040915 The Calorie counting fallacy!

When Cristin and I talk about Nutrition and weight loss, you will never here us speak of Calories. Normally, it is the first question we get before launching into our advise so if you have seen us give you the half smile and shake our heads its for good reason. But you are not wrong in asking such a question. No. It is still conventional thinking. Hell... I just saw a commercial on TV starring Jillian Michaels ( a super star and idol to many who are seeking fitness and nutritional advice); and she was promoting her product as 4X the calorie burning device and all you have to do is walk. Baaaaaah!!! Bullshit!!!!

The calorie counting, the calorie burning, the idea that all calories are the same, it is all not true according to Nutrition Science from the past 15 years, at least. Calorie restriction is something used in medical treatments so I do digress and admit that it can have some uses. But we humans do not live in a vacum. There is no reason to teach the population that eating 500 calories of grain is equal to 500 calories of broccoli. Your body is dynamic, consuming, digesting, absorbing, and storing nutrients is all it cares about, not total calories consumed. 

Let's look at the difference between the two calorie types. First the 500 cal of processed grains. Your gut quickly absorbs the low fiber and high sugar in the grain along with , fructose, and glucose. The glucose spikes your blood sugar, starting a physiological sequence of high insulin and a cascade of hormones that kicks bad biochemistry into gear. The high insulin increases storage of belly fat, increases inflammation, raises triglycerides and lowers HDL, raises blood pressure, lowers testosterone in men, and contributes to infertility in women. Fat stores around the liver ( refer to previous blog posts) creates inflammation and that is the root cause of a host of short and long term diseases.

Next the 500 cal in Broccoli. First off, 500 cal of broccoli is a ton of broccoli. You are guaranteed to get too full before you eat that much. Plus the gas will make you not so fun to be around. The dense carbohydrate in this vegetable is very slowly digested and will not raise you blood sugar like the grain will. The uptake in the Gut will be restorative to the lining and promote healthy hormone levels. You’d also get many extra benefits that optimize metabolism, lower cholesterol, reduce inflammation, and boost detoxification. The nutrients in broccoli  boost your liver’s ability to detoxify environmental chemicals, and the flavonoids are a powerful anti-inflammatory. Broccoli also contains high levels of vitamin C and folate, which protect against cancer and heart disease. The nutrients in broccoli change the expression of your genes to help balance your sex hormones, reducing breast and other cancers.

As antiquated as the thinking is, it is still very pervasive. Putting calories inside a little box that are easily visualized is what the food industry and medical professionals use to spread misinformation and side step common sense. Whole foods, adjusting eating habits.. these take time and commitment. Our medical professionals don't always have time to set you straight and usually they are still teaching you out of their old medical textbooks. The food industry has made a mockery of the nutrition facts on products to reflect what must be displayed but know that brain signals are much stronger than you good judgement. So you consume for quantity (calories) and not quality (whole food). 

Calories are but a marker, a scientific expression of thermodynamics. You are a living, breathing, person. You require much more than that. Do not fall victim to the fallacy of calorie counting and its advertised results. Be your own labratory through trial and error, you will know when you get it right. 

Baseline:

100m Run
15 Ring Row
15 PVC OHS
100m Run
15 DB Bent over Row
15 PVC SNatch Balance
100m Run
15 Jumping Pull Up
15 Barbell Snatch Squat Press

MidLine Work:

2 Rounds for Quality

200m Farmer Carry ( double KB)
20 See the Lights
100m Overhead Carry ( One KB)
20 GHD Sit Up

Skill Development:

EMOM 16

Evens- 1 Power Snatch/1 Hang Squat Snatch/ 1 Squat Snatch @ 60-75%

Odd- 8 Chest to Bar Pull Up

 

 

030915 Brain Function, Nutrition and Obesity

Clarity of mind is a beautiful thing. You have felt it when you have fueled your body with the right food, proper rest, and rigorous exercise (CrossFit of course). Well that clarity, those good feelings are regulated by a tiny portion of your brain called the Hypothalamus. Brain Scientists have studied this vital piece of the endocrine system and have attempted for many years to develop drugs that can help 'steer' the hypothalamus toward one end or the other. Think depression, anxiety and even weight issues. 

Another really cool aspect of this small but important part of our brain is that it has an extension cord of sorts plugged directly into MY FAVORITE part of the endocrine system... you guessed it... The gut! The cord that I am speaking of is called the Vagus Nerve and it sends signals to the brain to let it know what is going on in the body and how to fix it. Amino Acids and Peptides are absorbed through the Gut lining and sent up through the nerve and to other areas of the body. 

Now Here is where we put it all together. Like a simple but elegant sequence we see how the food choices you make will have a direct effect on the hormones released in the brain. First we must eat the cleanest food possible. Anti-inflammatory, whole foods (protein, fat, little carb, no sugar) are processed the best in a healthy GI tract and will ensure that the lining of the Gut remains healthy. Proper uptake of nutrients in the Gut will fuel the signals that the Vagus nerve sends to the brain. 

Looking upstream we now see some of the immediate effects of a properly functioning Hypothalamus. Immediately you will feel satiety from eating clean. Have you ever noticed that you can feel very poor after eating bad foods?; Even still hungry after you have just eaten? This is a tell tale sign that you have not taken in enough nutrients from the food and your hormone release is telling you to look for more!

This is the connection with obesity and malnutrition.

Sometimes you don't have to eat a lot to be obese. If you are consistently eating inflammatory foods ( processed grains, sugars) then the uptake in the gut  is dramatically diminished and you will see weight gain as fat stores increase and hormone levels are out of whack! Conversely, obesity as we classically see it in overeating is simply the brain telling the body to not stop eating until the right amount of nutrients are absorbed in the GUT!

To summarize, it all begins with what you stuff in your mouth! If you eat clean and avoid sugar, your Gut will remain healthy and nutrients are available for uptake to the vagus nerve. When properly taken in, those nutrients feed the brain in the Hypothalamus which releases hormones that provide health and happiness. 

So do drug companies need to dump millions into 'feel good' drugs? Mother nature has lots of them just waiting to be picked, harvested, prepared and enjoyed. Obesity can be reversed if you have this information. Please share, educate and change the way we are going!!!

Baseline:

5 Mins of Lacrosse ball Mobility
-Tspine/ Lat/ Deltoids

10X
PVC Pass Thru
Up Back Overs
Wall Press
Push Up
Iron Cross
Scorpion
Berry Pickers
Hip Swivel Kicks
Jump Squat
2ct. Alternating Knee To Elbow
Sit Ups
V Ups
Superman
 

Partner WOD:

Teams of 2. One partner working at a time.

20 Strict Press 95/65
20 Push Press 115/75
20 Jerk 135/ 95
20 KB Snatch 53/35
20 Burpee Over Partner

* P1 Completes all reps before P2 can begin. Both partners must complete 20 reps before moving on.  P1 can load bar or get equipment in place while partner is working.

020815 Athleticism and Recovery

The true test for in an athlete is how well and how fast one Recovers! It may be contrary to what you may think about performance, but I beg you to look at the data and make you decision.

Going HAM is great when you are testing maximum power output, but when I look at overall athleticism... It is recovery that matters more. Your bodies ability to refresh the energy stores or gather more energy in a determined amount of time is truly a more objective way to see how the body precesses are functioning.

Going hard is generally relative when you factor in skill level and time domain. Even the craziest person can give you one hellova show but will be useless if more work is needed after the exercise has been performed. Look at Rich Froning, the guy is obviously superior to everyone but his performance is usually relative to his ability to recover. He wins over the duration of a comp, not usually by crushing workout after workout (although is happens often) but remaining consistent and under control. 

Recovery on a cellular level takes tweeking and practice just as your other physical skills are. When you find the right supplements, train the body through repetition, and develop a strong  mind; then the recovery time decreases and you are able to get back to kicking ass faster. 

Keep this in mind when you are wanting to lie down after a WOD. Keep standing, and walk it off. You are sending signals to the brain and body to let it know that you are not wanting to give up and the mental toughness will prevail. So keep it moving and recover like you life depends on it!  

Baseline:

Running Drills/ Agility Foot work:
-High knees/Butt Kickers/ High Skip/ Fig 4 Drill/ Carioca

Plank Complex:
-Hold for :20 @ each pose
-Plank/ Side Plank Leg Raised/ Side Plank Knee Pulled forward/ Side plank Bottom knee Pulled Up X2

10X
Arm Swings
Press FLing
Bully Stretch
Iron Cross
Scorpion
Push Up
Mtn Climber
Elbow To instep
Side Lunge
Down Dog to Divebomber
4Ct. Flutter Kicks
V Ups
 

Skill Development: 

Gymnasty :
Practice for 10 Minutes

5 Ring Dips

8 Muscle Up Pull Throughs ( seated in the band)

5 False Grip Ring Pull Ups or F.G. Ring Rows

WOD:

6 Rounds, Go Every 3:00.

400M Run
15 Toes To bar

*rest remaining TIme, Looking For Consistency in timing.

010915 Get ahead of your sleep

As I slept (or attempted to sleep in LAX last night I thought it would be a good time to refresh your thinking about sleep. Also, with Fall approaching, this is where the interrupted sleep patterns begin to slide out of control into winter. Here are some important things to ensure you get the best night sleep you can. It is not just about restoring the body, it is about optimizing your mental capacity and physical performance!

1) make sure you have the darkest room possible. I mean, absolutely no light at all. If you cannot drape, cover, or turn out the lights that stream in your room, try an eye mask. This is one of the most important impacts on my sleep quality. 

2) Prepping the sleep environment prior to laying down. What this means is that you should 'wind down' by dimming the lights, turing off the computer and make sure that your bedroom won't cause any undo stress.

3) Nutrition. By eating your supper at least 1.5 hours before bed will allow for proper digestion. Now, I will advise that if you can give your body a few ounces of fat right before bed, it can help keep hunger pangs at bay and energy high in the morning. Nuts, even some high fat organic milk will work.

4) Supplement. Magnesium, Omega 3's, Zinc, are all great ways to ensure that the body will recover and the Gut can send the brain the proper nutrients for hormone release. Melatonin and Magnesium have been used for hundreds of years as a natural sleep aid.

5) Cool your room down. If you are like Cristin and I, this is the hardest part. I am always hot, trying to cool down; while she covers up and feels like Uranium during a meltdown! When you are in a cool room you body does not have to work hard to cool itself down during sleep, rather it can use the energy to recover and provide the body proper rest.

Sleep is vital. If you ignore it, not only will it decrease your performance but it can most definitely kill you if you don't heed it.I have more ideas up my sleeve so please reach out if you have questions.

Baseline:

Squat Flow:
kang squat/ Internal Rotation Stretch/hip bridge/ elbow to instep/ pigeon/ PNF stretch.

5 Min AMRAP

5 Clean 75/55
12 Push Up
5 Front Squat

Skill Development:

In no more than 6 sets, build to a 7 RM Front Squat.

-after the 6th set-

Preform 10 back Squats at load. Use the tempo :02/ :02/ :01 That is descent, pause at bottom/accelerated rise.

WOD:

"The Chief"

6X 3 Minute AMPRAPs
*1 Minute Rest between rounds
 

3X Power Clean 135/95
6X Push Up
9X Air Squat

310815 Skinny Fat

You have no idea how long I have waited to name my Blog post with this title. Unfortunately it is not out of a light hearted joke but rather with a seriousness that cannot be ignored any longer. What I am going to write about today should make you rethink and reform your idea of what is really happening inside your body. I am going to illustrate the hidden dangers that Sugar poses to your insides. 

Obesity is an epidemic and will probably be one of the worst problems that Americans, Nay, Humans will ever have to deal with because unlike plagues, viruses and the like; the destruction will come over time effecting every singe person in some way or another and it will be harder to reverse than anything else. Wow! Heavy right. But the good thing is that we have the power, right now, to turn it around if you just heed what I will tell you. 

Stop eating sugar.

Easy right. Cut out all processed foods, buy organic, buy local and done. We the odds are stacked against us and this fight will not be easy. The projected epidemic according to the CDC is that by 2030, 65% of the Population will be overweight. 165 million will be obese. The numbers are going up folks and that is because there is a cultural food disorder that has been many years in the making. 30 years ago, about the time that I was born, the snow ball began to roll and a generation of kids were brought up on low fat, high carb diets, and sugar was introduced into food .

Some of us were born with the gene expression to mitigate muscular and subcutaneous fat so we have the outward appearance of 'normal' weight. Perhaps you exercise a bit but still indulge in sugar laden products on a daily basis. Perhaps you don't think you do but remember, every time to rip a package open there is a 80% chance that it has added sugar or has been processed with fructose. Otherwise you are the type of person we (as a culture) see as obese or fat. You may have the outward signs of weight gain and are therefore labeled. The problem is that either body type does not accurately reflect the problems that lie beneath the surface. Its what is going on in your organs that scares me the most. 

Insulin resistance can affect up to 40% of normal weight individuals. The rate may be even higher for those that are already overweight. When you begin to store fat on the organs due to this problem, the real dangers begin. Liver fat for instance is creating an trend in <40 year old diabetics that have 'normal' body weight. This is scary.

So why are we not realizing this danger?

It is because no one is labeling the death of a 38 year old male s 'caused by sugar' . No the doctors see it as a heart attack. We don't see the 35 year old cancer patient who was exposed to too much sugar, no , we like to label it as environmental or that cancer rates are just simply on the rise! Bullshit. There is not too many death certificates with "obesity" on them. The causes of early death by people of MY generation is 'diabetes' 'cancer' 'cirrhosis of the liver' 'alzheimers' 'dementia'. Obesity is just a metabolic condition, but that is what is killing us. I mean really, I have know 6 people now who have gotten cancer before their 39th birthday! This has NEVER happened in all of human history. Wake Up!

The good news is that your GUT will respond well to gradual and even abrupt change. The body wants to survive, its in our DNA. Feed it well and it will thrive. If you have read any of my blog posts you will have a good idea of how to do that. But we need to start today. We need to put our gun sights on sugar and try every day to kill it in our diet and more importantly the diets of our kids. I don't want to sound crass but parents poison their kids every day with sugar and its not their fault. Food companies are trying to develop lifelong addicts so that is where we see so much sugar pumped into the food. I promise you, give them a bright future and it will pay you back ten fold later in life. 

One thing every day. Thats all I ask. Keep a journal, be consious and thrive. You will feel the benefits almost instantly. Clear thoughts, better performance. You are a champion, live like one. 

Baseline:

1 Min Singles

1 Min Double Unders

1 Min Single Leg Rope Skips

10X At Each Movement
Arm Circles
Push Ups
Trunk Twists
Bow/Bend
Elbow TO Instep
Glute Bridge W/ Reach
Scorpion
Standing Toe Touch
Divebombers
4Ct. Flutter Kicks
Leg Levers
Strict TOes To Bar

Strength:

Deadlift

2X5 @70%
Rest 3 Mins
2X3@85%
Rest 3 Mins
3X1 @ 90%
Rest :60 Between Reps *do not drop from the top

WOD:

"1063" 

500M Row

21 Double Unders
21 Wall Ball
21 Box Jumps 24/20

500m Row

* This Good TImes CrossfitBenchmark has been used over 5 years to develop a baseline anaerobic test. You should give all you have to this. No excuses. Sub 6 is optimal.

 

280815 More things Coconut!

Most savvy folks have been messing around with Coconut Oil for some time, straying away from the other processed or delicate oils in cooking. Not only does Coconut oil offer a varied application but it also helps you turn your meal into a tropical vacation!

Who I want to introduce you to is Coconut Oil's bro, Coconut Butter or (manna). Nut butter is made from pureeing coconut flesh into a butter consistency insead of pressing the meat to extract oil. Coconut butter is a great spread for your toast and other butter applications. You can blend it into protein shakes or on fruit. For dinner I like to put it directly on my potatoes!

The benefits of this diverse product hold true with what the science says. The saturated fat in the Nut helps keep hormones running smoothly and it also contains 'Lauric acid'. Lauric Acid has strong anti-bacterial properties so it can help boost your insides all the while keeping your skin looking young. Finally the medium-chain fats present in the butter assist in fat-burning as your body metabolizes it without hormone spikes.

In stroes it is usually next to the oil but you may have to search around as its popularity has not reached the heights of its bro Coconut Oil.

 

On a side note. Be stoked you have made the commitment to exercise and fitness. Most of you know that I travel quite a bit and get to experience all types of people and attitudes. Although kind, I have the tendency to have little patience for 'soft' people. More and more I find these types of people, both soft in body and in the mind, during my travels. The body speaks for itself. With over 2/3 of the U.S. population overweight, the epidemic cannot hide. I fear that this problem is going to cost our culture and our health care systems dearly as we continue on the trend. Secondly, I must admit that I lose my patience with 'soft' minded people who I would classify as "whiners". With a strong sense of entitlement and little to no ability to navigate life's challenges, these folks seem to be in a constant state of physical and emotional peril. Like the type that you would think their lives are falling apart. and you don't need to travel on planes to see it. Problem solving and 'GRIT' are fleeting and CrossFit athletes need to be at the forefront to educate folks that there are still struggles in the modern world and through perseverance, one can accomplish it. 

I write this not to vent to you (kind of) but more importantlyto applaud you for being such amazing people. I get to surround myself with you, the strong, the capable, the driven.. So drive on you champions, eat your coconut oil and thrive. Change the world daily!

baseline:

3X

25 Double Unders

12 Alternating Standing Toe Touch W/ KB

10 Hip Extentions

WOD:

500m Row

400m Run 

10 Deadlift 335/215

Rest 3 Minutes

500m Row

400m Run

15 Deadlift 315/225

Rest 3 minutes

500m Row

400m Run

20 Deadlift 245/ 145

270815 Lift Each other Up, Easily

Clang, Bang. Sweat Pouring down your face, your hands are hurting, a little bit of blood stains the crease of your fingers. One more rep... Time! You are the first one done and you feel elated. After a moment doing the bacon sizzle on the ground, you rise... 

The moment that will define you, do you begin to pack your gear and leave or do you stay out on the floor and cheer on each person as they finish the workout? 

This tradition of cheering on the last person used to be the standard but I find that recently that last person is sometimes just getting in the way of people trying to clean up and conversate. One of the easiest ways you can show integrity and camaraderie in the gym is by cheering on those who finish after you. The weights will eventually get back in the rack but the spirit that you can elevate during a time of struggle is momentary. 

So drop the knee sleeves and stop walking over your fellow teammate to put your gear away. Show your support by cheering and motivating positively. The impacts are dramatic, the moments are priceless.

Baseline:

Partner Warm Up

10 Min AMRAP

40 Double unders

12 Goblet Squat 35/25

18 Weighted Box Step Up 35/25

24 Push Ups

*Partition the reps between you and your partner as you need. Practice communication and rely on each other for support.

Gymnastic Skill Work:

practice for 12 Minutes

8X Strict Toes TO bar
20X Superman Rocks
8X Strict handstand Push Up
:30 L Sit (Parallettes or plates)

WOD:

21-15-9

Medicine Ball Clean
Handstand Push Up
*perform 2 Rope Climbs In Between Each Round

260815 My Three Rules Olympic Lifting

1) Be Methodical. Do you want to know why we have such significant progressions for the Oly lifts? Do you know why we hit those positions over and over and over again? It is all by design. When you are learning the Oly lifts or you are trying to make progress you need to understand, plan and execute each and every movement. Pulling the bar close, passing the knees under tension, FEELING the hips reach high as possible, you need to make each movement a conscious thought. 

2) Be mechanical. I see people every day that I coach the lifts doing things that blow my mind. They miss the lift or squeak it out and then look at me with that uncomfortable look and wonder why it felt so awkward. And granted, if you are just learning the lift, they are complex and they can be uncomfortable;BUTTTTT..., If you would move you body with natural physics in mind.. things would go a lot smoother. That being said, if you have lived your life with bad posture or little body awareness..Things are going to be harder to learn. Now I know I'm sounding harsh but it is meant to drive home my point of being a mechanical lifter. During the repetitive drills, think about how the physics of the barbell can be either made easier or made harder. I will leave you with this, the bar wants to fall straight down to the floor. Straight! Manipulating your body around the bar is going to give you the best success!

3) Be aggressive. Pull, Push, Move that friggin bar each rep like your life depends on it! Don't short change the pull, be quick under the bar, force your body to stay fluid yet rigid when necessary . Get you angst out, drive hard and succeed. No lilly dipping in my class!

Baseline:

Roll out on PVC or Foam Roller or Ball for 5-7 Minutes

Snatch Warm Up

PVC or Bar

3-5 At Each Movement
-Shrug
-High Pull
-Muscle Snatch
-Overhead Squat
-Snatch Drops 2,4,6"
-Snatch Balance
-Hang Snatch
-Below Knee Snatch

Skill Development:

Build to your 90% in 10 Minutes or 15 Snatches

Then
3X1 @ 90% Rest 2 Mins Between lifts
2X2 @80% Rest 2 mins Btwn

WOD:

12 Min AMRAP

3 Power Snatch 135/95

12 Wall Ball 20/14

 

250815 A Greater Sense of Community

Busy lives and a crazy pace of life has reshaped our sense of community but CrossFit gives us insight and reinvigorates what was once held dear in our society. 

For generations, through tough times; communities have acted as a support system and have given humans a sense of camraderie that is essential to a healthy human life. As many of you who have been a part of our community for some time.... so you know. We all fall down, we all need a shoulder to cry on, we all need an ear to bend. We need to know that we are not in this alone! Togetherness is as vital as the air we breath. CrossFit communities worldwide provide the sense of community that is lacking in many aspects of life. 

Sharing a vested interest and interacting in a positive way can have an incredible impact on each others lives. Think about it. These simple actions can have an impact on so many people in such a deep and profound way. Showing interest, saying positive things??..... Really... Doesnt cost money, doesnt require you to go above and beyond. And you can change the world just by doing this... WOW. And when you change an individual, you change a community, when you change a community you can change the world. Ripple effect... and this happens every day at CrossFit Boxes around the world. Awesome. 

If your Box is lacking in this area, or want to bring your community up? Here are some things that you can do to keep the community growing and ripples getting bigger and bigger!

 - Introduce yourself to everyone in the gym on your way in and out of class.

-Buy Local

-Spend less time on the internet and watching TV

-Volunteer in the community

-support local schools

- organize outings.

CrossFit is super special not only in the sweat and struggle but in the deeper connections and greater sense of community that arises from being a part of a box. Do your part and leave this place better than how you found it!

Baseline:

Lat Band Stretch/Banded Hamstring Stretch/ Trunk Rotation banded

Running Drills:

-Leg Swing
-High Knees
-Butt Kickers
-High Skip
-Figure 4 drill
-Carioca

WOD:

"EVA"

5X

800m Run

30 KBS 70/53

30 Pull Up
 

240815 Microwaves are killing you..

Im guilty. Seriously. In my quest to feed my body hot food, fast; I reach for leftovers in the refrigerator and throw them in the microwave sometimes. The rub is that this device, so prominent in millions of peoples homes is killing us with each use!

Am I exaggerating? No, not really. Even as a kid we are told to not stand directly in front of the box while we watch the cheese bubble inside or we await the moment we can grab our cup of hot chocolate. There may not have been so much wrong with this advise. Increasingly the incredibly intelligent scientific community has shown that the magic box on our counter is killing our food and, in turn,killing us. 

First the food. When you press start radiation bombards the contents of the microwave with radiation. Radiation on that level makes the water molecules inside the contents heat up and bounce around off each other which can change chemical composition and actually decrease the nutritional value. In fact, Vitamins and minerals like Vitamin B12, proteins, and good bacteria are straight up NUKED by the radiation. What you are left with is essentially 'dead' food. Dead food is devoid of any nutritional value. And on the scale of 'food death' carcinogens are at the lowest point. Have you ever overcooked anything in the microwave? Burned it maybe? Well that is essentially breaking down the proteins within the contents to a point where the chemical  make up flips to not only being devoid of nutrients but they are so burned 'rearranged' that they can become carcinogenic like that of a blackened steak on the BBQ. No bueno for the stomach and GUT!

Now the food (or what was food) is inside you. WHen you consume carcinogenic or 'dead' food your body will not respond with happy red blood cell production but the body sees it as an invader and produces white blood cells which are.... say it with me.... INFLAMMATORY... And as the astute folks that you are, you know that inflammation is the root of all that ails and ages us! When red blood cell production is halted or the bacterial homeostasis is shaken up, it can have a direct effect on our circulatory system. In response to microwaved food, Scientists have noted heart rate variability, increased blood pressure, and higher levels of cholesterol in the blood. 

Convenience can have benefits but in this case I would recommend that you move the microwave off the counter and replace it with a juicer or VitaMix. To reheat food, the best course of action is to grease a pan with coconut oil, toss the contents in the pan. Crank up the gas and cover until warm. You will not only get to control the heating easier but you will retain the important stuff inside the food. 

Taking the time to fuel your body correctly will pay off in the long run. Peak Performance is attained through a constant pursuit of correct choices and conscious thought. Be a champion, eat like a champion!

Baseline:

550m Run (Happy Birthday Celeste)

Squat Flow:

Kang Squat/Internal Rotation/ hip bridge/ Squat PNF/ Side Lunge/ Elbow To Instep

3X 

Barbell Complex

5X Deadlift

5XHang Power Clean

5X Front Squat

5XPress

5X Back Squat

Strength:

Back Squat

8@70%
7@75%
6@80%
5@85%
4@90%
6@85%
8@80%
10@70%

WOD:

Ascending Ladder for 10 Minutes

20 Double Unders.. 1 Clean and Jerk (or Cluster) 135/95

20 Double Unders...2 C&J

20 Double Unders ...3 C&J

... so on and so forth. Score will be total clean and jerks or clusters completed! Have fun!

 

210815 "Saucey"

Baseline;

3-5min Lacrosse Ball Mobility (Ts pine/Erectors/ calves)

8 Min Quality AMRAP

5 Turkish Get Ups (Per Side)

28 Lateral Hops over plate

15 Tuck Jumps

40m Bear Crawl

20m Crab Walk

Skill Development:

Jerk Complex X10 Rounds (Building)

-Jerk Dip + Hold :03

-Jerk Dip +Stand (no pause)

- Jerk

* BUild to 85-87% of Jerk Max is optimal

WOD:

"Saucey"

14 Min AMRAP

7 Shoulder to Overhead 155/105

9 Box Jumps 24/20

11 Toes To bar

200815 What is in My Fish Oil?

If you have been with me for any length of time we have no doubt had a conversation about Fish oil. As important as whole foods, I encourage everyone to get on a fish oil supplement (Pure Pharma) to keep the brain and heart working well. 

Deep in our conversation I have always referenced the back label of your fish oil bottle. Below all the Government mandated percentages there is an EPA/DPA level on each bottle. These are the fatty acids that are so vital for health. Today I will open up the benefits of the DHA fatty acid on your body and well being. 

Docosahexaenoic acid (DHA) is the primary fatty acid in the brain and retinas. We get small amounts from modern milk products and larger quantities from consuming fish like swordfish, anchovies, and sardines. 

A deficiency in DHA can induce:

-cognitive decline

-depression

-sleep depravation

-coronary artery disease

-alzheimers/ dementia

-cancer

-stroke

That is a long list of hazards to avoid but one very important trend, brain health. Once again the Brain and Gut are intrinsically tied together and this is a important point. To obtain optimal brain health for the long term, especially while eating a modern diet, supplementation is necessary. 

So look at your fish oil again and compare it to this. A serving of fish can have anywhere from 500-1550 mg of DHA and 3 capsules of a superior Fish Oil can have up to 500mg. If you are getting the generic store bought brand you are not getting anywhere close to that! Buying the supplement with the 500+ rating is necessary and highly worth the money. But, once again, there is not substitute for whole foods. Especially in this case when it involves a sustainable fish source. 

Keep watching what you are shoving in da mouth and make sure that the quality fuel enters the gut. Your brain depends on it. 

Baseline:

If you have CrossOver Symmetry, use it!

Otherwise,

3X 8 Banded Pass Thru/ 8 Banded Pull Aparts/ :15 Tricep Stretch/ 8X Trunk Circles

3X :20 Chin Over Bar Hold/ :45 Squat PNF Stretch

Skill Development:

The Snatch Positions,

Begin With light Barbell and add 10-15# each time you complete the following Complex:

5X Romanian Deadlift

5X Hang Snatch Pull

5X Muscle Snatch

5X Overhead Squat

5X Snatch Balance

5X Overhead Squat

5X Hang Snatch

5X Hang Snatch Below Knee W/ :03 Pause

5X Full Snatch

WOD:

For Total Reps

1 Minute Hang Power Snatch 155/105

1 Minute Rest

1 Min C2B Pull Up

1 Minute Rest

1 Min Overhead Squat

1 Minute Rest 

1 Min C2B Pull Up

1 Minute Rest

1 Minute Squat Snatch

*good luck! Post to comments.

 

 

180815 Coca Cola Rebuttal...

From the NEW YORK TIMES:

Coca-Cola, the world’s largest producer of sugary beverages, is backing a new “science-based” solution to the obesity crisis: To maintain a healthy weight, get more exercise and worry less about cutting calories.

The beverage giant has teamed up with influential scientists who are advancing this message in medical journals, at conferences and through social media. To help the scientists get the word out, Coke has provided financial and logistical support to a new nonprofit organization called the Global Energy Balance Network, which promotes the argument that weight-conscious Americans are overly fixated on how much they eat and drink while not paying enough attention to exercise.

“Most of the focus in the popular media and in the scientific press is, ‘Oh they’re eating too much, eating too much, eating too much’ — blaming fast food, blaming sugary drinks and so on,” the group’s vice president, Steven N. Blair, an exercise scientist, says in a recent video announcing the new organization. “And there’s really virtually no compelling evidence that that, in fact, is the cause.”

Health experts say this message is misleading and part of an effort by Coke to deflect criticism about the role sugary drinks have played in the spread of obesity and Type 2 diabetes. They contend that the company is using the new group to convince the public that physical activity can offset a bad diet despite evidence that exercise has only minimal impact on weight compared with what people consume.

This clash over the science of obesity comes in a period of rising efforts to tax sugary drinks, remove them from schools and stop companies from marketing them to children. In the last two decades, consumption of full-calorie sodas by the average American has dropped by 25 percent.

As a rebuttal to perhaps what CrossFit CEO Greg Glassman accused Coca Cola of earlier this year, the Sugar Beverage giant has 'hired' scientists to develop a study that determined that 'calories in-calories out' is the real answer to obesity in the US. Funny, this seems to be the same regurgitated falsehood that was proved wrong in the late 80's!!!!! Good try Coke, but the logic just doesn't compute.

Baseline:

Agility Cone Drills X5 Rounds

Calf/ Hamstring Mobility

Sprint Work;

Every 2 minutes for 6 sets. 

200m all out sprint.

Strength:

Build To a Heavy 2 RM Deadlift.

*5,5,3,3,2,2,2,2

WOD:

3X

25 AB Mat Sit Up

12 Deadlift 245/155

170815 A case for socialized medicine

Traveling to Canada I tend to find a couple things:

1) In general, people are leaner and more fit. I don't want to make this a gross generalization but I have seen both the urban and rural environment, a few types of demographics as well as living conditions. So, through my own eyes I can say that this is what I have seen. 

2) The well-being of the population is at a WHOLE different level than that of most Americans I have ever met. Canadians are just a good natured, less stressed bunch overall.. I can always tell a canadian by the polite disposition and general 'happiness' that they exude. 

And I constantly ask them why.. especially at Tough Mudder events where I speak to literally thousands of them per weekend. And one answer comes back to me more than others, the comfort of knowing that your health is secure through their socialized or 'government regulated' (better term) form of medicine. As many of you may know, I have liked the idea of this type of medical system forever so here is my case for it...

1) Today more than 50 million Americans get up every day and put in work for the communities and families of the USA. These hard working folks or perhaps 'underemployed folks' also do not have health care. That is roughly the population of California mind you... By putting in place a Universal Healthcare system you would close the gap for these families. Now, I know what you are thinking about taxes, the American way, and abuse of the system, but how much does treating uninsured emergencies cost tax payers VS. the cost of preventative medicine and taking away the fear of getting sick because of the financial hardship it would entail. I know all about this one as a father and consistently uninsured individual! If you look a the Canadian system, the rate of abuse is negligible and the overall lifespan of an average Canadian is over 5% higher than an average American. 

2)Cost is always something that comes up with health care. It is directly correlated with implementation. Money VS. Health, this tends to be a trend if you look at Americans who disagree with Universal health care but are quick to jump the Drive through lane at Taco Bell because it's CHEAP VS. making a healthy meal at home. Right.... I can totally see what they value... Granted there would be a higher Tax placed on your wages if it was controlled by the federal government but what if the states managed health care for its citizens? Targeting the needs of the populace and keeping the money out of the Federal Governments hands would be a better option. Hospital stays, procedures, even check ups would not cost you a months wages in the long run. And how good is piece of mind to you when it comes to having your health taken care of? 

3) Technology and Investment are also a major argument for people who oppose universal health care. I love this one. Has the tech boom stopped industrious and intelligent young people from creating amazing apps, hardware, software, instruments in their own homes and giving them to the world for free?? No. They create because that is their passion and life choice. The same holds true in Medicine. Colleges, and Companies will still churn out amazing technology because that is what we do as Americans. We do EPIC shit... all the time. Are we going to just stop trying to cure cancer? I don't think so. Having trouble raising money for your cause. Well go and talk tot he board at the Susan G Komen foundation.... They are a large NON-GOVERNMENTAL organization who has single handedly raised enough money for research and development to literally cut the death rate of breast cancer in half. And that is being prudent with my evaluation!

4) Good Health Care is already going on here in Canada. Maybe take some young, motivated people up above the border to learn the system and figure out the problem of implementing it. Shoot, It took President Obama only 4 years to do it. And that was just one guy and a team. 

I think that as a person (healthy and fit) who has always worried about health care for my wife and kids, the system I have been advocating for would ease my mind for sure and definitely add years to my life. And I know I'm not alone. At the end of the day what should we be working for but to provide benefits for our kids. They are our legacy, treat them well and leave for them a system that can provide for a sense of well-being we currently do not have. 

Baseline:

3X

25 Double unders

10m Handstand Walk / 3 Wall Climbs

:20 Ring Support Hold

20 Superman Rocks

:20 L Hang On Pull Up Bar

WOD:

For Time

50 Double Unders

18 Knees To Elbow

18 Handstand Push Up

50 Double unders

18 L Pull Ups / Strict Pull Up

18 Pistol (per Leg)

50 Double Unders

18 Chin Ups

18 V Ups

Cool Down:

Row 2k

*using a :30 (1:55/ 2:05) and a :30 (2:02/2:15) pace. 

130815 Trans Fats.. "Beware of the Term Hydrogenated"

Trans Fats are linked to Higher HDL and Lower LDL cholesterol levels but a recent study has also found that they can wreck your memory just as well as they can destroy your kidneys and liver. The American Heart Association reported in 2012 that men 45 and younger who consumed a high amount of trans fats preformed poorly on a simple word memorization test as compared to men who ate very little trans fats.

Brain power is akin to our mental and emotional horsepower. If you are one who snacks on vending machine items, candy or junk food rather than raw nuts and fruit; you could be running the risk of losing out on power within your brain.

Trans Fats are commonly found in crackers, cookies, cakes, pies, frozen pizzas, coffee creamers, cinnamon rolls, and processed biscuits of the frozen or boxed variety. Looking at this list, it kind of resembles the "no go" list that I constanly advise against when establishing good dietary planning.

The FDA doesn't require food processors to list tans fats in their products if they contain less than .5 grams per serving. So even if you see a value of 0.0 % in the nutrition facts, still keep reading the ingredients and look for the common catch word of "Hydrogenated". This is a tell tale sign that within that tasty treat, lies brain sucking trans fat monsters. Watch Out!!!!

Real foods do not have the additive in them.. just FYI. eat clean, non GMO, Organic, and local.

baseline:

3X

20 Cal Row

20 DB Floor Press

20 Shoulder Press W/ DB

20 Bent Over Row W/ DB

Strength:

EMOM 10 3 Strict Press 

* use the load used in last weeks 3X5  look back to 8/5.

WOD:

4 Rounds For Time

400m Run

20 Wall Ball

10 KBS 70/53

120815 Get Cozy with your Vitamin D

For some time Cristin and I have lectured and spoken on the subject of Vitamin D importance and supplementation. Again, as I increase running volume and hear about shin splints, I find it prudent to revisit the theme.

Vitamin D is a fat soluble vitamin that is common in a few foods, synthesis within your own body through exposure to sunlight, and of course; supplementation. The Vitamin is processed in both the liver and kidneys and from there it goes to your gut to help in Calcium uptake. 

This powerhouse of a Vitamin has many important roles in the body, besides bone development and strength. Vitamin D has other roles in the body, including cell growth, neuromuscular and immune function (I.E. the Gut + Brain connection I spoke of last week!!), and reduction of inflammation (also a Gut + Brian connection). Many genes encoding proteins that regulate cell growth, differentiation, and apoptosis are compartmentalized in part by vitamin D.

ince food sources are limited and our uptake is relatively high to get a proper days worth it is important that whole foods like swordfish, free range eggs (yolks), salmon, tuna and sardines. Now I know that these items are not on your everyday menu so supplementation becomes very important. Pure Pharma D3 is the best but other Vitamin D supplements are out there on the market. Remember that your IU for the day is 600IU's so look at the label of your sups to make sure its not just all filler.

Sun exposure is important and FREE! Vitamin D is synthesized through the the skin and liver and can do a lot for system wide health. Depending on your skin type and sun tolerance, 5-30mins twice a week should give most people enough Vitamin D without exposing you to too much UV radiation. The skin is a bodily system as well and scorching it over and over for the sake of Vitamin D intake is kinda dumb. 

So back to your legs. Stress fractures can keep you from doing what you love to do. Getting cozy with your Vitamin D is one way to hedge the pain behind overuse due to running. Search out a good Fish Oil supplement or integrate fatty fish into your diet to combine with your Vitamin D. This easy adjustment can yield proper brain and body function free of bone pain. Unfortunately it won't make running suck any less though!!

Baseline:

100 Singles

12 Slam Ball

12 Ring Row

12 Sandbag to SHoulder

75 Double Unders

10 Slam Ball

10 Jumping Chest TO bar Pull Up

10 Sand bag cleans

20 Triple Unders

8 Slam Ball

8 Strict Pull Up

8 Sand Bag Thruster

Skill Development:

Rope Climb Clinic

-rope lowers/L-hangs/ Rope Pull Ups/ Wrap methods/ Legless

3 Rounds For Quality

1-3 Rope climbs

10-15 Strict Toes To Bar

8-10 Strict HSPU

WOD:

7 Rounds / :90 work :30 Rest

*at the top of each round you will begin with 

5 Power Clean @ 70%

9 Chest To bar Pull Up

-The remaining time will be max double unders.

* Score will be max Double Unders.

 

110815 Never Grow Old

Men do not quit playing because they grow old; they grow old because they quit playing.

                                                 -Oliver Wendel Holmes

In my world you have two choices when you become a parent. You can either be the type that sits back and watches your kids play or you can actively get out and SHOW your kids how to play. I choose the latter. Exercise is a foundation to build and maintain the mental and physical levels of the body as you age. Activity and playfulness can actually reverse aging process within the cells themselves. 

Hippocrates believed that exercise was medicine and so did the doctors of ancient China. What is funny is that exercise was, for a time, actually frowned upon ( the turn of the 20th century) which was coincidentally around the time which Heart Disease began to skyrocket! Hmmm.. Bedrest over exercise to cure ailments.... kind of the norm until the 1960's when studies came out showing that folks who maintained a healthy waistline were found to life 7-10 years longer than their counterparts. 

Biomarkers of strength and VO2 max a classically in a downward trajectory as we age. This is not real earth shattering science. What is interesting is that the maintenance of muscle and mental acuity during middle age can have dramatic influence on the later years of your life. Now I know that most of you are still in your 20's and maybe early 30's (and quite fit) but pay attention as the years tend to speed up from here on out. Aging starts in the muscle, as we lose 15% of muscle mass per decade after we turn 40! But it doesn't have to be so dramatic...

Let's go back to our cells. Inside our cells is a powerplant called the mitochondria. This is where all the sugars are turned into energy and they have a key role in how our metabolism is functioning. Do you know why diabetes rates are higher in the 40+ population? Mitochondria. The less you have in your cells, the less you are able to turn those weekend beers into energy. To keep them active and ALIVE, nutrition must be a priority but you must also remember to PLAY. 

That is right. Play. The physiological benefits to play on stress levels, hormonal balancing, muscle stimulus cannot be more important as we age. Not to mention that play usually involves more than just yourself. Although playing with yourself is sometimes very necessary! But back to the important stuff. As CrossFit'ers we play fitness all day and are encouraged (hopefully) to get out and use our elite fitness for all types of play. At Level 1 seminars we talk about the Fitness/wellness spectrum. Fitness falls on the greater end of the wellness spectrum wherein it is leverage against the conditions of aging. Heart Disease, depression, Alzheimers, diabetes, are all waiting on the sickness end of the spectrum. By'Playing" CrossFit we essentially reverse the aging process and maintain healthy cells and boost our neuroplasticity. All Good Right. 

Let's take it back to the kids. Quality of life is a blessing that you get to choose for yourself. Being around for your kids, playing with them, is ensuring that the future will be prosperous and happy. You choose to be healthy, you chose to make this world a better place. Kinda sounds like a good reason to keep up on the fitness and maybe even bring a friend to share it with. 

Baseline:

Sprint Drills

-Arm Swing/ plantar and dorsiflexion/ explosive hips/ torso position and midline stability

- Change of direction

Overhead Drills

:30 Lat band Mobility

5 Wall Climb with Top Hold

:30 Partner Chest Stretch on Pull Up Bar

20 Squat Therapy (slow and low)

WOD:

"Nancy"

5X

400m Run

15 Overhead Squat 135/95

 

100815 Importance of The Creed

Ranger Creed

Recognizing that I volunteered as a Ranger, fully knowing the hazards of my chosen profession, I will always endeavor to uphold the prestige, honor, and high esprit de corps of the Rangers.

Acknowledging the fact that a Ranger is a more elite Soldier who arrives at the cutting edge of battle by land, sea, or air, I accept the fact that as a Ranger my country expects me to move further, faster and fight harder than any other Soldier.

Never shall I fail my comrades. I will always keep myself mentally alert, physically strong and morally straight and I will shoulder more than my share of the task whatever it may be, one-hundred-percent and then some.

Gallantly will I show the world that I am a specially selected and well-trained Soldier. My courtesy to superior officers, neatness of dress and care of equipment shall set the example for others to follow.

Energetically will I meet the enemies of my country. I shall defeat them on the field of battle for I am better trained and will fight with all my might. Surrender is not a Ranger word. I will never leave a fallen comrade to fall into the hands of the enemy and under no circumstances will I ever embarrass my country.

Readily will I display the intestinal fortitude required to fight on to the Ranger objective and complete the mission though I be the lone survivor.

Rangers lead the way!

This Motto, or rather a dedication, defines what our U.S. soldiers, airmen and sailors embody. I appreciate the brevity of this motto and the few alike it which are sworn to by the men and women who undertake the task of keeping us safe and prospering. 

Selflessness. At the heart of this and other SPECOPS mottos, is the devotion to those who stand beside us. In CrossFit, we espouse the same belief. The gym offers us a place to congregate and socialize. What it also offers us is the chance to demonstrate what we hold dear as a community member. A family. Selflessness. Knowing that our workouts are only as good as the people we do them with.

Integrity. As a CrossFit athlete, with our roots in community and family; are leaders in integrity. This means accepting the challenges that life puts in front of you, standing up when others won't, going what you have to give to make others lives better. That is integrity. That is what the motto suggests and what we are as CrossFitters. 

Look around and you will see the similarities. Just see what goes on everyday in the gym and tell me different!

Baseline:

10 Cal Row

10 Pull Up

10 Push Up

10 Cal Row

10 Glute Bridge W/ Reach

10 Iron Cross

10 Cal Row

10 Bow/Bends

10 Hip Extension 

Strength:

Deadlift

5-5-5-7-7

*Build to a solid 5 rep, then begin the rep scheme. 

* Keep reps low on build, @ 7's try to maintain or drop 10%

WOD:

*Sprint

30 Deadlift 225/155

30 Cal ROW

30 Burpee over Rower/ Bar

 

070815 In The Mix

What to Eat and When?

There is too much information about nutrient intake. Your lifestyle, your body type, your workout schedule, your goals, all dictate when and what to eat and drink. Here is a little guideline that has helped me maintain hunger pangs ( I'm always hungry), sustain performance, encourage muscle growth, and promote health.

- Know your macros... protein, carbs, fats

- eat healthy fats in the morning to keep blood sugar under control and stave of hunger at mid day

-caffeine in coffee is the only stimulant that you need . 4-6 cups a day is good for you.

-eat when you are hungry but only enough to sustain activity level

-sugar is the devil

-trial and error is the only way to find out what works and what doesn't.

-supplements are in no way a substitute for whole foods.

-spiking the glucose level in the body after a workout is ok. (choose easy carbs or supplement)

- eat an equal amount of protein (in grams) relative to your body weight.

-stay focused on the goal and treat food as fuel not just something to fill your stomach

Baseline:

LAt band Mobility/ Banded Hip Mobility

30 Reps each side of Trunk Torsion Rotations (Autumns priming stretch)

3X

10 barbell Back Rack Snatch Press

10 OHS W/ barbell

10 Romanian Deadlift

Skill Development:

5X3 Snatch Squat Press (By feel)

2X7 Snatch Deadlift @ 105% of 1 RM

3X 3-4 Reps of hang Snatch Pull ( launch Pos) @60-70%

Then, EMOM 12 

1 Snatch. Building to Max for day

WOD:

For Time

20 Snatch 75/55

20 Thruster

20 Hang power Clean

20 Overhead Squat

20 Push Press

* EMOM do 5 burpees