ROD 020512


Sunday, 05Feb12


Rest Day


Super Bowl Sunday

Alright NLP’ers, let’s not get to emotional today. You know that we are playing the New England Patriots. We have been working out hard all week, do we really want to destroy all the hard work we put into our bodies. No, seriously, we have to get out of that mindset that its OK to eat as much as the Brooklyn Bridge weighs, when really its not. We also have the big idea that because it’s Super Bowl Sunday, it’s the biggest excuse to eat like shit, when its really is not. I realize how pathetic this is. How did this tradition begin? There is no crossover between watching athletics and forcing food into one’s body. Will this epiphany stop you from making an annual three-pound Velveeta purchase on Super Bowl Sunday? Oh, hell no! I’ll buy that shit, try as quickly as I can to mix it with salsa and get it in the microwave before kickoff.

This doesn’t just go for football games, but most live sporting events. I don’t know why people feel the need to gorge themselves while watching an especially important sporting event, but I do, even though this is essentially like saying: “Hey, you guys out there on the field are physically fit in a manner that defies modern science, so I’ll appreciate that prowess by pouring fat into my arteries and drowning my brain cells in alcohol.” Don’t know what to make for that Super Bowl party this sunday? Well whatever you decide to bring or make for your friends and family doesn’t have to sideline anyone’s diet. Here are some healthy alternatives from Men’s Health.

Whatever you do, make our hot wings recipe. These wings are so delicious that they have the ability to instantaneously alter your life for the better—taste will seem like an entirely new and improved-upon sensation, your girlfriend will suddenly look like Minka Kelly, and the voices of your friends who showed up to your party justto root against your team will suddenly disappear until Monday morning.

2. On second thought, assign a guest to make our wings. You know how your hands and face look after you eat wings? Well that’s how your entire kitchen looks after you make them.

3. You know what is easy to make? Say, 10 of these incredible hoagies. Do as the great American Henry Ford once did: build an assembly line. As the bread splitting condiment captain, (politely) ask your girlfriend to be the meat and cheese maestro. The dog can help clean up any projectiles that may fly off the line.

4. Next to the bowl of chips and salsa, set out a bowl of extra-strength antacids. You will resist the urge to overeat, but the hot wings, beer, and chili will do to your buddys’ guts what Jason Pierre Paul plans to do to Tom Brady.

5. After the first scandalous commercial airs, taking out your smartphone and logging on “to see more” is not appropriate.

6. …unless it’s an all-guys Super Bowl party. Then stream it to the big screen.

7. Patriot wide receiver Wes Welker is a miniscule 5?9? and 185 pounds and Patriot tight end Rob Gronkowski is a refrigerator-like 6?6? and 265 pounds. Remember those facts. A guest will ask.

8. Reconsider the invite you extended to your girlfriend’s vegan pet therapist.

9. Because people unaccustomed to craft beers often don’t realize that some weigh in at over 11 percent ABV (which means a big bottle is equivalent to a bottle of wine. Read: highly irresponsible) be sure to pick beers that are under 6 percent ABV. Unless you want to play DD and drive everyone home after the game.

10. Speaking of beer. Variety is better. Buy two macros (we suggest a regular and light version), and a few different craft styles. Here are 32 ideas.

11. Never let the government plan your Super Bowl party. We can guarantee no one will come next year.

12. The Super Bowl is the only day of the year that girlfriends willfully and happily let their boyfriends wear replica sports jerseys—no questions asked. Take advantage. And while you’re at it, you know who else needs a jersey? The dog.

13. There are many fun things you can do at halftime. Watching Madonna is not one of them.

14. Skip the monotonous, mind-numbing pregame coverage and put the Puppy Bowl on the TV. You may even see a dog in a jersey.

15. Side bets on the Puppy Bowl: Highly encouraged!

16. Speaking of bets—that uncle with a serious betting problem? You’re taking a serious bet by inviting him to your party. If his team wins, he’s like the happy, lovable, funny Robin Williams in Patch Adams, but if his team doesn’t win, he’s the psychopathic Robin Williams in One Hour Photo.

17. Acceptable toppings for nachos include: jack cheese, pepper jack cheese, cheddar cheese, grilled steak and/or chicken, beans, sour cream, onions, tomatoes, any type of fresh or roasted peppers, guacamole, fresh salsa. Unacceptable toppings include: Velveeta or any other nuclear waste colored cheese product and any canned chili that is visually indistinguishable from dog food.

18. Cook early. If you’re still in the kitchen when the game starts, no one is getting up to grab you a spatula, or an oven mitt, or help you put out that fire on the stove. No one.

19. With Tim Tebow out of the running, 40 percent of the people at your Super Bowl party don’t really care about the game. They’ve come to eat your food and drink your beer. Serve them everything they could ever want, with a hefty serving of spite and passive aggression on the side.

20. But if any of those people “Tebow,” cut them off from all food and drink. Tebow doesn’t eat unhealthy food and he sure doesn’t do much beer drinking, so guess what—neither shall Tebowers. -Psalm 3:67

21. Dancing like Victor Cruz? Totally acceptable.

Enjoy the game!

ROD 011711


Monday, 17Jan11


Monday Morning Special

15/15  work/rest x 12 minutes each set

  • Shuttle runs (suicides) set up a short run & long run
  • DB Thrusters


  • Swings (16k women / 24k men)
  • Burpees


Monday Night

5 rounds for time of:

  • 15 DB Push press
  • 15 DB Rows
  • 15 DB Snatches
  • 15 DB Hang Squat Cleans


The Psychology of Eating

What we eat affects how we feel. Food should make us feel good. It tastes great and nourishes our bodies. When eaten in too little or in excessive quantities, however, our physical appearance can be altered, which can create negative feelings toward food.

By learning how to make better choices, you might be able to control compulsive eating, binging, and gaining weight. In addition to better appetite control, you might also experience feelings of calmness, high energy levels, or alertness from the foods you eat.

What factors influence our eating behaviors?

Experts believe there are many factors that can influence our feelings about food and our eating behaviors. These include:

  • Cultural factors
  • Evolutionary factors
  • Social factors
  • Familial factors
  • Individual factors

There also are positive and negative consequences associated with eating. For example, food might help you to cope with negative feelings in the short term. In the long term, however, coping with stress by eating can actually increase negative feelings because you are not actually coping with the problem causing the stress. Further, your self-image might become more negative as you gain weight.

What role does psychology play in weight management?

Psychology is the science of behavior; in essence, it is the study of how and why people do what they do. For people trying to manage their weight, psychology addresses the following areas:

  • Behavior — Treatment involves identifying habitual patterns of eating and finding ways to change eating behaviors.
  • Cognition (thinking) — Therapy focuses on identifying self-defeating thinking patterns that contribute to weight management problems.

What treatment is used for weight management?

Cognitive behavioral treatment is the approach most often used because it addresses both thinking patterns and behavior. Some areas addressed through cognitive behavioral treatment include:

  • Determining the person’s “readiness for change” — This involves both an awareness of what needs to be done to achieve your goals and then making a commitment to do it.
  • Learning how to self-monitor — Self-monitoring helps you become more aware of what triggers you to eat, and more mindful of your food choices and portions. It also helps you stay focused on achieving long-term progress.
  • Breaking linkages — Stimulus control is a technique that teaches you to break links between eating and other activities, such as not eating in particular settings and not keeping poor food choices in your home.
  • Distraction and replacing eating with healthier alternatives are also good coping mechanisms. Positive reinforcement, rehearsal/problem-solving, finding social support, and altering eating habits are specific techniques used to break linkages.

What does cognitive behavioral treatment involve?

Cognitive therapy addresses how you think about food. It helps you recognize self-defeating patterns of thinking that can undermine your success at weight loss. It also helps you learn and practice using positive coping self-statements.

Examples of self-defeating thoughts include:

  • “This is too hard. I can’t do it.”
  • “If I don’t make it to my target weight, I’ve failed.”
  • “Now that I’ve lost weight, I can go back to eating any way I want.”

Examples of positive coping self-statements include:

  • “I realize that I am overeating. I need to think about how I can stop this pattern of behavior.”
  • “I need to understand what triggered my overeating, so I can create a plan to cope with it if I encounter the trigger again.”
  • “Am I really hungry or is this just a craving? I will wait to see if this feeling passes.”


To lose weight, you must change your thinking. Weight management is about making a lifestyle change. It is not going to happen if you rely on diet after diet to lose weight. To achieve success, you need to become aware of the role that eating plays in your life and learn how to use positive thinking and behavioral coping strategies to manage your eating and your weight.

To help get you started, here are a few tips:

The “dos and don’ts” of healthy eating
  • Don’t skip meals.
  • Do keep track of your eating habits. (See “food diary” below.)
  • Don’t eat after 7 P.M.
  • Do drink plenty of water.
  • Do delay/distract yourself.
  • Do exercise instead of eat when bored.
  • Don’t eat while you watch TV, work, drive.
  • Do only eat in certain settings (kitchen table).
  • Do watch your portion sizes.
  • Don’t forbid yourself a particular food.
  • Do give yourself encouragement.
  • Don’t beat yourself up when you lapse.
  • Do think of eating as a lifestyle change.
  • Don’t weigh yourself more than once per week.
  • Do make healthy food choices.

The food diary

A food diary is a tool to record–in detail–what food you eat, when you eat, how you feel when you’re eating, and what you are doing (if anything) while you are eating. The diary can help you get a better understanding of what you eat and why you eat it. It also can help your doctor, therapist, or dietitian work with you to make the necessary changes for successful weight management.

© Copyright 1995-2009 The Cleveland Clinic Foundation. All rights reserved.

This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 7/11/2008…#10681

ROD 112410


Wednesday, 24Nov10



Complete 10 rounds of:
  • 20 Squats
  • 10 KB Swings
  •    5 Burpees

As quickly as you can.


Ways to Eat Healthy on Thanksgiving

By Ashley Farley

When most people think of Thanksgiving, they think of family and buffet-style meals. Eating anywhere between two and five servings seems to be typical at Thanksgiving, but there are ways to eat healthier without packing a separate Thanksgiving meal or nibbling at dinner. Continue reading…

ROD 051810


Tuesday, 18May10


Annadale AMRAP repeat of ROD 013010

Get as many rounds as you can in 20 minutes of: Post your rounds in comments.

  • 5 burpees
  • 10 kettlebell highpulls
  • 15 mountain climbers
  • 20 kettlebell swings


“When you come to the end of your rope, tie a knot and hang on.” – Franklin D. Roosevelt


Strength Training and Diabetes

If you have diabetes, you might want to consider strength training. Of course, any regular exercise is important for those with diabetes. Aerobic exercises such as walking or swimming can help you lose weight, improve your heart health, and better control your blood sugar.

Strength training is another form of exercise that is beneficial for those with diabetes. Also known as resistance training, strength training usually involves lifting weights in order to build muscle. You can also increase your strength by pushing or working against something that resists your weight, such as doing pushups.

If you have diabetes, strength training can improve your quality of life by allowing you to continue to perform everyday activities such as walking, lifting, and climbing stairs as you get older. Strength training can also help reduce your risk for osteoporosis and painful fractures.

Diabetes and the Benefits of Strength Training

If you have diabetes, research has shown that strength training can:

  • improve insulin sensitivity
  • improve glucose tolerance
  • help you lose weight
  • lower your risk for heart disease

In scientific studies, strength training has been found to improve insulin sensitivity in those individuals with diabetes to the same extent that aerobic exercise does. Extended periods of strength training improve blood sugar control as well as taking a diabetes drug. In fact, in those people with diabetes, strength training in combination with aerobic exercise may be even more beneficial.

Before You Start Strength Training

Talk to your doctor before you start any exercise program. Your doctor may want to examine you to make sure you are able to do the exercise program without injuring yourself.

Strength Training and Diabetes Guidelines

The American Diabetes Association (ADA) recommends that people with type 2 diabetes start a strength training program to help with blood sugar control. The program can begin with a moderate schedule (one set of 10-15 repetitions with weights up to three times a week). Once you become accustomed to the moderate schedule, you can move on up to three sets of 10-15 repetitions with weights up to three times a week.

As with any type of exercise, with strength training always warm up before exercising and then take time to cool down afterward.

ROD 050910


Sunday, 09May10

R-e-S-t Day


“Do not wait; the time will never be ‘just right.’ Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along.” – Napoleon Hill


Stay Healthy With Low Insulin Not Calorie Restriction
Low Insulin Not Calorie Restriction Lengthens Your Life
Posted by: Dr. Mercola
February 08 2003 | 7,306 views

A lean body devoid of fat may be more significant in determining lifespan  [and stay healthy] than a calorie-restricted diet, according to a new study of genetically altered mice.

The mice in the study were able to eat whatever they wanted and still stay slim because their fat tissue had been altered so it could not respond to the hormone insulin. Insulin helps to move sugar from the blood into the body’s cells and also helps fat cells to store fat. Continue reading…

ROD 040210


Monday, 03May10

11:00 am Class ROD

This is a timed 30 sec work / 15 sec rest w 1 min between each of 4 rounds

  • KB Snatches
  • MB russian twists
  • Bear crawl (cone to cone)
  • Box jumps 
  • Power rope
  • Umpas

It’s 53 days til summer… Are you ready?


Strongman Monday

This is a timed 1 min / 20 sec w 1min between each 3 rounds. Start with a 200 meter run, then…

  • Deadlifts #135
  • Barbell overhead press #95
  • KB swing 24K
  • Alternating see-saw double KB cleans 16K
  • Jumping Pull-ups (chest to bar)
  • Power push-ups on rings

 End with a 200 meter run.


A life spent making mistakes is not only more honorable, but more useful than a life spent in doing nothing. – George Bernard Shaw


New Proof that Bread and Rice Increase Heart Disease

Women who eat a lot of foods high in blood-sugar spiking carbohydrates, such as white bread and rice, are twice as likely to develop heart diseases.

Complex carbohydrates, such as fruit and pasta, were not associated with the increased risk of heart disease. This suggests that the problem is not carbohydrates per se, but rapidly absorbed carbohydrates.

The information comes from a study of about 48,000 people who were asked about their diets in detail. Previous studies have also shown a similar link between simple carbohydrates and heart disease risk….continue reading

ROD 042510


Sunday, 25Apr10


R-E-S-T Day


Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison


Obesity and fast foods – there’s little doubt about the link. Obesity has reached epidemic proportions in the United states. And it’s an epidemic that has grown side by side, step by step with the the fast food industry.

Eric Schlosser in his brilliant and shocking book, Fast Food Nation, describes the US as “an empire of fat,” and he lays the blame for this clearly and convincingly at the door of the fast food industry.

Obesity Fast Food Data

Twice as many American adults are obese today as in the 1960s. More than half of all adults and a quarter of all children are now obese. Over this same period, fast food has become cheaper and easier to buy.
Further evidence for the link between obesity and fast food can be found outside the US. Since the early 1980s, American-style fast food culture has spread like wildfire around the world… And obesity has followed, accompanied by its many unwelcome side effects: heart disease, diabetes, arthritis and other ills.

As people in countries like Japan and China have abandoned traditional healthy diets in favour of fast food, the rates of obesity and associated diseases have soared.

In countries which have resisted the spread of fast food culture, like France, Italy and Spain, obesity is far less of a problem. The good news is that there is now more awareness about the ill effects of fast food than ever before, thanks in part to books like Fast Food Nation and documentary movies like Morgan Spurlock’s popular and punchy Super Size Me.

There also seems to be a genuine change in people’s attituded to to food and how it is produced. As Schlosser says modestly of his book: “its success should not be attributed to my literary style, my storytelling ability, or the novelty of my arguments.

“Had the same book been published a decade ago, with the same words in the same order, it probably wouldn’t have attracted much attention. Not just in the United States, but throughout western Europe,people are beginning to question the massive, homogenizing systems that produce, distribute, and market their food. The unexpected popularity of Fast Food Nation, I believe, has a simple yet profound explanation. The times are changing.”

What can we do about fast food and obesity?

So what can we do to as consumers to tackle the problem of obesity and fast foods?

First, we can stop supporting the traditional, unhealthy fast food chains. Let’s rather buy from outlets that sell healthy alternatives. More and more of these restaurants and delis are opening. There should be at least one near you. Support it!

Another thing we can do is to lobby our congressperson (or MP or some other political representative if we’re in a country outside the US) to ban all advertisements that promote foods high in fat and sugar to children.

As Schlosser points out, prevention is far better than cure. “A ban on advertising unhealthy foods to children would discourage eating habits that are not only hard to break, but potentially life-threatening.”

Such a ban may sound far-fetched, until you remember that 35 years ago a ban on cigarette advertising sounded equally unlikely. Five years later Congress banned cigarette ads from television and radio. And those ads were directed at adults, not children.

Smoking has declined ever since.

It’s time we did something similar with obesity and fast food

ROD 041810


Sunday, 18Apr10


R-E-S-T Day

Emily Riddell prepares for the Southeast Regionals, by CrossFit Again Faster – video [wmv] [mov]

“One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again.”
– Henry Ford


Dealing with Carb Cravings  –    By Rick Kiessig

Like many people who move from a grain-based diet to Paleo, I too had trouble with carb cravings at first.

My solution was two-fold. First, I had tried a number of times in the past to ease my way into a low-carb diet, and ended up failing every time. This time, I decided to go cold-turkey. Although the first two or three weeks were very difficult, it got easier after that. The other thing I did was to find something that I liked as well as carbs, that was an acceptable Paleo food, but that had also been considered relatively taboo previously. In my case, that ended up being cream, in several different forms (plain, mixed with a little milk, mixed with baking cocoa, whipped, etc). If I had a carb craving, I trained myself to have a cup of cream instead. Rather than just drinking it, I eat it with a spoon to make it last. At the end of the cup, I found that the carb craving was almost always gone. If it wasn’t, I would drink a large glass of water, and that usually did the trick.

Two things I found to cause big problems in the craving area were the taste of something sweet (even toothpaste), and the smells of some carb-rich food cooking, such as bread or pizza (often coming from other family members who don’t eat like I do). The problem is that those tastes and smells can cause insulin to be released, which will lower blood sugar, and make you hungry. My solution was to eliminate anything sweet tasting from my diet for the first three months or so, and to replace the carb-rich smells with fat-rich ones, such as bacon. At the end of the three months, I found that sweets tasted much sweeter than before, and that I actually preferred slightly bitter foods (unsweetened baking cocoa is an example).

After being on Paleo for about 6 or 8 months (and losing 35+ pounds in the process), I fell off of the diet for about a week. I didn’t go back to my old ways, but “just” had one carb-rich item a day (rationalizations are a dangerous thing). However, by that time, my body had adjusted to low-carb, and as a result, I felt really terrible: fatigue, new aches and pains, and even bloating. Plus, I gained about a pound a day. After that brief experience which tied the theoretical to the concrete, it was easy to see how bad the carbs were for me, which also made them very easy to avoid. I never want to feel like that again.

Everyone is different, YMMV, but that’s what worked for me.

ROD 041610


Friday, 16Apr10


Happy Friday

This is a timed 30 sec (w) /15 sec (r) / for 4 rounds with a 45 sec rest between

  • Duck unders
  • Jumpin’ pull-ups
  • Dog up/down
  • DB Thrusters
  • KB swings
  • MB slams


Creating good habits is essential. Here’s a great tool to help you succeed:


Here’s a fast salad I whipped up in about 20 mins including defrosting the chicken.
Now on the ingredients:

Thaw your chicken in the microwave. While its thawing, chop up your veggies. I used half a cucumber, 1 roma tomato, good slice of red onion. Heat your skillet on medium heat with coconut oil. Place meat in oil and season to your taste. I used Chicken, Old Bay, Balsamic Vinegar and some garlic. At the same time, cook about 4 slices of bacon on medium heat. Pay attention to them orthey will burn quickly.

Cut your meat into bite size tasty morsels and dress your salad with what you like. I used Olive Oil and some more Balsamic Vinegar.

Enjoy…its good.


ROD 041510


Thursday, 15Apr10

  Tax deadline today!



Tabata Boxing

A timed 2 min of WORK at each station.  The last 30 seconds of each station everyone will do a abs exercisies called out by the trainer such as V’s, Planks, Bicycles, Leg raises, Crunches …… 

No rest between stations. …NO REST. We want 100% maximium effort from all the participants

  • Log jumps
  • B-A-G
  • Medball Slams… fast as you can go (10lb)
  • Umpas w/ Medball
  • B-A-G
  • Hit Mitt
  • Mixed Push-ups  (5 reps & switch)
  • B-A-G
  • 1 arm DB Clean & Press  (5 reps each arm)
  • Over-head Lunges  45lbs m/25lbs w


Paleo-Challenge Begins Today April 15 through May 15 2010

Today marks day 1 of the Nxt Level Paleo Challenge. Those of you that wish to participate must login the comments and tell us that you are participating and a weekly progress report. 

The idea is behind this challenge is to encourage everyone to go strict paleo for 30 days straight, no cheats (planned or unplanned). What a “strict paleo” diet does or does not include can be debated on its subtler points (and we’re happy to answer those questions), but the basics you need to know are the following:

ENCOURAGED FOODS: meats (preferably grass-fed), poultry (preferably pastured), fresh fish & seafood (preferably wild), eggs (preferably pastured or at least omega-3 fortified), vegetables, fresh fruit (& limited dried fruit), nuts & seeds (preferably raw and unsalted). (The organic versions of these foods will allow you to avoid pesticide residue.)

FOODS TO EAT IN MODERATION: minimally processed oils & animal fats (e.g., olive, avocado, walnut, coconut, lard, beef tallow–be aware that some of these are not meant for high-heat cooking but should be used raw) black coffee, tea, wine, beer, spirits, dried fruits (no more than 2 oz./day), nuts mixed with dried & fresh fruits (no more than 4 oz. nuts & 2 oz. dried fruit).

FOODS TO AVOID: dairy (e.g., milk, cheese, yogurt, butter, whey protein powder), legumes (i.e., beans, lentils, chickpeas, soy & soy products, peanuts, green beans, peas), cereal grains & cereal grainlike seeds (e.g., corn, wheat, wheat germ, barley, oats, rye, rice, corn, buckwheat, quinoa, amaranth), starchy vegetables (e.g., starchy tubers, potatoes, sweet potatoes), salt-containing foods (e.g., commercial salad dressings & condiments), fatty meats, soft drinks & fruit juices, sweets (i.e., candy, honey, sugars [sucrose, molasses, high fructose corn syrup, fructose, agave nectar]), diet sodas, refined vegetable oils (especially corn, soy, & canola), foods containing artificial sweeteners, chemical food additives

OK, so the next question is, what are the rules of this challenge? Well, that’s kind of up to you. While I think you’ll get the most benefit from going strict for 30 days (you need at least that much time to notice the changes in how you look, feel, and perform), we’re not trying to exclude anyone from partaking in the challenge. So if you want to do “moo-paleo” (i.e., paleo plus dairy), we still want to hear from you. If you’re just cutting out grains, we want to know how it’s going. If you’re giving up dairy but still eating dessert, don’t be afraid to chime in. Some people thrive on a black-or-white approach, others need to baby-step their way into better eating strategies.

If you’re already paleo, what’s in this challenge for you? Plenty. When was the last time you tried a new type of meat or a new way of preparing a vegetable? Can you dial in your diet even further by shifting towards more grass-fed beef while cutting out the occasional lunch meat? Perhaps experiment with a low-carb or very-low-carb paleo approach to see if your energy levels change? Or play with your macronutrient ratios, a la the Zone and see what happens (whether weighing and measuring or simply eyeballing)? We want to hear from high-level paleo people such as yourself–you’ll serve as great inspiration to the paleo noobs, believe it or not.

So if you’re in, please declare your intentions in the comments on this post. Let us know if you’re going strict or partial, but decide what you’re going to do and stick to your guns!

Lastly, I’d like to encourage some real-world group activities during the month (and perhaps at the end of the 30 days to celebrate). I’ll leave that up to you guys to discuss in comments here and throughout the month via blog comments since so much of this challenge has been reader-driven. Thanks for being such an intelligent, curious, thoughtful community of folks.