Bench Mark Week

It's Bench Mark week!!!!

If that is not the face of effort then I don't know what is. 

Everybody get excited, it is going to be a good one. Benchmark weeks are a chance for use to reduce the volume and ramp up the intensity. We will have only 2 components to each hour this week, Warm Up and then the bench mark metcon, this involves far less total stress on the body, but allows for and requires much more effort during the metcon. These are chances for you guys to see how far you have come and compare yourselves to the wider CrossFit Community. This Weeks Bench mark Work Outs in no particular order are

Diane
Angie
Karen
Isabel
Mr.Joshua

Personally this week involves 2 work outs that I struggle with mightily
Angie and Mr. Joshua. I have not finished either one as Rx'd in the appropriate time domain, Ever. Simply completing them would be a huge victory for me and one that I hope to reach this week. No matter how long you do CrossFit and how far you come, there will always be something you struggle with, that work out that crushes your soul, the movement that deafeats you and leaves you humbled. These are the areas that you need to devote you time too. The biggest gains in your fitness will come from even the smallest of improvements in these areas.

Make a list and then go about eliminating those movements for me it would be things like

Running anything and everything that involves running sucks.
Pistols (still cant do one )
Toes to Bar ( I can kip pull up just fine but these are a struggle for me lots of times )
Push Ups
Pull Ups ( though i am working on this one )

I could keep going but really if it involves picking it up more than one time I tend to not be very good at it. However as I focus on eliminating my weaknesses my strengths improve too, and progress in my other weaknesses becomes easier and easier. My Point is this, the things you suck at most hold the greatest opportunity for improvements, but they also require the most work and are the most frustrating, never be discouraged with small progress but instead enjoy and celebrate every victory.

Also In an effort to keep you guys moving in the right direction with the nutrition challenge and to answer a whole lot of questions I have been getting I have been collecting a few articles written by some people who know their stuff. that should help you out. If you are having struggles please talk to me and we can keep working on moving you in the right direction.

Low carb and paleo part 1
Low carb and Paleo part 3
Problems with Paleo ?
paleo Challenges and solutions

the summary of all those articles is this Paleo is not Just another low carb diet, in fact if you are crossfiting you need to be getting enough to fuel your body, remember fruits and vegetables are carbohydrates focus on those. Second patience may be all you need to get past the problems of switching to a paleo diet, but if not replacing digestive enzymes can be a big help in making the switch