linked to the nastiest hangovers. Even a drink or two, if consumed on an empty stomach, can leave you regretting it the next day. If you choose these spirits, make sure to drink them with food, and follow with plenty of water.

The worst – sugary mixed drinks
Most of the fun, flavored cocktails you find at your local bar are laden with sugar. Many involve sodas, which are all-around horrible for health, and those that utilize flavor syrups often contain artificial colors and flavorings, as well as chemical preservatives. The sugar content of these beverages also heightens a hangover, and can add a sugar headache on to the misery of the morning after.
Sugar has been linked to a wide array of health problems and chronic illnesses, including obesity, type 2 diabetes and even certain cancers. It can lead to system-wide inflammation, wreaks havoc on the skin and accelerates aging.

A few words on hangovers
Hangovers are caused by several factors, including dehydration, nutrient depletion, the methanol and acetone compounds in some drinks, and the body’s withdrawal from the alcohol itself. The absolute best way to avoid one is to stick to one or two drinks per day – no more. Also, drinking slowly, and making sure you have something to eat with your beverage, can keep you hangover-free.
If you happen to have a crazy night, overdo it, and find yourself sick in the morning, there are natural ways to nurse the pain. First of all, drink lots of water. If your body is dehydrated, replenishing those lost fluids is of the utmost importance.
As soon as your stomach is able, a good, nutritious meal consisting of healthy protein and fresh fruit can work wonders. Homemade broth and bananas are two great foods to eat, as they can replace the potassium that too much alcohol seeps from your body.
Raw honey and freshly-squeezed fruit juice can also help curb a hangover, and many people swear by a cup or two of coffee to reduce the headache – just make sure to drink extra water to compensate for its diuretic properties if you go this route.
-The Alternative Daily
Sources:http://www.thealternativedaily.com/saint-patricks-day-choose-spirits-wisely
http://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
http://www.11points.com/Food-Drink/11_Alcoholic_Drinks,_Ranked_By_Hangover_Severity
http://www.huffingtonpost.com/2013/10/24/alcohol-skin_n_4146391.html
https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/effects-on-the-body/alcohol-and-your-liver
http://health.howstuffworks.com/diseases-conditions/cardiovascular/heart/alcohol-good-for-your-heart.htm
http://www.beekmanwine.com/prevtopas.htm
http://www.mnn.com/health/fitness-well-being/stories/5-natural-hangover-remedies
http://circ.ahajournals.org/content/121/14/1589.short

Paleo - Tequilla

HEART - Even if you don't see it, I see it in YOU everyday!

Heart.


This is what gets you through your WOD or your skill or your strength section when the going gets tough.

It is what guides you through the dark place, the place where all of your demons are screaming at you to stop.

That dark place where your demons are screaming at you to forget your goals, to forget your dreams, to forget what you told yourself you could do when you walked in the door.

Your heart silences them.

Your heart keeps you holding on for one more rep, it helps you have the confidence to add the 2.5# plates and get under it, it pushes you out of the bottom of your dip or gets your chin over the bar.

Heart is what makes you drive harder, push faster and pull stronger.

It is not something that you can change overnight, you do not just wake up one day and have the ability to push through any amount of pain.

Heart is won in many small battles against yourself. It is won when you take one less break, hold on for one more rep, row just a few seconds faster, lift just a few pounds heavier.

Heart is won when you sit on the floor crumpled, gasping for air and shaking, when you look back and know you could not have tried any harder.

Heart is won when you lay it all on the line, win or lose, you give it every last drop in your tank.

"A constant struggle, a ceaseless battle to bring success from inhospitable surroundings, is the price of all great achievements."
-Orison Swett Marden

Saturday 26, April 2014

Normally I don't post our Saturday WOD's, cuz I don't want to scare off the new people looking at our AWESOME GYM!

But today we did a memorial WOD here at BBCF and I will post it, along with a thank you to everyone who showed up from the lake and the surrounding areas.

It was awesome to have you all here - pictures to follow (I'm retard when it comes to posting stuff from my phone to web pages like pictures. HAHA)

"Manion" - originally posted 7-9-2011 on CF Main

7x

400m run
29 back squats 60/40kg

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Friday 25, April 2014

Skill:

I told you all week - LOGGGGGG IT!

Repeat your hardest day of the week

Strength:

Power snatch
15 singles getting heavier

*Hook grip
*Form
*Receiving stance
*Hip pop

Stabilizer:

Same

Metcon:

OOOOOOPPPPPSSSSS I said no more running this week

200m run
20 strict press 40/30kg
300m run
30 push press 50/40kg
400m run
40 push jerk 60/50kg

Safety - What, this is a CrosssFit gym...

Safety. Technique. Intensity

In our fight to get better, to get faster and stronger we often forget the order of things.

We push so hard, thinking only of intensity that we don't care when we drop a heavy bar from overhead and walk away huffing and puffing.
We forget that the bar is bouncing, moving into another athletes area, banging into a wall (or worse, into a shin).
We don't listen to the calluses or nails ripping away - we just push harder.

We neglect to use our hips, to keep our knees out, to keep our backs tight.

We don't care about the depth or the ROM, we only care about getting that rep ticked off, about stopping the clock.

We only give thought to putting it all on the line each and every time, to finishing fast, to having the highest intensity or the craziest WOD story.

But there is an order. An order that must be followed if you want to be hitting WODs next year, or in ten years.

You have the option of running your body supercharged now; for the moment - or to run it right for the rest of your life.

Which will you choose?

What order will you follow?

 

 

Thursday 24, April 2014

Skill:

3x ME
strict pull ups
strict wide grip pull ups
strict chin ups
rest 60-90 sec
LOG!!!!

Strength:

Hang snatch
15 singles

Focus on hook grip
Focus on hip pop
Focus on receiving position

Metcon:

4x
3 muscle ups
9 snatch grip deadlifts 80/60kg
200m farmer carry 24/16kg in each hand