11 weeks left of 2020.   Where to focus till the end of the year?  Stay the course or add something new?  I’ve been thinking about a Fall project to end the year on a high note.  We rode out the last month of lockdown and made some positive changes with our May Challenge.  It was a good stepping stone but has left us asking, “What next?”  A problem with short-term challenges can be a lack of staying power.  Can stick with it in the short but not the long.  Challenges are worthy resets but permanent change can be elusive.  This time around, we are looking to hone in on sustainable, nutritional lifestyle changes.  A number one goal for many people I work with is to reduce midline fat.  It is a goal that brings them into the gym. Unless you are genetically blessed, I feel it is safe to say it can be a battle throughout life to keep the bulge at bay, especially with changing metabolisms and life stresses.  But it need not be a fight! After Thanksgiving we will be turning our focus to a mindfulness based approach to our eating practices and see what it nets us around the waistline.   Why?

I’m sure you have all seen the headlines about how obesity rates have reached epidemic proportions.  It is not, I will go out on a limb to say, due to lack of knowledge about what to eat. Most folks know more than enough. It is not news that eating whole foods are your best bet.  The CrossFit prescription to eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar and keep intake to levels that support exercise but not body fat is a great approach.   But it is often a hard prescription to follow because of the emotional ties we have to food. Emotions can be poor advisors.  If we want to make lasting nutritional changes that will benefit our physical and mental health, it is important that we understand our beliefs, thoughts and values around food and make choices accordingly.

Mindfulness around eating means taking the time to check-in with yourself before you eat.  It means creating some guidelines around mealtimes.  If you want to eat between meals take some time to sort out if it is actual hunger or is it stress or pressure that is causing you to want to snack.  How do you check in with yourself? What does that mean? We’ll talk about it.  What are meal guidelines? We’ll look at them. After Thanksgiving!

Upcoming Athletics Workouts.

Wednesday 6pm 10.7.2020

2 km row

50 solid push-ups


100-meter Farmer’s Carry

20 dumbbell deadlifts

30 ab mat sit-ups

WOD notes: 14 mins max for the row and push-ups – use as chance to focus on row technique and solid push-ups, not a race.  Row sub: is 1 mile run or equivalent ski erg/bike.  Use same weight for DB deadlift as Farmer’s Carry – 100 m carry starts from your spot in the gym and is meant to be unbroken.

Friday 4pm 10.9.2020

For Time:

800 Meter Run

50 single arm Dumbbell Hang Clean and Jerks

300-meter weighted run

30 Box Jumps

300-meter weighted run

50 Single Arm Dumbbell Hang Clean and Jerks

800 Meter Run

WOD Notes: 30 high for you box jumps i.e. 24-inch vs 20.  Hang Clean and Jerk can also be Hang Clean and Press or Push Press 25 a side, broken up best.  Weighted run is 1.5 lengths of side of gym using plate, sandbag, ball.