4th of July Schedule

Small change to the schedule this week!

Monday, July 3rd - Normal Schedule

Tuesday, July 4th - 10:00 am Class Only!

Wednesday, July 5th to Saturday, July 8th - Normal Schedule 

Happy training!

Send-off WOD for the Joneses

Hello again everyone! 

Luke and Abby Jones have been with us since we opened over 3 years ago. This Saturday (7/1) will be their last day at CFLBK...

Below is a letter from the Joneses explaining a little bit of what they'll be doing. Luke will share more on Saturday!

Hey guys!

My wife Abby and I just wanted to briefly fill everybody in on some big changes happening in our lives soon, as well as why we won’t be around the gym after next week! (All the feels!)

Abby and I have had the joy of being a part of CrossFit Lubbock since they opened, and I was fortunate enough to start CrossFit at Capstone CrossFit under Steven’s coaching all the way back in late 2010, while Abby started CrossFit with the awesome community of Flatland CrossFit in 2012! We met through a mutual friend in 2012 and went on to start dating in 2014 and got engaged and married in 2015, which is when we decided to join our CrossFit worlds and train together at CrossFit Lubbock.

Since then, we have grown to truly love the community here at CrossFit Lubbock and have felt incredibly blessed to consider them as friends and family. As our passion for fitness and community has grown, our desire to share each of those overseas has grown as well. Which, leads us to now…

We are currently finishing up selling everything we own and will be moving from Lubbock after our going away workout on the morning of Saturday, July 1st, 2017. This summer we will be living with family and spending time with both family and friends before our really big move!

In October, we plan to board a plane to Turkey with the dream of doing CrossFit and building a community of fitness in a new country and culture! I recently earned my CF-L2 trainer certificate and our plan is to spend time learning language and culture when we arrive, as well as getting involved with some of the local CrossFit boxes in the area. Eventually, we are hoping to explore the possibilities of opening our own box in Turkey, that would utilize Steven’s incredible GoForBroke Programming!

So it is with exciting vision, and heavy hearts, that we will be saying goodbye to the amazing CrossFit community in Lubbock and all of our friends and family. The Lord has truly blessed us and this season of our lives in Lubbock and we are so incredibly excited to see what is in store!

Feel free to reach out over the next week and this Summer if you are interested in any more details or have any questions for us, as we would love to share lots of other parts of our story and what we will be doing in the coming years overseas!

We look forward to seeing anybody that can make it to our going away workout on Saturday, and whether we end up getting to see all of you before we leave or not, we just want to say thank you for the time we got to spend alongside you working out, having fun, and enjoying this truly blessed community with all of you!

We love y’all!

Luke + Abby

Please come join us this Saturday for one last WOD with this amazing couple! Bring a friend, anyone is welcome!

Afterward we will head to lunch somewhere as a group. See you Saturday!

Cheers,
Steven Willis

Personal Coaching with DP

Our personal coaching program has been one of our most popular memberships over the last year. And with good reason! Allow me to explain why:

  1. Derrick Peoples
  2. Flat fee of unlimited sessions with a personal training (with no contract!)

Derrick Peoples
DP has been on staff with us for a year and during that time has provided nothing but excellent service for our clients. The results have been incredible! He is highly qualified and educated, with a Masters in Exercise Science. Not only that, but he has lived his own transformation. Derrick gone from a 280-pound nose guard for West Texas A&M, to a 205-pound CrossFit Regionals qualifier. He knows what he's doing! Come learn and train with him!

 
 

Unlimited Training
Most personal training is done session-to-session and usually is a minimum of $50 per session. We charge a flat rate of $400 per month for UNLIMITED sessions with Derrick. That's a savings of over $600 monthly! You don't even have to schedule an appointment, just show up between 5:00 am and 2:00 pm and Derrick will be there to put you through an hour of results-driven training. 

 
 

Whether your goal is to shred weight, get stronger, or learn the basics of CrossFit, this program is for you. 

Don't wait. Get started today!

Your first session is TOTALLY FREE. Fill out the form below and we will set up a time for you to try it out!

Name *
Name

Community Hangout - BushHog's

Hey everyone!

We will be reserving a few tables in the outdoor area at BushHog's this Saturday (6/17) from 4:00-8:00 pm! Come hang out, have a burger, and play some games! 

BushHog's is dog friendly and there is some shade if you want to bring your pups. We recommend bringing a bowl for water.

It is also BYOB so feel free to bring a 6 pack or a cooler of your favorite beverages! We will have corn hole and some other games going on.

Come out and have some fun!

 
 

New CFLBK gear!

Introducing, our newest line of apparel for our CFLBK members, friends and fans!

These are made to order directly from TeeSpring. They will NOT be sold in the gym, but instead will be shipped directly to your house! How cool is that?? Both of these designs are available NOW!

Visit our store HERE!

Schedule Revision and How to Watch Regionals!

Happy Thursday everyone! One day away from Regionals for David, Chris and Derrick! They are getting settled in San Antonio tonight, and competing tomorrow, Saturday and Sunday. 

Just a reminder, our schedule is limited this weekend. We are making a slight revision on Monday, however. Patrick Midgley (our Saturday coach) has agreed to coach the Monday evening classes! Thanks Pat!

Friday (5/19)
Open Gym Only
5:30-7 am
4:30-6 pm

Saturday (5/20)
Open Gym Only
8:30-11 am

Sunday (5/21)
Closed

Monday (5/22)
Open Gym 5:30-7 am
Classes at 4:30, 5:15 and 6 pm

Also, you'll be able to cheer on your CFLBK friends from Lubbock! 

Here's how to watch!
Visit games.crossfit.com and there will be a tab titled "South" to watch whatever is happening live.

Friday (5/19)
Event 1: 
1:20-2:50 pm

Event 2: 
4:50-5:40 pm

Saturday (5/20)
Event 3:
12:45-2:25 pm

Event 4:
4:30-5:45 pm

Sunday (5/21)
Event 5:
12:40-1:55 pm

Event 6:
5:30-5:40 pm

Be sure and wish our boys luck! Have a great weekend!

Regionals Schedule

The 2017 South Regional competition is here! It begins Friday and goes through Monday. Because all of our coaches will either be competing or traveling to coach/support, our schedule will be limited.

Wednesday (5/17)
Full Schedule

Thursday (5/18)
No classes
Open gym 5:30-7:00 AM and 4:30-6:00 PM

Friday (5/19)
No classes
Open gym 5:30-7:00 AM and 4:30-6:00 PM

Saturday (5/20)
No classes
Open gym 8:30-11:00 AM

Sunday (5/21)
Closed

Monday (5/22)
No classes
Open gym 5:30-7:00 AM and 4:30-6:00 PM

Tuesday (5/23)
Full schedule

David Barnett, Chris Reed and Derrick Peoples will be competing with the best in our sport and representing CrossFit Lubbock Friday through Sunday. The top 5 will punch their ticket to the CrossFit Games! You can watch at games.crossfit.com or on the CrossFit Games YouTube channel. We will post the heat schedule whenever it is released.

Thanks and happy training!
CFLBK Staff

Beef, Rice & Jesus Christ

I am excited to share some exciting news with our CrossFit family! Tim Harris, famous for his diet of almost exclusively beef and rice, has been a member of CrossFit Lubbock since we opened in the Spring of 2015. This year, he was hired on as one of our personal coaches and does a wonderful job serving our members, for which we are extremely grateful.

Well, very recently Tim had a life change and became a believer in Jesus Christ as his Lord and Savior. He is making that public this Sunday through baptism and you are invited! Now this may not be your thing or may even offend you, but I encourage you to read ahead for Tim's personal testimony. 

The baptism will be held Sunday (5/14) at 8:30 am at Redeemer Church. We will have a group sitting on the left side of the auditorium when you walk in.

 
 
 

Tim's testimony:

Hey everyone! First, I would like to thank so many of you for so much love and support through CFLBK. This place means the world to me. 

Those of you who have known me for a while are aware that for most of my adult life I have been a hard-line atheist. My contempt for religion was strong and I had no qualms stating so publicly. I was so smug in what I thought to be the truth and looked down on anyone who thought differently. 

About two years into my career as a mailman I met a homeless man in a convenience store. The first time we spoke he yelled across to me asking if I believed in God. To which I simply replied, "No." He told me since I was out walking every day to talk to him. I kind of rolled my eyes and thought, "Whatever, crazy homeless man." For two years, every time he saw me, he asked about my walk with God. I always replied, "Nope, not yet." 

One morning, a week after the end of a very toxic relationship, I was having a really tough time. I went to grab breakfast from the store and there was my homeless friend, holding the door open for people and being his crazy self. When he saw me he remarked at how he could tell I was closer, something had changed. I played along, "Sure, yeah, I'm closer." After grabbing food and caffeine, he walked with me to my car. He spoke of the narrow path to righteousness, how we can't walk alone, how God has to carry us. He said, "We need you." I was taken aback. This man has nothing and had never asked me for anything. He was always concerned for my heart and he said I was needed. I was speechless. 

Two weeks later I told my story to a friend. She urged me to reconsider. I reluctantly made the excuse that I've tried so many times. For friends, family, even myself. She said, "No, you have to do it for God." Why had I never heard that? It made so much sense. All the reasons for my anger with God had to do with people and not Him. 

The next morning I reached out to a good friend via text (another member of CrossFit Lubbock). Someone I trusted and respected for how he handled himself as a Christian. The moments while reading his reply I felt my heart truly change. He had been praying for me. For weeks he said. I'll never forget the flood of emotions. Wiping my tears as I tried to continue to work. 

There is no doubt in my mind that God worked through these wonderful, loving people to soften one of the hardest of hearts. I am so undeserving of God's grace. Yet, He gave it to me through the right people in His perfect timing so that I would have no doubts. My life now is His. I want nothing more than to live a life that is pleasing to my Heavenly Father. In love and obedience I have decided to be baptized this Mother's Day weekend. I hope to see you there.

See y'all Sunday,
Steven Willis

Team Meeting Including The Dr. Ryan Doss Core Stability Clinic

CrossFit Lubbock will be hosting Dr. Ryan Doss for his Core Stability Clinic this Saturday at 8:30 AM. Dr. Doss owns Endurance Chiropractic and Sports Therapy.  He is gifted at alleviating pain, diagnosing movement, and maximizing performance. 

Dr. Doss will be putting our athletes through a series of movements designed to build core strength so be ready to move and sweat!

The itinerary for the morning will be as follows:

1.) Core Stability by Dr. Ryan Doss

(30 minutes)

2.) New GFB daily prehab prescription overview with coach Barnett including:

-Reverse hyper loading, form, & technique
-Hip circle activation
-Crossover Symmetry activation
-ROMWOD
-How and when to incorporate Dr. Doss' Core Protocol

(20 minutes total)

3.) 2017 Open schedule and strategy with Steven Willis

(10 minutes total) 

Any level of athlete is welcome so please join us! This will be a great use of an hour to start your Saturday off right. See you guys Saturday morning!

Top 5 Macro Friendly Food Replacements

What makes something macro friendly? To put it simply, it helps you hit hit your macros. Here are 5 somewhat common foods that have the potential to wreak havoc on your macronutrient targets:

  1. Ice cream
  2. Candy bars
  3. Chicken nuggets
  4. Milk
  5. Pancakes

Well on today's blog, I give you 5 replacement options that make fitting these into our nutrition program a breeze. The swaps I suggest are then reviewed by my 3 year old daughter, Harper. 

1.) Halo Top Ice Cream

2.) Quest Protein Bars

3.) Kidfresh Chicken Nuggets

4.) Fairlife Milk

5.) Kodiak Pancakes 

You Aren't Going To Die

This CrossFit business isn't painful, it isn't torture, and you aren't going to die. 

Don't allow yourself to lose the distinction between pain and discomfort

When you lose a loved one to cancer, it's painful. Hanging onto the bar for a few more touch and go reps at the end of a metcon when your body is begging you to slow down isn't "painful". It's uncomfortable. 

1cc8ac2dbf11c223ad97b7205303f9fc.jpg

There's a distinction between that which is torturous and that which is challenging

Watching your child battle a serious illness while you are powerless to help is torturous. Eating half a serving of dinner with a protein shake to reach your goals instead of as much as you want isn't torture. It's challenging. 

You get to push your body and count macros. You don't have to. You do it because the discipline and challenge of CrossFit adds more to your life than it takes from it so let's do ourselves a big favor stop acting like pursing a dream or a goal is a burden. 

It's about to get deep and philosophical in this blog post so get ready because I'm about to channel my inner Zen Patrick...


Discontentment can't exist in thankful hearts.

Discontentment shrivels up and dies under the weight of gratitude. 

Despair, anxiety, and sorrow are all products of fear. Fear that God isn't good and fear that his plan for our life is wrong. Be faithful. Learn to give unconditional thanks for the hurdles painstakingly and lovingly placed in your way. When you do that, you'll be invincible. 

Step back and maintain your perspective when you allow something like CrossFit to rule your emotions or steal your joy. 

CrossFit isn't painful. 

CrossFit isn't torture.

The disipline and struggle of pursuing excellence in CrossFit isn't going to kill you. It's going to teach you how to be more human. 

-Coach Barnett

Conscious Choice & Priorities

Actions speak louder than words. You probably already knew that but as human beings, we have a remarkable ability to justify our actions and downright lie to ourselves. Developing some awareness of that innate ability can make all of us much more effective human beings. 

Skim milk lies to itself just like human beings do...

Skim milk lies to itself just like human beings do...

Two skills you need to be constantly developing if you want to be happy and successful:

1.) Develop the maturity to be factually honest with yourself about the choices you make and what they say about your true priorities.

"You deserve honesty from the heart; yes, utter sincerity and truthfulness. Oh, give me this wisdom." -Psalm 51:6

2.) Be kind to yourself and learn that chastising yourself relentlessly for shortcomings only works against your desire for success and happiness. 

"To acquire wisdom, is to love yourself; people who cherish understanding will prosper." -Proverbs 19:8

An effective balance between the two can be difficult to find. I encourage you to begin working on applying this wisdom to our journey as competitive CrossFit athletes. Here's an important truth to take to heart: 

When we are committed to something, we accept only results. When we are merely interested in something, we only do it when it is convenient. 

You're spitting on me when you talk coach, please calm down and back away a minimum of 4 feet. You're scaring us.

You're spitting on me when you talk coach, please calm down and back away a minimum of 4 feet. You're scaring us.

Competitive Programming: 

  • Committed: Gets all of it done consistently. Shows up to the gym an hour early because they a work dinner that evening. Doesn't mess around between portions of training when under a time crunch. 
  • Interested: Skips long running workouts because they "Just don't have enough time to do everything today." Doesn't show up at all some days because of aches and pains when they know that their coach can easily help them work around a torn hand, knee tendinitis, a tweaked shoulder, etc.

Nutrition:

  • Committed: Follows their program no matter what bumps life throws their way.
  • Interested: Follows their program Monday-Friday when they are in their regular routine then when the weekend comes along, they eat as much of whatever sounds good. Birthdays, anniversaries, holidays, office parties, lunch meetings, or other special occasions throw them off course regularly. 

Sleep:

  • Committed: Is in bed, lights out, with no phone, computer, or TV a minimum of 7 hours before their alarm is set to go off. 
  • Interested: Stays up to watch "just one more episode" on Netflix before going to bed then hits the snooze button three times and shows up 10 minutes late to class looking super tired. Misses out on training with the most beneficial training partners because "too early".  
"No, you don't understand, this is how i warm-up. There's a lacrosse ball under me, i swear."

"No, you don't understand, this is how i warm-up. There's a lacrosse ball under me, i swear."

There's nothing inherently wrong with being an "interested" athlete. More things in life just take priority over being the best athlete they can be and that's okay. We all have the individual responsibility to choose where our time and energy go. 

Problems only arise when you accept the illusion that you are "committed" to something just because you say you are. Here is another truth to take to heart: 

An "interested" athlete that has convinced themselves of the lie that they are "committed" is going to feel robbed when they get "interested" results.

These athletes tend to be less happy and experience less success. They also tend to be more frustrated and angry with their lack of progress. They blame their shortcomings on other people and their circumstances because in the reality they have created, what the have reaped doesn't match what they have sewn. 

My hope after reading this is that you will begin to reflect on your ability to make conscious choices. If we work consistently at aligning our choices with our priorities, experience tells me we will get somewhere worth going!

-Coach Barnett

 

Metabolic Competence & Awareness: Part 2

In last week's blog, I discussed pacing and the idea that elite levels of work capacity are built in two ways. 

1.) Spending tons of time just under lactic threshold

2.) Increasing lactic threshold.

If you missed it, look here.

This week I want to introduce the basics of a pacing method i refer to as "The Resting Clock".

It's about to get pretty nerdy in here so if you just like to lift things up and put them down, you might want to leave now. 

If two athletes with identical cycle times are completing 100 C2B pull-ups for time and one does:

5 sets of 20 reps

And the other one does:

20 sets of 5 reps

Who wins?

If you picked an answer, you're wrong. The one who rests less will always win.

When taking everything into account like transitions, cycle time, rest time, etc. your rep scheme is often irrelevant. The same goes for almost any workout. I don't care if you did 120 wallballs unbroken to start "Karen". That's not necessarily the most efficient approach for you. I care how long you rested between sets.

When considering to most efficient way to approach a task oriented workout, instead of thinking:

"How can i get through this workout as fast as possible?"

I want you to think: 

"How can i get through this workout with the least amount of time spent resting?"

For simplicity, imagine a theoretical athlete is doing "Grace".

Clearly, the fastest way possible, is to do 30 C&J unbroken like this offensively fit asshole. For obvious reasons, that's out of the question for 99% of the population.

The second thought most people would have is, "Do a really big set to start so you get a big chunk on the workout done. Then chip away with singles until you're done." Generally speaking, this is the amateur's pacing approach. The equivalent of the rabbit discussed in part one who is in the lead after the first lap of the 1600 meter run. 

Let's look at the numbers:

Imagine this particular athlete has done 11 touch-and-go reps followed by 19 singles with an average of 8 seconds of rest during each break. He took 20 total breaks in this workout. 20 x 7 = a total 2:40 spent resting. 

Let's say each rep takes him an average of 2.5 seconds to complete. 2.5 x 30 reps = a total 1:15 spent working.

1:15 working time + 2:40 resting time = 3:55 "Grace"

He is completely spent, rolling around on the floor in anguish and maybe even satisfied with his approach because he managed to hit a PR. 

If this was my athlete, the next time they did "Grace", based on their ability to do 11 touch and go reps, I would be confident that they could do all singles with 5 seconds of rest between reps and bring their time down to 3:40 without even getting any fitter. 

Their working time remains constant but their rest time is decreased by 15 seconds. 

Not only that, they wouldn't be in nearly as much pain. While it is often appropriate for maximizing output, lowering the bar for touch-and-go reps is more work for the athlete. The eccentric loading increases time under tension and is metabolically expensive.

In part one i stated: 

"You maximize the performance of an athlete by finding the highest output that is sustainable for the duration of a given event."

By removing the eccentric portion of the movement and establishing a set amount of rest, we have found a higher, but sustainable output for our athlete. If we complete this approach successfully, we can reevaluate, look at our data, and ask our starting question again when they repeat the benchmark "Grace". 

"How can we get through this workout with the least amount of time spent resting?"

While this only scratches the surface of pacing strategy in the sport of CrossFit, I hope it stimulates your interest in thinking about your workouts more intelligently and maximizing the potential of the work capacity you have already worked so hard to build. 

-Coach Barnett

Metabolic Competence & Awareness

In my early years of CrossFit, I abandoned so much of what I had learned about pacing, lactic threshold, and steady power output across any task or time oriented challenge. CrossFit had changed so much about my perception and personal "definitions" of fitness that I somewhat recklessly threw everything I knew out the window for the benefits of starting with a clean slate of knowledge. 

Experience along with the privilege of attending Ben Bergeron's Competitor's Training camp, had me bring back something I had thrown out:

Intelligent pacing

Much of what is provided and explained below is stolen and adapted from the concepts he presented to a group of exceptional athletes at CFNE.

Let me start by saying this: 

I would estimate that +80% of CrossFitters start +80% of their workouts too fast.

First round be like...

First round be like...

Last round be like...

Last round be like...

Toughness matters. Often, being intimately familiar with the extremes of metabolic discomfort is the difference between winning and losing.

That said, I have a hard time understanding why, generally speaking, the competitive CrossFit community has failed to adopt the most basic concepts of pacing. For some reason, in the sport of competitive CrossFit, at even the highest levels, we generally have about 80% of the competitors starting at a pace they won't sustain. The disciplined pacer is a rare breed.

I think much of our failure to adopt more sophisticated and effective techniques can be attributed to unknown and unknowable events. The idea that, "If you've never done it before, how do you know how fast to go?"

"Too fast coach? Slow down? Speed up? Go? Stop? Wait ... What?"

"Too fast coach? Slow down? Speed up? Go? Stop? Wait ... What?"


The answer is pretty simple: It takes conscious practice. As athletes, we have to get intimately familiar with what it feels like to do this successfully and unsuccessfully.  You have to work to develop the habits of not only timing yourself, but timing rounds, logging data with discipline, evaluating the results, and making effective adjustments.

Is it a benchmark like "Cindy" where your PR is 19 rounds? You need to maintain an average of 60 second rounds to get 20 rounds. The undisciplined athlete will come out hot and do their first 5 rounds at a pace of 45 seconds, their next 5 rounds at 55 seconds, then pray to the push-up gods that there's enough in the tank to hang on for a PR as they get slower, and slower, and slower...

To be fair, their training may have increased their capacity enough to still hit a PR but the problem with this approach is that their body has accumulated a metabolic debt during those early rounds. They have inefficiently used energy faster than they have the capacity to generate it and as a result, their potential output for this 20 minute AMRAP is now below its ultimate potential. 

Let's use one of the oldest examples in the book to give us some perspective: A 1600 meter run in track. Almost everyone in the stands knows that the person in the lead after the first lap (the rabbit) isn't likely to end up winning. 

The experienced runner/competitor will have a much more steady pace with lap times that are very consistent.

The world record 1600 set by Hicham El Guerrouj from Morocco in 1999 had the following split times:

Lap 1: 55.6
Lap 2: 56.0 [1:51.6]
Lap 3: 56.3 [2:47.9]
Lap 4: 55.2

World Record: 3:43.13

If you planned and paced any given metcon well, it will hurt and your round times will look similar to Hicham's lap times. That said, if your times are consistent but it didn't hurt, you should obviously adopt a faster pace next time.

All sports that include a high degree of conditioning hold the same universal truth: 

You maximize the performance of an athlete by finding the highest output that is sustainable for the duration of a given event.

If your first round is your fastest and your times slip off, you're leaving performance on the table. Not only that, you could likely improve your scores, and it would hurt significantly less. Elite fitness isn't built by coming out hot, sky-rocketing above lactic threshold, and just hanging on for dear life the remainder of the workout. That's the habit of the undisciplined athlete. Worst of all, it hurts so much worse and it accomplishes so much less. 

Understand this: 

Maximizing your metabolic conditioning is accomplished by doing two things:

1.) Spending quality training time just below your lactic threshold
2.) Raising your lactic threshold

Next week, I will break down a paradigm shift of how to think about pacing your workouts in order to find the highest sustainable output for any given metcon. 

Cheers, 

Coach David Barnett

 

 

Thanksgiving DINNER

According to the New England Journal of Medicine, when the dust settles from the holidays, the average American will have gained a single pound that they will never lose. Over 10 years, those 10 new pounds come with a measurable increase in cholesterol, blood pressure, heart attack risk, and cancer risk. Ten added pounds also comes with a measurable decrease in lifespan and sex drive. 

horrified

You don’t have to do permanent damage to your health to enjoy this special time with your family. It’s traditionally referred to as Thanksgiving Dinner. Dinner. Singular. As in one meal. In my opinion, if we all held ourselves to that, the impact on our health wouldn’t be so easily measured.

Here is the official recommendation of a successful CrossFit affiliate owner and nutrition coach:

Get one full sized dinner plate. Put as much of whatever you want on it. Wait. Stop. Bruh... Not so much that it’s literally falling off the sides. Mom already has enough cleaning to do. Ok. go sit down next to your uncle and listen to him rant about the election. Eat all of your food while you pretend to agree with him. Now go grab a salad plate. Get one big piece of your favorite dessert. The correct choice is pecan pie with vanilla ice cream and if anyone tells you different they’re a terrorist. 

Now stop. You’ve just enjoyed a cheat meal. You can resume your healthy lifestyle and focus on enjoying family and football. It doesn’t have to be a cheat day or a cheat weekend or a cheat “I’ll get serious on January 1st”. That kind of self justification and acceptance of mediocrity is the kind of thinking that got you where you started. Despite Grandma’s incessant demands to eat leftovers, this meal doesn’t have to turn into 4 straight days of dunking rolls into ranch dressing between naps. 

Repairing the damage done from this meal should only take one or two days of nailing your macros and getting in some good training sessions. Based on my experience, these are the times it takes to “recover” back to your where you were before falling off of the wagon:

Cheat Meal: 1 day
Cheat Day: 3 days
Cheat Weekend: 6 days
Cheat Week: 3 weeks

Now let me add this: It’s entirely possible to stay on my nutrition program and still have a wonderful meal with your family on Thanksgiving Day. I did it last year. I woke up at 5:00 am, went to the gym, did a long and challenging training session, and had a couple scoops of whey protein afterward. In the late afternoon I ate about 15 oz of smoked turkey, mashed potatoes with gravy, 2 rolls, 3 deviled eggs, green beans, a side salad, and even a piece of pecan pie. Around dinner time I had another protein shake. 

I ended the day under my caloric target and hit my macros. Most of my family didn’t even notice. I was at a point in my training where hitting these targets and taking a small step towards some of my goals was more important to me than a second plate of food or trying some of every dessert. 

If your goals are your priority and adhering to the program is more appealing to you than a food baby, THEN DO IT! Don’t you dare let the selfish insecurities of others make you feel guilty for being exceptional for one second. 

Don’t let occasions/holidays scare you. Learning to navigate them is an absolute necessity. With all the nonsense we celebrate these days, about half of your life is going to be spent facing situations and temptations outside of your typical groove. If you haven’t already heard it a million times, Murphy's law states "whatever can go wrong, will go wrong." If you’re on a nutrition plan, you’re going to fall off of it at some point. It’s a fact. 

Success is all a matter of developing the discipline to fall off less often but equally important is learning to get back on it quicker and quicker! 

Think of your relationship with food like a smart phone. Letting a cheat meal turn into a cheat day, a cheat week, or just quitting is the equivalent of dropping your phone, noticing a small scuff on the corner of it, and stomping on it until the screen is shattered and it won’t turn on.

May the Lord bless whoever made this .gif

May the Lord bless whoever made this .gif

What an immature response to a little bump in the road. Wipe the dirt off of that thing and take care of it!

-Coach Barnett