Warning: include(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php) [function.include]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include_once(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php) [function.include-once]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: include_once() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: session_start() [function.session-start]: open(/home/content/01/6281601/tmp/sess_ltb5p149qb69kkje2i6oe6d5g5, O_RDWR) failed: No such file or directory (2) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cookie - headers already sent by (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cache limiter - headers already sent (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49
2012 November

Burpee and Pull UP

CrossFit Friendswood is still looking for volunteers and judges for Saturday’s competion that will be held at Pearland CrossFit.   If interested go to facebook and go to events Slay Bell v 2.0 all the info is on this page.  Also we have 4 athletes competing this weekend so please come and show your support.

 

WOD

12 Front Squats 135/95

12 Burpee Pull ups

400 Meter Run

3 Rds

The Pursuit of Perfection, Joyous Work and a Little Luck

Well when I find a good read I like to share here ya go!!  ENJOY

The Pursuit of Perfection, Joyous Work and a Little Luck Written by Nik Hawks, Co-Founder of Paleo Treats

I’ve had a couple people ask me for business advice lately, and I was taken aback by how little I know about business as I tried to come up with an answer.

It didn’t jibe with how successful Paleo Treats has been; you’d think I’d know more.  In 3 and half years we’ve grown from making batches in our kitchen and selling them at the 2009 CrossFit Games to being one of the bigger Paleo food companies in the business and selling not just throughout the U.S., but also internationally on a regular basis.

As I racked my brain for what “secret formula” there is for success, I kept coming up against the basics, nothing fancy, nothing exotic, just the basics.  They are summed up in my head as the pursuit of perfection combined with plenty of joyous work and just enough luck to get you over the occasional hump.

Whether you’re starting a business (and I recommend everyone start at least two), or starting a workout program, or just trying to get through the holidays without eating every last cookie and piece of cake shoved into your face, success seems to come from those three things.

First, the pursuit of perfection.  It’s not whether you achieve it, but the pursuit itself that’s important.  Aside from the obvious benefit of coming up with top quality products, it draws others into your circle who are following similar goals, who walk similar paths, and that leads to joyous work (more on that later.)  The old saying that birds of a feather flock together is just as true of folks seeking perfection as it is a bevy of quail.  It’s a hard road, the path to perfection, and there are an awful lot of exits you can take.  It’s much easier to stay the course if you’re surrounded by good friends with the same intentions, and if you just put your head down and slog it out with them at your side you’ll find that you hit what you thought were impossible goals and only notice it when you’re a few miles beyond where you thought you’d ever be.

One of my favorite stories about this can be found here: Come On In, No One Ever Comes Here

In the case of Paleo Treats, we’re after perfection in a Paleo dessert.  We haven’t found it yet, at least not in any one dessert, although our Mustang Bar comes pretty close; I’ve heard it referred to as a “Paleo-gasm” (thanks Heidi F.)  Still, it’s the pursuit that matters, and it shows up every time we see someone take a bite of a Paleo Treats sample; they always seem to expect mediocrity and are so surprised and stoked to find that the people that made this treat actually give a shit about taste AND health.

The second key to success is plenty of joyous work.  I don’t mean by this that you love everything you do; some tasks just suck and there’s no way around it.  What I’m talking about is probably best shown in an old Gary Larson Far Side cartoon.  It’s a picture of a guy wheeling a heavy wheelbarrow up a steep path in Hell.  It’s hot, the wheelbarrow is loaded with bricks, he’s scrawny and sweating, everyone around him is miserable.  Incredibly, he’s whistling away, shown so cleverly in just a few musical notes and his pursed lips.  The Devil is looking on from the side of the path, and he turns and says to his minion, “We’re just not getting to that guy.”  Whatever else that guy did to get to the hot place, he understood the value of joyous work, of being able to be stoked with whatever you’re doing, whether it sucks or not.

We take that joy pretty seriously at Paleo Treats, so whether we’re out hustling to sell cookies at a sample sale, rocking out newsletters or just shipping out box after box, we remember that joy is what YOU make, not the job you’re doing, and if we’re stoked to be doing whatever it is we’re doing that somehow seems to translate pretty consistently into success.  I think that joy comes through every time we talk to folks, and maybe that’s why I get asked for business advice; folks want to know not just the secret of success, but the way to make that success so much fun.

The final ingredient to success is a tiny helping of random luck.  Sometimes it’s bad luck, and you learn some huge and awesome and valuable lesson by zigging when you should have zagged.  Mostly though, it’s just a little good luck; knowing the right person, being in the right place at the right time, or just plain getting lucky.  This last “lucky” piece isn’t something you have no control over, although it seems that the more joyfully and the harder we work, the luckier we get.

Still, there’s that undeniable element of luck in every venture; the weather window that opens up at just the right time, the Oprah show that stumbles upon the Paleo diet right after we made a huge batch, the passing acquaintance from years ago you run into at the airport who is perfectly positioned to give you a boost right when you need it, the phenomenally gifted employees you hire who are better than you could have asked for had you designed their lives yourself.

So that’s it: The pursuit of perfection, joyous work, and enough luck to get you over the humps.

Cheers, Nik Hawks, Co-Founder of Paleo Treats

WOD

30 Sit Ups

20 Box Jumps

10 KB Swings

 

NOW thats A WOD to start the WEEK

We are closing Sat. NO CLASSES!  We have a few athletes competing this weekend LOCALLY in Pearland!  Please go out and cheer them on!!!

WOD

10 Snatchs

20 Wall Balls

5 RDS

Thursday for TABATA

NO BLOG tonight just announcements!!!

Dont forget if you are not on FB we are hosting a fundraiser WOD with CrossFit Reign on Sat.  @ 9 a.m. it is $15 to participate and yes it is a WOD programmed for my grandma (note to all my grandma does not do CrossFit, while I wish she did she cant)  Anyway so dont let the word fundraiser and WOD scare you.  No Octoberfest OR Shoot Out WODS being programmed.  Its for a good cause.

ALSO next week we will have limited hours on Fri.  after Thanksgiving and we will also have 9:30 Mon-Wed. and MAYBE a WOD on Thanksgiving morning!! We will see???

JOURNALS are being ordered

Whos in for Pearland CrossFit zip up hoodies?

TABATA

Wall Balls

SDLHP

Sit Ups

any way OH

 

Left you on your back?

“Obstacles are things a person sees when he takes his eyes off his goal”

Strength Back Squat

then

AMRAP

15 Air Squats

10 Push Ups

5 Box Jumps

Every 2 min 3 DL @ 80% of MAX

 

Helen

3 Rounds
21 KB swings 53/35
12 Pullups

Chip Away

Heres Another Tasty Recipe for you all!!!

salmon-cakes

For Salmon Cakes:

  • 1 lb salmon fillet (skinless, with bones removed)
  • 2 eggs
  • 1 jalapeno pepper, minced
  • 2 Tbs coconut flour
  • 1/2 tsp salt
  • 1/4 tsp white pepper
  • coconut oil

For Mango and Cilantro Salsa:

  • 1 large ripe mango
  • 4 Tbs chopped cilantro
  • 1/2 cup red onion, minced
  • olive oil
  • sea salt
  1. Check salmon carefully to be sure all bones have been removed. Chop into a fine dice and set aside.
  2. Beat eggs in a large bowl. Mix in coconut flour, salt and pepper.
  3. Mince jalapeno and add to the egg mixture.  Add the salmon and combine completely.
  4. Warm a skillet over medium-high heat, and add coconut oil when pan is hot.
  5. Test the pan to be sure it is hot by dropping a tiny portion of salmon mixture in the pan– it should sizzle immediately.
  6. Add the salmon mixture to the coconut oil in small (3″) cakes and fry until they are golden brown on the outside, and cooked pink on the inside (a minute or two on each side). Let the cakes rest on paper towels when taken out of the pan to absorb any extra coconut oil.
  7. Meanwhile, prepare salsa by combining diced mango, red onion and cilantro in a bowl.  Drizzle with olive oil and add sea salt to taste.  Serve on top of salmon cakes.

 
WOD
25 Thrusters
50 ft OH carry
50 Box Jump overs
50 ft OH carry
25 Burpees
50 ft OH carry
50 KB swings
50 ft OH carry
25 Burpees
50 ft OH carry
25 Thrusters

Tuesdays WOD

5 rounds:

3 hang cleans 80% max
6 box jumps 24/20
12 toes to bar
3 hang squat cleans 80% max
rest 1 minute

Answers for fish oil and daily water intake

Many of our athletes have been asking “how much water should I drink each day?” and “how much fish oil should I take?”

ADD THESE TWO COMPONENTS TO YOUR DIET IMMEDIATELY

A good rule of thumb for water is:

Low end of range= Body weight (lbs) x 0.5 = (ounces of fluid/day)
High end of range=Body weight (lbs) x 1 = (ounces of fluid/day)

Fish oil:

Advocare Omega-3: 4-6 omega-3 pills daily

Contact Kat or Linz

Dr. Oz and Advocare Omega 3

15 minute clock                15 minute clock                            15 minute clock

Run 1 mile                            Run 1 mile                                    Run 1 mile

3 Rm PC                                Max rep ring dips                      Max Rep Bench Press


Warning: Unknown: open(/home/content/01/6281601/tmp/sess_ltb5p149qb69kkje2i6oe6d5g5, O_RDWR) failed: No such file or directory (2) in Unknown on line 0

Warning: Unknown: Failed to write session data (files). Please verify that the current setting of session.save_path is correct () in Unknown on line 0