Posts from — October 2009

Chili Sweet Potato Pan-Fritters

• 2 lb of Sweet Potato, skinned, cubed and boiled or roasted and mashed
• 1/2 cup toasted pecans pieces
• 1/2 cup chopped crispy bacon, reserve the fat
  
• 2 T mild-medium hot chilis, chopped, Poblano or Serano to taste
• 2 egg whites
• 1 T chopped fresh Sage
• 1T chopped Fresh italian parsley
• 1 T fresh orange zest
• sea salt to taste
  

1. Combine all ingredients, form into golf ball sized portions. Heat bacon fat in nonstick pan to shimmering hot, add one ball at a time, gently press down to 1/2″ thickness. Don’t crowd the pan as they will steam and not crisp.
   
2. Remove gently from pan onto paper towels, serve with some meat.

From Chef at Crossfit Breakaway

The biggest sin is sitting on your ass.

How many different parts of your life does this apply to?

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Q: Should I be on 17 or 18 blocks when I start the Zone?

A: It doesn’t really matter too much until you actually start, then we can start tweaking. Don’t let such a small detail prevent you from taking the first step.

What most people do: Nothing. Continue eating the way they always have and performing under their potential.

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Q:I just need to keep working hard and eventually I’ll get good enough to qualify for the games.

A: Bullshit. You need to recognize and then assault your weaknesses. More of the same doesn’t cut it. It doesn’t have to be perfect it just has to be a start. Take a 1 on 1. Go to an Olympic Lifting Class. Do nothing but double unders for an entire week.

What most people do: Nothing. Continue training the way they always have and hope they get better.

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Q: I’m a bad runner. Should I do CF Endurance 3 times a week, join a running team, do a five K once a week, or buy a weighted vest to run with?

A: All of the above, some of the above, or any one of the above. Just do something.

What most people do: Nothing. Use the lack of a perfect program as an excuse not to run.

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Q: Should I squat heavy 3×5 twice a week, 5×3 four times a week, 3×3 eight times a week, or just do strength bias?

A: Uhh I dunno, just start squatting heavy and eating a ton, that’ll do the trick

What most people do: Nothing. Say to themselves, “I just don’t have the body type to be strong or I’m too old” and blame it on genes.

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Q: If only I knew more people, had more cash flow, had more time, or got luckier….. then I’ll quit my job and start doing what I want.

A: Bullshit. The harder you work the luckier you get. Start the process now…. as in today.

What most people do: Nothing. Continue on the path of least resistance until one day they hear about someone who did what they want to do with less money/less resources/less time/less connection/ less whatever. Then they wake up.

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The journey of a thousand miles begins with a single step. What are you going to do today to get one step closer to your destination? Send that email? Do that research? Book the private session? Apologize to the person you care about and pissed off?

Now go forth and conquer.

——

“Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become.”

“There’s one sad truth in life I’ve found

While journeying east and west -

The only folks we really wound

Are those we love the best.

We flatter those we scarcely know,

We please the fleeting guest,

And deal full many a thoughtless blow

To those who love us best.”

Ella Wheeler Wilcox

Ian and I throwing it down on the final day from Potomac Crossfit Raw on Vimeo.

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This weekend is the mid Atlantic hopper challenge. I’m competing in it, and had some thoughts on cheering/coaching during a competition.

The hopper challenge on Saturday isn’t my first Crossfit competition. As I do more of these things, I have come to a strange realization. I’d rather people didn’t cheer for me. Before you go and call me an ungrateful bastard, let me explain.

People screaming and clapping is nice. It fires me up (particularly before the WOD starts), and adds to the overall atmosphere of the competition. But to tell you the truth, I don’t really hear them as soon as I get moving. Running up the sandbag hill in Aromas, with a couple thousand people six inches from me, was an interesting test. During the run, my mind totally clicked off and was focused on the task at hand. I was thinking about my energy level, my grip on the bag, and how much juice I had left in my quads. People were 2 feet from my face screaming at the top of their lungs and I couldn’t hear a thing.

Here is what I do like. Strong, simple coaching and information.

I can still remember Chef yelling “BREATH!!” or Mike R yelling “RELAX” during my double under/deadlift WOD at the qualifiers. As soon as I heard those cues, my entire body relaxed and I was able to get into a nice rhythm. This type of cheering is very valuable.

I also really like a coach there to count my reps and tell me what numbers I have to hit. During the FGB fundraiser, part of the reason I scored well was Aaron standing next to me counting. He was telling me what numbers I should be hitting in order to hit my goal score. I wanted to break four hundred, so his verbal cues helped a lot. Things like “Pick up the ball, do 11 reps, take 3 breaths, and then do 8 more” or “Come on Jon you gotta get 50 box jumps here”. When stated like that, I just listen and do it. I don’t have to think, he is doing it for me.

There is a balance here. You don’t want you coach to undersell you and over-analyze the workout. Sometimes you just gotta pick the F*cker up.

Conversely, your coach has to know you well enough to set reasonable goals for you. They have to be able to look at you and know when you honestly can’t do another rep, or when you just need a little prodding. In the 3rd round of Fight Gone Bad, your coach has to know that you probably aren’t going to get 50 Wall Balls so to ask for 2 sets of 25 is counterproductive.

Everything written above is totally thrown out the window at the end of a workout. I want you to scream your lungs out for me when I’m on the 9 and 9 during Heavy Fran. No more posturing, no more analyzing, just a shot of adrenaline and a final sprint. In conclusion, here are some things I like to hear and things that I don’t like to hear when competing in a Crossfit event.

So-So:

“Come on Jon, you can do it”

“Great job Jon, keep working”

“Keep your shirt on Jon, that’s embarassing”

Better:

“Ok, get 4 reps here and get right on the pullup bar”

“You gotta go hard on this run, he is right behind you”

” Active shoulders”

“Your shoe is untied”

New research showing that taking fish oil reduces the symptoms of many psychological ailments, including PTSD.

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Purpose