Day three of the paleo challenge has passed and according to
what people have recorded it looks like everyone is doing
great so far. I personally felt a little sluggish today probably
due to the lack of sugar intake but but I managed to knock
Fridays metcon out and did pretty good on the time, better
than I thought I would do as tired as I felt. We have over
twenty students in the cave and i am sure we will all see
some impressive results by the time it's over. Hopefully the
results will give some good reason to switch to better eating
habits for the long run.

Keep up the good work Cave Dwellers.


Aaron W. Pounding Out Some Seal Clap Push Ups

Workout Of The Day

7 Min AMRAP Of:
5 Deadlift 225/155
15 Push Ups

Rest 3 Minutes

Then Do 10 Min AMRAP Of:
Run 100 Meters
12 KB Swings 55/35
10 Pull Ups

By Denise Choate
If you listen to most people, anger is something to be avoided at all costs or something to be suppressed. Of course there is the other extreme, think the Jerry Springer show, but that type of anger or tasteless shows like it, depicting lots of unhealthy anger are not the kind of anger we are addressing in this post. Have you ever wondered why in social situations, people avoid bringing up religion, politics, diet and exercise? It’s because we are all afraid of making someone else angry and we often don’t know how to express our own anger appropriately.

If you check out the self help titles on Amazon.com there are 7,126 books whose topic was anger. I know this because I searched the book titles yesterday. A lot of the authors covered anger as bad. I saw book titles that presented anger in different social contexts, how anger can wreck your marriage, or the most effective ways to get rid of anger and that’s what I associate anger most with, something destructive that needs to be eliminated. But is there a positive aspect of anger and if so, how can it be harnessed constructively?
The obvious answer is, yes, anger does have a positive side. One of the many things that anger does, but by no means the only thing, is to alert us to the need for change, essentially. For example; when was the last time you were so relaxed that it made you want to write a letter to your congressman? Anger is motivating.

So the next time you get really angry with yourself for eating that unapproved food item, skipping a work out, or saying the eff word because you were angry you missed a workout, take a second and see what needs to be adjusted. Anger is always a sign that something needs to be changed. It might be as simple as your attitude. Then decide what you will do next time the situation comes up. Practice it mentally in your head and instead of being angry at yourself, use that all that angry energy to, you guessed it, try it again.



Workout Of The Day
3 rounds of
Side Plank 30 Sec hold 30 sec rest

Strength:
Shoulder Press
3 x 5 @ 40-50%
3 x 5 @ 65%

MetCon:
5 Rounds Of:
9 Thrusters 95/65
12 Box Jump 24/20
200 meter run with med ball

Erika Bucheli

I drove up today to San Ramon to train at California Strength, a gym well-known for their coach Glenn Pendlay, their athletes (youtube Donny Shankle if you want to see a strong mofo) and their Olympic lifting. I had been debating for about two weeks whether or not I should call the gym to come up and train. I finally decided to call yesterday, and boom, there I was at 7:50 AM on Highway 120 driving (well, speeding) to get to San Ramon before 9 AM.

I got there around 8:30 (please don’t tell my mom that I turned an 80 minute drive into a 50 minute one), early like I always am. I first met Lindsay Taylor, who owns CrossFit CenCal with her husband in Stockton. Then the guys started to roll in around 9:15. Then we got to lifting. Guess who worked with just the empty barbell? Guess who smacked herself in the forehead with that same empty barbell? Guess who learned a lot of great stuff and is going to join the Cal Strength weightlifting team? If you answered “Erika” to all of those questions, you get a gold star. Coach had me working with the barbell for a good 45 minutes before I even got to put on 5 kilos. I smacked myself in the forehead because my grip was too wide on the snatch. And... at the end of the day, I decided that I wanted to be a part of the team.

That means I’m the rookie. But it also means I was invited to stay and have lunch with the group. Coach’s tri-tip was phenomenal. I think I could write an entire essay on that alone. I was handed a slab of meat stuck to a fork and a plate. I ate like a dude. But, apparently I didn’t eat enough. Coach said they needed to get me eating like a weightlifter. I said, “I ate what you gave me!” and Donny Shankle said, “The Lion doesn’t throw meat to the cubs, the cubs must learn to take it.” That Shankle, he’s a philosopher.


Jeff L putting his head through the window at the top of a plate burpee


Workout Of The Day

Skill:
Rope Climb 10 min

MetCon:
15-12-9-6-3
Clean & Jerk 135/95
claping Push Up

Foam Roll 10 Min

Do you have bad habits? Have you ever found yourself nervously clearing your throat when you enter a room, how about chewing your nails, misplacing your keys or mindlessly driving for miles while ruminating about someone else's annoying habit? Don’t be embarrassed, everyone has a bad habit or two and although not all bad habits are equally “bad” for you, some habits fall higher or lower on the scale of severity depending on the the impact they have on one’s life. Guess what? Good habits, bad habits, all habits start and end in the same way. Would you like to know what that way is? I’ll tell you. It’s called REPETITION. The word practice also illustrates my point beautifully. In order to build a habit, we consciously or unconsciously repeat or practice an action. It really is a simple process and not nearly as complicated as we often tell ourselves that it is. Now don’t misunderstand what I am telling you here, the process is simple, but it ain’t always easy.
Tomorrow, 21 students and coaches are going to be entering the paleo “cave” to break “bad” eating habits, among other things. I am looking forward to actually following through this time. Hey, what can I say, I have a problem with quitting. So this time, with the accountability and support of my fellow cave people I am determined to be a different kind of quitter this challenge. How about you?



Workout Of The Day

Chin Ups
3x3 strict
3x3 5 sec Neg
3 sets max hold at top

Front Squat
3 x 5 @ 40-50%
3x5 @65%

MetCon:
7 Min AMRAP Of:
7 Squat Cleans 155/105
7 C 2 B Pull Ups

Ever heard the term “Bank run”? Sounds like it could be kind of bad. Brings up images of the the stock market crash of 1929 or in our current economic crisis, the Occupy Wallstreeters and all those tents blocking the way to the banks and lack of sanitation, all that litter and broken glass. Whew. Okay, not that kind of a bank run.
Berry Worden, our morning boot camp coach and his friend Christine Mount are organizing a team to participate in the 5th annual Stair Climb with The American Lung Association aptly named, Stairway to Heaving. Don’t let the name fool you, it’s supposed to be a lot of fun and we know that a lot of you won’t mind heaving for a good cause. The run takes place in the Bank Of America Building in San Francisco on Saturday, March 31, 2012. The time is from 8:00 AM to 11:00 AM, which is a good thing because I might need all three of those hours to run up and then walk down all 52 stories of it. If you are interested in participating in the run or donating please follow the link provided to the event page on facebook. It would be really cool if we could get a group together to support this important event and maybe do a little sight seeing too.

Talk about heaving. Have fun with this WOD.



Coach Berry Worden and his 5:30 AM Crew

200 Meter Run
80 push ups
70 Squats
60 sit Ups
50 Dbl unders
200 Meter Run
40 SDHP 95/65
30 Box Jumps
20 Plate Burpees
10 Pull ups
200 Meter run