Gym Update:
-In case you don’t know or live under a rock, Monday is labor day and our only class is at 10am. There were rumors of night classes but it is not true. ONLY CLASS FOR THE DAY IS AT 10 AM

-Yoga Money is due by WED. If enough people that committed don’t get their money in by then, the workshop will have to be canceled.,

Paleo Seminar with Robb Wolf Update:

The Robb Wolf nutrition & Paleo seminar was off the charts! I would have paid double as much if I knew it was going to be that quality. Rarely do I feel people do a good job at really teaching the science behind the philosophy but Robb truly gave us our money’s worth and more. Books, seminars, and certs usually left me feeling as if the presenter was unable to tie the big picture together well, but Robb did and excellent job of fitting together health, fitness, weight management, performance, and disease/ illness.

His book The Paleo Solution will be available on Sept 14th, but everyone who attended was given a copy. If the book is anything like his seminar, I would highly suggest this book. It goes far beyond simple fat, protein and carbs type stuff. Truly life changing or altering topics like cortisol, glucagon, insulin, immune issues, disease and much more are discussed in the seminar and from a quick look, I think he will even provide greater detail in the book. He is spreading the right message to people and that is why I am willing to endorse it.

We will review what we have learned soon in an upcoming round table discussion about nutrition and diet.
Enjoy your labor day weekend!

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Regular class schedule tomorrow, but we will all meet at Mcfadden’s at 2PM.

DO NOT BE LATE OR YOU WILL WASTE YOUR OPEN BAR AND FOOD.
OPEN BAR AND FOOD is from 2:30 PM - 4PM.
GAME TIME is at 4PM.
and I imagine there will be some post game hanging at McFadden’s as well.

See you all Tomorrow. I Love this CrossFit Stuff!!!!!!!

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A big topic on the nutrition journal has been about picking the right protein supplement. First off, a protein supplement is not required if your diet is properly balanced. But if you are interested in a protein, some issues have surfaced recently that you need to be aware of. The greatest concern is based on a consumer reports look at some popular proteins. They found high amounts of metals in some very popular brands.

Other issues such as the type of processing or the source of the protein are also key things to understand. These used to be my primary concerns, but the metals was scary to find out about and has become the top issue for me when looking for a protein. Below we have attached the link to the report. Once on the page, you can see some links on the left side of the page that dive a little deeper into the issue. Muscle Milk and Myoplex seem to be the ones that are really bad. Below is also a chart summarizing their findings. The Solgar protein looks to have very low levels of any metal so I will look into this protein further, but Mercola.com also sells a protein that is very pure called miracle whey. Do you research before you decide to put anything in your body. Hope this helps you make a healthy decision!

The link:
Consumer Reports on Protein

The Summary:

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Sorry for this little random post but below is a link to a great article. It talks much about the nutrition things we have been discussing. Topics like organic, pesticides, and why calories in vs. calories out is not always all it is about.

http://shine.yahoo.com/event/loveyourbody/why-you-cant-lose-those-last-10-pounds-1964849/

Enjoy!!!

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GYM UPDATES:

YOGA
-It looks good to go for a 4 session Yoga Workshop.
-This will be for 4 Mondays in a row in September, beginning Sept 6th.
-Classes will be about 1 hour sessions and will begin at 7pm each Monday.
-The 4 sessions will be $50 total.
-Please Sign up. Your friends or family can sign up as well.
-Money will be collected at the end of August.

AFFILIATE TEAM
-Looking to begin to assemble CFP team in the upcoming weeks.
-We will have a minimal skills requirement. Mainly meaning you can do things unscaled.
-We would never look to exclude people who want to train extra hard and be a part of it….that is not what we are or will ever be about. CrossFit Prime is a family that is solely here to bring the best out of you physically and mentally. There is no in crowd or specially invited group. You tell us if you want to be on, but just understand that it would require a little extra commitment to the team to do inner team WODS, WODS against other gyms, and a dedication to master skills that the team identifies as weaknesses in each member. Simply put, you are serious enough to try and dedicate your fitness to a competition level.
-As of now, we would probably have more on the team than would actually be able to compete in the games, so people would need to understand that not all of us on the team will make the cut to participate. Come next year when it is time, we would do a series of things to test who are the best athletes are to make the squad.
-Remember we would be doing this for fun & bring out the best in each other just like we do everyday at CFP! We would just be pumping up the volume a little bit!
-More details are to come. We will still wait a few more weeks because I think we have some people close to being able to jump into that unscaled range!

PHILLIES TICKETS:
-John will begin handing out the tickets today! So be sure to get yours.
-Food and Beverage start at 2:30 and Game is at 4. Be sure to be there a bit before 2:30 so you don’t waste one minute of the food and drink! That is what you paid for.
-Ask John for more details.

Mark’s JOURNAL
-At the top right of the site, there is a tab to a page where I am tracking my food intake for the week.
-I am far from a nutritionist, but I have had a lot of requests about diet so I thought this could help people out and create a discussion through the comments section that could teach us all a thing or two.
-Please contribute with questions, comments, or by telling us what you have learned through your own research.

COOL VIDEO
- I found this along with some other cool videos about the CF Games. It is really an addidas commercial but thought it was cool.

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2010 CrossFit Games:
The 2010 CrossFit games are now completed and the events truly embodied the CrossFit spirit. Strength, power, skills, stamina, and endurance were all on display and combined in limitless ways. I thought the broadcast was great, the arena seemed pretty bad ass, and if you paid any attention to the programming, things are really going to another level with CrossFit. Watching it made me proud that we are a part of this large crazy family and I look forward to seeing many of our athletes go to new personal fitness levels. Congrats to all the competitors of the 2010 games. CrossFit New England must be doing something right being that they took the Affiliate cup and had the men’s senior champion. Kristan Clever was the woman’s champ with Iceland Annie coming in 2nd. Overall the individual competition included 9 events in various ways. Double unders, rope climbs, pistols, toes to bar, burpee wall climbs, hand release push ups, heavy presses, heavy deads, tons of olympic lifting and numerous other interesting events made the weekend insanely addicting to watch. Some interesting things were how some of the events followed right after eachother or how the competitors were not told of the event until they practically walked out to do them. It was great entertainment and pretty inspiring to watch. 50 plus year old women were doing “FRAN” in under 5 minutes for heavens sake! …and a 50 year old guy deadlifted 495lbs. These people show us just how fit we can be now or as we age. I know a number of us were glued to our computers, but it is over now and it is time for us to get back to FITTEN!

Food Journal:
Many of you have been asking good questions about diet so I am going to create a page this week that tracks every single thing I eat and drink. I thought it could help in a number of ways. First, it could give many of you an example of some meals or ideas on how to structure your own diets. I will also try to explain my philosophy and approach throughout the week with some additional commentary on my meals or days. However, I think the best part may be the comments and input we will get from many of our other members and certified trainers. We have some pretty intelligent people in our gym that I am sure could even critique me a bit. These critiques, comments, or observations will help all of us. I welcome you all to comment so we can learn together through the dialogue on the comments section. I even welcome you to post your own meals, tips, or questions. This Journal will be a new page at the top with the navigation called “Mark’s Journal”. Please participate or contribute! I will try to update it as often as possible, but at the latest, each day will added by the end of the night.

Note:
4 class Yoga workshop sign up will be available soon as well. Dates to be announced this week.

Hope everyone had a great weekend…..see you tomorrow for some fitten.

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Hope everyone has a safe and enjoyable 4th of July weekend. Saturday schedule will be the same as usual with a 9:30 am class and 10:30 Free Elements class. Open gym time will go to 12pm as usual. Note a change for Monday’s schedule. Since many may have BBQ’s or off from work, our schedule will be different. Monday July 5th we will have a 10am class and open gym time from 11am - 12pm. There will be no 6am or evening classes on Monday.

Friday’s Programming:

Strength:
Push Press - 7 x 3

W.O.D. - Complete 3 rounds for time
15 KB Swings (1.5pd/ 1pd)
15 Box Jump (24″/ 20″)
400 M run (2 laps)

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This weekend we are painting the gym. John and I are not exactly HGTV so hopefully this doesn’t end up horrific. After 13 color samples and many conversations and debates, the choices have been made. We are trying to go for happy and refreshing without being soft Still needs to be serious enough for our prime movers to put in work everyday.

John is the lead on the job, and James W; also known as our B Boy with the Blue shoes; is our paint consultant. He is a professional so things shouldn’t get too bad. James is “The Specialist.” If we mess it up too much, we’ll just call it an abstract piece of art.

We will try to post some pics of the progression. It is an all night and day job so wish us luck. We’re going in!!!

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How is your Sunday CFP? Hope everyone is having a great weekend and getting ready to train hard this week. Remember to hydrate up.

Over this last year, the overall athletic and fitness ability of our gym family has drastically increased. It is a result of the commitment you all have made to your health and challenging yourselves in new ways. In the upcoming year I look forward to the gym using our improved fitness levels to participate in more events and challenges as a group through inner gym challenges along with competitions or fun with other CrossFits. I know a few are looking to compete in the sectionals next year, and hopefully we can get a CFP Team for the games as well. Members like Keith, Janet, Karin, Nike and many others have a great chance to compete at a high level if we continue to bring out the best in them. If you have a similar goal, let us know so we can help you come up with a plan to get you on track. If any of you also just want help in general with your nutrition, let us know. John, myself, or even many of our members that have made great changes in their life can help.

If anyone is looking for a great book to clear things up, John and I, along with the CrossFit community in general, are big fans of “The Primal Blueprint.” It a evolutionary or even common sense take on training and nutrition. This along with books like “SPARK” do a great job of reminding us how our body can take care of itself if we take care of our body and mind. We determine which genes to express, how we feel, our balance of hormones and chemicals, and even how long we live by the activity we do(or don’t do) and from what we cultivate in our mind. This book will be at the gym this week for anyone that wants to preview it. Enjoy the rest of your weekend and we will see you all this week!….And when you see NIKI (not NIKE….the other one) say Happy Birthday. Today is her Birthday!

A Few Sunday Quotes:
“Love begets courage, moderation creates abundance, and humility generates power”

“For the wrong done by others, men/women demand justice, while for that done by themselves they plead mercy and forgiveness. A wise man/woman on the other hand, believes that for a wrong done by himself, there should be justice, while for that done by another should be forgiveness.”

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Happy Mother’s Day to all the Moms out there. This is how a CFP Mom does it. Looking good ladies! Stay strong. Mommy Baby tossing event at 6 tonight…..that is a Joke….it is at 7…nope, another joke because we are not going to throw babies….because babies aren’t heavy enough. Seriously though, Happy Mother’s Day.

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