Lift With Purpose

By February 17, 2011CFMC Blog Archives

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Tuesday in class we went over back squats, shoulder presses and deadlifts, and focused on a few key points that everyone needs to integrate into their lifting immediately.

  1. Focus on the task at hand. When you are truly focused on what you’re doing, you do it better. When you come into the gym you need to get your head completely into it, or turn around and go home.
  2. We can get one hell of a strength workout (Buy-In) done if we focus and move efficiently.
  3. Start with a solid base. Spread the floor apart with your feet as hard as you can, tighten your quads, hamstrings, glutes, abs, back, chest, shoulders, arms, fingers, face, ears and hair to 100% BEFORE you try to move anything.
  4. On the concentric part of the movement (that is, when the weight is going up), move the bar as fast as you can with control. Moving the bar slow on purpose is a lot harder, and the thing is heavy enough as it is.
  5. When someone else is lifting, you are watching and coaching, and thinking about how you can improve your own lifts.

A lot more came out on Tuesday – those are just the ones that stuck out the most to me. Keep them in mind and get some new PR’s – your old ones are…well…old.

  • Emily

    We have a beautifully ripe plantain but nothing to do with it. After some internet fishing, here’s what I came up with:
    Oven roasted plantain (for 1 person)
    1 plantain
    1 square of oven paper (big enough to hold the plantain)
    1 square of aluminum cooking sheet (big enough to hold the plantain)
    Peel the plantain, that’s strictly necessary or it won’t cook well.
    Put the oven paper on the aluminum sheet and the plantain on it. The plantain must be in contact with the oven paper only. Wrap it up, take advantage of modeling the aluminum sheet to make a sealed package.
    Cook in the oven for 30 mins at 180°C.

  • Michell

    My planned weekend breakfast comes courtesy of
    “Mini Cinnamon Cake”

    1 tbsp almond flour
    2 tbsp coconut flour (which, as far as i can tell is just shredded coconut meat? I hope so, because that is what I bought!)
    1/8 tsp baking soda
    1 tbsp almond milk
    1 egg
    1 tsp honey
    1/2 tsp cinnamon
    Optional – 1 tbsp raisens
    Stir all ingredients and microwave one minute.

    My “totally not oatmeal” was actually fairly tasty. I will let you all know how this turns out.

  • Lorena


    1 7-ounce bag shredded unsweetened coconut (2 2/3 cups)
    1 cup sliced raw almonds
    1/4 cup raw honey
    4 large egg whites

    1. Preheat oven to 325 degrees F. Grease 2 large cookie sheets. Into
    large bowl, measure coconut, almonds, and honey. With spoon, mix until
    combined. Stir in egg whites until well blended.
    2. Drop mixture by heaping tablespoons, about 2 inches apart, on cookie
    sheets. Place cookie sheets on 2 oven racks. Bake cookies 20 to 25 minutes
    until golden, rotating cookie sheets between upper and lower racks halfway
    through baking time. With pancake turner, remove cookies to wire racks to
    cool completely. Store cookies in tightly covered container.
    Yields: About 1 1/2 dozen
    Adapted from:

  • Ladybug724

    I made this for dinner tonight and it was pretty awesome:

    Honey Pecan Pork Chops
    • 1 1/4 lbs boneless pork loin, pounded thin
    • 1/2 c almond flour
    • sea salt
    • pepper to taste
    • 2 t olive oil
    • 1/4 c raw honey
    • 1/4 c chopped pecans
    In a shallow dish, mix together flour, salt, and pepper. Roll pork in the flour mixture.
    In a large skillet, add oil over medium-high heat. Add chops and brown both sides. Transfer to a warm plate. Mix honey and pecans in the pan drippings. Heat, stirring constantly. Pour sauce over cutlets.

  • Jeff Silver

    Realized on my way home that I had nothing defrosted so I decided to find something in the grocery store. I found that at the Harris Teeter in Potomac (in that new development) that after prime hours they have on sale rotisserie chickens that are all natural. I got one and it look very good. A relatively inexpensive solution to my laziness. I hope this find might help some others!

  • Erik Herik

    I saw this on today. It looks awesome. I think I’ll make Lindsay make it for me this weekend.

    *** Caldo De Pollo ***
    1 chicken carcass (place in a large soup pot and add enough water to cover, bring to a boil and simmer for 2 hours or until all the meat has fallen off the bone. Pick out the bones and discard. Add another 4-6 cups of water to bring back to a soup-like consistency)
    5 carrots, diced
    1 red onion, diced
    1 14.5oz can diced tomatoes
    1 cup Salsa Verde (I like the Trader Joe’s brand)
    1/2 tablespoon garlic powder
    1 tablespoon cumin
    1 tablespoon dried oregano
    1 teaspoon smoked paprika
    1/8 teaspoon cayenne pepper
    Sea salt and black pepper to taste
    After you have removed all the bones from the soup pot, add 4-6 more cups of water if needed back to the pot to bring to a soup like consistency. Add all remaining ingredients, mix well and simmer for another 30-45 minutes. Taste and add more seasoning if desired. If you like it spicier kick up the cayenne pepper and cumin!! Top with diced avocado and cilantro!