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."

No Escape 1 and Broken Heart

Happy Valentine's Day everyone!

People have been crushing WODs lately! Awesome work everyone.

This is what everyone looked like before No Escape 1....

This is what people looked like after....

Broken Heart featured burpees with weight, overhead walking lunges and LOTS of bear crawls.  Good times!

I'm going to a pull-up clinic tomorrow night at CrossFit New England. I am looking to bring back all the information I learn there and apply it to The Fort. Saturday I'm heading to Vagabond CrossFit in Brockton, MA for an all day Paleo talk by my friend Dr. Mike Molloy. We'll be having our own discussion about how to start living the Paleo lifestyle and how it can better your life soon!

It takes lots of hard work, sweat, discipline in and out of the gym to get results. Keep up the great work everyone.



"UnScared:

Un  (un) scared (skârd)
The Art of dealing with fear.
v. unscared, unscar·ing, unscares v.tr. To strike with no fear; no alarm.

Are you Scared or are you UnScared?

Be UnScared. If you are not getting the results you want or if you don’t perform, feel or look the way you want, search for the solution, and whatever you do, never give in to mediocrity."

-Brian MacKenzie, Founder, CrossFit Endurance

I love this quote. SO MANY people simply give in to the "mediocrity" and just settle. Ask questions, figure out what works, and get after it. 

Jen proves she is UnScared...

I've been scouring the World Wide Web for articles, information, videos, etc. on my quest to become a better, more knowledgable trainer.  I watch, listen, read and then put all of the good stuff to use in the Fort.  I am the guinea pig. Some of my favorite sites these days are....

http://www.tonygentilcore.com/

Great articles, videos about training

http://mobilitywod.blogspot.com/

Does your back, knees, shoulders, hips hurt? Watch the MWODs and work out your issues. But remember, no pain face.

Lisa and Deb work out their business...

http://www.t-nation.com/

More of a bodybuilding themed site, but unreal information regardless.

http://www.iamunscared.com/

Just great, useful information that truly works.

LOVE this ad about excuses....so, do you have any?

Matt Scott Warhawk 'No Excuses'

Post thoughts, questions to comments

Short Life, Long Reach

Lots of topics to discuss today...Sorry, it's been a busy week!

On February 4th, 2008, Nate Hardy, Chief Petty Officer, Navy SEAL was Killed In Action while involved in a firefight in Iraq. We are family friends with the Hardy's. Nate's death inspired me to want more out of life and to pursue my own dreams. Life is a long journey and I feel I am on this amazing path partly because of Nate's life.

Take 10 minutes and watch his brother Ben talk about Nate...
http://www.youtube.com/watch?v=S7NOQu1ihG8

Of course, this week featured training, snow, good food and unfortunately a couple injuries.

The VB dudes had one WOD due to Snowmageddon II. The deck is around 4' tall...the snow banks are around 8'. Spring time....NOW!

It is truly amazing working with the young bucks; each time they come to The Fort they are better, stronger and faster.  "Blue Devil" was their longest and hardest WOD yet and they crushed it.

Since we train so hard trying to attain our goals, injuries will happen. Tweaks, strains, pulls, cuts are things we just have to deal with and learn from. Hopefully they don't happen on a frequent basis.  If we tweak or pull something, put ice on it. Baby it for 24 hours, rest it, continue ice.  See how it feels after a couple days and go from there!

Ask yourself, who or what inspires you? What do you want to accomplish, through training or in life?