Today was a good day, and isn’t over yet

Yummy breakfast

Yummy breakfast

Sometimes you just know when a day is going to be a good day and today started off pretty smashing.

I woke up this morning, tired, and headed to CrossFit and today we did “Cindy”. Cindy is a 20 minute workout in which you complete as many rounds as possible of five pullups, 10 pushups and 15 squats (that equals one round). My old score is about 12 rounds and I think I did it last time in August or around the late summer.

I had just started to get pullups but was much better doing them at 24 Hour Fitness and using my biceps more than my lats (instead of hands wide apart they are close together and your hands are holding bars such that your hands are perpendicular to your body instead of on the same plane). Today I did regular pullups (butterfly for efficiency) and my goal was 20 rounds.

I started off great and got two rounds completed in the first minute and then kept up a one round per minute pace until about the 12 or 13 minute mark…then my pushups let me down. This is strange as I’m usually pretty darn strong with pushups, but yesterday’s multiple light rep press and then heavy press workout must have caused the weakness. I was able to do the pullups and squats unbroken every time but the pushups started to get broken up. At the 18 minute mark I was just starting my 18th round. I was gassed after 18 and finished round 19 with about 15 seconds left on the clock. I jumped back onto the pullup bar and got two more pullups in before time expired. Continue reading

Email from a recent Paleo convert


I try to keep up with the folks I used to work with from my old job. I worked for TeleTech for nearly 10 years and was laid off over the summer as they moved my job to the Philippines. No worries for me, I started a new job the Monday following my final day at TeleTech and am getting paid more money. But I met some really good people at TeleTech and would rather not lose touch. The best way to keep up is happy hour….or at least that is one of the excuses I come up with to allow me to drink beer! I have said it before and will say it again: I love Paleo and I love beer. I make it work.

Anyway, during our last get together around Thanksgiving time myself and my old boss went on and on, to the point where I thought it was annoying to the others, about Paleo and how much we loved it and its benefits. Well, it hit home with one of the guys I used to work with. In an email today he responds with this when I ask him how eating Paleo is helping his family (they just started eating Paleo around the first of the year): Continue reading

History of Rap performed by Timberlake and Fallon

First the video

Second, is it funny that white people give more credit to hip hop history than the “rappers” today on the radio? Lil Wayne and the likes are murdering the genre. Is that funny or sad? I think mostly sad. Give me Atmosphere over most of what is passed as “rap” on KS 107.5 anymore. Although I did dig the get-up that “swap meet hat” guy was wearing during the Grammys. That was straight late 80’s/early 90’s style.

Swap meet hat guy, as dubbed by Jay-Z during the Grammys

Now, here are the songs I know and recognize and what I was doing in that time of my life or what it makes me think of.

  1. Kurtis Blow, These are the Breaks: this was even before my time. My first introduction was Kool Moe Dee, Salt’n’Pepa and Run DMC, but this song brings back solid memories as I found it later on compilation albums.
  2. Grandmaster Flash, The Message: Another before my time, but a classic none-the-less.
  3. N.W.A., Express Yourself: One of the first videos from a group that changed the genre, for better or worse, forever. At the time I loved the song, had all the albums and once Ice Cube split off I was an Ice Cube supporter and hated the rest of N.W.A. for a long time and still am not much of a Dr. Dre fan because of it. If you were into the music back then, you know what I’m talking about. You couldn’t like both sides.
  4. Public Enemy, Bring the Noise: Oh how I loved Public Enemy. A fairly privileged white kid loving Public Enemy, that could also be the beginning of the end of hip hop to many. Today, though, when I listen to PE I don’t like it as much. It hasn’t transcended time, in my ears, like Tribe has, for example. Continue reading

Word continues to spread – CrossFit = Health

This was on the local new station yesterday in Denver.

Two types of people who do not CrossFit, or excuses often used by those who do not CrossFit: I don’t want to get too “muscley” or  I’m too old. Well, in that video you see the 9news anchor Corey Rose who does CrossFit and she isn’t a hunk of muscle and Bobby who is in his 50’s and also does CrossFit. Both for different reasons. Corey does it to eat and Bobby does it to keep the weight off. Both look fantastic and both can do the same workout.

CrossFit is inclusive in that anyone can do the same workout. Weights, reps and duration can all be scaled down or up to achieve the same level of intensity for each person participating in the workout. No more excuses. Get to it.

Don’t consider Lent a 46 day break from your addiction

Today is the beginning of Lent and I will spare any religious views. Many people begin today by cutting something out of their diet or their life. A small symbol in suffering to imagine the suffering Jesus went through. Again, I will spare any religious views or opinions.

Many folks will give up candy or soda. I challenge you to do more. Don’t just give up soda, give up ALL sugary drinks. Don’t just give up candy, give up ANYTHING with sugar. Want a challenge? Give up all processed grains or take it a step further and give up ALL grains.

Use Lent as a time to help you break yourself of an addiction. Don’t look at Easter as a day to finally get sugar, fake liquids or grains back into your diet, use Lent to make yourself healthier for the rest of your life.

If you follow me you know I did a Whole 30 recently, my second one, and that many of those who prescribe Paleo as a way of eating suggest a three or four week fasting of sorts. A period where you eat ZERO grains, dairy, legumes and sugar. Use those three or four weeks to break the habit, break that brain of yours from thinking you NEED sugar or that you NEED that diet soda during lunch.

I haven’t had a bowl of cereal since early October. I haven’t had a soda in 2013. I haven’t had a glass of milk since early October. I haven’t had any sort of bean since early October and have had very few peanuts since early October. I did have four soda’s around Christmas time, but have stayed away from them for nearly two weeks after my last Whole 30 was finished. Continue reading