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May 31, 2010

Memorial Day

If there were a time when words were inappropriate, when silence was the most articulate speech, it would be here and now. Better than any oratory, better than any speech or poem for you and I to stand two minutes in silence and look out at those whom we know and those whom we do not know and think of all that they did for us.

Posted by Chuck Charbeneau at 9:31 AM | Comments (0)

May 18, 2010

Today's Workout, Firsts and the Burpee Challenge

We executed today's WOD* outside today which was awesome.  We're in that perfect time during the year that isn't too cold (last week) and isn't too hot (mid-July).

Team Eric Nielson (Team Alpha)  put in s a strong effort, but managed to lose by a single run (48 –  47) when all was said and done.  I was able to put in a strong 5 rounds and even scored a couple of firsts while doing it.

Midway through my second round of pull ups I finally hit a rhythm and the light went on and I can now do kipping pull ups (Yay!!!). On my way back out side for my fifth set of burpees I had a sharp pain across the ball of my foot, and I think this is because I was attempting to do double-unders in my Vibrams on the the concrete. I suspect that with all that pounding, my foot was reminding me to land lightly…I went back to singles.

My final first, as it were, was my first ripped callous from pull-ups today. If I would have stayed down off the bar after the WOD, all would have been fine, but traffic had me back on a box on the last set and I felt like I cheapened the workout, so I got back up and did the set again with kipping...and tearing...

Finally, I agreed to participate in aBurpee Challenge (PDF) with Kevin Oie over the next 100 days.  Day One, one burpee, day tw0, two burpees, on up to 100 burpess on day 100.  I knocked out 45 yesterday and 50 today, so I'm seriously looking forward to just three tomorrow.

*CrossFit Baseball (team WOD SCORE:47)

    AMRAP 20 Mins - Each person to finish a round, scores a run
  • 1st  Base: 10 Burpess
  • 2nd  Base: 10 Squats
  • 3rd  Base: 10 Double Unders (30 Singles)
  • Home Plate: 10 Pull-ups
Posted by Chuck Charbeneau at 4:48 PM | Comments (0)

May 10, 2010

Mom and babe

Sara 9 months
me at 9 months

pushing up to a sit
Jr at 8 and a half months

Posted by sla5150 at 7:15 PM | Comments (0)

May 9, 2010

Happy Mothers' Day

sara (1 day old) and mom
Mom and me - July 1977

mommy loves you
Me and Rachel - October 2006

mommy love
Me and Julia - August 2009

Posted by sla5150 at 8:24 PM | Comments (0)

May 6, 2010

my day in pictures

learning to eat finger food
Julia is eating finger foods

pretty dress from Aunt Lisa
pretty dress from Aunt Lisa

handstand push-ups
handstand push-ups

teething on the bedrail
teething on the bedrail


admiring the garden
admiring the garden

tired baby
the sleepiest girl

good night kiss
the king kisses his princess good night

Posted by sla5150 at 6:28 PM | Comments (0)

May 4, 2010

Why I lean Paleo

mmmm baconA quick “Thank you” to Melissa Urban for her post “The Paleo Pitch,” which is a discussion on how to talk to the uninitiated about choosing to eat naturally.  I try to explain to people what and why I eat what and why I do and all I get are blank stares, silly questions and fear.

"Oh, so Atkins?" Buh, huh, wha? Well, I suppose, but not in the “Extreme carb restriction followed by slow carb re-introduction cyclic method."  More in the “I don’t eat processed sugar or most grains anymore, so my body will actually burn fat for fuel” kinda way.  Atkins was certainly on to something, for sure, but reintroducing cheap, processed carbs (which, let’s be honest, is what most folks who go “On A Diet” will do) is the lazy way.  I believe in changing my diet to something that is healthy and sustainable.

"Don't you hate eating that way?" Didn't I just tell you I loved to eat real, natural foods, how good it makes me feel and how well I'm improving in the gym?  People see me eating simply and think "Wow, poor guy.."  Meanwhile, I'm sitting there humming happily and chowing on my blackberries, which, in my humble opinion, are like little bombs of juicy, sunshine flavored crack on the tongue after a long winter in rehab.

Bad, processed food makes me feel icky.  After a sandwich with processed bread, I need a nap, Burger King makes me want to commit seppuku almost immediately, just so I can use the quickest possible method of getting the poison out, and the smell of a microwave / instant meal literally makes me gag (someone was “cooking” a lean cuisine yesterday in the break area and my response was visceral and took me by complete surprise).

So, no, I don’t “hate eating this way.”  No, not at all. Last week my weight didn’t change, but I lost yet another percentage point off my Body Fat % (the only real number I follow at this point, though I try not to lose lean muscle mass) and all I did was eat food I loved and kick my own ass at the gym.

The kicking your own ass part is not really optional if you truly want to improve your health, longevity and fitness, but just eating cleaner will have a dramatic impact on your day-to-day life.

Here’s Melissa’s Elevator Pitch, because I like it so much:

“I eat “real” food – fresh, natural food like meat, vegetables and fruit.  I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition.  And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.

It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight.  In fact, my diet is probably much higher in fat than you’d imagine.  Fat isn’t the enemy – it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.

Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body.  It’s been doing great things for my energy levels, body composition and performance in the gym.  It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.” —Melissa Urban

Posted by Chuck Charbeneau at 9:57 AM | Comments (0)