Sun 2-1-09

WOW February already!!!  Are you ready to change you body by April 1?  If so rest up today and get ready to start your 60 day transformation challenge tomorrow.  We will be taking before pictures and going over eating plans tomorrow as well as doing the fitness assessment test.  Busy night.  Also please remember your dues for February.

Should this be the new push-up standard?  Post thoughts to comments.

Quote of the Day:

“Men often applaud an imitation and hiss the real thing.”

Sat 1-31-09

Rest day.  Today and tomorrow will be rest days so you will all be fresh for the fitness assessment on Monday.

Also please remember February dues on Monday and wear or bring whatever you want your before picture taken in for the 60 day challenge.

A New Take On Goal Setting

The new year brings a lot of goal setting out in people. Have you set goals this year? Do your goals sound FUN to you? An article I found talks about how to set goals so that they are enjoyable, on top of being successful.

Most of us set goals for ourselves to do things that are difficult for us to do. Instead, how about setting goals to work hard at something that is actually a pleasure?

It’s clear that the deep, fulfilling experiences in life are when we are very focused at what we really enjoy doing. So goals should start with that premise, and aim to create more of that in our lives. Here are five steps to create goals that encourage you to do more of what you love.

1. Stop thinking about the goal, and start thinking about the process….
2. Discover your best goals by watching what you like to practice…
3. Take action where your passion lives, and the other stuff will follow….

For the full article and the explanation of the 5 steps to take toward more fun goal setting, follow this link – This Is Why All Your Goals Are Bad For You

Here is a video tribute to some of the women of Crossfit…Real women Crossfit!

Quote of the Day:

My favorite animal is steak.

~Fran Lebowitz

Fri 1-30-09

The newest Wipe-Out contestants.

Click on the picture to view our picture gallery on SmugMug.

FYI…Monday is the first class of the month and all fees are due.  We will also be taking before pictures for all who want to enter the 60 day transformation challenge.  And for all who enter we will spend a some time on meal plans as well.

See you all tonight!

Quote of the Day:

“He who makes a beast of himself gets rid of the pain of being a man.”
-Samuel Johnson

Thurs 1-29-09

Recovery day. + 250 jumping-jacks

Here is an interesting article I found on Crossfit Balboa’s site:

Diet and Depression


Who is Dr Blaylock? Dr. Russell Blaylock is editor of The Blaylock Wellness Report, published by He is a board-certified neurosurgeon and a retired Clinical Assistant Professor of  Neurosurgery at the University of Mississippi Medical Center. He has practiced neurosurgery for the past 24 years and runs a successful private nutritional practice. His Wellness Report is full of information and CFB member Kurt, forwarded this tip on Fish Oil and Depression.

Blaylock Tip of the Week

Cure Your Depression with Fish Oil

Depression is epidemic in America. Researchers have documented the dramatic progression of major depressive illnesses over every decade of the 20th century, and the facts don’t lie. More Americans than ever are suffering from depression’s devastating effects, and it strikes at ever earlier ages. Even pre-teens are victims.

In fact, surveys have found that people born before 1945 were 100 times less likely to suffer from major depression at age 45 than those born after 1945. Even during the Great Depression, the condition was much less common.

What’s causing this spike in major depressive illness? The change in our diet is one major factor. Prior to World War II, people ate more vegetables and more wild meats and fish — foods all high in omega-3 oils. Surprisingly, meats were once rich in omega-3 fats because they grazed on plants rich in omega-3 oils. Today’s cattle are grain-fed, and grain has very little of the health-enhancing substance.

Studies reveal a link between the introduction of seed oils (vegetable oils) to American diets and an increase of depression in the United States. Seed oils contain mostly omega-6-type fats, which have been shown to cause the disorder.

One of the most sever depressive disorders is bipolar disorder, and it is devastating. Sufferers go through cycles of mania followed by deep depression. During the manic period, they can become exceptionally productive and energized, demonstrating tireless work habits and a mind full of clear ideas. Sadly, the periods of mania rarely last. In fact, they become ever shorter with time, only to be followed by a depression that can leave a person virtually crippled.

Conventional treatments like the drugs lithium and Depakote can have some nasty side effects, which many users feel are worse than the disorder itself.

Now, however, researchers have found alternative treatments based on a connection between bipolar disorder and low dietary levels of omega-3 fats.

Researchers also point out today’s unbalanced ratio of omega-6 to omega-3 oils brought on by the widespread use of vegetable oils, as mentioned above. Universal use vegetable oils places the consumption ratio of omega-6 to omega-3 fats anywhere Page 3 from 10-to-1 to as high as 20-to-1. This is a dangerous disparity. The proper ratio is 1-to 1, or as close to one omega-6 fat to every omega-3 fat as possible. Your ratio should never be more than 2-to-1.

Many people depend on fish as a source of omega-3 oils. Although they are an important source, some fish have such high mercury content that they should never be eaten.

Many of the flavonoids found in fruits and vegetables can also significantly reduce depression, as well as the risk of most neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. For information on these fruits and vegetables and more information on how to change the ratio of oils in your diet to fight depression.

Quote of the Week:

“…Seek any job; ask anyone out; pursue any goal.  Don’t take it personally if people say “no”, they may not be smart enough to say “yes”.”

–Keith Olberman

Wed 1-28-09


This looks good!

MEAT!  It’s what’s for dinner…

Pull out your crock-pot and give this recipe a shot…it has a bit of a kick to it—so it isn’t your classic meatloaf recipe—but it is all Paleo approved!
1 cup salsa (I used fire roasted!)
3 tbsp tomato paste
1 lb. ground beef
1 (4 oz.) can diced green chiles
1 egg
1 cup broccoli slaw
½ cup chopped or grated onion
2 ½ tsp chili powder
1 ½ tsp. garlic salt
¾ tsp each: pepper, ground cumin, and dried oregano

Mix ¾ cup salsa and tomato paste in a small bowl and set aside.  Combine the remaining ¼ cup of salsa, and all other ingredients in large bowl (use your hands!).  Shape the meat mixture into a ball or loaf and place in your crock-pot.  Top with the salsa mixture.  Cook on high for 2 hours or LOW for 4 hours.

Slice and serve with avocado and fresh veggies.

Quote of the Day:

“Discipline is the bridge between goals and accomplishment.”

-Jim Rohn