Pink for Paige

Courtesy of Pink for Paige

We attended our first “charity WOD” on Saturday (neither myself nor my wife are the owners of stacks and stacks of 5K run t-shirts, LOL) and it was a great experience. The event was called Pink for Paige and if you missed it you can still donate whenever you want. You can read more about Paige here, but long story short, she was diagnosed with a rare form of cancer called retinoblastoma when she was four months old. After surgery that took one of her eyes, a follow-up appointment a couple months later revealed new tumors in her other eye. Laser treatment and chemotherapy followed and she was in remission in March. In June, another tumor appeared and the family’s only option now is to pursue a promising type of therapy that requires them to travel to New York frequently. Knowing the struggle this puts on Paige’s family financially, her CrossFit family at CrossFit Adamant in Olathe, KS threw the Pink for Paige event and it was a huge success!

Courtesy of Pink for Paige

We showed up and the line of athletes was out the door. I think we both got pretty nervous being one of a handful of bigger people floating in a sea of extremely fit and good looking people who were mostly younger than us. My wife actually said she wasn’t going to do the workout because she was that intimidated, but luckily we ran into one of our 5:45AM workout friends from CrossFit I-35 and she convinced Krista to go for it. They had so many people there that they changed the WOD from 13 minutes to 8 minutes, which was met with a lot of cheering and high-fiving from everyone in the crowd! They broke everyone up into about 10-12 heats for the challenge.

I did Level 2, which was an 8 minute AMRAP of 3 deadlifts at 225#, 6 wall balls with a 20# medicine ball to a 10′ target (actual target rather than the wall we use at CrossFit I-35, which I think I liked better) and 9, you guessed it, burpees. I completed four full rounds and the deadlifts and one wall ball throw of the 5th round. I was happy with that. The burpees were killer, as usual, and I think because the triplet involved such short reps that people tended to blow up a bit faster than if it had been paced different (i.e. 40 burpees in one shot instead of 9 at a time).

CrossFit Adamant did a great job hosting the event and I heard they raised over $10,000, although I haven’t confirmed that. I can’t imagine a better way to spend a Saturday morning, and the $35 donation from each of us to participate was well worth it. Krista even won a Garmin GPS running watch as a door prize, but because we aren’t runners we’re going to sell it and donate whatever we get back to Paige’s family.

I encourage you to check out Paige’s page linked above and if you have something to spare for her family this is a great way to spend your dollars. All the money goes straight to the family, so it doesn’t get any easier or cleaner than that.


Quick Lessons, 8 months In

Sorry I’ve been such a lazy blogger. Trying to get more regular with things, especially the more people comment and tell me they are reading or gaining something from this! Keep up the great work, everybody!

Just a quick post today about some things I’ve learned over the past 8.5 months of doing all this stuff, or lessons that are important and need to be shared again…

1) Form is everything. If you don’t have the basic form for the exercise, don’t add the intensity or weight yet. If you can’t do a good air squat, what makes you think that doing 30 squats in a row with 200 pounds on your shoulders is a good idea? Master form first, THEN start adding intensity/weight. Always.

2) Scaling isn’t just about weight, it’s also about intensity. A lot of CrossFit WOD’s are designed to redline you for the duration. Look at Fran. People (not me) can knock this WOD out in 2:30, easy. LOL Let’s say you can do an unscaled Fran, but it takes you 18 minutes to do it. You should scale. The point it a fit of max effort, not a grind. We know the obvious scaling is for weight (“Gee, I can’t overhead squat 200#, so I’ll do 95# instead…”) or the movement itself (“Gee, I can’t do a muscle up, so I will do ring dips instead…”) but don’t forget to scale for intensity, too.

3) Weight loss comes from diet. Strict paleo probably won’t work for a lot of you if you are doing 4 WOD’s/week like we do. You have to have some carbs in that diet with this much exercise or your body will hold onto fat like a tourist clutching their fanny pack on a crowded subway! That being said, that doesn’t mean you can do a 7-minute AMRAP in the AM and spend the rest of the day stuffing your face. 100 grams or less of carbs is probably your goal and some of those should be starches, but choose wisely. Sweet potatoes, root veggies, etc are your best bet. Stay away from gluten and all the sweet, sugary stuff that got us in this place to begin with, right?

Along with the diet thing, it’s easy to eat too little. Less so if you are having some starches, but when I was doing strict by the book Paleo I was underfeeding myself for months on end. 

That’s it for now, my fluffy friends. Have a great rest of the week and I will try to be better about posting more regularly!