How To Be A Coach (Tue 9/21/10)

By September 20, 2010CFMC Blog Archives

no images were found

Here are some quotes that have meaning for me in my role as your coach. Each one of them serve both as a simple mantra and an ultimate goal of mine.

“A good coach will make his players see what they can be rather than what they are.” -Ara Parasheghian

“You get the best effort from others not by lighting a fire beneath them, but by building a fire within.” -Bob Nelson

“Practice does not make perfect. Only perfect practice makes perfect.” -Vince Lombardi

“I can accept failure. Everyone fails at something. But I can’t accept not trying.” -Michael Jordan

“I never criticize a player until they are first convinced of my unconditional confidence in their abilities.” -John Robinson

“It’s so hard when you have to, but so easy when you want to.” -Unknown

“You can observe a lot by watching.” -Yogi Berra

“You can’t let praise or criticism get to you. It’s a weakness to get caught up in either one.” -John Wooden

“Ability is what you’re capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.”
-Lou Holtz


Deadlift 5×3 (that’s 5 SETS of 3 REPS)


As many rounds as possible in 12 minutes of:

10 Deadlifts (185/113)
10 V-Ups


2000m Row or 1 mile run, whichever you suck at more

  • Sophia

    If you’re craving something sweet, pay a visit to Smoothie King. When ordering off the menu, be careful as most drinks contain protein and turbinado (sweetener). You can ask to have both taken out. Also, all fruits are natural w/ no sugars added, except for strawberries.

    I can easily substitute a small smoothie for a meal… they are huge!

  • leena

    LUNCH: Steak Salad.

    (I had some left over venison from the night before, so I sliced this into my salad)

    ¤venison (sliced from steak)
    ¤boiled egg (cut in half)
    ¤avocado (quartered)
    ¤cherry tomatoes (quartered)
    ¤spring onions (chopped)
    ¤red bell pepper (diced)
    ¤cucumber (sliced)
    ¤zucchini (diced)

    DINNER: Stuffed Bell Peppers

    ¤bell peppers

    ¤ground beef (cook first)
    ¤mushrooms (diced)
    ¤onion (diced)
    ¤yellow zucchini (diced)

    -stuff filling into halved bell peppers, bake in oven (you could make this in the crock pot too.)

    -serve with fresh green salad

    ??A question regarding SALT!!!

    What is the paleo take on this? I heard NO salt. So that is what I have been following. -How strict are you guys on this? And then again, dont you NEED salt if you sweat from working out? (But I figure that you get salt anyway….?)

  • ladybug724

    I noticed last night that Safeway has ground bison for $5.99/lb, which was only $1.00 more than lean ground beef. I picked up a couple lbs and decided to try this recipe this weekend (when I have a couple hours to let it cook.)

    Bison Chili
    1 TBS coconut oil (or olive oil)
    1 3/4 lbs ground bison
    1/2 onion, chopped
    2 1/2 cups chopped celery
    2 cloves garlic
    1 12 oz jar salsa….of course you could make that fresh if you want
    1 8 oz can of tomatoes
    2 tsp cumin
    2 tsp chili powder
    2 tsp thyme leaves
    2 tsp sea salt

    First sautee (medium heat) the onion, celery and garlic until onions are translucent about 3 or 4 minutes.Then you add the meat, cumin, thyme, and chili powder. Stir while this cooks for about 5 to 6 minutes. Then dump in the salsa, tomatoes and salt. I also added about a 1/4 cup of mild green chilis. Let this simmer for at least an hour.

  • leena

    Smoothie King sounds awesome…. (I dont think they have that in Stockholm)

  • Angelina

    I tend to make smoothies for breakfast because it takes me quite a while after I wake up before food sounds appetizing. Frozen fruit keeps well and Trader Joe’s has decent prices on organic frozen berries. Also, bananas freeze well so if you buy them, ripen them, peel them, put in freezer bag and freeze, you have frozen bananas anytime.

    My last tidbit is don’t forget your grocery store for snacks when you are out and about running errands. A few weeks ago, I was feeling a bit faint after a workout but I had errands to run so I ran into a grocery store for some fruit, then was good to go.

    Also, when you are traveling, always ask for a fridge in your room, most hotels have them, some may charge you a small fee per night but I’ve never had any trouble getting one. Hit up a grocery store, buy your staples and store in the fridge or if you are traveling by car, you can bring some things of your own.

  • Leena

    i always keep a ziploc of almonds in my purse. good for a quick “pick me up” 🙂

  • daniel.zaudtke


    * 4 jalapeno peppers, stemmed
    * 4 cloves garlic, peeled
    * 1 1/2 teaspoons cracked black pepper
    * 1/4 cup lime juice
    * 1 tablespoon dried oregano
    * 1 1/2 pounds top sirloin steak


    1. Combine jalapenos, garlic, pepper, salt, lime juice and oregano in a blender. Blend until smooth.
    2. Place steak in a shallow pan or large resealable plastic bag. Pour jalapeno marinade over the steak, and turn to coat. Cover pan or seal bag; marinate in the refrigerator 8 hours or overnight.
    3. Preheat an outdoor grill for high heat, and lightly oil the grill grate.
    4. Drain and discard marinade. Grill steak 5 minutes per side, or to desired doneness.

    Also, honeycrisp apples and almond butter go very, very well together.

  • Oliver

    My paleo man lived by the sea and thus allowed to have a little (couple of pinches a day) of sea salt.

  • daniel.zaudtke

    As an addendum to my previous post, Giant has london broil on sale for $1.99/lb through the 23rd.

  • Leena

    oliver -good point!

  • Amir

    My wife and I made pulled pork this weekend. Wasn’t the same w/ out brown sugar or honey, but it was definitely a good alternative. Here’s the recipe:

    3 lbs pork shoulder
    Spices to taste…
    Granulated garlic
    Sea salt
    Cayenne pepper
    One onion sliced
    1 cup Organic salt-free chicken broth

    Combine spices. Cover pork w/ dry rub. Place sliced onion on bottom of slow cooker. Pour chicken broth in slow cooker. Place pork on top of onion. Cook on low for approx. 7 hrs.

    You can toast pork in broiler once cooked. We skipped this step.

  • Leena


    I made sorbet with frozen:

    °red currants

    add just a little OJ and blend!

    Looks great! -Tastes tart and fresh! (Fooled my dad…. who loves icecream and has the biggest sweet tooth around)

    (Could be made as a smoothie of course!)

  • Danielle

    Amir~ You could add unsweetened dried dates to the mix that would make it a bit sweeter. You may have to grind them up so the flavor cooks in.