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It’s probably been about 2 years since I’ve attempted it. They all says it’s pretty easy once you get the hang of it, but my first time was a fail so I was scared to try again. The idea came to me the other day. Actually I was eating and I didn’t have any.  I thought I could just whip some up, but my fear was it wouldn’t turn out again, so I didn’t. Even as I made this today, I thought, what happens if it doesn’t work? What will I tell everyone? I had already made the decision that I would share my fail with you all.  Especially after being called “Ms. Perfect” in class the other day. I feel far from perfect, but I’m sure it was meant in sincerity.

Today it worked. I made mayo, soon to be chipotle mayo. But lets just start with the basics. It wasn’t that hard, it just required patience. I’m not exactly sure what happened the last time tried. But the mayo turned into a soupy sauce, but today, I’ve got creamy goodness ready to be piled atop of……?? I’ve been so concerned about the mayo I don’t even know what I’m going to put it on. I’ll figure it out. So- I would love hear about your  mayo fails or successes or share about a recent success in the gym!

 

IMG_3307IMG_3318

Simple Mayo

2 egg yolks

2 Tablespoons fresh lemon juice

1/3 cup melted coconut oil

2/3 cup olive oil

for Chipotle mayo

**add in 1/2 teaspoon chipotle pepper, 1/2 teaspoon garlic powder, 1/4 teaspoon smoked paprika and salt to taste after making basic mayo, adjust spices to taste.

What to do:

1. In a food processor add in egg yolks and lemon juice (at room temp)

2. Then mix until smooth

3. next S.L.O.WL.Y……. add in your oils. VERY slowwwwwwwly and watch the mixture thicken before your eyes (don’t get splashed, and my neck got a little sore leaning over the food processor)


Thursday’s Workout

Test Week

For load
With a running clock, every minute perform 1 lift and add 10/5 lb.
Start with an empty barbell (45/33) and press for as long as possible.
Once you cannot press the weight, push press for as long as possible.
Once you cannot push press the push press, jerk for as long as possible.

And Coming Friday
Test Week

“Cindy”
AMRAP 20min
5 Pull ups
10 Push ups
15 Squats

 

Comments

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There is still a lot of controversy regarding the use of creatine supplements during training, so I wanted to take some time to discuss some facts and a personal experience.

What is Creatine Monohydrate?

Creatine monohydrate is a natural substance found in the body that turns into creatine phosphate.  Creatine phosphate helps make a substance called adenosine triphosphate (ATP), which provides the necessary energy for muscle contractions.  The body is able to produce some creatine itself, and we can consume creatine from sources like red meats and fish.

How does it work?

ATP is the immediate source of energy for muscle contraction.  Muscle fibers only contain enough ATP to power a few twitches, so more must be taken from the “ATP Pool”.  Hence, creatine monohydrate is converted into creatine phosphate to replenish the ATP pool.  Having a large reservoir of ATP available may help you lift heavier weights or gain a few more reps, which means your muscles will get bigger and stronger (don’t we all want that?!).

What are the benefits?

For someone involved in high-intensity training and explosive activities, some benefits include:

Enhanced muscle mass

Increased muscle energy availability

Increased power output

Weight gain

Enhanced recovery after exercise

Is there a downside?

For some, weight gain may not be a favorable outcome, however it is mostly water weight in the beginning, then muscle growth will cause weight gain (better than fat gain any day!).

Too much consumption of anything into the body may be damaging, however to date there are only anecdotal reports of kidney damage, heart problems, muscle cramps and pulls, and dehydration.

Some of these symptoms may be caused from overconsumption of vitamins, so be sure to review your diet and make sure you are in good health with no kidney problems, since the kidneys are used to excrete creatinine, a breakdown product of creatine. 

How do I take it?

A general recommended dose is 3-5 grams daily.  Many exercisers will mix the powder with other supplements such as whey protein.  Some research supports that mixing with fruit juice is advantageous, as the sugar in juice raises insulin levels, which helps increase creatine uptake into the muscle. 

Currently, there is limited research on long-term effects of creatine-monohydrate consumption, so it is generally recommended to cycle usage, for example 8 weeks on, 4 weeks off.

One last note, creatine usage is not recommended for people under the age of 18, mainly because children are still in a growth phase, and the effects on bone and muscle growth have not been clearly reported and/or conclusive.

My personal experience with a creatine monohydrate was one of success.  I took a cycle for 4 weeks, and lifted like an animal, mainly squats.  I felt energetic and powerful, and after a month PR’d my back squat by 15#.  I did not experience any serious side effects except for the occasional diarrhea episode.  I used this brand of pure monohydrate http://www.bodybuilding.com/store/all/creatine.html.

If you are going to experiment with creatine, it is important to review your overall health, diet and exercise regiment to make sure you are a good candidate for supplement usage.


Wednesday’s Workout
Test Week

“Silber Lining”
FT
400m Run
12 Alt. pistols
16 DB renegade rows (35/20)
20 DB Russian twists
800m Run
24 Alt. pistols
32 DB renegade rows
40 DB Russian twists
1250m Run
36 Alt. pistols
48 DB renegade rows
60 DB Russian twists
**40min Cap**

And Coming Thursday
Test Week

For load
With a running clock, every minute perform 1 lift and add 10/5 lb.
Start with an empty barbell (45/33) and press for as long as possible.
Once you cannot press the weight, push press for as long as possible.
Once you cannot push press the push press, jerk for as long as possible.

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Tonight I started Speed Team. Cool, right? Really cool considering Day 1 was so fun and well-run. (Thanks Coach Jamie and Coach Char.) But if you knew my history with running — or could hear my internal dialogue around running — you would know this is a pretty big step for me. Since I know my history and the internal, raging turmoil, I’m going to pat myself on the back and give myself a sticker for bravery.

I am committed to improving not just the bio-mechanics of running, but more importantly my perception of running. Over the past year I have worked diligently on my running on my own and have improved a lot. (200m runs in a workout used to cause me anxiety.) But now I’m ready and willing to be coached to another level.

I’m so committed that I’ve decided not to compete in bikini bodybuilding again for a while just so I can dedicate the time to improve my running. That doesn’t sound as excited, does it? But running, for me, feels even more confrontive than all the dedication it took to prep for bikini. It scares me more than excites me.

During my bikini comp training and even immediately after the show, I thought, this is IT; I’m a vegan bikini competitor – yay, I found my calling. I was jazzed at the prospect of being on the Plantbuilt Team and going forward with a united purpose. But I didn’t make the team. Then the idea of such lazer-like focus, alone, felt flat. The idea of training for aesthetics lost its luster. Listen, I still don’t knock the glamour of the competitions or the power and impact of aesthetic fitness — admittedly that was super fun — but it is not enough to keep my passion sustained, especially by myself. The first time, great! With a team and a team focus, great. Alone, again, I’m looking at my lucite heels and that stupid tan and thinking, hmm, I wonder what Speed Team is up to; I wonder if I could ever run a race without feeling like my lungs are being seared out of my chest cavity.

Maybe I’ll do another bikini competition next year, but I realize I’m not just a bikini competitor, or runner, or CrossFitter. I realize I’m a try-athlete. I trained hard for and competed successfully in a bikini comp in 2014/2015; I trained for and competed successfully in a triathlon in 2013; I did CrossFit competitions in 2012/2013 — and maybe I run some events in 2015/2016.

I’ve always been pretty good at a lot of different sports, but never top-level at any of them. I used to feel this was a weakness, but instead maybe I can make it a strength and keep trying different things. That’s certainly a fun approach. I realize, too, that it’s the focus and dedication that inspires others, not necessarily the event. Finding something for yourself that empowers you, makes you feel alive and strong, healthy and fit — THIS is what it’s all about. If you haven’t already, I encourage you find your inner — and outer — try-athlete, too.

What are you trying that’s new?


Tuesday’s Workout
Test Week

1RM OHS (from 0:00 – 20:00 on running clock)

Rest 20:00 – 23:00

1RM Squat clean (23:00 – 43:00)

And Coming Wednesday
Test Week

“Silber Lining”
FT
400m Run
12 Alt. pistols
16 DB renegade rows (35/20)
20 DB Russian twists
800m Run
24 Alt. pistols
32 DB renegade rows
40 DB Russian twists
1250m Run
36 Alt. pistols
48 DB renegade rows
60 DB Russian twists
**40min Cap**

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Mastery is our goal. Balance is our process. More on this next week…

In the meantime perhaps some of you caught Chip’s post last week about the test’s for Cycle 8?  If not be mindful about which tests you plan to do? Check the video for demonstrations from starring our very own Krasnow, Naz and TJ!


 

Monday’s Workout
Test

3 RFT
2 9yd Plate pushes (45/25)
6 Burpees to target (9’/8′)
12 KBS (32/24)

And Coming Tuesday
Test

1RM OHS (from 0:00 – 20:00 on running clock)

Rest 20:00 – 23:00

1RM Squat clean (23:00 – 43:00)

 

Comments

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Hometown:  New York, NY
Age:  42
Occupation:  Attorney
When did you first start CrossFitting?:  Memorial Day, 2014 
When did you first start training at CFLA?:  June 2014 
Favorite WOD:  Murph
Least Favorite WOD:  Anything with over 50 burpees

Tell us about your sports & fitness background:  I was a small kid growing up and played little league baseball, but other than that — and a stint as an average skier on my high school ski team — I didn’t play organized sports. I dabbled in a few recreational things through college, but was never a real athlete. After law school, marriage and my first two kids, I was not taking care of myself physically. I ate what I wanted and didn’t exercise regularly. And it showed. When the economy tanked in 2008, one of the fancy gyms in LA that had been charging a pretty high initiation fee offered a monthly membership with no initiation fee, so I joined. From that point, I was focused on staying fit and made regular exercise and healthy eating into habits. From 2009 through mid-2014, I worked out at local gyms, ran, spun, sometimes worked with a trainer and was generally active. It got me in shape, I lost more than 20 pounds, and I thought I was pretty fit for my age. My office used to be in Santa Monica, and some colleagues, including my partner Nina Boyajian, kept telling me about some place called CrossFit LA, but I was set in my ways and kept doing what I was doing.      

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?  I am on the executive board of a charity called Sports Spectacular, which for 30 years has hosted an annual sports awards dinner that raises money for Cedars-Sinai Medical Center. A friend of mine from the organization was an actor in the film “Lone Survivor,” about Operation Red Wings, including Lt. Michael Murphy. Through that connection, we were talking to a San Diego apparel company started by other Navy SEALs about providing merchandise for our 2014 Sports Spectacular event. They couldn’t do it because the event coincided with a campaign they run every year to raise money for the Michael Murphy scholarship foundation during some annual workout called “Murph.” I looked into it, and wondered if I could even finish the workout.  I heard that you could do the workout at CrossFit LA even if you weren’t a member, so I signed up. I think I was in the second heat that morning, and I remember watching some guys knocking out reps. I had never seen pull-ups like that and I thought to myself, “What have I gotten into?” Anyway, I grinded through the workout (toughest of my life) and finished. The energy in the room (and on the runs) was amazing. I had never experienced a workout environment like that before. Several people I didn’t know cheered me on and encouraged me throughout the workout. I felt very welcome even though I barely knew anybody. A few days later, I called CrossFit LA about joining. I spoke with Kenny Kane, who would become my Fundamentals coach, and joined.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I feel stronger than ever, and my endurance has improved.  My whole body feels sturdier.  Thanks to great coaching (including my first session with Kenny), my posture has improved.  After a lot of practice, I finally can do proper kipping pull-ups, chest-to-bar pull-ups and double-unders, none of which I could do before I started CrossFit.  My running has improved after all of our work on Franklin Hill.  I am more mindful of the mental vs. physical sides of working out, which helps me pace myself and get through particularly tough WODs.  There is plenty that I can’t yet do, but look forward to those challenges, having experienced my progress thus far.  I also feel like I have more energy and my immune system is stronger.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I think I’m happier.  Ironically, the insanity at CrossFit brings me a certain peace after the WODs.  I often feel like, if I can get through a tough WOD, I can get through whatever else I need to get through that day.  Also, I can no longer imagine going to a regular gym, or working out alone anymore.  Working out with many friends at 7 a.m. (and sometimes 6) is one of the great things about CrossFit LA.

Please share with us any favorite CrossFit / CFLA moments: Murph was my introduction to CrossFit and one of my favorite experiences for the reasons I mentioned.  Another favorite moment was when my kids came to watch me do 15.3 in this year’s Open, and Kenny brought them into the CFLA cheer before we started.  I thought it was really cool for them to see the unique spirit and community we have here, and the look on my daughter Lily’s face was pretty priceless too.  Finally, it felt great to see the Resiliency Project’s e-mail about how our Open teams’ fundraising enabled a veteran in need to join a CrossFit box.  I was glad to have contributed to the Morning Missiles in that way, being completely unable to compete with some of our better athletes.

Any advice for people just getting started? I remember seeing some CrossFit LA slogan along the lines of, “Start where you are, do what you can.”  I think that’s great advice.  There is a lot of talk about CrossFit, and people ask me all the time if I get injured.  But if you’re smart about working out and listen to your body, I think you can become very fit doing CrossFit with no more risk than you would take working out anywhere else.  I scale how I need to scale, and if I feel like I’m tired to the point where my form is suffering, I slow down.  So I would tell beginners to take that slogan to heart, and be smart in your workouts.  I realize that I have now jinxed myself about injuries, and will probably blow out my shoulder next week.  It has been great getting to  know all of you, and I’m glad many of us are Facebook friends now so we can stay in touch.

What are your hobbies, interests and/or talents outside of CrossFit?I am blessed with an incredible family including my superhuman wife, Kristina Royce, and my three kids, Jon, Lily and Abby.  I love to read, if I can find the time.  I can draw, although I rarely do so.  And I can sing like an angel.


Friday’s Workout
Spring Break

A) In 20min find 15RM
Overhead squat

B) 15-12-9
DB power cleans (55/35)
DB thrusters
Pullups

And Coming Monday
TEST WEEK FOR CYCLE 8

3 RFT
2 9yd Plate pushes (45/25)
6 Burpees to target (9’/8′)
12 KBS (32/24)

 

 

 

Comments

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Our second training cycle of the year begins on Monday with Test Week (May 4 – May 8). It’s important to plan your Test Week thoughtfully. Choose some days that will test some of your strengths and choose some days that will test some of your weaknesses. You’ll have a lot of intentionality in your training this cycle if you are intentional with your testing.

The main lifts we will train are the overhead squat and the squat clean. The two skill focuses of the cycle are pushups and air squats. Yeah, I just said air squats. No matter how advanced a student may be, his/her air squat can always be improved. If you devote some extra time and attention to the air squat, then your weighted squats, other lifts, and other skills/movements will benefit from that. Show up to practice with dedication, patience, and humilty.

Below is what this upcoming Test Week looks like. Share in the comments which tests you plan to do!

MONDAY – Test your capacity for activities lasting a few minutes.
3 RFT
2 9yd Plate pushes (45/25)
6 Burpees to target (9’/8′)
12 KBS (32/24)

TUESDAY – Test your capacity for activities lasting a few seconds.
0:00 – 20:00
1RM OHS

20:00 – 23:00
Rest

23:00 – 43:00
1RM Squat clean

WEDNESDAY – Test your capacity for activities lasting 20-40min.
“Silber Lining”
FT
400m Run
12 Alt. pistols
16 DB renegade rows (35/20)
20 DB Russian twists
800m Run
24 Alt. pistols
32 DB renegade rows
40 DB Russian twists
1250m Run
36 Alt. pistols
48 DB renegade rows
60 DB Russian twists
**40min Cap**

THURSDAY – Test your proficiency with the barbell.
For load
With a running clock, every minute perform 1 lift and add 10/5 lb.
Start with an empty barbell (45/33) and press for as long as possible.
Once you cannot press the weight, push press for as long as possible.
Once you cannot push press the push press, jerk for as long as possible.

FRIDAY – Test your capacity for bodyweight movements.
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats


Thursday’s Workout
Spring Break

A) “CFLA Baseline”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

B) “Leaderboard Day”
Complete up to 3 Leaderboard events
**Subject to coach approval**

And Coming Friday
Spring Break

A) In 20min find 15RM
Overhead squat

B) 15-12-9
DB power cleans (55/35)
DB thrusters
Pullups

Comments

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The online comment box has ignited a new breed of boldness; one completely unique to our generation. It’s an ugly evolution, really, that often seems bereft of all compassion. As a rule, I don’t read online comments, but sometimes — when there are many comments — I’ll take a quick peek out of sick curiosity like, how can someone make THIS topic controversial and negative? And I always cringe within a minute. Always. There is almost always self-righteous, unbelievably judgmental, often mean comments taken out of context – no matter the topic. Most times commenters are arguing with each other. How does a cupcake post turn into a nasty entanglement of cheap-shots and obscenities? Beats me, but mostly it saddens me.

The common expression Kill Them With Kindness now really means flashing a fake smile at someone’s negativity – or don’t let anyone see that someone is getting to you, which probably isn’t the original purpose of the phrase. I’m beginning to think we are unable to dissuade negativity with authentic kindness. There’s no need when we can toss our cruel grenades anonymously online often fueled by our own insecurities then log off smugly without a care of consequences left by the grenade.

If we can’t genuinely kill with kindness, would it kill us to be a just little more kind? To consider the target first – what they might be going through, have been through?

Anger typically injures the angry, especially in the long run, but immediately the receiver of the barbs most likely feels a depth of shame and hurt that might never be known. The whole thing is a shame, one lacking courage, self respect, and mainly, humanity.

To illustrate this to a small extent, fitness blogger and personal trainer Cassey Ho made a short video where she photoshops herself based on actual comments left for her. The short video is poignant and choked me up a bit. It reminded me that if I never hear the passive aggressive spurs “just saying” or “in my humble opinion” or “no offense” again, it will be too soon. Mainly, it reminds me that it most certainly won’t kill me to be more kind and thoughtful and compassionate to everyone else trying to make it – everyone trying to get fitter, eat better, be better parents, spouses, workers; better people in general – and stumbling at all of the above, too.

 

 

Tuesday’s Workout
Spring Break

“Grippy Mover”
AMRAP 36
72 Double unders
36 Mountain climbers
100m DB farmers carry (⅔ BW / ½ BW)
36 Situps

And Coming Wednesday
Spring Break

FT
10-9-8…1
Deadlifts (225/155)
Ring dips
**12min Cap**

And Coming Thursday

Spring Break

CFLA Baseline

“Leaderboard Day”

 

 

 

Comments

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First, before today’s workout take a look back at Coach Adam’s blog post from Friday. Solid info on setting yourself really well to lift exceptionally.  This will be helpful considering you’ll be doing 24 lifts (many tired) up to %85 of your 1RM.

Second, if you would like to develop your running speed sign up for our Speed Team.  The team will meet three times a week for eight weeks starting next Monday, May 4 @ 6:30 PM at the Santa Monica High School track.  Call the office 310.260.9550 to sign up for optimum speediness.



Monday’s Workout

Fun

4 RFT:
10 RKBS (32/20)
1 Squat cleans (85%)
15 RKBS
2 Squat cleans
20 RKBS
3 Squat cleans
      25 RKBS

And Coming Tuesday
Fun

“Grippy Mover”
AMRAP 36
72 Double unders
36 Mountain climbers
100m DB farmers carry (⅔ BW / ½ BW)
36 Situps

 

Comments

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23 Apr / 2015

It’s a Set-Up

Have you ever seen a painter paint a wall with little or no preparation? He doesn’t sand the the rough areas, patch the holes or apply a primer/undercoat. No matter how meticulous he is, after all his hard work, the finished product is going to look like crap – or worse, it will look ok for a short period of time until some cracks begin to show and the paint starts to peel off.

Don’t worry – this is not a blog about remodelling your house. I was asked recently about the set-up position of a lift. The question was: How important can the set-up of a movement (or lift) be in determining your finishing position or end result?

Here’s what you need to know.
Like the painter, you will have a difficult time finishing correctly if you set-up incorrectly. It’s as simple as that. You may be able to muscle the weight up now with no problem. But, you could potentially move more weight AND alleviate the risk of injury with a better set-up.

What does the ideal set-up look like?
Think about your current set-up position.

As coach Bob Takano says, “If you are comfortable, you are probably doing it wrong!”

The set-up for the snatch and clean should not look the same as the set-up for a deadlift. Let me repeat that – it should not look the same as the set-up for a deadlift.

In Olympic lifting, the set-up forms the basis of an efficient first pull which, in turn, optimizes the second pull. The first pull begins from the floor and ends roughly at mid-thigh. In the starting position, we want to maintain an upright posture with the arms approximately vertical when viewed from the side. This is important because having an upright torso minimizes the stress placed on the lower back. It also allows for the bar to be kept closer to the center of mass and ensures better balance. During the first pull, we want the bar to start away from the shins and for the hips and shoulders to rise at the same rate, as such, this will cause the bar to sweep back.

Here are some points for consideration during your set-up.
I’d be the first to admit that, although these are general guidelines and can vary depending on the anatomy and proportions of the individual, I have found them to be a good place to start. Only a couple of things to remember. Easy right!!

 –Hook-grip the bar

–Feet below the hips

–Barbell over the balls/mid-foot.

–Hips at or slightly above knee level.

–Knees flared out to the sides and in contact with arms, this allows the knees to be clear of the bar path.

–Flat back.

–Arms internally rotated to prevent looping the bar.

–Weight in the front edges of heels.

–Eyes straight ahead.

–Get tight.

If you cannot set up in this position there’s a high chance that mobility and flexibility are an issue. More than likely, it’s tight hips, hamstrings, ankles and thoracic spine. As much as we all love to hate foam rolling and lacrosse balls, it may be time to rekindle that romance. Spend some time finding your restrictions and weaknesses and make them a priority.

And remember, the purpose of this blog is to help you achieve a better starting position in the Snatch and Clean. Ask yourself, “am I able to set-up correctly in the start position of a snatch or clean from the floor?  What does this look like?” If you wouldn’t tolerate a dodgy paint job on your house, do not tolerate a poor starting position to your lifts. Trust me, your future self will thank you for it.


 Friday’s Workout
Spring Break

A) In 15min establish max effort
Muscle ups

B) AMRAP 15
200m Run
10 Hang power snatches (95/65)
15 Hand-release pushups

And Coming Monday
Spring Break

4 RFT
10 RKBS (32/20)
1 Squat cleans (85%)
15 RKBS
2 Squat cleans
20 RKBS
3 Squat cleans
25 RKBS

 

Comments

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22 Apr / 2015

Try it

tumeric tea ingredients

I was talking to my chiropractor the other day and she said “how do you have time to do that?” The “That” she was referring to was cooking.  I was sharing with her that I had made homemade pizza.  My homemade pizza truly means crust and all, which is a little more time consuming then pre-made crust.  I explained and she agreed we all make time to do things that give us joy and pleasure and cooking is just one of them. Though, it wasn’t always that way. When I was a child my mother didn’t really let me in the kitchen. I always wanted to help, but she wanted to be efficient and get it done her way. Looking back I totally get it now. When you need to get food on the table to feed the family and you’ve got limited time the thought of a teaching a kid in the kitchen doesn’t make sense. So Mom, I get it now.

In college I “prepared” food, you know, the basics; pasta, salads etc.  I also got to work in a few restaurants, which were awesome and hard at the same time.  I learned a lot about prep cooking, presentation and just got to see a whole lot of the behind the scenes stuff.  As I started to cook more on my own I was very particular on how I wanted things done. Now, after many years of practice and I am open to things not being perfect. Yes, sometimes I would like my onions all the same size when chopped if that’s the case I’ll do it myself, but most of the time it doesn’t have to be that way.  To me, cooking for those you love is truly an expression of love and much easier than words. When cooking there is room to be creative, artsy and free, which can be an expression of anything you want it to be.

This past week I made myself some turmeric tea.  I’d been wanting to try it for the longest time, but just hadn’t made the time to do it. Funny thing was, it didn’t take long at all. I used a blender and pot and just a few simple ingredients.  It was super simple and truly tasted amazing. When I drank my tea I felt like I could have been sitting at the beach with bonfire, or in the snow next to a fireplace.  I had two reasons for wanting to make this tea. 1.Tumeric is an anti inflammatory and since the WLC ended I’ve slacked a bit on my fish oil. (I also recently learned its an antiseptic). 2. It just sounded good and I thought maybe it could be an alternative to coffee. The verdict: this beverage not only tastes good, but has healing properties. It’s a win, so, I dare you to try it. Check it out: Tumeric Tea/ Milk, recipe from Wellness Mama.


Today’s Workout

Spring Break

“CF Total”
In 45 minutes, 15 minutes per lift
1RM Back squat
1RM Press
1RM Deadlift

And Coming Friday
Spring Break

A) In 15min establish max effort Muscle ups

B) AMRAP 15
200m Run
10 Hang power snatches (95/65)
15 Hand-release pushups

 

 

Comments

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