061015 Quick Recovery!!

I believe that a true barometer of where your fitness lies, is not necessarily in your ability to preform a certain exercise or last during a time domain. Rather, I believe that ones ability to recovery time after a heavy bout of exercise can be a better marker for ones true fitness level. 

I constantly attempt to educate and inform you about the importance of the metabolic process not at just the muscular level but at the cellular level. It is clear that muscles contract, extend, break down and build up. This basic physiological process helps us understand how to build and be more efficient. 

On the cellular level you can measure the work production of the mitochondria and nutrient delivery through the blood but after the work is done, the process of metabolic restoration is really cool and must be acknowledged. Beginning as soon as you drop the bar for the last time or preform the last rep of the WOD, your body goes straight back to prepping for the next bout of stress that may come. It's primal and so damn cool. 

Practice and adaptation is how the body builds its ability to recover and refuel itself. I can go a million different directions now but I digress to focus on the importance of the subjective 'feeling' you have as an athlete when you stop hurting, stop breathing heavy, and are otherwise ready to pound again! This can be measured just as your workout time can be; watching the clock and monitoring your cool down process to make quantifiable observations as you emerge from the doldrums of workout fatigue. 

Today I challenge you with a double dose of Good TImes! Pay attention during the 5 minute break in between the workouts and see how that number corresponds to the recovery time after the second WOD as well. As an athlete these are markers we need to pay attention to and we adjust cool downs and post workout nutrition to aid in the speed of recovery. 

Train Conscious my friends and thrive!!

Baseline:

10 Min Partner AMRAP
P1- Row at 1000m Pace (1:50/2:05)
P2- 2X Barbell Complex
5X Deadlift 75/55
Hang Clean
Front Squat
Press
Thruster
*Switch once P2 has done 2 rounds

SKill Development:
5 Rounds for Quality Movement
2 Legless Rope Climbs
10 Bench Press @ 75-100% of Bodyweight

WOD:

15-12-9
Thruster 135/95
Pistol Squats

Rest 5 Mins

15-12-9
Power Clean 155/115
Handstand Push Ups

051015 "Long Bomb"

So you are wondering how you can begin to lower your sugar consumption ?

In previous posts I have pointed out how our modern society is literally blanketed with sugar, even when you intend to avoid consumption. Masked on nutrition labels and accepted as normal, sugar levels have raised to absurd level. So my first recommendation is to begin to read labels. And, for that matter, if you are reading a nutrition label it is probably over processed which is a clear sign that sugar has been added at some point. 

As humans we are made to eat calories and ingest nutrition through food and not beverages. If you are drinking your calories to maintain proper health you are going to miss the essential fiber which is in fruits and vegetables. Juice of all sorts has more sugar than soda because there is no fiber to help digest it and run it through the GI system. Abstaining from Soda is a clear way to decrease our sugar intake. Drinking fructose without fiber, no matter what is says on the label, is going to increase your insulin levels and begin the process of metabolic dysfunction.

The only liquid that does not fall into the sugar/fructose/calorie mix is Milk. Milk has sugar but it is called lactose which is turned into glucose in the liver and not fructose. Glucose is easily utilized by the muscles and organs. BUT, I warn against drinking an extreme amount of milk due to adverse allergic reactions and sugar is still sugar, and eating whole foods should still be paramount. Chocolate milk for instance has a longer shelf life than regular milk because sugar in the form of High Fructose Corn Syrup has been added and.... should be avoided . Yogurt is also another dairy product that hides High Fructose Corn Syrup inside of it and is CONSTANTLY touted as 'all natural' and 'organic' as a marketing tool.

Finally, shop smart. If you don't want to read labels all the time, buy food that does not have labels on them. Farmers Markets in your area and local meat producers have fresh packaged and ready to eat foods that are usually only passed between a couple hands before it reaches your mouth. Shopping the periphery of the grocery store has also been a tried and true way to lower your sugar intake, except for dairy which we covered above. You will spend less money in the long run lowering your sugar intake, this is a fact.

No matter how you do it, lower your intake of sugar and be healthier. The long game is not always the easy path but it is one that will derive more clarity and longevity. 

Baseline:

10X

Leg Swings Each Leg
Elbow To Instep
Squat Therapy
Push Ups
Sit Ups
Mtn Climbers
Standing Toe Touch
Glute Bridge With Reach
Calf Stretch

WOD:

1 Mile Run
100 Slam Ball
100 See The Lights 25/15
10 Lateral Plate Hops
1 Mile Run

021015 "Low Fat? What the F*&K!"

Want to know how to pass sweeping Change throughout the country? Threaten the life of a few lawmakers and maybe even put a few down... No I'm not talking like one of these sociopaths that seem to be lurking about the country at the moment, I'm talking about how law makers at the turn of the Century we literally living Fat on the Hog when all of a sudden they started dropping dead. 

It seems that when you drink Whiskey, Eat Steak and Smoke all day every day without much regard for limits or moderation, it tends to be detrimental to your health.. Well, the geniuses that they are went to their local doctors who instructed these guys (and they were 100% male) that the root of their problem was the high amount of Fat that they were ingesting through their diet and to make a change,they need to Cut the Fat!

As we well know the government doesn't change over night but by the 1980's the low-fat diet had become the diet recommended by every health organization in America (AHA, ADA etc..). The basis or scientific backing was that the country was suffering from hypercholesterolemia. What we know now is that this disease actually only affect 1% of the population. Maybe they should have expanded their test group?

If you cut calories from fat you reduce the total number of calories and overall everyone loses weight right? A calorie is simply a calorie right? NO! They are not. I think the scientists were out to lunch with all the New Wave assholes at the time and forgot about how metabolism really works!

Anyways, fat was taken out of most foods which made them taste like shit. Why? Cause the good flavor, the natural flavor is in the fat. Food companies dumped in more carbohydrates and sugar to compensate and thus began the snowball, the addiction we see today. 

Beyond that is the deficit we now see and the miseducation that people still have about Good Cholesterol. Yeah. The stuff our body, our cells literally cannot live without. Nervous System process, immune systems, cell membranes, all rely on the Large Buoyant LDL's commonly found in saturated fats. 

The small dense LDL which are more caused by dietary carbohydrates are what is driving the high rate of Heart Disease in this country. By taking out GOOD high fat products through fear creates a fat/ carbohydrate mixture that absolutely reeks havoc on your liver. As a brief aside to this point is that the Processed low fat diet is also extremely low in FIBER (refer to previous posts) so the downstream damage to the gut and vital organs is leading to horrible drugs getting prescribed for people with GI problems and liver and kidney damage. 

So if you learn anything, please know that the low-fat ship has sailed. Go LOW SUGAR if anything and HIGH FIBER and good fat and carbohydrate choices. If you can keep the first two as a staple in your diet, then the carbs and fat will be absorbed or mitigated appropriately in the gut as they should be. F*%k the low fat diet, it is killing more people than you know.

Baseline:

3X 1:00 Double Under Practice, :30 Handstand Hold.

Snatch Warm Up with PVC

3 At Each Movement: W/ Barbell
Snatch Deadlift
Hang Snatch High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Behind Neck Snatch Push Press
Snatch

Skill Development:

*First Day of our new Cycle .... Snatching.

Find max load at Each movement before goin to the next. This should be no more than 17-20 Mins.
1)Snatch Grip Push Press (backrack) From Rack
2)Overhead Squat From Rack
3)Snatch Balance

WOD:

For Time
10-9-8-7-6-5-4-3-2-1
Power Snatch @75/55
*20 Double Unders in between Each Round

300915 "Why Come Down"

Lifestyle changes are hard to make. Regression is sometimes an easy option. But what do you gain from looking back and coming down from the place where you are positioned now? 

CrossFit, Healthy Lifestyle, Clean Nutrition, these are choices you have made. These have not been easy, sometimes you have had to alienate or drastically alter your previous life in order to make room for them. And to what end? I am sure that if you have embraced a life where the pillars are founded on positivity, community, and personal development; you see things more clearly, drama is less a part of your life and overall you feel better. 

You stand on the precipice, on an outcropping where life unfolds before you and you are able to see through the storms to the beautiful rainbows on the other side! So why come down? Why revert to the unhealthy choices that once clouded your mind? Why infect yourself in poisonous relationships and harmful thoughts? There really is no point.

Know Why? Because you have an army of friends and family behind you on that outcropping that support you, that surround you with positivity and will always be there to keep you reaching higher and higher to the throne of self consciousness ! Yes my friends, do not come down? 

Keep Reaching higher, diving deeper into your mind and heart. There is no turning back now, keep up the speed and we will be there to help you if troubles arise! Hold tight my friends to the strength inside yourself and forego the weakness that can grip you and ease you into the ease of failure. Life is short, if you are not reaching higher toward the truth, we are merely wasting time. 

I've got your back, do not come down.

Baseline:

Tabata your Warm Up! Alternating Burpees/Ring Rows

10X
PVC Pass Thru
PVC Good Morning
PVC Trunk Circles
PVC OHS
PVC Snatch Squat Press
 

Skill Development:

Back Squat
5X5 *Use 65-75% of 1RM, across all sets

WOD:

For Time:
30 Chest TO bar Pull Up
400m Run
15 Overhead Squat 135/95
20 Burpees
15 Overhead Squat
400m Run
30 Chest To Bar Pull Up

290915 "End of the Era"

Erik Roner Died suddenly today in a freak skydiving accident up in tahoe. He was part of a group which included very seasoned skydivers, JT Holmes and Aaron McGovern. The crew were jumping into a Golf Tournament opening when Roner hit a tree and died instantly. 

I would like to dedicate this post to the amazing character and life of a true adventurer whom I looked up to very much. This hits quite hard not because of the situation in which he died but in his age (39) and the fact that he is leaving behind a wife and two small children. This absolutely crushes my heart when I think about them . 

As a man and adventure seeker I tend to get tunnel vision into what is driving me to fulfill that hole that constantly needs to be filled. And though I do not know his wife I am sure that she, like my own wife, holds her fears and comments sometimes out of the love of the person that he is. This is something that she, along with the other wives who have lost their husbands through sport or adventure, have to deal with daily. The pain is completely incomprehensible, and for that I send out my deepest prayers and love.

According to Teton Gravity Research, Roner's favorite saying was, "Faster, faster, faster, until the thrill of speed overcomes the fear of death."- Hunter S. Thompson. This thrill I know was tempered by his beautiful children who will now have to grow with their father through memories and stories from the countless lives he touched along the way. Fatherhood is a calling, as is the desire to live and experience life at its peak. Struggle lies between the duty of fatherhood and the dedication to your calling. May we all take a moment to reflect on our own balances and juggles of life and make sure that not one is more dominant than the other. 

Finally I want to make one gesture to the life and drive that this young man had. I am sure that there are going to be many critics who will jump on the bandwagon and perpetuate the fear-mongering that comes with adventure and sport. Danger Lurks! They will say. Well yes, danger lurks everywhere but that is merely an invitation to step into life instead of sitting on the sidelines. I still would rather die on my feet with a full heart than live on my knees cowering to my brains manifestation of fear.  And to Jt Homes who has watched so many friends die in the same way, I'm sorry bro. My prayers go out to you as well. 

Baseline:

3X
12 marching High Kicks
10 GHD Hip Extention
12 Glute Bridge With Reach

Skill Development:

3X

8 Romanian Deadlifts 115/75
8 Barbell Bent Over Rows
8 Strict Ring Dips
8 Good Mornings

Strength:

Build to 1 RM Deadlift.

*In no more than 25 reps, DESTROY your old PR from July.

5,5,3,2,1,1,1,1 

280915 "Karen"

"It is not what life has given you, it is about what you do with what you are given".

That which has brought us into the sport of CrossFit differs immensely. I have been forming and nurturing relationships within this beautiful sport for many years now and I can tell you that it is the most diverse group of people imaginable. 

Introvert/ Extrovert. Rich/Poor. Educated/Non-Educated. Driven/Motivated. When you cross the threshold of the gym for the first time and every day afterward... none of that shit matters. It is how this sport grabs you, how you become a vital piece of the community, how you push past your limits to become extraordinary. That my friends... is what truly matters. Diversity is a potent learning tool in many facets of life!

Many people I call family, have overcome obstacles on their journey towards better fitness and health. The keystone is your drive. Your mind and heart aligned and dedicated toward making your life and the lives around you better. This work, my friends, is a testament to the social contract that we make as a society; as a human race. Your passion for betterment is infectious and powerful in the society around you. 

Keep the drive, keep the passion. The world needs leaders like you. Strive to take the strengths that you have been given to make the community better and stronger. Be the change you wish to see in this world.

Baseline:

10X
Leg Swings
Jumping Jacks
Burpees
Toes To bar

Squat Flow

Aerobic Conditioning: Rowing
*5X
:30 Work/ :90 Rest
*3X
:60 Work/2:00 Rest
*Row 500m AFAP

-All Work is to be done at maximum intensity

WOD:
"Karen"

150 Wall Ball Shots For Time 20/14#

Accessory Work:
30 Muscle Ups
Each time you drop off, do 20 Double Unders.

250915 "Fletch"

The NSCA has been making false claims about CrossFit for many years. Due the the new revelations and pressure from the Coca-Cola transparency issues, the NSCA has been forced to come clean about their finger pointing. CrossFit has taken the high ground for many years and Greg Glassman has stood his ground (to much chagrin of outsiders) on the foundational truths in health and fitness training. The link below gives you a glimpse into the current redaction of the NSCA and its comments about CrossFit. This is on the heels of the NSCA being outed as a prime recipient of big sugar dollars and its funding of skewed science! Read and educate yourself. 

http://therussells.crossfit.com/2015/09/21/nsca-admits-publishing-false-claims-about-crossfit-injuries/

Baseline:

10 Minute Quality AMRAP

1 Legless rope climb
10m Handstand Walk
10 Alternating Pistols
:20 Chin Over bar Hold

WOD:

25 Kettlebell swing 53/35#
25 Ab Mat Sit Up
25 Box Jump 24/20"
400m Run
20 Kettlebell Swing
20 Ab Mat sit up
20 Box Jump
400m Run
15 Kettlebell Swing
15 Ab Mat Sit Up
15 Box Jump
400m Run
10 Kettlebell Swing
10 Ab Mat Sit Up
10 Box Jump
400m Run

Midline Development:

2X :20
Plank
Side Plank Complex
Hollow Hold
Side Plank Complex
Superman Hold
 

240915 Resveratrol reducing inflammation

By now you have all read enough of my Nutrition Science information to know that the #1 cause of most disease processes is INFLAMMATION. The Nutrients you take through diet which have inflammatory responses on your body's systems contribute to insulin sensitivity, cellular function, hardening of arteries and neural disfunction. In short, you must be ever vigiliant about eating and drinking fuel that does not spur these responses. And I have just found a powerhouse which can help keep inflammation down  may just be the fountain of youth.

Resveratrol is  classified as a polyphenol which by definition is a particular organic compound of Oxygen and Hydrogen. This is primarily found in the skin of grapes but it is also found in other nuts and dark colored berries. The chemical composition allows it to be broken down and utilized by the cells to remove all the oxidized waste within the cells and neurons. 

Huh? What is this guy talking about? 

Well here it is in a nutshell. The body begins to slow down at a certain age and we begin this aging process on a downward slope. Aging involves the 'gunking up' or 'breaking down' of cells. When cells stop functioning efficiently they act just like a washed up Al Bundy, they sit, they get fat, they die. 

This compound is in the same genre as other 'anti-oxidants' for its ability to reverse these processes. So reaching for the Red Wine may be more beneficial than you think. Before, many new revelations, it was known to keep arterial walls clear of plaque but now the science is showing a much deeper response. Even the neurons in the brain are benefitting from Resveratrol by breaking down the plaque. Brain function is intrinsically linked to your gut so if you would like to wage war against a loss of cognition and potential Alzheimers symptoms, I would highly recommend a couple glasses of wine!

Once again inflammation will harm your health. This surprisingly common compound has been shown to reverse ill effects brought on by age or diet. It is not a cure all pill but it can be integrated for good health and maybe even a nice conversation over a bottle at dinner!

Baseline:

8 min Quality Partner Warm Up
200m Run
12 Alternating Partner Push Ups
12 Alternating Jump Squats (Partner Holds Squat)
12 Alternating Barbell Press (Partner Holds Barbell overhead)
12 Alternating Jumping Pull Ups

WOD:
15 minute AMRAP

7 Chest to Bar Pull Up/3 Muscle Ups
7 Jerks 185/115
7 Burpee

230915 Aerobic Capacity

Baseline:

20m X
Plyo Step
High Knees
Butt Kickers
High Skip
Figure 4 Drills
Carioca
Side Shuffle
Groiners
 

3X
5 Strict Pull Ups
10 Push Ups
15 Jump lunges
 

Aerobic Conditioning:

2X For Pacing and Quality, 

200M Run: 12 Double KB Front Rack Lunges/12 Ring Push Ups/ 15 GHD Sit Ups
Rest time = Work Time
400M Run: 12 Double KB Front Rack Lunge/ 12 Ring Push Ups/ 15 GHD S it Ups
Rest time = Work Time
600m Run: 12 Doule KB Front Rack Lunges/ 12 Ring Push Ups/ 15 GHD Sit Ups

WOD:

Against a 7 Minute Clock, Row As many Meters as Possible.

220915 Fatten up your melon..

As we continue to look at mental and physical health later in life I want you to understand that the preparation for tomorrow begins right now! If you want to be good in your 60's, better be all good in your 50's.. and for that matter your 40's.... you get where I'm going with this. One way to ensure that your health will be maintained is by incorporating more FAT into your diet. 

Now I don't just mean you buy up Mc Donalds, start grinding on the leavings from your steak dinner (unless its grass fed beef), or start coating things in lard and frying them.... NOOOOO. Don't do that. A more responsible way to incorporate fat is through proper Omega 3's and plant based fats.

It must be said that in order you to incorporate the proper nutrition you must kick some other stuff out. What I am recommending is carbohydrates.** Why the astrisks? I include them because every athlete is different and sometimes good carbohydrates are needed to support high metabolic output. But if you are a 1 hour a day worker-outer then you should be limiting your carbs to maybe 40-80 grams of carbs per day. These should be limited to whole food and high fiber carbohydrates like nuts, fruit, quinoa, etc.

Now back to Fat..

Coconut oil, wild caught fish, grass fed beef, more nuts, avocados, are all forms of good fat that should be supplementing your carbohydrate reduction. Though it may be a bumpy road in the beginning, you will begin to feel differently in a weeks time and slowly come to despise the easy carbs that used to run your life and never satisfy you.

Take a DHA supplement. I prefer the Pure Pharma D3 supplement as it is encapsulated with coconut oil. DHA is vital for brain health and in fact, its combination with Omega-3 fatty acids are actually super fuel for brain function. The DHA will also help you sleep better which is vital for restoring the melon to its full capacity!!

Finally, keep up your exercise through CrossFit. Exercise turns your cells loose to function and fire like they are supposed to. When your brain is firing with the right amount of fat and morning exercise, the metabolic process can last the entire day. 

The gut/brain connection is fascinating. By stepping up your Fat game you will ensure that your mental accuity and physical power will be optimized for many years to come!

Baseline:
Banded Good Mornings/ Pass Thru/ Raptor Claw/ HamString Pulls

Snatch Warm Up

Skill Development:

Snatch Complex (12 Minutes)
Against the clock, build to your max load of
1) Tempo Deadlift +:03
2) Hang Snatch High Pull
3) Squat Snatch
* Do not drop the bar during the three movements.

Strength Work:

Back Squat
In 4-5 sets, build to your heaviest set of 2 reps.

Chin Ups
5 Sets of max Rep Chin Ups. 

210915 Coca-Cola and ACSM Disclosure

If you want to take a break from the great media that has been coming out of the Republican Primary lately (pun intended) then you can switch on over to the internet or perhaps your more Health Conscious media outlets and you will hear about the on-going drama with the American College of Sports Medicine and its link to the Coca-Cola Corporation.

Don't know what I am referring to? Well here is the short and skinny. For many years, big corporations as well as other interests including governmental have been funding the ACSM in order to produce science and information that will aid in the advancement of Health and Nutrition  Science. 

Not surprising, the Coca-cola corporation has products like Gatorade which are specifically marketed to Athletes in the realm of Sport. The fund the science, they get to hand write the information. Though that is a gross simplification, it is still what has been going on for some time. 

So Where is the rub?

Outside of the Science and information which has been clearly shown to be false (see electrolyte deficiencies due to sugar intake), the ACSM has been on the attack against CrossFit for numerous reasons. Coach Greg Glassman has made it abundantly clear that the Pot has been calling the kettle black when it comes to Judgement from the ACSM. Statements (from ACSM) have specifically dismissed the link between diet and obesity for example, while claiming that the Nutritional/Fitness information given in CrossFit education is not accurate. 

So here we move into the next chapter in this drama. Coca-Cola is about to name all the organizations that it has given money to for the purpose of Studies. ACSM is going to be on that list. What this does is puts ACSM in a tight bind with calling its science information relevant and doesn't give it much ground to stand on in its fight against CrossFit. 

At the End of the day, the Public deserves to know the absolute truth about sugar, nutrition, health, fitness, and a host of other things to better the lives of many. When large organizations lie and skew the truth, we should stand up and make it known. This Country has been fed (literally) lies about so many things pertaining to Nutrition and now we are seeing the damage that is taking place. Obesity, Heart Disease, Diabetes, Alzheimers; these diseases are going to cripple us as a society. We must act now and CrossFit is leading the Charge! Log on, educate and support the movement against sugar and junk science.

Baseline:

Double under Prep-work. Complex and ankle mobility 

2X
12 Squat Therapy
10GHD HIp Extentions
12 Standing Toe Touch

Skill Work:

Front Rack Squat Holds X4 Sets X:15 Per
@185/135

Deficit Deadlift X4 Sets X:15 Max Reps
@185/135

WOD:

100 Double Unders
Then
21-15-9
Deadlift 115/75
Front Squat
Then
100 Double Unders

170915 Kepping your Gut on the Regs.....

I have to admit that when I was growing up I had no idea what the heck all the metamucil commercials were about. It was just a maylay of 50+ gray hairs stirring up some odd concoction to make their shits a bit more pleasurable. As I have grown older and more educated about fiber in the Gut, I find the 'stir in' fiber treatment just as perplexing as before. But as I look at the modern american diet; more and more people NEED this shit just to survive.. WOW.. What a world we live in. Let's explore. 

Roughage, one of the accepted terms for Fiber is probably the closest thing we have in our diet that could actually be called a 4th macronutrient. Just as protein synthesis is vital for musculo-skeletal health, fiber is vital to the GI tract. The colon, the stomach, the intestines all maintain their structure and absorbtion levels because of fiber. 

Broken down into soluable (water soluble.. oatmeal, nuts, blueberries) and insoluble (fruit skins, whole wheat bread, and brown rice); These nutritional powerhouses can keep your heart healthy, stomach lining intact, assist in preventing diabetes, and of course... keeping the bowel movements running smoothly. 

So what is the big deal about supplementation? Well we live in a modern food age where EVERYTHING is processed. Fiber is one of the first things to go as things are milled, smashed, heated, and otherwise altered to make the it easily palatable and consumed by people mindlessly stuffing their face. But you buy whole grain bread... But you get the smoothie with the kale... SORRY to tell you this but that has already been processed and you are not getting any fiber from it :( Bummer right. 

Here is a fun fact. Our paleolithic ancestors consumed about 100grams of fiber per day in their plant and meat based diets. They had the lowest cancer rates (though they only lived to be 30 usually) and obesity was never heard of. Today, even the most conscious 'healthy' eater is only getting .... 12 grams of fiber per day... DAMN!! No wonder old granny hasn't taken a shit for a week.. There is nothing there to push that meatloaf through!

Fiber works as a filtering agent in the GI tract. Not only does it filter sugar through the gut so it cant be processed, but it actively protects the lining of your gut from pathogens that can lead to inflammation and disease. Insoluble fiber is usually packed with healthy bacteria which help the gut flourish and keep the mind running smoothly (just like the old pooper).

Today the FDA has such low standards on what is acceptable to be labeled as "full of fiber" that honestly anyone can get away with saying it. As I researched this topic, Cereals that are processed and "sugarfied" beyond anyhting that we can considered 'whole grain' are still able to make the 'high fiber' claim simply because they label it as the first ingredient on the box! SO you don;t actually have to have any fiber in the product but rather just say you do and now you have anew marketing stream. Thanks FDA!

Now my last knock on this 'high fiber' claim is that of the juice and smoothie chains. Not only are the sugar levels in these beverages eclipsing even the sweetest sodas (seriously like 30-40g per serving) but they are leading you astray when it comes to the healthy fiber claim. As I stated before when you process a vegetable or fruit to make juice you grind, and clop the fiber out of commission! As this juice and smoothie product enters the gut, there is nothing to stop sugar absorbtion and nutrients are not slowly digested but rather passed through quickly without much uptake. So you are better off with the salad than you are drinking your veggies. 

Or you can always ask for the pulp bin at your local juice bar and have a munch on some of that wholesome goodness. Good luck with that. I've tried it and it tastes like shit! Just eat the salad! So give granny some advise about fiber, tell her that the prunes are better than anything to keep her rockin on the shuffleboard court. She'll thank you for it.

Baseline:

200m Run
10 Banded Good Mornings
10 Standing Toe Touch
20 Box Step Ups
10 GHD Sit Ups
10 Hip Extentions
200m Run
10 Iron Cross
10 Hollow Rocks

Skill/ Prep:
Deficit Deadlift

In 4-5 Sets of 5, Build to 90% of your 3RM from last week. 
THEN... 5X 2 across all sets.

WOD:

21-15-9

Deadlift 315/225
Box Jump 30/24

 

150915 Fructose Makes you hungry

Remember that ever so important Vagus Nerve that i wrote about in previous posts? That main highway of nutrient information that connects the brain to the gut? Well today we are going to keep this important message center in mind as we re-acquaint you with the harmful effects of Fructose and how its keeping your brain from being satisfied.

Fructose, like Glucose its close relative, is simply sugar that your body metabolizes to produce enzymes in the liver, insulin in the pancreas, breakdown in the intestines, and a host of neural impairments. Unlike Glucose which the liver turns into glycogen, a necessary form of energy the body uses, Fructose lingers and causes not only brain/gut misinformation but also damages cells and bulllies your pancreas into dumping more and more insulin into the body creating fat. Sound like a nice thing? I thought not...

Though this substance is thought to be hidden in processed sugar treats like syrup and candy bars, the truth is that it is everywhere. In your cereal, juices, breads... hell its even in most of the 'health' food products that you buy. If it is processed and is meant to sit on a shelf for any length of time, chances are that it has Fructose in it. 

The damning thing about this poison is that the body doesnt know what to do with it when it is introduced. Granted there are metabolic processes that occur but as I will show, it just keeps hanging around. 

1) Fructose doesn't allow the body to produce the hormone Leptin in the brain so you never really feel satisfied. A good example of this is that when you consume your Coke product, soda, or juice you are technically consuming 150-250 calories right? So why aren't you full after that? 250 calories in a sugar filled mango certainly takes away some of the hunger pains for sure! Crazy right? That is a Fructose trick. Thats why you can keep crushing sugary drinks without getting full, although your calorie intake is very high.

2)Fructose straight up "F$*KS" with your liver! Not only does over consumption lead to a fatty liver which is a good way to get cirrhosis and cancer, but it also leads to a metabolic state of Hyperinulinemia. We teach a whole section on it during the CrossFit level 1 seminars so its kinda important to understand. By creating an environment where your pancreas and liver are working overtime through Fructose intake and then really having no where to put the insulin, you mess the brain up along with making your waist line bigger. Dopamine has no place to go and the neural receptors get all clogged up. Think depression and disease...

3) Finally, in the stomach there is a peptide called Ghrelin. This I do not know much about but I promise to begin to study up on it. THis peptide controls your hunger signal and you may know it by the rumble you feel when it is your usual meal time. Yep, that is Ghrelin calling your name! Fructose actually can alter the production of Ghrelin and kick the production in gear for hours after initial intake. When you never feel full and the tum-tum is rumbly, you gonna eat more. Thats a no bueno. 

So as I have pointed out from the Gut to the Brain, Fructose is F$%king with your body and can even be developing cancer on your liver (at least fatty deposits) that are going to bite you in the ass sooner than you think! Sugar is friggin poison, stay away from it the best you can. 

I will return and shed some light on how Natural Sugar contents in Fruits are vital and necessary, especially for athletes, but for now try and just look at those labels and really think about what your stuff in your mouth. 

Baseline:

Banded Mobility:

Lat/ Bully/ Trunk Rotations/ Hip External Rotations/ Wrist Mobilization

3X 

30 Double Unders
3 Wall Climbs
10 Ring Rows

Gymnastic Skill Development:

Muscle Up
*Practice in Hollow Position: Bar Chin Up/ Chest To Bar/ Hip To bar
Then Transfer to Rings and Preform the same drills.
 

*Practice your Banded Transitions, working on the head through, shoulders all the over the rings.

*Practice Holding the Bottom of the Ring Support for up to :20 Seconds

*Practice Kipping out of your ring dip. Fast Hip Flexion, Soft knee Extention.
Do this for 15-18 Minutes.

WOD:

15-12-9

Strict HSPU
2X Rowing For Calories (30-24-18)

 

140915 Wolf pack

baseline:

20m High Skip /Bear Crawl/Carioca/Crabwalk/Plyostep/Figure4 Drills

then
 

10X
Shoulder Pass Thru
Wall Press
PVC Good Morinings
Elbow To Instep W/ Tspine Reach
PVC Overhead Squats
Divebomber Push Ups
 

Snatch Complex:

Build to heavy, not Max Load in 12 Minutes
4X Hang High Pull
2X Hang Squat Snatch
4X OHS

* This Complex is meant for you to keep load light and not put bar down in between all the movments
 

WOD:

3 Rounds For Time

400m Run

21 Pull Up

12 hang Squat Snatch 95/65

110915 Dopamine and happiness

No matter an avid CrossFit athlete, drug addict, or high school biology student; there is no doubt that you have heard of dopamine and its effect on your mood. Along with hormones like Seratonin, Dopamine acts as a neurotransmitter linking your endocrine system and your brain about the state of things. 

Exercise is probably where Dopamine sits atop the myriad of side effects produced in physical stress. When your body produces the hormone, it is quite out of a purely paleolithic motive. Killing your hunt or escaping the lion about to eat you would produce an effect of wellbeing and alter your bodies functions. Today, CrossFitters (me included) thrive on the feeling that the dopamine connection brings. As a pleasure seeker, the horrible yet beautiful feeling after a tough workout keeps me coming back over and over again. 

My real connection or point I am trying to convey today is about the dopamine response that occurs during and after eating. There is SOOOOO much science out on the quality, quantity, time, speed and method of your eating habits. The rate and flow of the hormone release is also studied heavily on rats and obese patients to see how we can alter this most important neural hormone. 

As I have discussed before, it all begins in the gut. What you eat and the state of your gut health will firstly, and most importantly, determine the uptake into the Vagus Nerve and begin telling your brain the status of things. Let's cover a couple points about this:

1) Sugar. You know what I am going to say. It is killing you faster than you think. Sugar not only begins a tidal wave of endocrine response including insulin production and dopamine flow. Because sugar is a drug, your dopamine receptors light up when it is present and the satiety button never really gets pushed. Like other drugs, your brain will desire more and more of the substance because the receptors are firing which creates over stimulus and ill health. Think of the drug addict that used to blast one line of cocaine when He/she first started and now needs 3 grams just to keep cool. Sugar is a legal drug and it is put in everything tho allow the brain to get its fix. 

2) High Fat foods. Saturated, Unsaturated, Mono and poly unsaturated fats are in all the foods we eat. If you don't have the fat, you get sugar and we just spoke to that. Fat is intregral as it gives you energy and helps absorb nutrients. What needs to be cautioned is the over consumption of fats and eating the right ones. Omega-3 fatty acids have been shown to regulate dopamine levels so as to not spike them or keep them too low. These are your fish oils and others found in grass fed proteins. Alike, you can get your saturated fat intake through coconut oil and nuts which produce a similar effect. If you notice, there is a trend of cleanliness going on here. When you begin to consume (as most american do) Omega-6 and Trans Fats, then we run into problems. These fats, (canola oil, soybean oil, vegetable oil) cause hormonal imbalance and multiple system damage. Dopamine responds to these fats by dumping and then starving the receptors of the hormone which produces mood swings and depression. If you remember Super Size Me, one of the classic feelings that the host experienced was acute depression between meals. It is due to bad fats.

To leave it here for digestion... pun intended... rememeber that the brain/gut connection is the key to your overall health and well being. If you can balance the dopamine levels in the brain you can remain clear and focused like a true athlete. Giving in to your wonton desires leaves you empty and depressed. Eat for brain happiness!

Baseline:

8min Quality AMRAP

200m ROw
8 Wall Press
8 Elbow to Instep
5 Med Ball Shrug and Pull Unders
 

*Mobilize the wrist and run through the squat flow sequence

Skill Work:

Strict Press
3X5 *Use load from 8/13 +2.5#

Floor Press
3X10 @ body weight

WOD:

Black and Blue Tattoo
Go every :90 for as long as possible

5 Hang Squat Clean 135/95; 155/105 ADV.
8 Front Rack Lunges
6 Push Jerks

100915 Movement and Motive

Today's workout is especially geared to my surfing community. The training involved in balance, pushing strength, and midline strength couple with the sport rather well.

Gymnastic training came to me years after I had already been building skate ramps and jumping over anything concrete. What I found was that my Proprioceptive ability (balance in space) suited me well when I had to flip, jump and land without sticking my head in the floor. Surfing is really no different. If you grew up learning how to stand on water, you have developed neural connections that will suit you well when building your gymnastic skills. 

Ring Dips demand midline stability with the absolute strength of tricep pushing. As you get stronger in the gym, your ability to move your body quickly on and over objects will be heightened.

Toes to bar utilize the lats, quads, hip flexor, abdominals, and a host of spinal extensors and flexors. The process, when done correctly, is a harmonious firing of all muscle fibers to stabilize and flex the body to the bar. When surfing, you must have a solid kick (hip flexors and quads) and midline stability ( prone paddling ) to keep the board underneath you when going for a wave.

Kettle bells swings will make you stronger than you can believe. Your shoulder strength, thoracic flexibility, and mobility are all benefits of the all in one exercise. 

Gymnastics is the root of all athletic endeavours. Master your body and you will become stronger than ever. Enjoy and train hard.

Baseline:

Leg Swings
Ankle Rotations
Calf Stretch
400m Run
Shoulder Rolls
Arm Swings
Up Back And Overs
40 Push Ups
Glute Bridge With Reach
Elbow to Instep W Reach
Iron Cross
40 Sit Ups
Inch Worm
Superman Rocks
Hollow Rocks
40 Leg Levers
 

Gymnastic Skill Development:

Practice for 15 Mins
-10 One Arm Push Ups
-8 Hips to rings Pull Ups W/ Kip
-8 Strict Toes To Bar
-Max Time Handstand Hold
 

WOD:

10-1

Ring Dips
Toes To Bar
KB Swing 70/53

090915 Lipid Protection

Fats are lipids. Fats are building blocks of all the cell membranes in the body.You must eat to prevent damage to these organelles.

Vitamins A,D, And E are Fat Soluble Lipids. These vitamins are responsible for metabolism, energy storage, and also components of healthy cells. You must eat to prevent oxidative damage to these cells.

I am going to put it simply for you tonight. B Vitamins are your shield to protect you from damaging your cells and the lids that make up your cells. B Vitamins are ubiquitous in more products that you can imagine. Pick up anything from your Cheerios or your Red Bull, and you will se an over abundance of B Vitamins listed on the ingredients. 

The problem with these food sources, (if you can't already guess), is that they are all processed! Food Companies have gotten smart by fortifying all the products they sell with these processed vitamins. Those processed vitamins are about as good for you as the processed bullshit that they are injected with. 

True Lipid protection should come from whole foods. When you integrate spinich, kale, brussel sprouts, and mushrooms into your diet, you will do more for your skin health and liver function than any processed food ever consumed. It does not matter that the label on your red bull says that you will get 5,000 percent of your daily B12, your gut will not take up nearly any compared to eating proper food. 

Keep this in mind as we think of our performance on a cellular level. Muscles and bones thrive on the cells that make them up. When you protect your lipids from oxidation, (free radicals) by eating proper 'B packed' foods, you will keep your performance at a much higher level! Train hard and eat well. It all starts in your gut.

baseline:

Banded Pass Thru / Banded Lat Stretch/ Banded Hip Stretch

1 Min At Each :
Single Unders
Double Unders
High Knee Rope Skips

5X Back and Forth Bear Crawl in Gym
20X Squat Therapy on Wall
20X Barbell Back Rack Press And Shrug
4X Rope Climb

Strength Development:

Back Squat
5X5@ 78%

WOD:

4X
9X Thruster 115/75
15X Pull Ups / 8X Bar Muscle Ups
31X Double Unders ( NO SINGLES)

 

080915 Deadlift Change Up

I personally Love the deficit deadlift. Even when I was terrible at them I could instantly feel my gluteus and quads turn on more than when I just pulled from the floor. And there is a great reason for this, greater range of motion. In the game of life, added strength through greater range of motion sounds like a recipe for success.

Louie Simmons of Westside Barbell uses many different methods for his squat, deadlift and bench lifters. He cycles box height, bar depth, and deficit height to keep the training always moving forward. The deficit deadlift is a great tool to practice the initial pull from the floor for those that can keep the spinal posture intact. Increasing your awareness of spinal posture will help you from getting injured when pulling from the floor at maximal load.

As I will note in the Strength Development, the height of the plate will be variable or in the case that you do not have the hip flexibility or hamstring flexibility, you will use no plate at all. Once again, your spinal posture is paramount to any weight or deficit in the deadlift. 

So lift happy, and do not expect to automatically use your 1RM as a base number. Expect 10-15% less strength for every 2 inches you go deficit. Don't go over 4".

Baseline:

500m Row

3X

8 SDHP 75/55
8 Walking Lunge
8 Mountain Climbers
2 Wall Climbs

Strength Development:

Deficit Deadlift 2-4"
5X3 Across All Sets.

*key is to not go over 25 reps while building up to your heavy load.

WOD:

"Diane"

21-15-9

Deadlift 225/165
Handstand Push Ups

070915 Your Story..

Everyone has a story. An individual pathway; dialogued, recounted, to illustrate the Point A to Point B transition. These stories are beautiful,elegant, and tragic sometimes. But stories nonetheless and uniquely yours.

CrossFit and the pathway to it, is as defining as any other road to faith or monumental life changing event. So I challenge you tonight. What is your story? And not just how you came to open your eyes to the beauty of the method, but where has it taken you? Have you been able to change lives? Have you made lasting friendships? Are you stronger and more defined in character? 

I will leave you with this dynamic task without much of my own diatribe. I want you to find a place to think and write this story down or feel free to post your story to the blog or Facebook. I want to read them, I am always interested. Your stories fuel me ( and many others) to push harder, be better and never stop progressing. 

Once you have recounted the story, I want you to share it with someone tomorrow. Who knows, you may just change a life. Be the change you want to see in this world. Chances are someone did that and that is why you are here right now. 

Many Blessings my friends.

Baseline: 

Hip Mobility Drill X2

Running Warm Up:
Ply Steps/High Knees/Buttkickers/High Skip/Fig 4 drills/Carioca/broadjumps

Snatch Progression W/ Bar:
Shrug/Elbows/muscle snatch/snatch drops/OHS/Hip Snatch/Hang snatch/Squat Snatch

Skill Development:

3X

16 Renegade Row W/ DB
16 DB Strict Press
8 Hip Extention

WOD:

Teams of 2, 30 min AMRAP

P1- Run 400m W/ Sandbag
P2- Complete,
50 Wall Ball
40 Box Jump 24/20
30 Burpees
20 Power Snatch 95/65

*Partners will switch once the runner comes back. No work can be counted if sandbag is on the ground. Teams with the most rounds and reps wins. 

*How Much are you willing to suffer for your Partner?