 Marianne used the force to traverse the rig during OCR class. Get Outside in MayYou might recall that I started using a Commit30 journal this year as part of my 2023 goal to be more organized. What I love about this journal is that it makes space to commit to a new habit each month (thus the name, Commit30.) Each month since January, I have been sharing a new 30 day check-list or challenge (if you're into that kind of thing) so that you can join me on my healthy habits journey. January we set SMART goals and intentions for the new year. February we committed to 30 days of showing your love and gratitude. March we completed 30 days of spring cleaning. April we reduced, reused and recycled for 30 days. This month we are getting outside everyday. You can walk, ruck, run, bike, in-line sake, skateboard, or whatever. Just get outside this month! If you don't like this month's 30 day challenge, make up your own. Harness the power of the Force this month and enjoy your life. May the force be with you.
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What Would You Do Without CrossFit?I have been doing CrossFit for 14 years. I started in March of 2010 and was instantly hooked. I can't imagine my life without all of the amazing fitness and capability that my CrossFit training has provided.
I frequently think about what I would do if I didn't have CrossFit. Before I started training this way I used to ride my bike long distances and in the gym I spent 20-30 mins on the elliptical and did more traditional bodybuilding exercises. But, I was no where as fit as I am now. I was not as lean. I was not as strong. I certainly was not as capable. What would you do if you didn't have CrossFit? How has it changed your idea of physical capacity? Share with me in the comments. Check out this fun podcast from Boz and Pat on what they would be doing if they didn't have CrossFit.  We have been training for THIS DAY for the past 3 months. Get ready to shine!  You will do the Shoulder Press if you choose the CrossFit Total  If you choose the Powerlifting Total you will do the bench press  Everyone will pull a heavy deadlift today! Podium Week Starts Today!Today starts Podium Week, our twice annual fitness testing week. Every December and May we take stock of our strength, skills and metabolic conditioning by performing the CrossFit or Powerlifting Total, an endurance workout and the Baseline. Repeating these workouts twice every year shows us our strengths and weaknesses. It shows us if our fitness is increasing or if we've hit a plateau. It can motivate us to stay committed our fitness program and can provide just the spark we need to take our fitness to the next level. We call it Podium Week because we will celebrate your WINS today. Did you get a PR? Yes! That's Podium worthy. Did you do something for the first time? Yes! That's Podium worthy. At the end of class your coach will set up some podiums and ask you to write your accomplishment on a small whiteboard. We'll snap your photo and send it to you as a reminder of your amazingness. We held our first Podium week in December 2015 with the CrossFit/Powerlifting Total, and that's how we'll start this week. The CrossFit/Powerlifting Total is best test of pure strength there is. The CrossFit Total was created by our favorite strength coach, Mark Rippetoe, who introduced it to the CrossFit community in 2006. We will pay attention to his coach's notes today: Here are some basic precautions that need to be followed for safety:
Here's an great video from one of the best strength coaches in the country, Jessie Burdick. Here's the original article. 
We have a spicy barbell complex on the menu today!
You Are What You Eat
I have heard lots of interesting conversations at the gym about the new docuseries on Netflix, You Are What You Eat.
When watching, listening, or reading "edutainment" it's really vital that we use our critical thinking skills. I have written about some of these skills such as: understanding correlation is not causation understanding probable statistics (statistical significance) It's also helpful to listen to critical (in a scientific way) reviews of the docuseries. Someone I trust to wade through all the silly bulllshit I see on the internet and on TV is EC Synkowski, founder of OptimizeMe Nutrition. We have completed her 800G challenge in the gym several times. Her nutrition coaching company has a solid foundation in science. She has a weekly podcast that addresses important topics in nutrition and lifestyle practices. She recently published a podcast on the Netflix show. It's short and to the point. I hope you find it a valuable perspective.
SHOW NOTES: This week, we're talking about Netflix's new docuseries, You Are What You Eat.†With a critical eye, we analyze the study that serves as the foundation for the series and unravel the complexities surrounding its findings.
Topics include:
Referenced articles Landry et al., 2023. Stanford Twins Study Kruger et al., 2017. TMAO in fish.
Click below if you'd rather just listen to the podcast. ​
Of course, it wouldn't be Foodie Friday without a recipe. In the spirit of the 800g Challenge here is one that is rich in fruits and vegetables from the good folks at THe Splendid Table. Just like last week's recipe, SHHH, it's vegan. Just add your favorite grilled or roast protein and you're good to go:)
Click on the image for a delicious roasted fruit and vegetable salad from The Splendid Table.
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