Monday, February 23, 2009

Are You Nuts?

When it's snack time around the Tool Shed, we reach for tasty treats and when it comes to fat blocks...there's nuttin better than nuts. Skip the sugar, salt, honey versions, just plain will suit ya fine. I like to reuse my parmesean cheese containers, perfect for downsizing the big bags of nuts I pick up at the local Whole Paycheck.
Check out Tom's blog, gotta like MEAT !!
Props to JRut on this weekends 160 lb. Regional Championship !! Kid is legit and heading for Wichita.

Friday, February 20, 2009

New Bootcamp Fitness Classes !!

Feb. 2009 Grads

Plenty of good seats still available !! We've opened up new class times at the Box so if the thought of making the 0600 class was too much to bear you're in luck !! We're now offering 0500, 0600, 0700, 0900 Monday-Friday and 0900 on Saturday's.

K Hall and Abbie J have joined the trainer staff and bring great experience and energy to our team. Check out the website for more details... Bootcamp Fitness KC

Tuesday, February 17, 2009

Snack Time

The incredible edible EGG !! Snack Time !!

I've been quietly observing trends taking place in the break room kitchen down on Booth. It's a weekly occurance at the salt mine that one our valued vendors drops a load of fresh doughnuts. Cream filled, chocolate icing, long johns, double glazed, etc... It's understandable to see wide-eyed excitement across the faces of folks anxious to jump in head first, those puppies looks tasty !!
Although recently, I've been happy to see the fat rings are disappearing a little slower every week. Troops are opting for something a little more nutritious and realizing the after effects are much less severe when you're snacking on hardboiled eggs and macadamia nuts. The fridge is quickly becoming home to fresh veggies, tuna, eggs and the green tea is getting snapped up much quicker than the sugar filled Swiss Miss. Granted it may be a while before the vending machine guy replaces dorritos with avocados but nonetheless....progress is being made.

Paleo study on Bay Area participants
NorCal burger eating contest with Coach Rip's commentary

Sunday, February 15, 2009

Super Bowl of Stock Car Racing

Tony Stewart takes the Camping World 300 at Daytona on Saturday

51st Annual Daytona 500

Time for the moonshiners to get back behind the wheel and fire up another season of Cup racing. Weather doesn't look promising with rain showers coming down now and more in the forecast. Hopefully mother nature will cooperate. Props to T Stew for his victory in the Nationwide race yesterday. Driving a Hendrick owned ride he brought home his 4th win in the last 5 spring Daytona Nationwide races.

Bootcamp Fitness KC has finally landed on Facebook. If you're a FB'er check it out and become friends with our extended family. K Hall has done a great job setting it up and will be posting more pics and vids soon.

Thursday, February 12, 2009

Rut's Favorite Day

Coach Rut touts Thursday as the "best day of the week" and in typical Rutman fashion, the WOD was delivered courtesy of the Pain Train this morning. 0600 crew was introduced to the Burpee version of Last Man Standing... 1st minute / 1 burpee...2nd minute / 2 burpee... you get the picutre, continue until you can't answer the bell for the next 1 minute segment then upstairs for Part 2 which was no joke in itself. 15 mins and 120 burpess later, this cowboy was baked.

Congrats to Palmer, KS native son for pulling home a very impressive podium finish. Stunk is bringing the heat lately.

From the what's new department: Robb Wolf has a fresh look on his blog. Check it out and see the Birthday wish to Mr. Darwin, great picture up there.
Just yesterday, I was having a conversation with another coach about mid-afternoon energy slumps and sure enough as I was rolling thru the blogs this morning I see Mark over at the Apple has a great post on the subject. Needless to say...nutrition, sleep, activity will help eliminate the major cases but if you're still draggin arse, he has some good tips.

The mid-afternoon nap is an elusive creature but unbelievable in terms of renewed focus, energy, etc... If the nap is out of reach, at least shoot for a couple minutes of relaxation with eyes closed. Focus on slower breathing and eliminating any outside thoughts. Your brain processing and heart rate will slow which can provide big benefits in a short amount of time.

Tuesday, February 10, 2009

Drink Thirty

Nicky likes his drink in a big boy glass
From time to time, we all savor a little "Who Hit John" and deservedly so after a fanny waxin WOD or 36 hole grinder on a summer day. Keep in mind, moderation, moderation, moderation. If you're running lean Paleo, a couple beers will pretty much blow up your day. Timing helps as well.

I shoot for packing in 70% of my daliy carbs during post WOD meals during which time those carbs are helping to open the pathways to your muscles so the protien can be driven home. Any meal other than post WOD with even moderate levels of carbs and you'll see this gater draggin his tail around. - RP

Alcohol Item (serving size)
Carbs (g)

Beer, regular (12 fl oz) 13g
Beer, light (12 fl oz) 4.5g
Wine, red (3.5 fl oz) 1.75g
Wine, rose (3.5 fl oz) 1.5
Wine, white (3.5 fl oz) 1g
Cider, dry (1 pint) 15g
Gin, Rum, Vodka, Whisky (1 fl oz) 0g
Sherry (2 fl oz) 3g
Port (2 fl oz) 6g
Guinness (1/2 pint) 4g

Friday, February 6, 2009

Spring Weather !!

On our way to record temps today. First tee will be crowded with the Thursday/Friday group, balls flying everywhere, RC droppin a red-ass on folks...a real shiz-talkin Chopper festival.

Roll out with this shirt on your back and expect a wide-berth from the gallery as you glide along.

If you haven't checked out so immediately !! Props to Logan Rut for the intro. Setup your own radio station by entering 1 artist or song and it only plays like music on that station, create as many different stations as you like. Technology is sweet.

Good weekend to all !! RP

Tuesday, February 3, 2009

Happy ?

We all experience and travel thru delicate times that require extra strength and determination in the face of adversity. While these challenges may be introduced by outside forces, often they're initiated by our own internal workings. The presentation of such challanges typically happens without notice so there we stand, situation squarely in front us and ready to act.

A friend gave me a copy of this quote a couple years back and it's been taped to my computer since.

"If you don't like something, change it. If you can't change it, change your attitude. Don't complain" - Maya Angelou

Good post and links from Dr. Eades on how to handle controllable factors or lack there of. If you're not already checking in with the good Dr. I'd suggest doing so.