I just realized, if you look at my recent posts with pictures of junk food, they were all taken in the office. And this is a stark fact. My predominant exposure to junk food comes from the office. Maybe 90% of the time I’m successful in saying No to the temptations laid out at work.

But then think about this, what if you didn’t try to say, No? What if you didn’t really think about it? What if you simply said, Yes?

What if you said Yes to every box of cookies, every bowl of candy, every home baked goody left on the counter in the staff kitchen? Some people do. More than once a day.

It’s not easy to say No. Especially on days like today. Holidays. When it’s all even that much bigger. With all of its holiday festivity and cheer and camaraderie and sharing of stories and traditions that await with family and friends.  Sometimes it doesn’t feel like you’re just saying No to the food.

Sometimes it feels like you’re saying No to so much more.

Ok, what I really meant to say here is; Happy Halloween! Honestly. I mean that. I really do.

Ladies Night and Strongman tonight. Bring on the beastly fun.


“It isn’t possible to love and part. You will wish that it was. You can transmute love, ignore it, muddle it, but you can never pull it out of you. I know by experience that the poets are right: love is eternal.” ― E.M. Forster


I. Establish a 1RM Back Squat in 15 minutes – Completed: 1RM at 155lbs. PR!

II. 1 minute Max Effort Burpees – Completed: 15 Burpees total. PR!

III. 1 Attempt Max Effort Unbroken Muscle-Ups Completed: practice, practice, practice…

IV. Row 500m – Completed: in 2:38.

Sandy’s wake

With the view from these windows its hard to tell there is a hurricane moving up the East Coast. There’s no rain, intermittent wind. Given all the news reports about what may or may not happen with the storm, its simply a matter of riding it out at this point. For the first time since I’ve been a member our box is closed; along with the schools, some businesses, bridges, roadways, the NY stock exchange.

While there are still WODs on the road available anytime, any place, today I’ve taken a peaceful express ticket to pajama-ville, have been here since 4pm.

Yesterday, Sunday, I spent 2+ glorious hours at ACF. First, Strongman tire flip AMRAP. 250lbs. max tire flips in a minute, followed by 30 seconds of box jumps. Round one: 13 flips. Round two: 14. The most unexpected result from this WOD, the feeling of complete disorientation and ability to complete the box jumps after tire flips, felt weak, unstable, and limp. This caught me completely by surprise.

Then with a bit of a break in between to catch up with some lovely ACF peeps, onto 3 minute box jump AMRAP repeat from my personal epic fail during the last Friday Night Fights. Had to know whether it was fear, or simply a lack of strength which left me finishing way short of what I thought I could do. In an empty double wide with nothing but my own personal running mix playing in the background I decided to try again. No competition angst, no one cheering, no competitors. It was just me and the lonely 20″ box. Turns out it’s my strength and stamina that failed. Right around box jump 15 the legs began to shut down. Weakened and fatigued, the thought of falling and doing some serious injury resulted in a down shift to step ups once again. Insert ‘More work to be done’ statement here.

On to strict push press work. Working up to 1RM at 80lbs. Diet is good, body feels good. Strength is clean as a result. No fog.

Looking forward to getting back to ACF tomorrow. WODs and healthy diet incorporated into a solid routine for me equals healthy body and clean mind.

Short Term.

I like Goals. Long Term and Short Term Goals. They do well for the individual. Goals are bigger than you. They make you bigger than you are. They keep you focused. And on track. You are not the only beneficiary from working towards and achieving goals, those around you benefit as well.

Right now my Short Term Goal is to eat clean from now until Thanksgiving Day. At 8am on Thanksgiving Day I will be running my first ever 10K, The Troy Turkey Trot, with my BFF, Sandy. Sandy is a thoroughbred runner. I’ve given her more than one out from this, having to run with me at a pace which will most likely be a solid two minute per mile slower than her usual. She sees this as a great opportunity to spend time together. Something we rarely get to do these days. She’s a rock star. Personally I think she’s nuts. Not a legume, more of a walnut, or cashew.

Back to the eating clean goal – I’ve read a lot of books on food. Primal Blueprint. It Starts with Food. Zone. You may already know by now, eating Paleo is a large faction of the Crossfit Community.

I’m 100% Paleo, 80% of the time.

Crossfit did not invent Paleo but it is a well exercised term and way of life in the CF community. The book that spoke to me most: It Starts with Food. In the end, you have to learn your body, what works and does not work for you. Be realistic, listen, see how you feel. In every capacity.

While clothes that fit exceptionally well is a huge reward for eating clean, my primary goal in eating clean is a clean mind. When I’m eating healthy, my mind is  focused, open, intensely optimistic, and living as if all the good in life does not wait for me in the future, but actually exists Right Now. This is a great place to be. Borrowing Crossfit’s mantra for the next 27 Days, my diet will be as follows: meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.

I will not be measuring. I will eat when I’m hungry, as much as I want until satisfied. Truth is, when you’re eating healthy, you do not overindulge.

The lovely and glorious jar of Cookie Butter? My reward at crossing the 10K Finish Line. It’s currently sitting on the top of my fridge. Unopened. It looks down at me (eye to eye, really…) and says, I’m here, waiting for you. I say, I will not open you until Thanksgiving Day. Clearly defining your goals is helpful. Apparently having conversations with your food can be too. I’ll keep you posted.

… and the body follows.


Let’s just pause here for a minute, shall we. Can you taste them? Feel the gooey chewy texture in your mouth as you bite down into one, or three of them?

‘Are you going to have one?’ My co-worker asked.
‘No,’ I said. ‘Not today.’
‘Why are you taking a picture of them?’ she asked.
‘Because I love them.’ I said.

And I do. But today, and for the next 28 days, leading up to the Turkey Trot on Thanksgiving Day, I will continue to love them dearly, love them from afar. Last night during Ladies Night I PR’d on my overhead. Clean and jerk 105lbs. This was a huge goal. I’ve been struggling to reach a goal of 100lbs. overhead for a long time. Wanting very much to compete in Heavy for the Holidays, but coming to terms with the reality that the competing weights minimums just might be too heavy for me. For now.

Still, I’ve been working. There are profound days of discouragement, but last night was a huge hurdle overcome. I feel empowered again. My diet is a huge part of that. When I feel healthy, when I have had enough sleep, when I am eating clean, and behaving myself and in a good routine, my mind is clear, optimistic, forward looking in all things possible and good and soon to be. And the body follows.

So, for now, hello lovely cookies. Thank you for existing. There’s a time and place for you. We will meet again. At the end of this finish line. In 28 days. In Troy NY. After I have completed my first ever 10K run. Till then, I bid adieu.

to the brim.

Couple of things: Had my first strict pushup tonight. Hand release no less. WTF. Just kind of happened. No more pushups from the knees for this CF’er.

Second, I am running my first ever 10K exactly 30 days from today. The Troy Turkey Trot. Thanksgiving morning, 8am. What better day to run a first 10K then on a day when a copious cornucopia awaits you at the finish line: The beautiful feast of Thanksgiving. One of my all time favorite Holidays. No pressure to buy useless crap. Just cook something warm and hearty, fill your heart with love equal in bounty, and share it all with those you hold dear.

Unable to spend time with loved ones for the Holiday? Open your heart and share your warmth and kindness with a stranger. Better yet, with a stranger in need. Sit next to them and offer a gentle ear, a warm smile, and a hearty meal. There are so many ways to share. And sharing fills the heart, and the hearts of those around us, with love to the brim.

See what happens when you get your first push-up?


CrossFit Warm-Up

3 x 10


I. AMRAP in 15 minutes:

1 Paralette Handstand Pushup (10″ deficit)

Power Snatch (155/100)

2 Paralette Handstand Pushups

2 Power Snatches

3 Paralette Handstand Pushups

3 Power Snatches

and so on….

*Continue this progression until the 15 minutes has elapsed

Completed: Snatch at 65lbs. Hand release Pushups! PR! Made it to round 10, completed 10 pushups and 3 snatches. Truth, Kim confessed the clock was set at 17 minutes, not 15. 17 minute AMRAP felt pretty damn good.

II. 4 Sets:

20 Toes-to-Bar

the path.

When you’re on the right path, the universe rises up to meet you. Great post today at Crossfit Lisbeth.

Reality Check.