Choices

1. Sunday, April 3rd Dr. Mike Molloy will be giving an excellent presentation on how to become a better human, athlete and mom based on Paleolithic Nutrition. Come ready to learn and ask lots of questions.  This seminar is from 9-3pm and costs 40$. This is a very valuable resource. Please do not miss this!

2. Think about the choices you make in all aspects of your life. Are you happy with what is going on? Are you getting results, making progress, becoming better? If you are, hell yeah! Keep it up! If not, what can you do better? Sleep more, eat better, work harder. Turn that TV off 10 minutes earlier every night. Do one more rep before putting the bar down, every time.

The weather and the WODs have been heating up...Proof below!

Mike after "Fetal Position..."

Anthony making the slamball float...



Basketball and VB bros have been getting after it....

Community

Hey everyone, it's been a busy busy week!

1. I made a Facebook group for The Fort. Most of you are probably members, but if not, friend me or search "Fort Gym." It is a place where anyone can post thoughts, comments, recipes and discuss how sore we all are.

2. Nutrition and Lifestyle Seminar by Dr. Mike Molloy is Sunday April 3rd! You will learn how to be a better athlete, feel better and look better in a bathing suit. Sign up NOW!

3. I have been traveling to CrossFit New England quite a bit lately to learn and WOD with some absolute monsters.  "Game Day 5" was an absolute burner. Felt like Fran but with rowing.  Woof!

CFNE held a one hour talk about Mobility and the importance of proper movement.  Realize that the area that suffers is the area that you steal movement from.  For example, you are sitting at your computer right now reading this and your butt and hamstrings and hip flexors are getting jammed up from sitting. Your upper back is probably rounded forward. So, your poor lower back takes the blame for tight shoulders and mashed hamstrings. Rough deal.

So on that note...here is Anthony and Jen doing some foam rolling and trying not to cry! Nice work guys! They both have been working their asses off, and it really shows!

4. Paleo 80% of the time and hard work in The Fort goes a long way. Pounds lost, more weight moved, going shopping for clothes that fit, the ability to do push-ups are all goals we're working on.  Realize that we are a FAMILY all pursuing similar goals relentlessly. Act like it! Cheer on your teammates and celebrate their successes and failures, because both will happen. Guar-an-teed!

Evolution

The Fort is evolving.

We're all growing up a little bit. Becoming stronger, better, healthier and faster. But, we always need to be craving more...

Why am I writing this? Because on Sunday, April 3rd, Dr. Mike Molloy is coming to The Fort to give us all a boat load of knowledge about how to be EVEN better, faster, stronger and healthier.

Mike knows his stuff....he is a great dude and an accomplished CrossFitter.

So, sign up ASAP! More details to come. I am thinking a Paleo Potluck for lunch that day.

Later, kids!

Effort

It's been a great week so far! The effort in The Fort is badass, but what really matters is the work and discpline the other 23 hours a day.  Everyone is doing great and I can definitely see improvements.

The young Jedis have been improving each time they WOD. Can't wait for the season to start! This is after "Final Countdown."

Lisa brought a "sick letter" from her doctor telling me she couldn't participate in certain, FUN activities...

And PLEASE check out KStar's blog! If you have any issues(hip, knee, shoulder, etc etc.) get after them!

KStar Rant!

Weekend Wrap-Up

What's up everybody?!

Just got back from a great weekend in CT! I'd like to thank my "mom and dad" Dave and Lina for their typical awesome-ness.  And the SCF crew is just amazing. Such a great community and I am glad I call all those great people friends.

Dave playing around in the kitchen...

Ok, Fort members, get ready for the week. Few things to think about...

1. Mobilization!
2. Goals
3. Paleo Challenge-when are you all ready to start?!
4. One word to describe the Fort...

See everyone this week!

No Pain Face

Yo.

A couple thoughts....

1. Can you put both arms straight overhead without leaning back like the tower of Pisa?
2. Can you lie back and bring your leg to 90 degrees? Bend that same leg and bring it to your chest?
3. Can you move, in general, without pain?
4. How many minutes/hours have you been sitting down today? Yesterday? This week? Sitting equals tight hip flexors, pancaked glute muscles and short hamstrings. Get moving!

If No, to any of these questions, go to http://www.mobilitywod.blogspot.com/ and work on your business. A simple lacrosse ball does the trick!

If Yes, you're a flexible ninja.

The lack of mobility seriously impedes athletic development. Being able to move well without pain improves quality of life too. 

PS-Get ready for the Paleo Challenge. 30 days to become better and more streamlined moms, parents, athletes. Details to come.

Weekend Wrap Up

What's up everybody!?

I had a great, busy weekend. I visited Kevin O'Malley's Vagabond CrossFit to hear Dr. Mike Molloy speak the truth. His talk was called "The Anti-Inflammatory Diet and Lifestyle Seminar" and it was awesome! I do a lot of reading and research, but I learned a ton.  The importance of sleep, omega 6 to omega 3 ratios, how I can perform better in the gym and so much more.  The most important part of the seminar that I took away was Mike talking about how "there is just TOO MUCH inflammation in society." Inflammation is the root of all evil. Do yourself a favor and Google "gluten," "cortisol," and "hyperinsulinemia." Do your research and start making some changes!  Mike will definitely be making an appearance at The Fort in the future.

The VB dudes were here on Thursday learning the importance of core strength and the explosive speed and power that a snatch develops. Nice work fellas!

Joe and the dreaded plate slide...

The guys during "Burp N Snatch"...

Another point I took away from Mike's seminar was him saying, "But, it's just YOUR life." If you feel like shit, are unhappy with how you look, sick of your job/gf/bf etc., don't get enough sleep, its time for a decision. Continue down the path of mediocrity and boredom or begin to live and feel great! "It's just your life."