WOD Blog

12/1 Coach's Choice Saturday - FIRST DAY of Winter Spirit Advent

11/30/2018

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Today is the first day of our Winter Spirit Advent Calendar. Click on today - 1 - to see the advent activity.

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11/30 Foodie Friday!

11/29/2018

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Laurie is focused on getting it right! She is coming up on her 3rd year anniversary with us!
Have you finally recovered from the Thanksgiving holiday? Are you ready for the onslaught of Christmas cookies and eggnog? This is a hard time of year to stay on the rails of healthy eating. Remember my post about the Myth of Moderation (you can read it here)? This is the time of year when our scale of moderation goes south, waaaay south.
There's nothing wrong with indulging in a few holiday treats. The challenge is that most of us then follow with, "Oh, what the hell. I've blown my macros with this Christmas cookie. I might as well eat as many as I can stuff in my face." This type of thinking does not serve us very well. What if you really could east just one? What if you really could just have one drink? If you really can, HORRAY! You're stronger than nearly everyone I know. If you can't (like me, I'm totally not able to eat just one cookie or have just one drink) then you have a decision to make. Eat it all and feel no shame or guilt. OR eat none of it and feel no shame or guilt. Either way, the goal of this season is to make it through without feeling shame or guilt. Food is amoral, it is neither good nor bad, and you are not a bad person if you eat certain foods just as much as you're not a good person if you eat certain foods. You're an imperfect human person trying your best to navigate month where people celebrate and show you how much they love you through cooking. The best we can do is decide which cookie is the most special and eat it with unbound joy. Good luck!
If you show your holiday love through cooking, try giving your friends and family this incredible bacon jam. Yes, that's what I said: BACON JAM! Click on the image for the recipe.

Bacon Jam by Foodie with Family

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Today is the LAST DAY to order Honor Week Shirts.

Click on either image to order your limited edition shirt today!

Tomorrow is the first day of our Winter Spirit Advent Calendar.
Be sure to check out the blog to see what your first advent day activity will be.

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11/29 Mental Toughness Thursday

11/28/2018

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Heather Red Feather slams that ball. I know for certain she is the kind of friend who aids in virtue.
A few Sundays ago I shared this Cicero quote with you, “Nature gave us friendship, as an aid to virtue, not as a companion to vice.”
I have been thinking about this quote quite a bit. I interpret it to mean that our friends should make us better, not make us worse. Ideally, our friends encourage us to be our best selves. Friends encourage us to make healthy lifestyle choices. If you are trying to quit smoking, or reduce how much you drink, or go to the gym, or cook your own food, or eliminate processed carbs, or stop eating sugar, your friends should be encouraging you on that path. If you declare your intentions, a good friend will help you make good decisions, not belittle you or make fun of your choices. A good friend is one who respects your choices and doesn't say negative things about your choices even if they're "only joking." Really? Only joking? If someone is making fun of your lifestyle it's not a joke. It's not passive aggressive. It's disrespectful, mean, and it's aggressive. There's nothing passive about shaming you for your choices.
I think the people around us who shame, joke, or comment on our lifestyle choices do so because our choices put theirs front and center. It's human nature to compare ourselves to others, and especially so to our friends. But comparing ourselves to others is an invitation to suffer and be sad. Who want's to live in that world? I don't!
Once of the hardest things we can do in this life is to choose to be or not to be friends with certain people. It may sound harsh and disloyal, but if your friends don't help you be a better person, why are you friends? How does the friendship serve you? How does it serve them?
It's not unusual when you do CrossFit, count your macros, limit your alcohol, choose sleep over partying for your non-CrossFit friends to question what the hell you're doing. And, if after you explain to them the value of your choices for your health and well-being, and explain that your choices don't need to be their choices, and they still joke, belittle and demean your choices, ask yourself if they're an aid to your virtue or a companion to your vice.
I'd love to know how you interpret this quote. Do you agree with Cicero? Should your friends be an aid to your virtue and not a companion to your vice? Share with me your comments.

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12/4 #podiumweek Day 4 - Wednesday

11/28/2018

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Chelsy, Maelin and Duane all celebrate PRs and big lifts for their CrossFit Total.
Our #PODIUMWEEK continues today with a test of our endurance, Cindy. Cindy was first introduced to the CrossFit community on May 14, 2005 that is 13 and a half years ago! How long have you been doing CrossFit? Did you know it's been around that long?
I have written several times about the very cool lifestyle feature in Beyond the Whiteboard. Read this post if you missed it.
The BTWB Lifestyle feature helps you keep track of your sleep, hydration, mobility, nutrition, fish oil consumption and how your body feels. That is 4 of the 7 Whole Life Challenge daily habits. Since sleep, hydration, mobility and nutrition are common to both programs, you can bet that these 4 lifestyle factors have the greatest affect on your health and wellness.
We will be launching our own in-house lifestyle and nutrition challenge in January using the BTWB integrated Lifestyle and nutrition tracking features. We will not be doing another Whole Life Challenge, instead we will doing our own. How cool is that?
Our BTWB Lifestyle and nutrition challenge will take advantage of the tracking features in BTWB. You might as well start using these features now! It will be so nice to just have ONE APP for tracking our workouts, mobility, hydration, sleep, fish oil and nutrition! I'm psyched.
Our challenge will include regular check-ins with me and a nutrition coach with whom we are partnering. We will have weekly weigh-ins and measurements. We will set the challenge up just like the WLC. Part of your final score will be Lifestyle points, part will be workout improvement and part will be body composition.
So how do you get to the BTWB lifestyle feature? Read on to learn.
To access the Lifestyle feature, open the app on your phone. You can access it on your computer as well, but I know most of you use the BTWB phone app. Open the app and scroll down until you see Lifestyle.

Click on Lifestyle to open the tracking feature. from here it's super easy to quickly score your sleep, how much water you've consumed, how much time you spent on mobility, how you ate, how much fish oil you took and how you feel. Notice the scoreboard at the top of the Lifestyle screen. As you earn daily lifestyle points, you are compared to other people in the gym and all other BTWB users. You can see in the screen below that no one in our gym is currently logging lifestyle points and that the average daily lifestyle point value across all BTWB users is 56 (which is in the 75th percentile.)

Are you Joining us for Baseline & Beers this Friday at 5:30pm?
Bring a friend to class for free with a Toys for Tots donation.

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12/1 Coach's Choice Saturday - FIRST DAY of Winter Spirit Advent

Today is the first day of our Winter Spirit Advent Calendar. Click on today - 1 - to see the advent activity.

11/30 Foodie Friday!

Bacon Jam by Foodie with Family

Today is the LAST DAY to order Honor Week Shirts.

Tomorrow is the first day of our Winter Spirit Advent Calendar.
Be sure to check out the blog to see what your first advent day activity will be.

11/29 Mental Toughness Thursday

12/4 #podiumweek Day 4 - Wednesday

Are you Joining us for Baseline & Beers this Friday at 5:30pm?
Bring a friend to class for free with a Toys for Tots donation.

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12/1 Coach's Choice Saturday - FIRST DAY of Winter Spirit Advent

Today is the first day of our Winter Spirit Advent Calendar. Click on today - 1 - to see the advent activity.

11/30 Foodie Friday!

Bacon Jam by Foodie with Family

Today is the LAST DAY to order Honor Week Shirts.

​​Tomorrow is the first day of our Winter Spirit Advent Calendar. Be sure to check out the blog to see what your first advent day activity will be.

11/29 Mental Toughness Thursday

12/4 #podiumweek Day 4 - Wednesday

Are you Joining us for Baseline & Beers this Friday at 5:30pm? ​Bring a friend to class for free with a Toys for Tots donation.

Special Events

Categories

Archives

Tomorrow is the first day of our Winter Spirit Advent Calendar.
Be sure to check out the blog to see what your first advent day activity will be.

Are you Joining us for Baseline & Beers this Friday at 5:30pm?
Bring a friend to class for free with a Toys for Tots donation.