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Day One - Done!

It is amazing how so many people eat, breathe, live CrossFit. What I mean by that is they have tattoos on their bodies that tell me so. And the paraphernalia going out the door is amazing!  The money that this organization is making in their clothing alone is incredible. Anyway - a great day of CrossFit with so many FIT Master's. Seriously - the women in my age group (45-49) are in amazing shape!! I think I have at least two years of very serious training before I would even come close to their degree. So many fit people here - totally awesome. Some great articles being written, click here to read on

We are super happy to see most of you surviving on your own and finding other boxes or creative ways to get your WOD on. Every box owner that I have spoken with says the same thing about CrossFitter's "CrossFitter's hate it when we close - even if its for a holiday" So we are super proud of what ever you all have decided to do this week. We are still trying to round up a coach for Saturday - no takers as of this evening. We have the help - it is that no one is in town next be continued.

Day One we arrived at the track at 6:45am. and you would of thought this was our first rodeo. We forgot our food bag back at the hotel! So Tony ran back home to grab it. Then we did not bring enough food by lunch time and they don't have any vendors open in the main area yet so...we scrambled back to the hotel, ate, showered, put our feet up and took off again. We did not pack enough clothes for towels or flip flops for Tony to change into - geez!

Which means no stroll on the beach for this girl ;)

After the 2nd workout Tony said, "I felt every pound on the sled pull today" he also said "I can't believe I did not get through 30 pullups". However in the car he said to me "tomorrow I need to move up a couple of spots" This is all good news guys - he is going to do better tomorrow! Top 12 advances to the next round after tomorrow's  WODs.



My Age Group!

click here for More Master's Photos

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Abs Are Made in the Kitchen

You may have heard that slogan,but what does it actually mean? I see so many people work out long hours every day, hours of cardio, a hundred crunches, and for what – to obtain that 6-pack stomach. Maybe you are saying to yourself, ‘hey that’s me and I don’t have a six-pack’. It is simple – you cannot out train a bad diet. Seventy percent of fat burning success comes from the kitchen. So what type of diet should you follow if you are looking to maximize your results? I am going write out a daily diet plan aimed at maximum fat loss; a diet that will produce fat loss from the WHOLE body including the abdominal region.

Breakfast: Option 1: 3 whole eggs combined with veggies Option 2: Lean meats combined with a serving of fruit or veggies like my egg-less scramble. Option 3: Protein Smoothie

Snack: ¼ cup of nuts combined with 1 cup of fruit or veggies Lunch: 4 - 6 ounces of lean meats along with 3 - 4 cups of veggies Snack: Repeat your early morning snack Dinner: 4 - 6 ounces of lean meats along with 3 - 4 cups of veggies as well as a serving of fruit Optional Snack: Berries and Nuts, or a scoop of whey before bed. Drink several liters of water a day, ingest a good fish oil, keep the protein high, and ingest carbohydrates mostly from veggies. Fats and Fruits are to be eaten in moderation and refined sugars on occasion.

Focus on compound movements in the gym (spot reducing doesn't work!) Give yourself 2 full rest days and be sure your body gets 7 or more hours a sleep a day. Now get off the couch and get into the kitchen.

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Read Steve O's Success Story

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