Let’s Start The Week Off Right …
Posted: July 30, 2012 Filed under: Random Workout | Tags: hugs, life, love, motivation, nebraska, Olympics, running, Summer, WOD, yoga 9 CommentsIf you want others to be happy, practice compassion. If you want to be happy, practice compassion-
Big round of applause to all of our peeps that did so well at the Cornhusker State Games over the weekend!!!
**If you are feeling down and out over the next few days and need a hug to get you through? Just click on over here**
The Nicest Place on the Internet
The Plan-
The Workout-
A nice quick, flowing Warm Up followed by:
Not for Time …
3-3-3-3-3-3-3-3-3-3-3-3-3-3 Perfect Pull Ups
10-10-10-10-10-10-10-10-10-10 Perfect Push Ups
Play around with different hand positions today while focusing more on allowing your breathing to control your movements.
Notes:
We are officially jumping off the Sugar Water/Vita Coco bandwagon as of yesterday. If you feel like wasting your money is fun and exciting? Carry on … Beet Juice is what all the cool kids are drinking now and so are we! Be well today and ENJOY!!!
Having Fun Isn’t Hard When You’ve Got A Library Card
Posted: July 27, 2012 Filed under: Random Workout | Tags: Arthur, crossfit, fun, health, hipster, laugh, life, love, lululemon, marathon, motivation, Olympics, paleo, pilates, running, School, trail running, walking, WOD, yoga 14 CommentsYou Eggs Benedict Arnold-
Breaking News: The Summer Olympics started two days ago on Wednesday the 25th, Just saying peeps …
The Plan-
The Workout-
From our “Not Seen at the Box” series of programs …
A nice flowing Warm Up: Trail Run/Swim/Bike Ride and choose five of the following movements:
Mule Kicks, Swimmers, Star Squats, High Knee Skips, Lateral Leap Frog, Crab Walk, Squat Thrusts, Bear Crawl, Mountain Climbers, Jumping Jacks.
Perform one movement for one minute and then rest for 30 seconds. Rotate through and stop when you feel you have done enough.
Finish up with, let’s say? 100-200-300-400-500 … Your choice of Hard Style Kettle Bell Swings.
Notes:
Best part of The Workout today? Minus the upfront cost of the KB-Bike-You … You don’t have to pay $$$ a month to do this?!? What’s even better than that? Chances are in elementary school (minus the KB)? You did all of these movements and went home after school to watch Arthur. Have a great weekend and ENJOY!!!
**Interesting article on the Sport of Exercising**
Life Is Not a Competition …
Posted: July 26, 2012 Filed under: Random Workout | Tags: crossfit, exercise, fitness, health, hipster, jogging, kettlebell, life, london, love, loving, marathon, motivation, natural, nature, paleo, perspective, pilates, running, simplicity, summer olympics, walking, WOD, yoga 12 CommentsCreative minds always have been known to survive any kind of bad training-
CultFit is not a competition. Rather it is focused on your health, healing and adding perspective to your daily fitness diet. CultFit is also not about becoming fit, fab, toned, flexible, balanced, powerful or turning your 7 of a body into a 10. CultFit is simply about taking care of yourself. There is nothing to achieve here or to boast about in a random blog-o-post (there are enough of these in your readers this morning). CultFit is about being “Present“. CultFit is not about changing yourself either. Who says you can’t have a caring, healthy relationship with your body?
The question this morning is: Where do you find your inspiration? We find ours by embracing life through the eyes of a child and providing a message about love and life. Inspiration can be fine on its own although without creativity it often goes to waste. The Summer Olympics started yesterday with women’s soccer and a few good matches (Does Japan look good or what?). Chances are you are going to sit down over the next few weeks to watch some Amazing, Serious, Athletes compete at the highest level. You will be inspired and moved to go out and do something with your life. Get back in shape or take up a new sport maybe (Dressage?!?). The cold hard truth is that you are not an Olympic Athlete, even if you do Cardio Barre Burn and X-Fit 5 days a week.
Be Inspired! Set some Goals and get Creative (this does not mean do what everyone else is doing).
Photo Hat Tip: National Geographic
The Plan-
If for some remote chance you find yourself in the state of Nebraska or Western Iowa? Feel empowered to drop us an email to say hello and to claim your ice-cold beverage from our fridge! You may also want to run up to us and say “HI“ at any of these following events:
Iowa State Fair (Fried Food on a stick and Tractor Pulls- ‘Merica F**K YEAH!!!)
Since Uncle Sachmo’s knee is doing a bit better here of late you may also want to email him asking about the TACO RIDE and the world-famous “CultFit in a Random Park“ meetups.
The Workout-
Rest Day …
**Not a Skill Day, Mobility Day, Technique Day, Active Recovery Day, Slow Run Day, Foam Rolling Day**
Set down the iPad and listen for once! Out of all the shitty runs and bad workouts you may have at the “Box” … Rest Days are where you make your gains and they define you as a person. If you can’t Rest for one day? You have deeper issues than you could ever a imagine. Gym Jones says it the best:
Work + Rest = TRAINING
“Don’t Do The Work if You Don’t Have the BALLS to Rest“
What we will be working on:
The CultFit Colectivo: This is all about you and bringing us closer in a more intimate way. When you join the Colectivo you become apart of a dedicated group of peeps who enjoy life more than pursuing “Participation Medals”. Stay tuned for more …
The CultFit Memoria: After 400+ posts our pure message has been diluted and beaten to death. Seriously, how many times can you post about “Being Authentic … Being You“? That’s what we thought! Who knows … If you peeps behave during the Olympics? Maybe we will pen an e-book for you to read? Lord knows you can’t do anything without your precious little iPad thingy?!?
Notes:
Writing helps bring us joy, period. And our love of living and helping others brings all of these influences into balance for us. Part of the problem this morning is that we are at a crossroads here at CultFit HQ.
What does this mean for you (our dear readers)? It all boils down to being true to who you are. There is no right and wrong. Just like there is no right or wrong road at our intersection. Our posts are starting to feel like a pulled muscle … We just need to feel which stretch allows us to tap into our inspiration and creativity the most.
This is not the end, far from it actually. With your help we can continue to grow and spread our message of taking the time to RESPECT and LISTEN our bodies. Go back and Re-Read this last message a million times until in sinks in … ENJOY!!!
The Quintessential Guide to the London Summer Games: CultFit Style
Posted: July 25, 2012 Filed under: Random Workout | Tags: Alise Post, crossfit, diet, fitness, food, happiness, health, hipster, Holley Mangold, Jordan Burroughs, life, Lolo Jones, london, love, marathon, Olympics, pilates, running, Ryan Lochte, Sir Chris Hoy, Summer, WOD, yoga 19 CommentsA cucumber should be well sliced and dressed with pepper and vinegar, and then thrown out, as good for nothing-
A little mood music this morning (Click play and read the rest of the post, maybe):
Daily Top Stat: Only .2% of ‘Merican households care about the Olympics. August 8th can not arrive soon enough for the rest of our country: Honey Boo Boo
The summer games are right around the corner! The CONDOMS have finally arrived and the ANTI AIRCRAFT BATTERIES are firmly in place. Without wasting anymore of your time, here are our Athletes to Watch:
Holley Mangold- The ONLY woman to watch at the Games, PERIOD! Authentic, real and an inspiration to us here.
Alise Post- Your butt is sore if you stub a toe during a two-mile run! Image all the blog posts you would write if you had the following: A torn ACL, LCL and hamstring. Just for good measure lets toss in a hairline fracture in her femur and a detached meniscus … last July during a training ride! Keep an eye on “The Beast“!
Jordan Burroughs- All we see is gold as well!!! He may hail from Slakerville, NJ although he reared his dark side while in Good ‘Ole Nebraska.
Sir Chris Hoy- Ladies, he’s a Sir. That’s all you need to know.
Lolo Jones- Every Father reading today wants his Son to marry a woman like Lolo. She’s humble and not perfect, human. Plus she would whoop the hell out of your kid in a moments notice … Running of course!
Ryan Lochte- Michael Phelps is a douche. Albeit a douche with some hardware. Mr. Lochte is going to whoop his ass!
The Plan-
A quick stretch …
The Workout-
A nice Swim, Yoga and Meditation.
Notes:
Any thoughts on our list of the Summer Games Best Athletes? Feel free to chime in with who you think we left out of the mix … ENJOY!!!
Travels With Melissa …
Posted: July 24, 2012 Filed under: Random Workout | Tags: cooking, crossfit, eating, exercise, fitness, food, happiness, life, love, motivation, paleo, pilates, trail running, Travel, traveling, Walk, walking, yoga 13 CommentsTravel Tribulations
It can be really difficult and frustrating, after getting comfortable with your food ways at home, when you have to navigate new surroundings to figure out the healthiest choices. Sometimes it is so overwhelming I find myself on the brink of giving up and looking for the easiest most unhealthy food around. However, I have learned from my experiences and want to share some of the ways I minimize stress and appreciate the journey!
I encourage you to embrace what you are able to do and enjoy the adventure of being somewhere new!
1. Make some travel foods to fill in the blanks. Granola bars are great! They last for a long time, don’t need to be refrigerated and can be individually wrapped. Check out: Ina Garten- Homemade Granola Bars Recipe for an awesome recipe! Another good travel food is hummus if you have a cooler. If kept cool it can last for about a week and you can pre-cut veggies ahead of time. My favorite travel food is quinoa salad! It can be eaten cold or hot and if you have a cooler it will stay good for up to a week. Quinoa salad is full of protein and other awesome vitamins and minerals!
2. Don’t be afraid to stop along your route for local fresh foods. Check it out and see what they are offering in that area. If its local it is obviously fresh with bonus points for supporting local farmers!
3. If you go to a supermarket take your time, look at all your options, read the ingredients, keep it simple and ask questions. Some of the “freshly” made products might not have been made right away and sometimes a marinated meat in the prepared foods section is a bottled marinade with all kinds of crazy ingredients.
4. Don’t stress out. Make the best decision possible and enjoy your vacation! A couple sub par meals will not ruin everything you have worked for!
Being happy will always be a part of being healthy! Trust in yourself to make the best choices and don’t obsess too much over bad options. Enjoy and appreciate everything you do have!
Happy traveling 🙂
The Plan-
The Workout-
A funny thing happened the other day while sorting through countless emails from our dear readers. A trend started to emerge from the rubble. Nearly 80% percent or so emails were asking when Melissa would stop back over to save yourself from reading our tired and exhaustive posts daily. The remainder of the emails primarily focused on one question/topic: “How do I perform a Perfect Pull Up?“
The invidious Uncle Mo opines: “Do more Pull Ups, duh!” Ah, if it was that simple … Ladies? We are throwing you all under the bus so be prepared!
Pop Quiz Hot Shot: What are the steps involved before an infant takes his or her first steps? Lie on tummy, roll over, reaching for an object, crawling, supported stand, falling, falling, falling some more and finally one day? A first step … So what happened from puberty on when you magically surmised that by simply grabbing a pull up bar you should be able to do one? Life is about patterns, pattering and progressions. There was and is a reason why we perform Fractal programs from time to time around these parts. You can not measure the importance of this program today in traditional ways: Form, Flow, Grace …
Happy Hips Warm Up followed by:
30 Second Natural Dead Hang From Pull Up Bar (Neutral Grip- Thumbs around top of bar. Open your pits/axilla and lengthen. Neutral spine and eyes forward, gently look through your grip …) Followed by:
30 Second Handstand Hold (Absolutely no flopping around! Actively press through the floor while pointing your toes to the sky. Neutral spine, take a moment to look through your hands … The exact opposite of your hang! Feel your breath and under control return to standing) Followed by:
5-10 Perfect Push Ups (Thumbs centered on nipples. Pinkies pointing at 3 and 9 o’clock. Elbows tucked in at your sides in the bottom position. Three points of contact at the bottom: Hands, Feet, Chin. Allow your breath to control and initiate movement throughout. Load on the way down slowly- Anakin squeeze! And initiate the upward movement through your stinky pits!)
15 Times Through Today! 1-5: Focus on length. 6-10: Focus on control. 11-15: Let your breathing take over … Form , Flow, Grace!
How about a nice little wager ladies of CultFit? Perform this program twice a week for one month? And we will guarantee that you will be able to do a Perfect Pull Up. Without one of those lame ass bands!?!
To accept our challenge and to decry to the blog-o-sphere that you are giving our challenge a go: Leave a comment and keep all of us updated on your progress!
When you are successful in your new task, and you will be successful! We will send you a nice shirt to wear out in public!!!
Notes-
Sister Hazel did our program last month and needless to say she cursed out her blue pull up band, it was rather unseemly for a woman. But damn was it hot!!! Dudes? Feel free to join us as well! The choice is yours … ENJOY!!!
**If you need some more clarification on the movements? Please feel free to ask for some help, that’s what we are here for.**
CultFit 