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This article was originally posted August 2, 2018.
Crossfit gets a bad rap. Sure, some approach it as a pain-inducing workout meant to strip you down until you have nothing left to give. But to others it's simply a great way of keeping a balanced body and mind.
In fact, I think there are three types of Crossfitters: the professional, do-this-as-a-job type Crossfitter who takes part in the multi-day extravaganza know as The Crossfit Games, the take-this-super-seriously everyday type Crossfitter, and the ones who do it to just get an amazing workout in just under an hour.
I fall into the latter.
I've been doing Crossfit for about a year and I am still alive to tell the tale, so it can't be that bad! There are a ton of misconceptions when it comes to this workout craze, and I hope to help demystify some of them if you're interested in getting started.
Yes, it can hurt. It doesn't have to because you can determine the amount of effort and strain to put into any given workout. The goal of Crossfit is not to set you up for failure. It's to set you up to get better everyday. So if you're just starting out, take it slow. Just because someone beside you is lifting 135 pou...
The biggest pain point for most can be the rig: a giant labyrinth of crossbars reminiscent of a structure from your elementary school gym class. This is the spot you're going to do your pull up variations and it can wreak havoc on your hands especially if the bar has been well-used. Calluses are a common occurrence in ...
Some think of Crossfit as a sport for the bros. The meat heads. The jocks. But my friend, it truly isn't. There is no "type" of Crossfitter. I've seen teenagers, pregnant women, short, tall, big, small. The Crossfit community is massive and doesn't fall into one specific category.
Some worry that they may not understand the classes, or any of the moves. That's where your coaches come in. They encompass a wealth of knowledge and are trained to know exactly how to do the moves for each class. Usually, they will give refreshers before every move is performed so you're taught the right technique. Du...
Most boxes also have foundations classes during the week that you're required to take before jumping into a class. These will give you basic mobility movements to complete so you've got a solid understanding of what's to come.
Some boxes even have a Crossfit-light type of workout (mine calls it "Burn") where you're getting a similar workout to Crossfit but a bit easier, using more bodyweight type movements and lighter weights on bars and kettlebells. Check with your local gym to see if they offer this type of programming.
For any workout routine that involves mostly weights, a common complaint is that the athlete doesn't want to get "bulky". I'm here to tell you that you won't get bulky unless you want to become bulky. Gaining massive muscle growth is incredibly hard unless that's what you're training for. This will involve a high prote...
If your goal is to slim down, a combination of weight training (through Crossfit or other weight training programs) and a healthy diet can help you achieve these goals.
Another misconception is that speed and reps trump form when it comes to Crossfit. While these do play a factor, any coach worth their salt will correct your form when you're way off your mark. This can go out the window a bit when it comes to the WOD (Workout of the Day) but again, your coach should be able to correct...
As with any type of workout you must listen to your body. If there is something that is causing you a great deal of pain (and not that good after-workout type of pain) you might be doing something wrong. Or maybe you have a pre-existing condition where Crossfit-type training might not be great for you, so talk to your ...
Keep the drama to a minimum.
No matter how good we are as investors, savers, planners and personal financiers, other people are almost always affected by our decisions and actions, our successes and our failures.
Quite often, the people most affected are those we care the most about. Our children and grandchildren, our spouses and partners, sometimes even our parents, all have an interest in our finances.
This has been on my mind lately as my wife and I have been revisiting our estate plans in preparation for seeing our attorney. After we’ve made our decisions, we believe we owe our families an explanation of what we’re doing and why.
We’re still discussing how to have those conversations in the best possible way.
As I’ve counseled thousands of investors over the decades, I have observed that people are uncomfortable talking about financial matters, even to relatives who have a legitimate right to know what’s going on.
•What is in your will?
•Are we (or are you) living within your means?
•Who should make health-care decisions for you when you can’t?
•What about other end-of-life options and choices?
How do you actually, really, in real life, sit down with your heirs and explain what’s in your will? If you have a “blended” household with multiple generations (or for that matter if you live with one or more roommates), how do you peacefully negotiate the division of expenses and responsibilities? How do you have a s...
While there are no magic answers that make this easy, you can nudge the process toward success if you take the time to think carefully about what’s most important to you.
For much of this discussion, I am indebted to Cheryl Curran, my longtime friend and former colleague at Merriman Wealth Management (where I no longer have any affiliation except as a client).
A few years back, Cheryl did a lot of thinking about tough family conversations and distilled those thoughts into an excellent little e-book, available for free download. It’s called “The Transparent Legacy”, and I thoroughly recommend it.
My wife and I know that our kids and grandkids have a legitimate interest in knowing what’s in our estate plan. How will we tell them? When we consider relationships, it’s easier to see a path forward.
For example, should we meet with each heir separately to focus on just one important and unique person at a time? Or is it better to gather them all in one place so everybody hears the exact same message in the same words?
And what of the specific bequests in our wills? Our kids and grandkids have widely different circumstances and stations in life.
•Should we make one-of-a-kind gifts to each child and grandchild, according to what we believe would be best?
Good arguments can be made for either of those choices. One way out of the dilemma is to think about which route is more likely to foster continuing goodwill among our heirs after we are gone.
There are many other important conversations we should have with our loved ones.
Spouses and partners should openly discuss their spending, their savings, their retirement dreams. Parents should discuss family values with young ones.
Cheryl’s book also includes a great essay on the importance of conversations between grandparents and grandchildren.
Her book emerged partly in response to difficulties she and her brother encountered after the sudden and unexpected death of their father.
Though he had assured them that he had a will, all they could find were his notes on a legal pad describing what he had intended to do. Nearby was the business card of an attorney he was planning to contact for help — but who he never called.
Had their father executed a will and had a frank conversation with them about his wishes, they might have avoided a lot of unintended consequences — and saved thousands of dollars and many months of hassles with the California legal system.
For me one of the most helpful pieces in Cheryl’s book is a “sample letter” written by a father to be distributed to his heirs after his death. My wife and I will do something like this, and I believe it may be remembered longer, and have more lasting impact on our children and grandchildren, than whatever we leave in ...
Though sometimes it can be tough, having conversations like these can be one of the greatest gifts you can give your loved ones.
Meanwhile, to address your investments: If you are considering loading up on a total-stock-market fund or wondering how much of your portfolio should be in international funds, check out my latest podcast.
NEMANJA MATIC has revealed that he and former Chelsea manager Jose Mourinho used to laugh about rumours of a rift between the pair.
Mourinho, 52, was given his marching orders by Blues owner Roman Abramovich last Thursday after an embarrassing start to the season.
Prior to the Special One's dismissal, there were widespread reports of unrest in the dressing room and it was claimed that the former Inter Milan manager had fallen out with a number of his players. widespread one word.
Matic, who re-joined the west Londoners in January 2014, was rumoured to be one of the stars the Portuguese had quarrelled with.
However, the Serbia international, 27, has insisted that talk of a bust-up between himself and Mourinho is well wide of the mark.
"I've worked with Mourinho for two beautiful years, so that means for me he is always linked the good memories," the midfielder told Mondo.
"I have read several times I think that I had a bad relationship with him, but it is likely to have been written by some idiots.
"I commented with Mourinho about these allegations, we just laughed."
WINTER HAVEN - The Polk Community College softball camp will be held June 4-7 or July 16-19. The cost is $100, which is due at registration.
BABSON PARK - The Webber International University volleyball team will host several camps throughout the summer for females ages 8-22.
There are seven camps this summer with the final one being Aug. 10-12.
For details, call Tim Edfors at 863-638-2957.
ST. PETERSBURG - Richie Sexson hit a two-run single and Yuniesky Betancourt snapped a sixth-inning tie with a solo homer to help the Seattle Mariners come from behind to beat the Tampa Bay Devil Rays 5-2 on Tuesday night.
Jarrod Washburn (4-4) settled after a shaky first inning to improve to 10-2 lifetime against the Devil Rays, who have lost four straight. The left-hander allowed two runs and eight hits in 6 1-3 innings.
Sexson singled off Devil Rays starter Scott Kazmir with the bases loaded to snap an 0-for-15 drought with runners in scoring position and wipe out a 2-0 deficit. Tampa Bay had taken a two-run lead on Carl Crawford's RBI single and a fielding error by Adrian Beltre in the first.
Betancourt's homer off Chad Orvella (0-1) was his fourth.
LONDON -- Metropolitan Police mounted round-the-clock armed protection yesterday against potential suicide bombers at more than 100 Jewish and Israeli sites here after two car-bomb attacks in less than 24 hours injured 19 people.
Security was being tightened in other cities, including Washington, where the State Department said it was working "closely with the Israeli Embassy, the Secret Service and local law enforcement to ensure that Israeli diplomatic facilities in the United States receive increased protection."
In London, Police Commissioner Sir Paul Condon said the car bombs that blew up at the Israeli Embassy Tuesday and at the Israeli Joint Appeal office early yesterday were set off so quickly that terrorists "had to be prepared to forfeit their own lives and the lives of anyone in the vicinity."
Given the power of the bombs-- 20 to 30 pounds of Semtex or TNT -- police said they were surprised that casualties were not more severe.
sustained any loss of life," said David Veness, Mr. Condon's deputy. "These were incredibly cold-hearted attacks."
Jewish leaders and Israeli officials had criticized the lack of parking restrictions at potential targets. And in an interview with Israeli army radio after the second bombing, Brig. Gen. Azriel Nevo, the military attache at the London embassy, criticized British authorities for not acting on Israeli warnings.
"It's really a true blunder of the locals here," General Nevo said.
Commissioner Condon said that he was not going to get into "an exchange of recriminations." He said that he was working with the Jewish community and the Israeli ambassador to combat the threat of terrorism.
"We are now facing within the last 24 hours a new specific threat, and we are responding to it," he said. He said that he would not create a "fortress London" but that the response would be "realistic and robust."
"We live in a free city," the commissioner said. "We are not prepared to operate a totally oppressive regime. It has to be a sensible, measured response."
Kesha has shared her powerful new single 'Woman'.
The singer's triumphant return has moved fans across the globe, with new album 'Rainbow' set to be released on August 11th.
New track 'Woman' is online now, and it's a glorious hymn to female empowerment - although somewhat curiously it was co-written with two men.
Developing a working relationship with Drew Pearson and Stephen Wrabel, Kesha found two kindred spirits, and she speaks movingly of those sessions in an essay for Rolling Stone.
"It was such a beautiful experience to write such a strong female empowerment song with two men … because it reinforces how supportive men can be of women AND feminism," she writes. "That day was one of the best writing sessions of my life. It was pure raw joy. I have never had such a wonderful and hilarious work day a...
'Rainbow' will be released on August 11th.
A flash of brilliance from Mason Bennett revived Derby’s play-off hopes as they came from behind to beat Wigan 2-1 at Pride Park.
The visitors had led through Gavin Massey’s first half breakaway goal but Bennett’s acrobatic finish turned the game, with Scott Malone providing the finish that ended a run of four defeats.
Malone had provided the cross which set up Bennett as the left back went from villain to hero after his mistake led to Wigan’s goal.
He also cleared a Nick Powell header off the line and Wigan could count themselves unlucky to see their five match unbeaten run come to an end.
After the 4-0 defeat at Aston Villa on Saturday, it was no surprise Derby made six changes for a game that saw skipper Richard Keogh make his 600th career club appearance.
Both teams had early openings, Wigan twice getting caught on the break from corners with Derby unable to take advantage although Harry Wilson fired over from just inside the area.
When Derby won a corner in the ninth minute, Bradley Johnson arrived late at the back post but his header was pushed out by Jamie Jones and Wigan scrambled the ball clear.
There was a scare for Derby when Wigan broke down the left and Malone was close to turning a cross into his own net but generally it was the home side asking the questions until the visitors landed a sucker punch in the 25th minute.
Malone lost the ball just outside the Wigan area and Michael Jacobs raced away to play in Massey who slide the ball through Scott Carson’s legs.
Derby could have conceded again four minutes later when Nathan Byrne’s superb cross from the right gave Leon Clarke a free header at the back post which he put wide.
Martyn Waghorn had a header easily saved in the 44th minute but Derby had to improve in the second half and it was no surprise when they made a double substitution in the 57th minute which immediately paid off.
Malone’s cross in the 62nd minute was behind Bennett but he span and hooked a shot from 12 yards over Jones and inside his left post.
Jacobs almost restored Wigan’s lead with a cross shot that fizzed just wide and after Duane Holmes was denied by Jones, Malone rescued Derby by clearing Nick Powell’s header off the line.
It was a big moment because Derby went ahead in the 78th minute when Malone showed quick reactions to turn in a Jayden Bogle shot that looked to be going wide.
Waghorn struck a post and although Wigan pressed hard, Derby’s defence held firm as they moved level on points with sixth place Bristol City.
WASHINGTON — In a setback for the Trump administration, a federal judge has blocked a permit for construction of the Keystone XL oil pipeline from Canada and ordered officials to complete an environmental review.
The federal judge ruled the State Department had not fully considered potential oil spills.
U.S. District Judge Brian Morris put a hold on the project late Thursday, ruling that the State Department had not fully considered potential oil spills and other impacts as required by federal law. He ordered the department to complete a full review. Environmentalists and Native American groups had sued to stop the pr...
It’s when something sudden happens that you truly see the kindness and generosity of strangers. I wish to extend a big thank you to the people who came to my assistance at Lone Star last Tuesday evening. My family who were with me when I had my turn have no idea who you are, but it was hugely appreciated by all. Also a...
Green Street Hooligans/Punisher: War Zone director Lexi Alexander has signed on to direct a feature film about former professional wrestler Chris Benoit. The biographical thriller will be based on Matthew Randazzo V‘s book Ring of Hell: The Story of Chris Benoit and the Fall of the Pro Wrestling Industry, and tell the ...
Given the popularity of the pro wrestling and the trainwreck appeal, if you can call it that, of former WWE star Chris Benoit‘s 2007 murder-suicide, I suppose it was just a matter of time before someone got the brilliant idea to adapt the horrifying tale into a big-screen feature. SRG Films is currently developing Cros...
It's going to be a cold weekend, but that doesn't mean you shouldn't leave the house. There are plenty of ways to have fun and stay warm in southwestern Connecticut. Here are 50 suggestions.
Catch "Disney On Ice" all weekend at Webster Bank Arena in Bridgeport. Find out more.
On Friday, Half Full in Stamford invites you to one of their famous open houses. For just $15, enjoy open taps while playing corn hole and life-sized Jenga. Feel free to bring your own food. Find out more.
Charo is a household name. Instantly recognizable for her witty humor, loveable accent and her mastery of the Flamenco guitar. Catch her at Mohegan Sun Friday. Find out more.

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