(save your legs for Thursday)
Exactly how easy and convenient do you need to make healthy food in order to make better choices?
Consider the apple and your average middle-schooler.
That child, it turns out, is more than 70 percent more likely to 1. buy an apple at school and then 2. eat the apple if it's sliced already than if it's whole.
I "kid" you not: Apparently even eating a whole apple can be too much effort.
In the same way, my guess is you're more likely to eat a salad after a long day at work if one is pre-made. Or you're more likely choose a celery stick with peanut butter if you've already prepped the stalks. Or eat fruit if it's already washed in a bowl on the counter.
We are all busy and tired and stressed and tired and busy ... and tired. Simplification increases the chances of compliance, whether it's diet or exercise.
Everyone has schedules that make it challenging sometimes. You know yourself best. Under what conditions are you most likely to make the worst choices? What small things can you do to improve the odds of making better ones?
Hi! I’m Suzette Burns, a 62-year-old retired elementary teacher. My CrossFit adventure began in January 2014 after receiving a month’s membership for Christmas from my son and daughter-in-law, Kirk and LeeAnn. Having sat in total amazement watching them work out at two different boxes in Florida, I was VERY reluctant, but they assured me they had been in touch with Pat and he would adapt workouts to meet my needs. Not wanting to waste two young kids’ hard-earned money, I gathered my courage and quaking in my sneakers entered the box at CrossFit Latrobe for the first time.
True to his word Pat did adapt nearly everything for me. Instead of jumping on a wooden box I jumped on a 10 pound weight plate. Rather than do pullups on a bar I did jumping pullups on rings. Double unders equaled 3 times as many singles. Never having been overly coordinated or athletic I struggled and wondered if I would ever improve. My ankles rebelled against this new level of physical activity, and I would go home after a workout, ice them, and shuffle about my chores in great pain. If CrossFit was going to make daily activities so difficult, was it worth it? Always observant Pat and Phil noticed me limping, adjusted my ankles, and the pain began to subside. About this time my gift membership was finished and I made the decision to continue. A little over two years later this was one of my best choices ever.
Am I able to do the WODs at Rx level? No. Have I lost a tremendous amount of weight? No. Can I run marathons? No. Do I still have sore muscles after a workout? Yes. Why do I continue? Because I have gained strength, toned muscles, increased my stamina, become more confident in my physical abilities, learned an entirely new vocabulary (WOD, AMRAP, EMOM, etc.), and most importantly found a new circle of friends whom I treasure. Never once has anyone looked at me like I am hopeless or made me feel embarrassed. Instead there are always encouraging words and plenty of laughs from members of all ages.
Deadlifting 135 pounds, running 400 meters nonstop, and doing textbook thrusters and push presses are just a few of my accomplishments from the last two years. Working out with Kirk and LeeAnn urging me on was priceless, and I appreciate their “We’re so proud of you for sticking with it, Mom.” texts. My knees are getting closer to my elbows and I’ve traded in the rings for the pullup bar. My plan is to continue to stay as strong and fit as possible so I can live life to the fullest and “get off the toilet without assistance when I’m 90” (Pat’s ultimate goal for me). Plus it is rewarding to tell the kind young employees at Lowe’s and Tractor Supply that I do not need help getting that heavy bag of mulch or dog food through the store and into my car.
You can find me at CrossFit Latrobe Mondays and Fridays at 12:30 pm. I will even print your name neatly on the whiteboard (old teacher habit). Trust me you will not find better coaches or a friendlier workout atmosphere anywhere else! If I can do it, so can you!
Leading by example!
Every 40 Seconds – 1 Power Clean (60%)
Every 40 Seconds – 1 Power Snatch (60%)
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Overhead Squats (95/65)
This is Week 1 of a Power Clean and Power Snatch progression.
Record Loads and Times
_The only thing standing between you and your goal, is the bull-shit story you keep telling yourself as to why you can't achieve it!