Blog entry October 2010

Has CrossFit unleashed your inner Greek god or goddess?  Perhaps you are a mild-mannered journalist ready to change into a superhero and amaze your friends.  Maybe you just haven't been to a good party on a Saturday morning and want to relive the glory days.  Whatever the reason, get gussied up and join us Saturday for a phenomenal costume workout!

Bring your friends, EVERYBODY IN COSTUME WORKS OUT FOR FREE!

• Time:  10am-noon, Saturday 30 October

• Location:  CrossFit Mount Olympus, Home of the gods

Bring finger foods or appetizers to share.  (Remember many people are not eating any sugar, so be kind!)

Here is a costume idea if you're stuck:

Hey there Mount Olympians!  We constantly research better ways to forge elite fitness. 

We practice POSE running because it stresses our bodies less, allowing for faster speeds and less wear-and-tear over time.  We found a similar solution to one of the most frequent injuries to CrossFitters--torn hands. Torn callouses tend to follow a lot of pull-ups. 

Torn hands are injured and require time off to heal. Time away from our marvelous pull-up bars do not forge elite fitness! This also leads to inability to grip a barbell, also a damper to your elite fitness goals.  Tape helps, but we have discovered a natural way to prevent torn callouses.  A small change in grip will allow you to train injury-free.  That's it. 

"There’s no need to rip your hands up in everyday training. Pär Larsson explains a pull-up technique that might hurt your ego but not your hands."

This week they posted an article that may not save your life, but should save your hands!  Read Pär Larsson's article Blood, Blisters, Sexism and Pull-Ups.  The download is free!  Your hands thank you.

We are now into the second week of the Six Week Fitness Challenge.  How has your eating and overall health changed?  Let's hear your stories!

We need to clarify a few rules. 

First, you MUST write down what you eat each day.  Everything.  Everyday.  You should already be recording your workouts. 

Second,  if you skip meals OR snacks, you lose those points.  Snacks can be small, like a piece of fruit or some veggies.  Plan ahead.

Third,  if you have healthy recipes you like, send them to info@crossfitmountolympus.com or bring them in to share!

Just a little reminder about why we're doing this, and why you may see drastic changes:

We begin our Six Week Fitness Challenge next week!  Sign up in the office.  Entry fee is only $10 (you have to be invested in it for it to work).  There will be prizes for the winners.  Everyone who participates will receive greater physical fitness and an increase in confidence!

This challenge will be scored only on how well you follow the plan. If you would like to come get before/after pictures taken, we can accomodate that.  The challenge will last six weeks, beginning MONDAY, 11 OCTOBER  and ending SUNDAY 21 NOVEMBER.  Why six weeks?  We are changing behavior and it takes time.

Each day you will start with 10 points that are yours to keep so long as you do the basics.  If you miss something, you lose those points. There are a number of ways to earn points. 

Everything must be recorded to count.  We will provide score sheets for food and workouts. 

Daily Basics:

• Food.  You keep 2 points for each meal that you follow the CrossFit food mantra:  Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
  • Breakfast (2 points)
  • Lunch (2 points)
  • Dinner (2 points)
  • Snacks (2 points)
• Sleep at least 7 hours. (2 points) Naps are allowed

Bonus Points:

• +1 point for each Workout of the Day at CrossFit Mount Olympus
• +1 point for each CrossFit Endurance workout.  Workouts must come from CrossFitEndurance.com
• +1 point for eating within 30 minutes of a workout (recovery drinks and bars are allowed)
• +1 point for bringing a friend to CrossFit
• +1 point for watching approved movies and writing a 1 page review.  Let us know if you have others to add.
  • Food, Inc.
  • Supersize Me
  • King Corn
  • Killer at Large
  • Chariots of Fire
  • Prefontaine
• +5 points for reading approved books and writing a 1 page review.  Let us know if you have others to add. 
  • The Paleo Diet for Athletes by Loren Cordain and Joe Friel
  • Born to Run by Christopher McDougall
  • Mindless Eating by Brian Wansink
  • The Time-Crunched Cyclist by Chris Carmichael and Jim Rutberg
  • The Omnivore's Dilemma by Michael Pollan
  • In Defense of Food by Michael Pollan
  • The Primal Blueprint by Mark Sisson
  • The Culprit and the Cure by Steven Aldana

Ready to make a change?  Let's do it together!!  That's what we're all about.