RECIPE: What Are You Cooking for the Holidays?

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CrossFit:

Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

Notes: Build over the first three sets to a challenging but technically sound weight. Repeat for four more sets.
TIMECAP: 20:00

    Every 7 mins for 21 mins do:
    15 Assault Bike Calories
    8 Bar Muscle-ups
    8 Power Snatches
    15 Assault Bike Calories

    GEAR: 3
    10 Calories, 8 muscle ups for women.

    Competition: 95/65# Jumping BMU (Above Head)
    Performance: 12/8 Cal 65-75/45-55# Jumping BMU
    Fitness: 10/7 Cal 45/35# Push-Up

    Recipe:

    Thanksgiving is one week away! Remember these healthy holiday dishes from Nick Massie? Grab a pen, paper and make your grocery list!

    A Massie Holiday: Bacon Butternut Turducken
    by: Nick Massie

    Chipotle Bison Chili With Butternut Squash
    by: Nick Massie

    Christmas-Morning Quiche Lorraine
    by: Nick Massie

     

    Acorn Squash Molcajete
    by: Nick Massie
     

     https://journal.crossfit.com/article/what-are-you-cooking-for-thanksgiving

      ARTICLE: How To Improve Your Sleep Today

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      CrossFit:

      For time:
      60 AbMat Sit-ups
      50 Toes-to-bars
      40 GHD Sit-ups
      30 Pull-ups
      20 Strict Pull-ups
      10 Bar Muscle-ups

      Competition: 50-40-30-20-10-5
      Performance: 50-40-30-20-10-5 Sit-Ups Toes as high as possible GHD Crunches Ring Rows Banded Pull-Ups Banded C2B
      Fitness: 40-30-20-30-20-10 Sit-Ups Knee Raises GHD Crunches Easy Ring Rows Moderate Ring Rows Hard Ring Rows

      Article:

      Quality sleep is imperative if you want to improve your mindset, performance and overall health.

      You can’t be the best version of you if you’re tired, sluggish, dependent on caffeine or other stimulants, unfocused, lethargic, anxious, or stressed. Getting adequate, restful sleep has to be a priority if you want to make positive changes in your fitness and life.

      I recently started sleeping on a tomorrow sleep Mattress, and using the Tomorrow Sleep, Sleep Tracker Data to help me get even better zzzs. I can’t believe how comfortable the medium-firm version of this hybrid mattress is! I thought I was sleeping well before, but I feel even better when I wake up after a night on this new mattress.

      Here are 5 tips

      1. Get a bed that you LOVE being in. Get the comfiest, most supportive mattress than you can afford. You spend over 45 hours a week in it, and it has a huge influence on your health, so invest in it. Purchase bedding that feels amazing and pillows that are like clouds to you. I like to create a bedroom space that’s simple, comfortable, uncluttered and calming.

      Read More http://mentalitywod.com/12255/how-to-improve-your-sleep-today/

      ARTICLE: CrossFit for High Schoolers

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      CrossFit:

      Find your Push Press 5 Rep Max.

      5RM TIMECAP: 20:00

      For time:
      Run, 1 mi
      40 Box Jump Overs, 30/24 in

      TIMECAP: 16:00
      Competition: 24/20”
      Performance: 20/16”
      Fitness: 1200m 16/12”

      Article:

      “To be a high school recruit in any major sport, you have to play that sport year round.”

      This statement has been the dogma (and often the reality) for many youthful athletes during the past 20 years.  The level of play has increased so much that single-sport athletes dominate the teams, with summer specialty camps and private coaches thrown in when affordable. 

      Those of us who treat high schoolers—and counsel their worried parents—talk endlessly about the old days of three-sport athletes. Those were days of building well-rounded attitudes, not just bodies; of decreasing injuries by reducing exposure to repeated impacts and by developing varied athletic skills. 

      We have mostly failed.  In high school and even elementary school, serious athletes train year-round in their single sport. An inner city kid, from a mediocre school, with limited financial or parental support, often believes that their only path to economic and academic freedom is the college sports recruiter. To get his attention you’d better be big, strong and a starter.  The steroids offered in many gyms, along with single-focus dedication, appear to be the only way forward.

      CrossFit (and a few of its imitators) may be changing this.  While no training program substitutes for the wide ranging benefits of playing multi-sports, some of the missing attributes can be obtained by these novel, multi-faceted training programs. 

      Read More https://www.huffingtonpost.com/entry/crossfit-for-high-schoolers_us_59f37745e4b06acda25f4992

      ARTICLE: THE SECRET TO LONG LIFE? IT MAY LURK IN THE DNA OF THE OLDEST AMONG US

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      CrossFit:

      Record your best Snatch + Hang Snatch 1 Rep Max lift.

      Notes Both the pause and the hang are directly above the knee cap (the pause occurs on the way up, not from the hang. )The pause is a full three count. Athletes must keep their hands on the bar for the duration of the set, but they may reset at the floor between lifts if necessary.

      Record your best 1 Paused Clean + 1 Paused Hang Clean 1 Rep Max lift.

      Notes Both the pause and the hang are directly above the knee cap (the pause occurs on the way up, not from the hang. )The pause is a full three count. Athletes must keep their hands on the bar for the duration of the set, but they may reset at the floor between lifts if necessary. TIMECAP: 20:00

      Article:

      As one of the exceedingly rare members of her species to live beyond age 110, Goldie Michelson had divulged her secrets to longevity countless times before dying last year at 113.

      “Morning walks and chocolate,” the Gloucester, Mass., resident and onetime oldest living American told the steady stream of inquisitors that marked her final years.

      Unlike the growing ranks of nonagenarians and centenarians, those who breach a 12th decade, known as supercentenarians, rarely face protracted illness or disability before they die, a boon that many of them have ascribed to personal habits.

      “I try to live the truth,” said Shelby Harris, who threw out the first pitch of the local minor league baseball team’s 2012 season a few months before he died at 111 in Rock Island, Ill. Emma Morano of Verbania, Italy, still cooking her own pasta until a few years before she died last April at 117, prescribed raw eggs, and no husband.

      But even as they indulged the notion that exceptionally healthy longevity can be explained by lifestyle, each agreed to donate DNA to a private effort to find the secrets in supercentenarian genes.

      Read More https://www.nytimes.com/2017/11/13/health/supercentenarians-genetics-longevity.html?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health&region=rank&module=package&version=highlights&contentPlacement=4&pgtype=sectionfront

      ARTICLE: Dumbbells: Did You Get the Message?

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      CrossFit:

      Find your Back Squat 5 Rep Max.

      5RM TIMECAP: 20:00

      Complete as many rounds as possible in 12 mins of:
      3 Muscle-ups
      12 Hang Squat Cleans, 135/95 lbs

      Compare to Week of 171023
      Competition: Jumping Ring MU or Scale Reps 115/75#
      Performance: 6 Pull-Ups + 6 Bar Dips 75-95/55-65
      Fitness: 6 Ring Rows + 6 Box Dips 45-65/35-45#

      Article:

      It’s been almost a year since the Great Dumbbell Shortage of 2017.

      Provoked by a single photo shared on Instagram by CrossFit Games Director Dave Castro, the shortage was the result of thousands of affiliate owners who rushed to purchase dumbbells for the 2017 Reebok CrossFit Games Open, nearly depleting retailers of their wares while inciting fury among those who had long mistaken the dumbbell for a glorified doorstop.

      So what’s happened since then?

      Did you get through the Open only to return to the barbell like a long-lost lover? Or did you recognize a hole in your fitness and spend the year filling it?

      Here, affiliate owners react to the 2017 season and share how it affected their approaches to training and programming.

       

      Read More https://journal.crossfit.com/article/dumbbells-saline-2

      RECIPE: No Bake Pumpkin Cheesecake

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      CrossFit:

      As many reps as possible in 15 mins of:
      Handstand Push-up

      15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
      1) Strict Deficit Handstand Pushup
      2) Strict Handstand Pushup
      3) Handstand Negative to Headstand
      4) Box L Headstand Pushup
      5) Box L Headstand Pushup Negative

      Notes Regardless of which exercise the athlete performs, the emphasis is on submaximal sets with perfect mechanics. The athlete should always break their sets well before failure. For all movements, athlete should be creating a tripod with the head and hands, rather than a straight line

      For time:
      Row, 1000 m
      40 Deadlifts, 225/155 lbs
      15 Muscle-ups

      2000m Assault Bike or 1000m Row
      40 Deadlifts, 225#/155#
      15/10 Muscle-Ups

      SUGGESTED SOFT CAP: 11:00

      Competition: 185/135# 10/5 Ring MU or Jumping Ones
      Performance: 135/95# 15/10 MU Transitions from the floor
      Fitness: 95/65# 20 Ring Rows + 20 Push-Ups

      Recipe:

      Ingredients

        For the no bake cheesecake

        For the cookie crust

        Instructions

        1. Preheat oven to 325 degrees F.
        2. Whip almond milk cream cheese in a stand mixer for 5 minutes. Then add the rest of the ingredients to the stand mixer and whip for another 5 minutes until completely combine. Once completely combine, put in a closed container into the fridge to set. 

        Read More http://paleomg.com/no-bake-pumpkin-cheesecake/

        ARTICLE: Can Ketones Rev Up Our Workouts?

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        CrossFit:

        For time:
        21 Thrusters, 115/75 lbs
        15 Thrusters, 155/105 lbs
        9 Thrusters, 185/115 lbs

        HARDCAP: 6:00

        A) Competition: 95/65# 135/95# 165/110#
        Performance: 65/45# 95/65# 115/75#
        Fitness: Find weight and go up each time.

        5 rounds for time of:
        10 Toes-to-bars
        12 Power Cleans, 50/35 lbs
        14 Dumbbell Front Rack Walking Lunges, 50/35 lbs

        SUGGESTED SOFT CAP: 15:00
        B) Competition: 40/30#
        Performance: 30/20# Toes as high as possible
        Fitness: 20/15#

        Article:

        Ketone supplements that are supposed to mimic the effects of a high-fat, low-carb diet have become popular recently among athletes looking for a performance boost.

        But a new study suggests that the supplements may not work as advertised and could have the kinds of gastrointestinal side effects that make starting, let alone completing, an event almost impossible.

        Anyone who spends time around serious endurance athletes or their advisers has probably by now heard chatter about and enthusiasm for high-fat, low-carb diets. These diets are supposed to enable the body to become better able to use fat as fuel.

        Carbohydrates are, of course, the body’s preferred source of quick fuel for muscles during activity. But our bodies can store relatively small amounts of them and may almost exhaust those stores during prolonged or intense exertion, forcing us to slow or stop.

        But most of us have plentiful stores of fat. If we became able to efficiently use that source for exercise fuel, we could continue longer and more intensively (and also, if desired, rid ourselves of excess body fat).

        Read More https://www.nytimes.com/2017/11/08/well/move/can-ketones-rev-up-our-workouts.html?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health&region=rank&module=package&version=highlights&contentPlacement=6&pgtype=sectionfront

        ARTICLE: Train Your Breath to Multiply Your Fitness

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        CrossFit:

        For time:
        Run, 400 m
        Farmers Walk (Dumbbell), 100 m
        Run, 800 m
        Farmers Walk (Dumbbell), 100 m
        Run, 400 m

        SUGGESTED SOFTCAP: 16:00
        Rx: 70/50# All other levels pick a challenging weight.

        Then,

        As many reps as possible in 15 mins of:
        Bar Muscle Up

        15:00

        Volume Accumulation of one of the following, listed from highest to lowest proficiency:
        1) Strict Bar Muscle-Up + Negative (aim for 0:10 per negative)
        2) Strict Bar Muscle-Up
        3) Bar Muscle-Up Negative
        4) Strict Chest-to-Bar Pullup
        5) Strict Pullup
        6) Pullup Negative (pronated grip)
        7) Piked Assisted Pullup (pronated grip)

        Article:

        Prepare to get weird. Wherever you find yourself while you’re reading this, stop and notice where you feel your breath. Your nose? Your chest? Your traps? Your belly? Now close your mouth and put your tongue on the roof of your mouth. Focus on breathing in and out through your nose, deep into your lower abdomen. Once you have that down, take a finger and close one nostril while keeping your mouth shut. Ignore the weird looks.

        Did you notice how much longer, more powerful, and deep your breathing became? That’s because this progression forces you to breathe diaphragmatically, and very little could be better for your movement, endurance, and mental state.

        We tend to take our breathing for granted, and dismiss advice on how to do it better. If you are anxious or stressed, for example, you’ve probably had people tell you about meditation. But if you’re like most people, you never really considered adopting it as a daily habit. “I’m sure it works for some people,” you say, “but I’m not really into that slow-paced stuff. I mean, how important can the breath really be? We do it without even thinking!”

        Read More https://breakingmuscle.com/fitness/train-your-breath-to-multiply-your-fitness

        ARTICLE: Diet Liars: “You’ll Never Believe What I Really Ate”

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        CrossFit:

        Back Squat 5-5-5-15
        Use the heaviest weight you can for each set. Rest as needed between sets.

        5 @ 7, 5 @ 8, 5 @ 9, then accumulate 15 reps at -15% @ 33X1 tempo
        Notes Backoff sets are performed at 85% of 5 @ 9. You may accumulate the reps in any way, but keep all sets submaximal and technically sound. 33X1 = Three seconds down, three second pause, accelerate up, at least one second between reps. Pause at the weakest point in your squat, rather than going all the way to the bottom.
        TIMECAP: 20:00

        Then,

        For time:
        100 Double Unders
        50 Wall Balls, 20/14 lbs
        75 Double Unders
        40 Ring Dips
        50 Double Unders
        30 Bar Facing Burpees
        25 Double Unders
        10 Shoulder-to-Overheads, 185/125 lbs

        TIMECAP: 18:00
        Competition: DUA 40/30 Bar Dips or 30/20 Ring Dips 165/110#
        Performance: Singles x 2 14/10# 40/30 Banded Dips 95-135/65-95#
        Fitness: Singles 10/6# 40/30 Box Dips 45-65/35-45#

        Article:

        “How was your lunch?” Gil Brown asked his client.

        “Good. I had some fruit and some salad," she replied.

        “Really? I could have sworn I saw your car at Taco Bell,” replied Brown, the owner of FSC CrossFit in Roseburg, Oregon.

        A guilty expression came over his client’s face.

        She looked down and shamefully admitted she had, in fact, eaten Taco Bell that afternoon.

        While it’s not always so easy to catch people red-handed, trainers often suspect clients aren’t being truthful about food choices—especially when results are lacking.

        What do you do to help a less-than-truthful athlete get fitter?

        Do you call the client out as a liar? Do you let it slide to avoid confrontation and hope the person will eventually come around? Or do you show patience and compassion and try to get to the bottom of the lies?

        Kirsty Donovan’s Confession

        Kirsty Donovan is a self-admitted diet liar.

        The 34-year-old has always struggled with weight, and she said she’s been insecure about it her entire life.

          Read More https://journal.crossfit.com/article/truth-beers-2
         

        ARTICLE: Transformed Gym Owner: "Food Can Be Medicine"

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        CrossFit:

        Pause Snatch + Hang Snatch 1-1-1-1-1-1-1-1
        Use the heaviest weight you can for each set. Rest as needed between sets.

        Notes Both the pause and the hang are directly above the knee cap (the pause occurs on the way up, not from the hang. )The pause is a full three count. Athletes must keep their hands on the bar for the duration of the set, but they may reset at the floor between lifts if necessary. If the athlete missed this exercise last week (Weekly Extra Work), have them perform that here instead.

        Then,

        Every 5 mins for 20 mins do:
        Run, 200 m
        15 Kettlebell Swings, 70/53 lbs
        15 Chest-to-bar Pull-ups
        Run, 200 m

        GEAR: 3 SCALING GUIDE Compare to Week of 171016. Ask those athletes who performed the workout previously what they intend to change so that they can improve their score.

        Competition: 53/35# Pull-Ups
        Performance: 35/26# Banded Pull-ups or Ring Rows
        Fitness: 26/17# Banded Pull-ups or Ring Rows

        Article:

        Deputy Sheriff Scott Campbell was working an off-duty shift as a security officer at a Walmart in Montgomery, Alabama, when he spotted a shoplifter.

        “I saw him go out the garden exit, so I chased him down into the parking lot,” Campbell said of the day in October 2012.

        The 6-foot, 300-lb., out-of-shape Campbell managed to catch the thief and tackle him to the ground, but then fatigue kicked in. To make matters worse, the shoplifter refused to admit defeat and put up a fight, Campbell explained.

        “He kept going for my weapon. It took 4 minutes and 45 seconds for my backup to arrive. At that point, my ass was whipped. He came really close to being able to get my gun. It was like a real-life Fight Gone Bad,” said Campbell, now 32.

        During that 4:45, the worst fear entered his mind, he added.

        “I kept thinking, ‘I have a little girl expecting me to come home tonight,’ but because I had accepted that fat and lazy was my standard of living, I could barely do my job that day.”

        Read More https://journal.crossfit.com/article/campbell-beers-2

         

        ARTICLE: UNDERSTANDING INJURY RECOVERY & PREVENTION

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        CrossFit:

        Each for time:
        Row 300 m
        Row 200 m
        Row 100 m
        Row 1000 m

        Rest as needed between efforts.

        Row 300m @ 6
        200m @ 7
        100m @ 8
        1:30 Rest
        1000m Time Trial

        For time:
        Row, 1500 m
        40 Dumbbell Thrusters, 50/35 lbs
        5 Rope Climbs

        3 Rope Climbs for women.
        TIMECAP: 14:00

        Competition: 40/30# 3/2 Rope Climbs
        Performance: 30/20# 15/9 Strict Ground to Standing
        Fitness: 20/10 10/6 Ground to Standing

        Article:

        Recovering from sports related injuries can be a long and sometimes extremely painful process. This is why prevention of these injuries is so important. There are numerous different devices to help prevent and avoid different injuries for each joint, bone, and muscle in the body. If you have sustained an injury you can gain back some mobility and strength by using aids such as physical therapy and braces where they apply.

        For people that have been injured there are also many different exercise regimens or routines that can be extremely helpful in making your very own come-back. It is critical for anyone who gets injured, no matter how severe or how minor, not to give up on themselves.

        Recovering From Knee Injury

        Knee injuries vary in severity and recovery time. Some injuries to the knees can be immensely painful and have long recovery times, while others may have very short recovery times. As with all injuries seek medical attention and advice first and foremost and be sure to follow the instructions given to you by your doctor or physical therapist.

        Read More http://www.therxreview.com/injury-recovery-prevention-knees/

        ARTICLE: Overweight? You Need to Read This

        CrossFit:

        Push Press 5-5-5
        Use the heaviest weight you can for each set. Rest as needed between sets.

        Notes: Build over the first three sets to a challenging but not quite maximal, leaving one good rep in the tank. Paused reps are performed at 15% less than today's heavy set of 5. Explode up, full three count pause at top, controlled eccentric. Have athletes count the pause off for each other.

        Front Squat 3-3-3
        Use the heaviest weight you can for each set. Rest as needed between sets.

        3-3-3, then accumulate 15 paused reps at -15% Notes: Build over the first three sets to a challenging but not quite maximal set, leaving one good rep in the tank. Paused reps are performed at 15% less than today's heavy set of 3. Slow eccentric, full three count pause not at the bottom, but right at parallel. Have athletes count the pause off for each other.

        Article:

        The average month has 720 hours, and I wasted a lot of them in my life.

        My diet was trash, and my health was in a steep decline and growing exponentially worse with each passing month.

        No one would have accused me of being addicted to fitness at 42 and over 300 lb.—officially morbidly obese, with a BMI of 49.9. It was painful to walk, and I usually didn’t. When we stopped at the grocery store, I would wait in the car. Painful hip joints, painful knees, plantar fasciitis and minimal capacity to breathe all dictated a sedentary life. I could see the future: I knew I would be on a mobility device in the next few years, and I knew my quality of life would continue its downward trend.

        I had paraded binge diet after binge diet through my life for most of three decades. Lose 30, gain 40. Lose 70, gain 100. Lose 3, eat an entire pizza.

        The first day I saw the sign for CrossFit Fixx, in Tucson, I was hoping it was a new restaurant.

        The gym was just 4 miles from my house and right across the street from my office. When I realized it was a CrossFit affiliate, emotions coursed through me. You see, for nearly a decade I had been stating that I would try CrossFit “as soon as I get in shape.” When I first started saying it, I “only” weighed about 250 lb. As the months and years added up, I said it less and less.

        Read More https://journal.crossfit.com/article/720-rainey-2

         

        ARTICLE: Is Breathing Well More Important Than What We Eat?

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        CrossFit:

        Deadlift 5-5-5
        Use the heaviest weight you can for each set. Rest as needed between sets.

        5-5-5, then accumulate 15 paused reps at -15%

        Complete as many rounds as possible in 10 mins of:
        5 Deadlifts, 245/165 lbs
        10 Push-ups
        10 Toes-to-bars

        Competition: 185-225/135-155#
        Performance: 135-165/95-110# Elevated or Banded Push Ups Toes as high as possible
        Fitness: 95/65# Elevated or Banded Push Ups Knee Raises

        Notes: Build over the first three sets to a challenging but not quite maximal set, leaving one good rep in the tank. Paused reps are performed at 15% less than today's heavy set of 5. Pause for a full three count just below the knee, then stand up the rest of the way. Slow eccentric. Have athletes count the pause off for each other

        Article:

        Breathing is one of the most unique biological functions we have—as humans, we can participate in our breath and immediately affect the way we feel. At revitalize, our annual summit and biggest wellness event of the year, mindbodygreen's founder and CEO Jason Wachob spoke to leading voices in the breathwork movement to understand this up-and-coming trend. Andrew Huberman, Ph.D. is a neuroscientist and studies breathing and its relationship to stress response with VR equipment, Brian Mackenzie is a athletic performance coach, and Ashley Neese is a spiritual counselor, meditation guide, and breathwork teacher.

        Here's the insider scoop on why breathwork is the next frontier of the wellness movement, straight from the revitalize stage:

        1. Breathwork is a shortcut to a meditative state.

        This was a unanimous agreement among all three panelists. Working with the breath in a daily practice helps you control your mental, physical, and emotional state. While you're able to feel the effects of breathwork almost immediately afterward, doing it daily helps you see results over time just like you would with a diet or exercise program.

        Read More

        https://www.mindbodygreen.com/articles/breathwork-is-the-next-frontier-of-wellness

         

        HAPPY HALLOWEEN!

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        CrossFit:

        Complete as many rounds as possible in 15 mins of:
        Muscle Up Progression

        15:00 Volume

        Accumulation of one of the following, listed from highest to lowest proficiency:
        1) Strict Muscle-Up + Negative (aim for 0:10 per negative)
        2) Strict Muscle-Up
        3) Muscle-Up Negative
        4) Transition Rock -Elevated (most difficult) -Supine (medium difficulty) -Incline (least difficult)

        Then,

        5 rounds for time of:
        Walking Lunge, 50/35 lbs, 30 m
        Shuttle Run, 60 m

        TIMECAP: 15:00

        Competition: 40/30#
        Performance: 30/20#
        Fitness: 20/10

        RECIPE: 13 Popular Paleo Halloween Recipes

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        CrossFit:

        Pause Clean + Low Hang Clean 1-1-1-1

        Use the heaviest weight you can for each set. Rest as needed between sets.

        Notes Both the pause and the hang are directly above the knee cap (the pause occurs on the way up, not from the hang. ) Athletes must keep their hands on the bar for the duration of the set, but they may reset at the floor between lifts if necessary. Build over the first four sets to a challenging but not quite maximal weight. Use 90-95% of that weight for the remaining three sets. TIMECAP: 20:00

        Every 7 mins for 21 mins do:
        15 Assault Bike Calories
        8 Muscle-ups
        8 Power Snatches, 125/85 lbs
        15 Assault Bike Calories

        10 Calories, 8 muscle ups for women.

        Competition: 95/65# Jumping BMU (Above Head)
        Performance: 12/8 Cal 65-75/45-55# Jumping BMU
        Fitness: 10/7 Cal 45/35# Push-Ups

        Recipe:

        Halloween is a festive time of year known for sweets and spooks, and we are here to tell you that you can be 100 percent Paleo and all-in for a delicious, allergy-friendly Halloween. The recipes in this roundup will help you throw the tastiest Paleo Halloween party on the block, or just spice up your kiddo’s lunchbox with meals that his or her friends will wish their moms had packed.

        Not convinced why a Paleo Halloween is necessary? After all, how bad can a little sugar be, right? Sadly, between food allergies and childhood obesity, Halloween is becoming a legitimate problem for many families. Paleo can help to address these issues while still providing for a happy, festive environment for children to not only enjoy, but also to thrive in.

        Without further ado, here are the best Paleo Halloween recipes:

        1. Paleo Spider Eggs

         

        Put a twist of Halloween into your deviled eggs (because really—who doesn’t love these tasty little snacks?)! In the spirit of the season, this recipe uses avocado to make the fillings green, and the spiders are made from black olives. You can make these spicy if you like, and did I mention they also contain bacon? Yep, these are spooky, delicious, and certain to be a big hit at any Halloween party! Not a fan of olives? No worries—leave them off and replace them with spooky little Halloween toys, or use mushrooms instead!

        Read More http://www.paleoplan.com/2016/10-25/the-best-paleo-halloween-recipes/

         

        ARTICLE: How To Make Halloween The Greenest Holiday Of The Year

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        CrossFit:

        Pause Snatch + Hang Snatch 1-1-1-1-1-1-1-1
        Use the heaviest weight you can for each set. Rest as needed between sets.

        8x1, use 95% of last week's top working weight

        Then,

        For time: 30 Snatches, 135/95 lbs
        Use 95 pounds, 65 pounds or broomstick as needed.

        SOFT CAP: 5:00
        Competition: 95-115/65-75#
        Performance: 65-75/45-55#
        Fitness: 35-45/25-35#

        Article:

        Between the chemical-packed face-paint makeup, mass-produced polyester costumes, and jumbo-size bags of refined-sugar and gelatin-filled candy, Halloween can be a tough time for those of us trying to maintain a clean, green routine. Here are some tips to keep you from straying from your conscious values this holiday:

        1. Step away from the Halloween superstore.

        So you had no Halloween plans up until today and now you're scrambling for a last-minute costume? Yep, we've all been there. If you've already pledged to ditch fast fashion, the last thing you'll want to do is purchase one of those polyester costumes of questionable origins you'll find in Halloween pop-up stores. I know it's tempting because of the convenience, but you will be thankful you didn't go with that Alice in Wonderland costume when you see three other people at the party wearing the same exact one, promise!

        According to ethical fashion documentary The True Cost, somebody, somewhere is paying for our $20 convenient steals. These costumes are often filled with toxic dyes that wreak havoc on the environment, and they feed into unethical working conditions overseas. Not to mention, there is nothing sustainable about wearing a costume once and then throwing it in the donation bin or landfill. Realistically, there are no options for the conscious consumer at these Halloween megastores, so it's best to stay away from the temptation altogether.

        Read More

        https://www.mindbodygreen.com/articles/green-halloween-guide

         

        ARTICLE: Are Feelings of Hunger and Satiety Physiological or Learned?

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        CrossFit:

        5 rounds for time of:
        60 Double Unders
        15 Chest-to-bar Pull-ups
        15 Handstand Push-ups Rest 1 min

        HARD CAP: 30:00

        Competition: DUA Pull-Ups 1 Abmat or DB Push Press @ 40/30#
        Performance: 120 Singles Banded PU or RR DB Push Press
        Fitness: 60 Singles Banded PU or RR DB Push Press

        Article:

        Our bodies are designed with a simple hunger mechanism: hunger pangs trigger the desire to eat, and when our stomach feels full, it's an indication that we've had enough to eat. Pretty simple, right?

        Hunger Equals Eat. Full Equals Stop Eating.

        Unfortunately, this isn't always the case. According to a new study published in Psychological Science, these associations (hunger equals eat; full equals stop eating) might be learned in reverse. The result: feeling full can cause you to eat more rather than less.

        The study took 32 rats and put them through a daily 30-minute conditioning session over the course of 12 days. After being fed, the rats were put in a box that had a lever that fed them tasty treats when pressed. For the following four days, the rats (who hadn't been fed and were hungry) were put in the same box with the same lever, but the lever produced no treats when pressed.  

        When the rats were placed in the box again, they were far more prone to pressing the treat-producing lever when they were full rather than hungry. The previous 16 days had conditioned them to believe that the feelings of fullness were a signal that they wanted something tasty. It didn't matter that they had eaten their fill—they wanted the treats.

        Read More https://breakingmuscle.com/fitness/are-feelings-of-hunger-and-satiety-physiological-or-learned

        RECIPE: 26 Ways to Make Paleo Halloween Treats

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        CrossFit:

        For time:
        Run, 1 mi
        40 Dumbbell Snatches, 50/35 lbs
        20 Burpees

        Alternate arms every 10 reps for dumbbell snatches. For burpees, touch target 6" above max reach.

        Competition: 35/20#
        Performance: Run 1200m 25/15#
        Fitness: Run 800m 25 DB Snatch, 20/10#

        Recipe:

        Put down that industrial-sized bag of Hershey bars, and dig into these Halloween Paleo treats instead!

        While Halloween on the surface looks like a challenging Holiday for health-conscious Paleo dieters, there’s no reason to sacrifice clean eating on the day of candy worship.

        From Milky Way to Twix to Butterfingers, we’ve compiled Paleo versions of all your favorite treats. If you’re a gummy candy lover, we’ve got simple, fruity and even healthy gummies listed here. And if you’re in the mood for something different, why not try some sunbutter fudge or truffle-like carrot cake balls?

        Either way, we’ve got all the Paleo treats you’ll ever want this Halloween!

        Read More https://blog.paleohacks.com/26-ways-to-make-paleo-halloween-treats/#

        ARTICLE: Sentimental Items Are The Hardest To Declutter. Here's How To Decide What To Keep

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        CrossFit:

        Back Squat 5-5-5
        Use the heaviest weight you can for each set. Rest as needed between sets.

        5-5-5, then accumulate 15 paused reps at -15%

        Each for distance:
        Row, 6x 45 secs
        Rest 3 mins between efforts.

        Assault Bike or Row 6 Sets:
        0:45 @ 9-10 3:00 Rest

        Article:

        Clutter is the culmination of the things we collect over time. It doesn’t happen all at once. It’s the slow, quiet, duplicitous infiltration of things in our spaces. To illustrate the point, let’s go back a ways and track the typical adult's journey alongside their stuff.

        Think back to your 20s. Aside from the wild parties, your life back then was probably focused on being a student, doing a little travel, preparing for a career, or generally learning how to be an independent member of society.

        But after a while, you probably took your first big leap as a young adult and moved into your own place. Eventually, you got a job, maybe you upgraded your computer, replaced old posters with actual pieces of art, tastefully hung in an actual frame. Then, you moved in with someone who brought all of their stuff with them—and overnight, you doubled the volume of things under your roof.

        Read More https://www.mindbodygreen.com/articles/how-to-declutter-sentimental-items

        ARTICLE: Common Mistakes CrossFit Beginners Should Avoid

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        CrossFit:

        Split Jerk 3-3-3
        Rest as needed between sets.

        3-3-3x3

        Complete as many rounds as possible in 12 mins of:
        3 Muscle-ups
        12 Hang Squat Cleans, 135/95 lbs

        Competition: Jumping Ring MU or Scale Reps 115/75#
        Performance: 6 Pull-Ups + 6 Bar Dips 75-95/55-65
        Fitness: 6 Ring Rows + 6 Box Dips 45-65/35-45#

        Article:

        The popularity of CrossFit has been on a steady rise over the last decade. As more and more people learn about the benefits of the fitness program, the more and more we see functional fitness included into regular gym/fitness regimes.

        I have been a fitness trainer for a long time, and I have seen many trends come and go. But I can tell you with confident that CrossFit is not a ‘fad’, and is here to stay. However, just like any other training program, it comes with many challenges, and this is more so for beginners. I have seen people start, only to give up after a couple of weeks. I have also seen others train for months with little progress

        If done correctly CrossFit is one of the best training programs. In my many years of experience, there are certain mistakes I often see beginners make. These simple mistakes can not only hinder progress, but can also put yourself at risk of injury.

        Here are some of these common mistakes CrossFit beginners should try to avoid.

        #1 Doing Things Too Fast

        Many people walk into a CrossFit box for the first time with a strong background of lifting weights or other gym workout programs. So it’s not uncommon to see them enter with a bit of confidence and with an eager attitude to progress as fast as possible. But, this is a mistake.

        Read More http://www.therxreview.com/common-mistakes-crossfit-beginners-avoid/