The Truth About The Law of Attraction

I'm probably going to ruffle some feathers but as far as the Law of Attraction goes, I've yet to meet anyone that it worked for. At least like it's presented in The Secret.

Focus on something and it will be yours.

Really? I think they left out part of the equation ;)

See, I am a firm believer in positive thinking, focusing on solutions rather than problems and that opportunity is endless.

But I also think that ACTION is that missing piece to the puzzle.

Rhonda Byrne, the creator of The Secret, had to conceptualize, film, edit and promote the movie - and develop all the back end offerings as well.

Seems like a lot of action to me.

Joe Vitale, one of the contributors, has written dozens of books, created countless products and writes as much as any man alive.

More action.

Another contributor, Bob Proctor, travels the world speaking, coaches hundreds of students and has developed many products of his own.

These are the world's foremost champions of the Law of Attraction but they all are tremendously hard workers and take action again and again.

So yes, focus on what you want. Then go after it!

"EatClean-StayLean" - BK

How To Make Tough Decisions Easy

If you know anything about me you know I'm big on goals. I believe that each of us should have long, medium and short term goals for:

::Family
::Business
::Personal
::Health

And I'd probably locate spiritual under personal if you were wondering.

But through observation I've come to know that most people don't do anything like this. Most people have very abstract 'dreams' instead of goals.

While I don't have time to go into a more detailed explanation of effective goal setting and achievement, I will give you a Cliff Notes version:

Step 1: Set specific goals for all 4 areas mentioned above.

Step 2: Write them down and detail intermediate milestones that you'll meet along the way (medium and short term goals).

Step 3: When faced with choices, if:
They move you closer to your goals - say YES.
They move you further from your goals - say NO.

Too simple?...not really.

Think about most of the choices people make. If they adhered to this rule - would they make the same choices? Ummm, I doubt it ;)

So when you're getting ready to invest time, mo.ney or resources - put that choice to this simple test. You'll be happy you did.

"EatClean-StayLean" - BK

One Woman’s Manifesto
(by Lisbeth Darsh of CrossFit Watertown)

I refuse to become one of the walking undead. The unwell. The quitters, the complainers, the crybabies. Those who say “Oh, well, I’m fat” and just accept it. Those who don't even try. Those who won’t get off the couch and on the road to anything but the drive-through. I am so done with them.

Although I have reached what used to be quaintly referred to as “middle age” I no longer think of it as some green pasture to lay down in and count my money until I die. This is my prime.

I will not go gently into the good night. I will not let my body spread, my willpower relax, and my determination downgrade. I am making a stand here. Like Dylan Thomas, I am raging against the dying of the light.

I refuse to listen to “Oldies Rock” and wear “Mom” jeans and appliqué my sweatshirts with inane seasonal greetings. I won’t use the phrase “old enough to know better.” My body is older but I am better. I am fine.

I vow not to become one of those people who stroll past hard-working CrossFitters and sneer, “You’re not getting me to do that.” Instead, I will be one of those people who stop and ask, “How can I do that?”

I am not too old for triathlons; I am too young for complacency. The next forty years is a long time to sit on the sidelines. I am not too old for CrossFit; I’m too young for life on the f***ing couch.

I am not in the wrong place. I am, finally, in the right mind at the right time.

And to those on the other side of the spectrum, the young firebreathers in the CrossFit Daily Comments who deride “the soccer moms ruining CrossFit", I have this to say: I am no soccer mom . . . But this deadlifting, back-squatting, clapping push-up lacrosse mom is ready to kick your butt to Dumbassville and back again. To you, CrossFit may just be a continuous stream of crazy workouts, skin, puking, Rock Star, and boobs; but, to me, it’s a whole lot more. To me, it’s like breathing. And, trust me, you don’t want to get between a woman and the source of her oxygen.

So, step aside, I’m taking my turn at the pull-up bar. And I brought some bands for my girlfriends so they can take this path too. Get used to us. We’re CrossFitting for the long haul. We will not go gently into that good night.

"EatClean-StayLean" - BK

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The East Coast Games Challenge, CrossFit Albany - video [wmv] [mov]

'Those who do not recognize the physiological import of CrossFit - unprecedented increases in work capacity across broad time and modal domains - are left with no rational explanation of CrossFit's popularity and reach. For these people I am typically seen as a marketing savant whose marketing strategies curiously won't replicate. It's like a blind guy wondering why everyone hangs out under lights at night.'
- Greg Glassman (Founder of CrossFit)

"EatClean-StayLean" - BK

Jennings Beach Workout

Hello all,

I will be away this weekend in Rhode Island but I have arranged for the baby face assasin Andrew AKA ''spiderman'' to take the beach session Saturday at 7 bells, at Jennings Beach in Fairfield.

For those of you that havent met Andrew he is one extremely talented fella who has just finished his second year at Chiro School.

I met Andrew at Creative Health and Fitness whilst he was standing on a stabilty ball doing overhead presses! in mid 2007 and immediately wanted him working in my stable.The kid is a freak and I am happy to have him on board at CrossFit Performance.

Get down to the beach Saturday, bring a friend or two and get the weekend off to a flying start.

Have a fantastic weekend

"EatClean-StayLean" - BK

Are these "health food bars" or junk food?

There are so many types of "health bars" on the market today, how do you know if you're actually buying something healthy or junk food in disguise?

Again, just as I've talked about grocery store food choices, you really need to know how to read labels if you're going to stand a chance at finding a truly healthy food bar. To be quite honest, most of the bars out there are pure junk... candy bars disguised through labeling as a health food bar.

Just recently, I was going on a bike ride and needed a quick bar to make sure I had enough energy for the ride. Well, I didn't have any bars on me, so my friend gave me an extra Slimfast bar he had. Keep in mind that this Slimfast bar is marketed as a "health food", that is supposedly appropriate for someone trying to lose weight. What a freakin joke these bars are! In my opinion, these Slimfast bars are WORSE for you than a candy bar!

The 1st ingredient in these bars is corn syrup! Then the 2nd ingredient is sugar (ukk more sugar!), followed by hydrogenated oils (trans fats), and then the list went on with nothing but junk such as artificial flavors, colors, more hydrogenated oils, nasty artificial sweeteners, and rounded out with some highly processed soy protein isolate just to give your body some more junk.

By the way, you should stay away from processed soy products like the plague if you care about your health. Just remember when it comes to soy that this is a HUGE multi-billion dollar industry, so they have a lot of power in trying to portray soy as "health food" so that most people are eager to devour this fake food in almost every form... in reality, it couldn't be further from the truth.

Back to these "worse for you than candy bars" Slimfast bars... not only are they a disaster nutritionally, but the bar tasted horrible... it tasted like chemicals and was way too overly sweet (not a surprise with all of the corn syrup, sugar, sugar alcohols, AND artificial sweeteners). This is a prime example of "over-engineering" of food.

So how do you determine a healthy bar?

I look for simplicity in a good bar. Many of the healthiest and tastiest bars I've found have only a couple basic ingredients such as nuts, seeds, and fruit. I also look for organic ingredients and raw ingredients if possible.

A couple of my favorite truly healthy bars:

1. Organic Food Bars - This is actually the brand name.

Depending on which flavor, these are usually a base of organic almond butter (or cashew butter) with a certain type of fruit, organic seeds, organic biosprouts (quinoa, etc), and some organic rice protein. Some flavors include an organic dark chocolate as well. They also have a line of bars that use exclusively raw ingredients.

Not only are these bars extremely nutritious, but I think they are delicious as well and have a lot of flavors to choose from such as blueberry, cranberry, chocolate chip and the zone friendly high protein which I love

You won't find these bars at your local grocery store, but I have found them at Whole Foods, Trader Joes, and several health food markets.

2. Larabars - These are even simpler in ingredients than organic food bars. Usually Larabars are just 2 or 3 ingredients, and mostly raw... a blend of crushed nuts along with a type of fruit is the usual combination, but they have a lot of different flavors so it can vary.

These are also delicious and you will NEVER see a list of chemicals a mile long in their ingredient list...usually just nuts and fruit, and that's it! Simple IS better. I don't know who this Lara is, but she made a great product. Again, I've found these at various health food markets.

3. Prograde Cravers - These are made by Prograde Nutrition. .

These are definitely some of the tastiest bars I've ever had (especially the peanut butter flavor!) and they are also made with all organic ingredients using nut butters, rice protein, organic dark chocolate, etc. You actually can't get these in any stores, but you can get these online at the following site: http://natural.getprograde.com/cravers

When you actually find truly healthy bars like these examples above, they make great quick snacks while you're traveling or while you're at work.

Note: I went without the ''healthy slimfast bar''....downright poison!

"EatClean-StayLean" - BK

Jennings Beach Inaugural CrossFit Performance - Fairfield

This morning was the Inaugural CrossFit Performance beach WOD. 13 crew hit the sand at 7 bells for a fun workout. We split into 4 teams and had a race to the finish.

300 meter run--
50 swings
50 push press
300 meter run
50 squats
15 burpees
300 meter run
600 meter ball toss

We went off at intervals with the fastest going first and doing double. After the final 300 run most of the crew were at the ball toss. The objective was for every team to throw the ball (10-14 pounders) a distance of 300 meters and back to the finish.
Fantastic way to start the day! We meet every Saturday at 7 bells come along for some early morning fun.

Silver Sands Beach Workout

Today we had another great beach session where Jay and I set up a nice little circuit that started with a nasty 1 mile run to Charles Island then:

20 swings
20 burpees
300 metre run
30 Thrusters
30 squats
200 metre run
40 Push Press
40 Pushups
800 metre run

First run

Virginia

SunBakers and CrossFitters

Heather came second overall in last weeks comp.Now thats how you do a burpee!

Dave eye on the prize

Mike,Trace and Lozza

Chip started CrossFitting 6 weeks ago and is killing it

Ray bringing home the bacon

Virginia knocked it out in 31 odd minutes and everyone really put in. Great to see Dave Plumey getting stuck in. Judging by the pics you can see he has the CrossFit bug after watching wife Lauren compete last week.

"EatClean-StayLean" - BK

Today's Workout: "Griff"

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

The workout today was unusual. CrossFit is intense, varied and produces results. As you can see from the vid, no one fell over.

"EatClean-StayLean" - BK

This one drives me nuts.

Oh, how I wish it would go away.

If people would NOT do just this one thing. Please, please, please...
if you want a flat belly

...if you want to get rid of unwanted fat just in time for bathing suit season...

...whatever you do, don't do this… Starve yourself.

I guess it makes sense to most people. "If I want to lose weight I'll just stop eating."

It is kind of logical. But, in regards to fat loss, there really isn't much you could do that would be worse. And while there are numerous physiological reasons why, here's just one to shed some light on this for you:

When you starve yourself your body releases fewer fat-releasing and fat burning enzymes. Yes, those are the ones that release the fat from where it is stored on your body and actually burn the fat for energy. Sorry, but you don't just stop eating and suddenly the fat disappears.

As I teach you in my CrossFit Performance program, when your body is provided the correct nutrients at the correct time, well, you literally couldn't stop the fat from melting off if you tried!

"EatClean-StayLean" - BK

Best Ab Exercise?

For years now, sit ups have gotten a bad rap by many fitness "experts" who tout that sit ups are damaging to your spine. Where did this strong opinion come from? The way the sit up has been ostracized by the fitness community, you would suspect that hundreds of thousands of six pack abs seekers have destroyed their backs while performing this "dangerous" exercise. Fortunately, that's not the case...not even close.

The "never do sit ups during an ab workout" mantra that is chanted throughout gyms across the world actually started in the lab. EMG studies have shown that sit ups do stress the spine more so than crunches do. So what? Lying on a bed of cotton balls stresses the spine less than crunches! Does this mean that lying on cotton balls is better than crunches? Where do we draw the line here? Remember, every exercise is a form of stress on the body. It is that very stress that causes our body to adapt, change, get stronger and thus get a positive training effect.

Let's investigate the sit up a little further. The reason why the critics say sit-ups stress the spine more than crunches is because of the involvement of the hip flexors during sit ups. They state that this hip flexor activation leads to a compressive force in the spine, and therefore, should be avoided. Is this a gross overreaction, or do they have a point?

Well considering that athletes and fitness enthusiasts have been performing sit ups safely for decades, it should be glaringly obvious that this "fear" is unsubstantiated in the real world. In fact, after being in the fitness industry for over 16 years, I can say with confidence that I have NEVER seen a single back injury result from a set of sit ups.

I know that some trainers are saying, "Alright, you convinced me that sit ups are not as dangerous as the "experts" claim, but since the crunch works the abs just as well as the sit up, why should I do sit ups, anyway?" Let me explain why this is not the correct way of thinking.

It is true that during a sit-up, your abs are only directly responsible for the bottom portion of the movement. Once the spine is flexed (when you have finished the "crunch" part of the sit up), the hip flexors predominately take over to finish the movement. What is often overlooked is that even though the hip flexors provide most of the movement during top range of a sit up, the abs are still working hard isometrically (contracting without producing movement). This contraction does contribute to a positive abdominal training effect.

Another great "side effect" of the sit up is the caloric deficit that it creates. The sit up requires you to move through a large range of motion and incorporates the hip flexors as well as the abdominal musculature. Thus, a sit up burns a significantly greater number of calories than a crunch. If you want six pack abs, burning calories and losing body fat are of the utmost importance.

I personally recommend sit ups to any individual who fits the "sit up" criteria. The criteria are simple: no pre-existing back problems, and a solid base of abdominal strength. Couple that with proper form, and you will not have any problems!

"EatClean-StayLean" - BK

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The Hopper-Metabolic Conditioning

Sunday saw some weary bodies at 9 am. The read out for the event was:

1000 meter row then
5 rounds of
21 reps sumo deadlift high pull (men 95 /women 65 pounds)
15 reps Burpees
9 reps Thruster (men 95-women 65)

There was a time limit to complete - 20 minutes.

These exercises alone elicit a sick neuroendocrine response but together back to back ...absolutely crazy!

All 4 exercises are full body screamers but hey, this is a fitness competition and this is CrossFit!!

The Rounds started off from the bottom up based on yesterday’s placings. I was in 7th place and would not be going till lunchtime along with Jay who was in the round before me. It was hot, it was outside and there were fit buffed bodies all over the place .The day was going to be a cracker.

Lisa Santoro was up first heat along with Olesja and the girls scaled down to 45 pounds and ripped in. I am so proud of these 2 girls as they ploughed head on into the toughest of drills. They both got through at least 3 rounds (I don’t have exact details of all the girls) and were smoked after. Ginny and Janet were up next with Ginny toughing out the prescribed 65 smackers, which was very heavy going. Janet dug in with 45 pounds and both girls went to a standstill.

Lisa Tangredi was super nervous before her heat. She went the 65 big ones and worked very hard through the 20 minutes. Lozza Plumey the fittest of the crew ripped in with 65 and just threw the weights around . The video of her workout says it all. Not Nice!

Jay was in the heat before me and I was by his side for the row and the big guy was looking real smooth getting off the rower in 1st place. I left to warm up and he was left to plough through. He got through 3 rounds and was 4 reps shy of 4.

Now I thought the run was heavy, well let me tell ya, this was absolutely bananas! I got off the rower feeling good .I knocked out 11 sumos and BANG! oh yeah, oxygen depletion. Got out the rest at 21 then dropped for 5 burpees, then another 5 ...rest and then 5 more. Thruster I got all 9 and then found my resting pad, my friend the rower. That rower was my saviour. I would knock out 5 or so reps and sink to my haunches clutching my new friend.

It’s a surreal feeling being in a total state of oxygen depletion with 20 odd people watching your every move. From the early stages when you are in control to being so far gone it’s not funny...not nice at all! You are out there for all the world to see, your strengths, your weaknesses. Your coughing spluttering, spitting, swearing there is no-where to hide CrossFitting.

The 16 minutes after the rower are a blur but I got through 4 rounds and 9 reps of the sumos.

I had Jay in my ear for the whole 20 minutes and I owe him a big thanx. He pushed me through some major hurdles throughout that 20. Training every day together we seem to get the best out of each other and I wish I was in his corner for his metcon.

So overall when it was all said and done and they read out the top 10 Lisa Tangredi was in 10 place fpr the women and Lozza Plumey rocked in 9th place.

On the men’s side I got 4th place and I am overall happy with my performance but definitely made a crucial mistake first lift on the squat, and you always think you could have done more reps on the Hopper.

Jay and I are so very proud of all the girls that made the trip, we will all learn and grow from this phenomenal experience. Look out next year for Milford to dominate the games,with the exposure everyone had to elite fitness.

Footnote: A very special thanx go out to Jocelyn Secondi (Jay’s better half) and Dave Plumey for all the support that they gave all the girls .Joce did a great job counting reps and motivating all. She actually took total control of our deadlift in the CFT, running the show like a veteran.

Dave was there filming and helping moral support and biggest thanx to him for having a cold beer on hand after I finished the hopper. Oh it never tasted so good!
CrossFit...It’s addictive, it’s fun, it’s total fitness!

Lisa doing burpees

Janet doing thrusters

Ginny did the prescribed weight

Lauren ripping into thrusters

More pics at www.crossfitmilford.com.

"EatClean-StayLean" - BK

CrossFit East Coast Challenge, Albany, New York

What a weekend! A strong group of 10 went up to Albany for the challenge and represented in fine style. The 2 day event consisted of 3 events the (CFT) CrossFit Total on Saturday morning and a 5 km (3.1 miles) at 3 pm Saturday arvo. Sunday morning was the Hopper which is a Metabolic Conditioning circuit that consists of 3-4 total body intense exercises drawn out of a barrel which organizers put together to challenge even the most elite of athletes.

Ginny first squat

Doc Doc squat

My first at 405. If I had my time again I would have gone 385 first

Jay on first attempt

Second at 385.got it!

Lauren powering overhead 65 pounds

Girls in warm up area

Competition arena

165 pound second attempt

Ginny 230 pound deadlift


The lightweights after CFT

Ginny second at 185

Lauren nailing a big 165 second attempt

CrossFit Total

The CFT consists of the Squat, Shoulder Press and Deadlift. You get 3 attempts to lift your heaviest weight. You add up your total weight lifts on the 3 exercises which gives you your total. Pretty simple idea but very challenging on the body. The CFT basically is a strength contest and the ladies that came up from Milford did amazingly well considering they have done only 1 month preparation for the heavy lifts. We had Lisa Lipsitz, Doc Doc, Virginia Veneziano, Lisa Santoro, Lisa Tangredi, Olesja Eidelman, Ginny Adler, Lauren Plumey, my baby Janet, and Jay and I competing.

Everyone was weighed and split into groups according to weight. Jay and I were in the 198 Pound and above which were the heavyweights and we were the lightest of the best in our crew.

First at 385

Jay first at 365

Jay nailed a big PB at 405 last lift

Hit a 415 PB right after Jay hit his

First lift for me I wanted to nail 405 but it didn’t happen. Failing first attempt really puts a spanner in the works and I battled for 10 minutes deciding what to do. Go heavy and fail again or get one on the board. I went for 385 and I was glad because it was a struggle but I nailed it. Jay cleared his first but dumped his second off his back. I failed at 395 on my third attempt and settled for 385.

I hit 165 first on shoulder press, failed at 175 and nailed 170 on my third.

Deadlift was big. Both Jay and I hit Personal bests on our third lift at 405 and 415 respectively and we were really pumped about it .The excitement in the room was enormous as Dan a champion fella from Upstate New York who plays Rugby nailed 550 pounds .Monster!

Being in the third group I didn’t get to spend much time with the girls but saw them all perform massive lifts. Everyone was a little nervous but the excitement and contagious energy along with support from every person in the room was amazing. I am very proud of all the ladies and will post their scores when they come to hand.

Firefighter Fran

Saturday night saw Fred perform Firefighter Fran which consisted of 21-15-9 Reps of Thrusters (95 pound) and Pullups

Firefighter Fred

Fran is a benchmark CrossFit workout where you do 21 reps of both exercises, then 15 then 9 without rest. This guy weighed 232 pounds then put on full firefighters uniform with mask which was 42 pounds and killed it. It was amazing to watch. The vid is some of the action.

Firefighter Fran

5K Run -This is not nice!

The CFT finished at 12.30 so it was back to the hotel for a catnap then off to the park for the run. It was cloudy and muggy when the gun went and we went off at a charging pace. Over the bridge we went and into a lovely nice rainforest type setting. Lauren was setting a good pace and Jay and I were side by side. I let the big guy pass then passed him all inside the first mile. Coming out of the lovely setting we were hit by blazing sunshine and Jocelyn calling out our 1 mile split. 6.30. 6 bloody 30!! Hell that was fast! Immediately I felt my quads. The next 3 miles were the longest of my life; and I was not alone. I tucked in behind Jay and the poor guy had to endure my heavy breathing for the next 2 miles as we struggled through the race. I felt marginally OK at the 18 minute mark but turned a corner with no end in sight and wanted to stop. Seriously stop and go home. Janet and a couple of others said they wanted to jump in the lake and disappear. Every competitor said it was the hardest run they had ever done. It was hot, it was open, it was winding, you didn’t know the course, and it was brutal!

I finished in 22.45 which was 32 seconds outside my best, Jay finished 10 seconds in front of me and Lauren got home just over 23.

Lisa Tangredi was close in front but there was no way I could kick to catch her and she finished a few seconds in front of Jay.

Virginia Veneziano killed the run in 20 odd minutes and was in 5 place overall Saturday after the run. Shame she had to leave Saturday night.

The girls all did wonderful with Lisa Santoro finishing her first ever 5 k in 35 minutes which she says on the video of the girls before the race.

Saturday night we had a great barbie and then went back to the hotel to tell tales about the mindscrew the run really was.

Let me just say this "IT WAS NOT NICE"!!!!!

Janet, Lauren and I were sporting my new Logo. CrossFit Performance

Crew before the run

After the run

Janet after the run - good to finish

Saturday night barbie

Before the run

"EatClean-StayLean" - BK

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