051115 "Persistence"

Digging your heels in you will go forward into the battle of life and stand upon your Principles . Persistence is the consciously driven discipline that will be difficult and at the same time rewarding. Persistence breeds victory in life as well as sport; Persistence is your Purpose shield!

Keeping the mission focused is rule number 1. The human condition is unique in that we are far more than animals who are solely concerned with reproduction, eating, sleeping, and more reproduction. We are constantly presented with choices because of our actions and these are tests for our dedication. Keeping your Purpose (mission) simple and well defined, you will have fewer interruptions as the choices you are presented with will be easily categorized in either a 'beneficial' category or a 'harmful' category. Simplicity rules. K.I.S.S right?

Next on the persistence tip is discipline. With the mission focused and defined you must stand upon your principles with conviction. If you have taken the time to establish your principles and assign them value then by God stick to them as all costs. If you are someone who says one thing and does another, everyone is bound to see through your bullshit at some point so it is better to have conviction and always go down swinging. "If you stand for nothing, you will fall for anything". A perfect analogy for checking your discipline.

Finally, be conscious.... constantly. Living with conviction is hard, no doubt, that is what there are so many "floaters" in the world who embody nothing but what is passing as popular thought for the moment. But when you live a conscious life, you live a purpose driven life. Consciousness does not have to be an abstract philosophical thought but rather a real grounding for your every thought or action. Plus, look at those who live with consciousness as a priority. Monks, Priests, Leaders! These are folks we look up to because #1 they stand upon their morals, and #2 they LIVE their morals with every moment, thought and action. That is badass. And these folks affect change in the world around them in a positive way, weird. Coincidence..?? I think not. 

So cast away the herd mentality, turn your eyes forward and drive on... rage...rage.. You have greatness inside you, ready to spread to the world around you. When you put together the Principles as foundation, Purpose as your strength, and Persistence as you battle cry... man the community around you has no where to go but up. Positivity can occur constantly, all you have to do is look inward.

Baseline:

4X each arm Turkish Get Up Long Version  *light
-Support KB and then roll to stomach
-2 Sit Ups
-bridge up and hold
-Kneeling Press
-KB Clean and Press
-Windmill

3X
25 Heavy rope Jumps
5 Burpee Tuck Jump
10 4ct Flutter Kicks

Skill Development:

Bench Press

5-5-5-5-5
* after each round, 10 ring dips

WOD:

60-50-40-30-20
9-12-15-18-21
Double Unders
DB Push Press 50/30

031115 "Purpose Driven"

Circling back on my assignment for your yesterday, it was to write down and bring to life your Principles. Your Values. The ideals by which direct your life and how you experience it. Principles are the subconscious foundation for the next brick in our pathway, Our Purpose. 

This scares the hell out of people . Let's be honest. It is one of those things that can haunt you, that can drive you mad searching for. From a young age we are inundated with movies, books, and stories about protagonists going through life changes or something epic only to find this clarity which culminates in the hero finding their Purpose. So majestic, yet so... not how it happens. Well, let me take that back. Some people find Purpose by accident and they stick with it. Some Christians, Some Chefs, and a host of others who happen upon a direction and realize that it is exactly what they need to be doing. 

For most of us, this comes gradually and without much fan-fare. But really our Purpose lies just beyond the Principles we live by. Remember, they lay the foundation for how we act and what we value. Through living out our principles we discover ourselves deeper and generally affect the people and environment around us in a positive way. And that is really how we discover our Purpose. By analyzing what drives us, we can middle down our Purpose in life. 

I will put myself under the microscope for example. Many years ago I knew that education and empathy are two things that I valued. That turned into me wanting to help others. I became a Firefighter. I worked hard and learned all that I could about how to save lives and Protect others. Then I found Coaching and CrossFit. CrossFit offered me the opportunity to Lead, Educate and affect Positive Change in Peoples lives, Daily! Through CrossFit I found a voice and I used this voice to unite communities, educate, and open minds. Now I clearly know that at 36 years old, My Purpose is to continue to develop my ability to Educate, Lead and affect Positivity in the world. Done. At least for now. Shit can change you know??

So today I want you to look at your list of driving principles and begin to formulate a Purpose or Motivation to do what you do day in and day out. Once again, your Purpose is derived from Principles and not merely your day job. Don't get stuck thinking that you need to find purpose in working at Starbucks or something. Go deeper. I hope you see how things are starting to connect and we can move onto the real WORK in living a better life, Persistence. Perseverance . The test. That my friends is when you get to put yourself in the crucible and see how you are going to fare. More on that tomorrow. 

Baseline:

400m Run
10X Up Back Over/ Press Fling/ Arm Circles/ Pvc Pass Thru/ PVC Trunk Circles/ Push Ups
400m Run
10X High Leg Kicks/Hip Swivel Kicks/ Lunges/ Squat Therapy/Mountain Climbers/ Iron Cross

2X 1:00 Goblet Squat Hold :30 Hollow Hold

Strength:

Build to 75% Front Squat, Then 6X3 .
OR
In 6-7 Sets, build to 3RM and write that shit down.

WOD:

4 Rounds For Time
5 Power Clean 225/135
250m Row

*Rx go right into , 8-4-2
Ring Muscle Ups
Burpee Tuck Jumps  

021115 Principles, Purpose and Persistence

As we ride quickly into fall, with the time changing, leaves falling, and days shortening we tend to see the change as either a time of reflection or a time to redefine ourselves. The three P's of Principles, Purpose and Persistence are a way to help with your reflection or re-affirmation. By defining each and being a conscious individual we can go into the holidays with the greatest gift possible. We can understand our greatness and thereby help others understand theirs. 

Today we will analyze our principles. These are qualities, and actions that move us, that define us, that we hold dear almost in a subconscious way. The Principles that you live by lay a pathway toward your purpose. We can call Principles 'Core Values', 'Morals' and 'Virtues'. No matter what we call them by name, they should be readily accesibile to define our movements and hone our actions. To define principles in the personal context, we perceive them to be rules or beliefs governing morally correct behaviour and attitudes. More specifically, your personal convictions and commitments to what is true to your heart, the personal code of ethics in which you put your faith in. 

Writing down these Principles helps to visualize what is invisible most times. As I have done with some of you before; writing your Principles down is also the first step in the Purpose driven Flow Chart (I love graphs and charts). Simply put, what your value is generally a presupposition to what drives your lifes' purpose.. Kinda crazy for some people, very apparent to others. 

Here are some things that I value:
1) Personal Responsibility
2) Kindness and Empathy
3) Fitness
4) Challenge
5) Respect for everyone's Passion. 

Simple... And you should do it too. Get as creative as you want, dig as deep as you want. Be specific, be general... but think and define what makes you. Next time we will see how these principles are linked directly to your 'Purpose'. 

Enjoy the process, the more you consider your greatness, the more you can help others realize theirs!

Baseline:

Lat band Stretch, Bully Stretch, Banded hip Stretch, Banded Good Mornings

5 Min Quality AMRAP
10m High Knee Jog
10M Elbow to Instep
10 Ring Rows
10 Push Ups
10 Alternating Knee To Elbow (plank Position, knee reaches to opposite Elbow)

WOD:
From CrossFit.com,
RX:
10 Box Jump 42"
10 Bar Muscle Ups
20 KB Snatch 53#
20 Alternating Pistol Squat
20 Toes To bar
30 Overhead Squat 75#
40 GHDSU
40Med Ball Cleans
50 Burpees
50 Triple unders

Intermediate:

10 Box Jump 30/24
10 Chest To bar Pull Up
10 Ring Push Up
20 KB Snatch 35#
20 V Ups
30 Overhead Squats 55#
40 Sit Ups
40 Med Ball Cleans 14#
50 Burpees
50 Double Unders

Cool Down :
Couch Stretch
Hamstring Puls With band
Roll Out Calf

301015 "Clarity in Forgiveness"

I divert from my normal posts about nutrition to offer another side of Healthy living that has as much to do with what you are consuming for health... it is what you can 'let go' for better health. 

Choosing to Forgive is a truly clarifying experience and can lead to a greater quality of life. As I did a quick google search on forgiveness quotes one of the first that I found was a quote by the great Nelson Mandela ( a man that defined his legacy through forgiveness). He said, "Forgiveness liberates the soul, it removes fear. That is why it is such a powerful weapon". Wow. A weapon. A healing, truly we are on to something!!

Now you may be beginning to reflect on a person or perhaps even an experience that you can forgive or are in a position to forgive. This moment or person can reveal itself to you instinging pain or more often resentment for the hurt it has caused. This is probably why you have been carrying it around with you for so long. But... what an irrational thing this is, to carry pain or resentment. Bitterness, Anger, these are things we are not taught how to deal with. We are taught at even a young age to love and care for people and things through process and understanding. But what about forgiveness? When do we learn that?

Forgiveness, I believe, is a character trait forged in experience; refined through conscious living and action. This is the only reason, I see, that people hold onto pain and bitterness for so long. Like stress, it builds inside you unnoticed most times until it spills out in less than graceful actions or words. No bueno.. right??

Now back to Forgiveness being a weapon. I rather like this. For through empathy, altruism, and the commitment to forgive you can essentially rise above the experience or person who wronged you. The weapon is used to make you stronger rather than weaken your adversary. Nice!! In the end that is what we strive to do right, rise up; because there is power in getting closer to knowing yourself. If  you look at it from the perspective of spirituality, forgiveness is a powerful tool (weapon) that can bring you closer to God. 

Healthy living is physical as well as mental. Say what you will about Yoga practices, they get it right with proper thoughts and actions in each class or meditation. Cortisol is the stress hormone that rises with anger; if you have to much constantly dumping into your system the result can be insulin resistance, hypothalamus disorders, and gut issues. All happening under your skin and many times without you feeling it build. If you can Forgive your way to better health overall, I'm in. I'll forgive all kinds of shit!

So lets close today with Forgiveness being your mental workout for the day. Turn to an experience in your life or a person who has wronged you and say, Thanks for That! You will develop a better consciousness, bring yourself closer to God and become healthier. Go and become a weapon of forgiveness! I just like the way that sounds.

Baseline:

3 Rounds
1:00 Jump Rope
10X Walking Lunges with Pass Thru
10X Standing Toe Touch W/ KB

Go Through the long version of the Turkish Get Up on both sides, focusing on Shoulder rotation and stability. Then Scorpion Stretch, Pigeon Stretch.

WOD:

"DT"
5 Rounds For Time
12 Deadlifts 155/105
9 Hang Cleans
6 Jerks

Cool Down: 
Couch Stretch
Lat Band Stretch

 

291015 "Gymnasty'

I want you  to start honing in on your spirit deeper and deeper as we move into fall. This is a time to redefine purpose, accept your potential and run straight into challenge. 

Are you doing all you can to rise every moment to live life to the fullest. Are you reaching high enough?

Baseline:

100 Double Unders
20-10-5
2 Count Mtn Climbers
Divebomber Push Ups
Squat Therapy

Skill Development:
12 Minutes of Gymnasty Practice
8X Strict Toes To Bar
20X Superman Rocks
8X Strict HSPU
:15 Ring Support Hold (Top)

WOD:

21-15-9

Medicine Ball Clean 

Ring Dip
 

*RX- 2 Rope Climbs between Each Round -Legless-

271015 "Selling Sugar"

So I counted the amount of commercials geared towards selling sugary food products to my kids during an average 30 minute show... I counted 10 commercials which were completely focused on getting my kids to want the product. Whether is is some disgusting chocolate mold or a sugary cereal; the kids were smiling, and stoked to be eating the garbage. So I beg the question, can we chill on marketing sugar to kids? 

Let's look at alcohol. After the 80's when kids were over sold on alcohol, which could be said to have lead to the increased drug and alcohol use of the time, there was a federal advertising ban on marketing to kids. Commercials for Schlitz malt liquor were substituted for "don't drink and drive" commercials. Outside of the studies which have shown childhood drinking going down overall since then, you can see the effect first hand with the mustache hipsters who like to drink apple-tinis instead of Budweiser. I mean, thats my observation anyways... 

But the Alcohol manufacturers still market openly and have gotten smarter about it. Catchy slogans and ridiculous commercial plots are not even employed by the food makers who are going after kids. Probably because most kids below the age of 9 look at cannot distinguish between the commercials and the tv shows themselves. 

The more 'real life' it seems to kids, the more they will seem to justify the consumption. If they see coupons or games on boxes, there is more function to the product. In fact, I find that the worse the product is for the kids, the more attractive the packaging. When you put a box filled with a sugar laden product at a kids eye level or a drink that is shaped in a fun colorful way, the attraction is almost primal for kids. 

SO where is the government on this subject? The official line that the Federal Communication Commission has taken is one of general apathy. An official statement was, "I expect the food industry to police itself" . Wow! When I read things like this, I truly know that the thinking of this country has a long way to go. When I read things like this it is no wonder why cigarette companies were advertising to kids up until a few years ago until the PUBLIC finally stepped in and said that they had enough. 

And that is what this problem is going to come down to... community level action. Certain things are happening on the state level like in New York state with the banning of sugary drinks in schools but there is still a long way to go. In our own communities there should be a general awareness and caution given to kids about the toxicity of sugar with the same tone as we warn against cigarettes or alcohol. Sugar is not a 'fun' 'treat' or 'yummy'. This shit is killing people faster than heroin in this country and it is taken with a grain of salt. 

Selling sugar to kids will not stop in the short term but we do not have to sell anything to kids, we should PROVIDE and GIVE kids healthy foods that are not processed. If we care about them as much as we say, let's give them the best future possible.

Baseline:

Agility Warm Up:
Linear and Lateral Movement, Ankle Mobility, Trunk Rotation drills

Partner WOD:

In teams Of 2, Complete each element for max Reps, Cals, meters
6 Minutes Max Cal Row
5 Min Max Farmer Carry for distance (40m Segments)
4 Min Cleans for Reps 155/115
3 min Knees to Elbow for Reps
2 Min Sand Bag to Shoulder
1 Min Over Partner Burpees

231015 The New Anti-Aging Formula....Creatine.

Many of you scoff... I know I would have a couple years ago if someone said this to me. Creatine? Anti-aging? Well I say yes. And for good reason. As a performance supplement it is one of the most scientifically tested substance on the market, second only to Caffeine (coffee). What many in the anti-aging field have liked is precisely what the body-building crowd has been testifying for years... This stuff really works! Let's Explore. 

To give you a brief synopsis of what I am talking about we must first look at how cells utilize energy. Inside each cell the mitochondria produces ATP which is essentially the human bodies energy source. When a cell performs work or fights off attacks from things within the body, it releases a phosphate molecule and the entire ATP molecule turns into ADP. This ADP hangs out like a drifter in a bar until another phosphate comes along to hook up and become ATP Again... Sweet right... Chemistry that even my dumb ass can understand. 

Well as we age, the ability of the cell to fight off assaults and produce ATP on demand becomes harder and harder. This condition is seen as muscle wasting or Sarcopenia. This is a hard pill to swallow especially for 40 year old type athletes who are still looking good but slowly begin to loose their Pr's and increase rest time during high intensity CrossFit workouts. But I have good news!!!!! Creatine is exactly the supplement you need to keep the extra phosphates on hand for quicker recovery, more power, and increased muscle tone. Radical. And the beauty is, supplementation has virtually no side effects. 

Creatine is so safe in fact that for many cardiovascular patients including Heart attack, parkinson's patients, huntington's disease patients, and neuro-disorder patients this is what they are given as therapy treatments! Awesome. Sign me up. By increasing cellular energy and muscle mass through appropriate supplementation, you can actually kick aging and stay young forever. (My opinion has not ever been proven)

The other side of aging is of course, inflammation. My favorite. But Creatine has the answer to that as well. In a study that I have read, a group of Runners was given 20g of Creatine and 15g of maltodextrine (Form of glucose) before a race where as the other study group only received the matodextrine only. 24 hours after the race, cellular damage was measured to show that a whopping 43% dammage in Maltodextrin only athletes, and only a 19% damage rate in the Creatine group! That is pretty cool. What is even better is that most scientific studies test the endurance sports which has always said that they have little to no use for supplementation like Creatine with their training. Kinda like how Vegans think they are getting plenty of Protein from lettuce. You wrong son!!! 

Inflammation keeps you out of the game, Creatine keeps you in the game. I have the perfect combo in the XEndurance Product that has the Lactate in the Creatine. Not only is it going to give you the supplementation you are going to need to keep your muscles firing but it comes with the energy delivery system in the Lactate. Check it out. 

Let's keep the Gainz coming. Explore for yourself and hit me up if you have any other questions about Creatine.

Baseline:

2X
200m Run
10 Band pass Thru
10 Band Pull Aparts
10 Banded Rows
1 Wall Walk

Skill Development
Build to Max Load for the day
1)Snatch Grip Push Press
2) 7RM Ohs
3) Below KNee hang Snatch
*Move from one to the next. Should not take more than 17 minutes for all.

WOD:

3 Rounds For Time
400m Run
8 Snatch 185/115

221015 "Collagen Connection"

As far as Proteins in the Body go, Collagen is the king of the hill. Occupying the lion-share of all vital proteins and being the building block of ALL connective tissue in the body, you can kind of say it is pretty damn important. As we age, the lack of production and resiliency of our Collagen leads to increased inflammation and loss of elasticity. Bridging the gap with proper nutrition is key to keeping your stores high.

You may be familiar with Collagen because of the skin care creams and commercials that you see everywhere. But the depth of the Collagen in your body is way more than skin deep. From your muscles to your ear lobes collagen supports and heals our body in a variety of different ways. After your middle 30's, Collagen begins to weaken in the joints, fade in the skin, an loose its elasticity in all areas from the GI tract to the tendons in your legs. 

Nutrition is vital for maintaining Collagen stores. There is also a amino acid profile in things like Bone Broth that have far reaching benefits besides what you get from replacing Collagen. First you can make sure you are getting Vitamin C (not in sugary juice though) in whole fruits and vegetables. Next you can monitor your overall sun exposure as you age. Even though the synthesis of Vitamin D is important for bone health and heart health, it can reek havoc on your skin and the Collagen inside the tissue. Use sunscreen. 

Above all else you can eat or drink Collagen rich meat and Bone Broth. As you can infer from my description of where Collagen lies within us, it also is stored in the bones and connective tissue of animals. If you like going to town on a chicken thigh or wing, if you like to tear into a grass fed cow bone... chances are you are getting ample Collagen into your diet. But the real powerhouse is in the Bone Broth. Like I said before it not only has tons of Collagen stores but it also benefits other areas of the body as well. 

Bone Broth is made from the process of boiling down bones which releases collagen into Gelatin. This Gelatin and liquid is then consumed and the carnival of benefits begin! In the GI tract it is easily absorbed in the Gut wall and can be used as treatment for inflammation, autoimmune diseases, joint health and quickly reloads the connective tissue. That is pretty damn cool. Sorry Vegans, can't get that from boiling Carrots.

Osteoarthritis occurs when Collagen breaks down through the process of aging. Improper Nutrition, Smoking, and lack of use also can contribute to a decline. If you want to stay young, be fit, and enjoy an independent lifestyle, you should pay attention to your joints. With Fall upon us, it is time to get focused on rebuilding our bodies for the strength that is coming this winter. Get your Bone Broth on and let's bang some weights!

Baseline:

3 Rounds for Quality
:30 L Sit
12 banded Pass Throughs
:20 Bottom of Ring Dip Dip Hold (support)
10 Bridge Ups

Strength:

Weighted Pull Up
5-5-5-5

Weighted Dips
5-5-5-5
* Build to Heavy set of 5, Then do 3 more sets. 

WOD:

For Total Reps
3 Minutes of Double Unders
2 minutes of SIt Ups
1 Minute Max Push Ups

*It pays to be  winner. Losers have to Hold PLank Position for 2:00, if anyone falls during that time, the whole group runs 400m after.

211015 Linking Blood Sugar and Dementia

I have explored the political, societal, communal and personal side of the Sugar epidemic in this country. We have established that it is a systemic problem originating from the very top of our Governmental food chain all the way down to the epidemic on the ground in every city. Obesity is just the beginning. Another long-term problem that we can expect to see is the health care crisis that will soon be bigger than cancer. It is the brain disease of Dementia and Alzheimers. 

Commonly linked to the constant blood sugar levels of diabetics, Dementia sufferers have been shut away in care homes or in the care of family because there is little known about the disease and few treatments. As recently as 2013 the New England journal of Medicine has reported that even slightly elevated fasting blood sugar levels significantly increase the likelyhood that individuals will be stricken with this disease. 

This tells us many important things. First, the prevalence of the disease is growing exponentially as the population of 40+ ages. Second, even those who do not fit the classic diabetic profile are displaying symptoms. These are folks like you or I who have been consuming sugar laden foods for so long as a habitual Nutrition routine and are now getting sicker and sicker. Third, Inflammation caused by consuming highly processed foods and refined sugars is the root of the physiological degradation. 

A decade ago, our Grandparents were the aging population studied by doctors who examine trends in disease. These were people who were born around 1900-1920 when food was still food and over-processing and additives were not as big of an issue. The rates of dementia were then much lower and only saw an increase due to modern medicine keeping people alive much longer than had ever been seen. Instead of 65-75 being average for a lifespan, my grandparents lived well into their 80's and 90's. Now today's population is expected to see 90's across the board for gender and race. BUT... Now we have an over consumption of sugar which has brought about the exponential jump in disease rates and at a much  younger age. As I read, people in their 40's are now seeing symptoms. That is scary.

These "people" are just like you and I. They have been brought up on low-fat/ high carb diets since the 1970's and have wrecked their insulin production mechanisms and resistance. From a young age, Inflammation has slowly eroded tissue and destroyed cells. Inflammation has created belly fat that has changed the way we size our clothes in America. Inflammation is making our brains run slower than ever by blocking neuron connectivity and creating a toxic environment inside our bodies. 

And in comes Dementia. When your gut and organs have had enough and begin to toxify the gut/brain pathway, this ruthless disease begins to degrade the brain and slowly turn hot areas into cold inactive places. All because of sugar consumption. 

The good news is that the gut is resilient when Nutrition is changed. When the gut is functioning properly, correct nutrients are sent upstream to the brain creating better connectivity in neurons and stronger activity throughout the brain hemispheres. So ditch the sugar and get the brain firing again!

Blood sugar can be checked by your doctor both at fasting levels and normally. I would encourage you to get them checked the next time you have a physical. It can let you know how your body is running and how resistant it is to insulin. If we are going to get ahead of this horrible disease we need to start today. Every time you eat or drink anything think about how you want to spend the next 20 years.... And dammit stop giving your kids juice for breakfast. Try eggs and water instead. 

Baseline:

Agility Ladder or Cone Drills X 7

20X Hip Extention
20X Lunges
20X Banded Good Mornings
20X Overhead Squats

Skill Development:

Deadlift
10 Unbroken @ 67%
8 Unbroken @ 72%
6 Unbroken @ 78%
4 Unbroken @ 84%
2 Unbroken @ 87-92%

*Preform all reps in under 10 Minutes

Strength:

Back Squat
* Establish a new Heavy 1 Rm
* 5,3,3,2,2,2,1,1
 

201015 Athlete Prepping

As an athlete preparing for Competition, it is important to remember that what you have done is going to be what makes you what you will be on game day! Last minute changes or tweeks will only disrupt and stress the body and mind, doing more harm than good. 

Nutrition is something that some athletes fall back on during the last run up to competition. Trying to instantly 'go clean' or start adding in foods that you are not familiar with tends to throw the mind and body out of rhythm. The weeks and months leading up to the week of competition are when we establish habits that we can modify over time to  increase performance. If you are used to not eating breakfast before your first workout, don't change that the day of! If you never eat sweet potatoes, don't be that guy/girl at the competition chomping on a whole sweet potato cause you think it looks like you are super paleo and healthy! Stick with what has worked and if you want to change something wait until after the comp.

Sleep. This is something that you should add more of leading up to your competition. Though sleep is not a cumulative bank where you can build up extra energy to use later on; quality sleep of 7-9 hours for a few days before can make a difference on a cellular level to aid in performance. Another thing is your sleep environment. Using an eye mask or blacking out the room will increase sleep quality. Taking a cold shower before bed will lower your body temperature and make falling asleep easier. And adding Magnesium to your pre-bed regimen can help sleep.

Mobilize whenever possible. Other than practicing the workouts a couple times during the lead up to the comp, you should be working on keeping the body supple by stretching and rolling out. There is nothing to be gained in the week before a comp. You will not get any stronger, though working on form (in Olympic lifts for instance) can lead to more efficient movement. By spending the time doing mobility work or getting a massage, can break up tissue and even cure some ailments that you may have been stuck with leading up in training. Spend the time doing yoga instead of stressing in the gym.

At the end of the day. Have fun. Last time I checked, none of us are going on to the Olympics in 2016. You are competing because you love the sport and you love the community. Being smart about leading up to a comp is important but so is keeping things in perspective. Live your life, enjoy every moment.

Baseline:

3X
:30 Double Unders
10X Squat Therapy
10X Ring Push Ups

Skill Development:

Against a 9 Minute Clock, build to your Heaviest Load of "the Gorilla Complex"
-Clean
-Hang Clean
-Jerk
*No putting the bar down between movements

WOD:

In Teams of 2,

30-20-10
Power Clean 95/65
Toes To bar

30-20-10
Thruster
Box Jump Overs

30-20-10
Shoulder to Overhead
Air Squats

*One Person Working at a time
*Move directly from one workout to the next

191015 "The Sugary Truth"

If you feel that my blog posts have been skewed towards sugar bashing lately it is for good reason. Sugar , in all forms, is killing Americans. We are consuming it either by choice or blindly in our processed foods. We are addicted and if you are at all concerned about the future of our health care system and the health of our children, you should be as up in arms about it as I am. 

Here are some key points about the truth of where sugar is at in our culture. My goal is to shed light and make you think a little deeper before you stuff shit in your mouth.

1) The American Heart Association has increased the allowable yearly amount of sugar from 40 pounds/per person/ per year... to a new total of 130 pounds/per person/per year! And that is their 'Healthy' level.. YIKES!!

2)The National College of Sports Medicine has just admitted to funding exercise science studies with money from big sugar companies like Coca-Cola. In essesnce, Big Sugar has been determining what our young athletes should put in their bodies, ....i.e. Gatorade.

3) Sugar as a direct cause of obesity has not been linked until recently. Scientists were not looking at the equation of Sugar = Metabolic Syndrome= Obesity. Because Metabolic Syndrome was a vague and unstudied world until the 90's.

4) The FDA still does not see sugar as a toxic substance, according to the article in the journal Nature. The FDA is still concerned with the antiquated calories in=calories out theories .. 

5) Sugar companies provide jobs to millions of americans. Jobs means dollars to politicians. The U.S. places high Tariffs on Foreign Sugar to keep revenues high for American companies. This keeps pockets fat in Washington.

6) High Fructose Corn Syrup claims more lives per year than Marijuana, Cocaine, and Heroin combined. And yet millions of kids every day get lunch money from their parents to buy sugary drinks loaded with HFCS. Truth! 

If you want to protect our country for the future, kick the sugar habit. Today!

Baseline:

400m Run
10X
Leg Swings
Side Lunges
Hip Swivel Kicks
Elbow To Instep
Alternating Knee To Elbow
Sit Up
Scapula Push Up
Glute Bridge With Reach
Ring Rows
Handstand Kick Ups
 

Skill Development:

Practice for 12 Minutes
2 Legless Rope Climbs
10m Handstand walk
:30 Hollow Hold (Lateral Hold)

WOD:

AMRAP 20
500m Row
10 Chest To bar Pull Up
*Goal is to make 2500m (5 rounds)

 

161015 "The Farm Bill"

For many of you who do not pay attention to political primaries or watch what congress easily passes through every 5 years, you may have never heard of the Farm Bill. This gigantic and OLD piece of legislation that is brought out, revised slightly and voted on with very little argument from either side. But inside this bill lies the clues as to why and how the food industry has been able to infiltrate every aspect of our lives, and spur an epidemic of obesity. 

Now, for the sake of brevity and your limited attention span I will try to paraphrase and give a quick synopsis of the Farm bill through my (admittedly) limited knowledge. 

The Farm Bill was first brought about during the 1930's when America was suffering. We had the stock market crash, the dust bowl, huge unemployment and rampant poverty. As a response from the government to get calories into the starving public, the bill intended to subsidize commodities like corn, wheat, rice and soybeans. These were easily stored for long periods of time and you can modify them innumerably to create FOOD. So, it was written into policy and passed as law; a document that has become a catch all for our Nationwide nutrition policy, basis for food supplement programs ( WIC, Food Stamps, SNAP), and a political blarney stone that everyone wants to rub when it comes to getting elected. 

$140 Billion is what the Farm Bill will be allocated by the U.S. Congress for all the subsidies that I mentioned above, plus a small fraction to the Farmers that it was originally named after. In fact, one criticism of the bill is that the top 10% of farming conglomerates take most of the money allocated because of political ties, NOT SURPRISING, and mom&pop farmers are really left with very little. 

So where does that money break out to? Well, let's dig a little deeper. Farming in the U.S. is as diverse as our population. Subsidies happen from coast to coast and the bill covers just about everything grown. Farmers go through hard times, weather, drought, floods, bugs... and this subsidy program is there to help. But it really likes to favor those in the corn and soy business. Really! I'm sure thats a shocker. 

In a five year allocation of funds, it has been noted that corn and soy received over 16.9 billion dollars in funds whereas the apple subsidy is 262 million. That is a huge disparity and I will say I am not doing the financial services community justice by just throwing out numbers to compare  but it shows that if the government were going to throw a a dollar on the calorie craps table, they would most certainly put their money on High Fructose corn Syrup instead of apples! 

Through research you will find that there is little doubt that the products developed by the corn and soy food industries are very important for the government. Cheap calories help those who need it. Logically that makes the most sense as a government. Feed the people and keep them happy. 

It's Politics.

Iowa is the first state to vote in the U.S. Primary and is the Political Hub for all running for the highest office. It is also the home of Corn. Yes. And no one is ever willing to piss off corn. The political ramifications for starting a fight in this area are more than any politician cares to take on. Between squabbling about emails and expenses, these politicians do not even look at the farm bill or nutrition reform during their run for office. 

If you are going to change that way people eat it takes almost a sacrificial mentality, and when you approach the Farm bill it becomes more fights then you want to even touch. Think about what would happen if you decided to take on Corn? The Farm Bill is so linked with food subsidy programs that the candidate would immediately be labeled as a horrible person for trying to take food away from the poor. The Food Industry has strategically placed all their strengths in one large document that is rarely given a second look.

Obesity in this country is more than just a personal choice problem, it is more than just a city or regional policy problem, it is a systemic problem from the very top of our political food chain. With that being said, the fight must bring attention to to large pieces of legislation like the Farm Bill to begin to reverse the course we are on. I hope this makes you think about not only what you put in your mouth but how that 'Food' got there in the first place!

Baseline:

10X
Up Back Overs
Arm Circles
PVC Pass Thru
Push Up
Mountain Climbers
Sit Ups
Glute Bridge W/ Reach
PVC Trunk Circles
PVC Good Morinings
Squat Therapy
Side Lunges
Divebombers

Skill Development:

Practice for 12 Mins

:20 Ring Support Hold Top
:10 Ring Support Bottom
5 Ring Dips
:20 Handstand Hold
5 Strict Toes To Bar

WOD:

21 Snatch 95/65
21 Pull Ups
15 Snatch
15 Hand release Push Up
9 Snatch
9 Pistol Squats (each Leg)

 

151015 "Hidden in your food, lurks Hydrogenated Horror"

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:

Lat band Mobility / Bully Stretch Mobility/ Tricep Stretch Mobility

10-1
Push Up
Lunges
Barbell Press

Skill Development:

Work up to a heavy 1 rep press (no more than 25 reps), then 3X5 at 70% of load.

WOD:

AMRAP 8
3..6..9..12..15..18......
Push Press 115/75
Calorie Row

* continue on this rep scheme until 8 mins is called.
 

141015 Listen to your gut!

Listen to your gut!

Adjusting your eating routines to your daily life is essential for fat loss, muscle gain and retention, stress levels and proper insulin sensitivity.

Are you feeling a bit uninspired by your prefromance lately? Well if you are not going to battle with your insides in proper working order then you will for sure be lacking in drive. In fact, a study I read about folks who skip breakfast and are constantly working out on an empty stomach often have diminished insulin sensitivity and high LDL cholesterol.

But how can that be? I thought if I workout really hard and eat vary little I should be getting super thin?

Quite the contrary.. As I have posted in previous blog posts, that kind of thinking is what has contributed to a culture of runners who are

chubby around the waist. You may be super smart but you metabolism and body functions are still very primitive! If you shut down the food supply, your body thinks that it is a period of starvation and stress so it clings to whatever it has to hold on to. To ensure against the likelihood of high cholesterol, stroke, coronary artery disease and a host of other killers... you need to eat more balanced foods!

So what does Pre and Post workout nutrition look like?

I have a few options for you as not everyone has the same schedule.

1) For the 6AM types... if you can dig it, do a protein shake before class and then a healthy (no sugar) breakfast afterwards. What this does is give your metabolic systems something to draw from for optimal preformance and coupled with a good breakfast; this modality will keep your energy up throughout the day and ensure that nutrients will be absorbed throughout the day.

2) For the Mid Day types... get your ass out of bed early and eat your necessary protein, fats and carbohydrates. I have recently made it a habit to ingest 20 g of protein within :30 of being awake. Throw a shot of espresso in that shake and I am a go -getter. Essentially you have the time to eat the optimal pre/post workout nutrition given you have the time. You are a great candidate for preparing your food ahead of time. For men and women the peak brain and organ function occur at this time so lets get the muscles moving as well.

3) The 4pm- on folks... Now you guys have to be preppers! You don't have the luxury of hitting it when you feel fresh and the stresses of your life have gotten to you. Yes, men have a higher testosterone boost in the afternoon but if you have been crushing doughnuts all day and not drinking water... you are F*&Ked! By this part of the day your insulin levels could have gone up and down several times if you haven't been good with eating. Your cortisol levels are heightened due to the prick who has the next cubicle over. See the trend? If you haven't taken care of yourself, then don't demand shit from your body when it's game time.

Prep your food for the day and stick with the program. (I hate the excuses I hear about that. ) Your pre-workout protein shake or light meal is easy to plan for as well as your post workout snack session. And hydrate for gosh sakes. Even if you sit in a climate controlled room all day, still drink a gallon of water per day. Yes, a gallon! When you workout on improper nutrition you dump that cortisol, and myoglobin into the blood stream with very little fluid to dilute it. If it is

really imbalanced you get rhabdomyolysis. Period. That shit sucks. Oh and it can kill you if severe enough!

So, if you can stomach whey protein. We sell the Progenex More Muscle and Recovery varieties to help you stay up on the nutritional intake. Most importantly, eat good, clean food, and drink lots of water. Don't always red-line your body and expect it to preform. Stay focused and listen to your gut!

Baseline:

Tabata your Warm Up!
:20 work :10 Static Hold
-Jumping Jacks
-Plank Hold
-Push Up
-L-Sit Hold
-Bow/ Bend
-PLank Hold
-Iron Cross
-L sit Hold
-Standing Toe Touch
-Plank Hold
-Mountain Climbers
-Lsit Hold
-Divebombers
-PLank Hold
-Burpees
 

Mid Line Work:
3 Rounds For Quality
4 Barbell Turkish Get Ups
:45 Hollow Hold
200m KB Farmer Carry
 

WOD:

'Kettlebell Hell' (Birthday Wod)

50 KB Swing 53/35
50 KB Flutter Kicks (KB Held above head while kicking)
50 KB Sumo Deadlift High Pull
50 KB Toe Touches (KB on the ground, alternating light toe touches)
50 KB One Arm Push Press (alternate as needed)
50 KB Toe Touches
50 KB Sumo Deadlift High Pull
50 KB Flutter Kicks
50 KB Swing

131015 "Get off the Sugar Train"

Perhaps the most dangerous and toxic substance we put into our body is sugar and high glycemic carbohydrates which convert to sugars very easily when broken down. The average American consumes 21 teaspoons of sugar per day which is 3X the reccomended dosage. To our credit, some of us don't actively seek out this substance but we consume it unknowingly in our processed foods. And 21 teaspoons is not all that hard to do... 10 teaspoons are in one can of soda. Most inexpensive items you buy, including your Whey Protein, all have high fructose corn syrup or added sugars.

Just the other day I got a scolding from Cristin about buying apple sauce labeled 'all natural' . Upon reading the ingredients, my 'all natural' apple sauce had added high fructose corn syrup. I was pissed. And so should you. Conspiracy theories aside, we Americans are bombarded with sugar and we don't even pay any attention.

But our bodies are paying attention. When you consume this toxic substance you send your body into a state of over production. In the Kidneys, Insulin is produced at levels equal to the sugar that must be processed. Here are a few key factors that result from you juacking this system up.

1) Insulin causes fat metabolism to cease and fat storage to commence.

2) Insulin increases cholesterol synthesis in the liver and raises cholesterol levels, particularly bad cholesterol (LDL Cholesterol). Insulin increases inflammation.

3)The constant presence of insulin in our blood leads to insulin insensitivity and this leads to high blood levels of sugar and a state of diabetes, vascular, kidney disease, heart diseases and neurodegenerative diseases.

4) Collagen cross linking is the result of high blood levels of glucose. Collagen leads to loss to tissue elasticity and aging. Wrinkles and dark spots under the eye are outward examples of collagen cross linking. In this case cross linking pulls the collagen together in lines resulting in wrinkles.

All of these bad events from ingesting too much sugar!!! If you control sugar intake, you will without question improve your health. By maintaining low sugar levels one induces fat metabolism as a source of fuel. The body will switch to fat metabolism in the absence of sugar. However, the re-introduction of sugar will instantly result in the shutting down of fat metabolism.

Cristin and I are available to discuss nutrition outlines. But don't take just our word for it. Many of your friends at GTCF have begun the lifelong journey which is proper nutrition. There is not ONE WAY to eat for everyone. You are individiual and so should your diet be. But

there are things that are universal and sugar reduction or elimination is one. Step in the right direction and your life will be better.

Baseline:
Running Drills:
20M @ Each
Plyo Step
High Knees
Butt Kickers
Zig Zag Cone Run
Carioca
High Skip
Figure 4 Drill
Sprint Start (belly On the ground)

Squat Flow: Kang Squat/ Internal Rotation/ Hip Bridge/ Squat W/ Tspine Rotation/ Elbow To Instep/Squat PNF

Overhead Squat Prep: 10X Barbell Back Rack PRess 10X OHS 10X Sotts Press
 

WOD:

"Nancy"
5 Rounds For Time
400m Run
15 Overhead Squat 95/65

*Compare to 110915

121015 "Keep Up"

Baseline:

100m Run
20 Marching High Kicks
100m Run
20 Banded Good Mornings
100m Run
20 Hip Extentions
100m Run
20 Ring Rows
 

Hip Complex + Iron Cross + Scorpion

Skill Development:

EMOM 9
Min 1- 9 Unbroken Deadlifts + 1 Clean 185/135
Min 2- 8 Deadlifts + 2 Clean
Min 3- 7 Deadlifts + 3 Cleans
Min 4 - 6 Deadlifts + 4 Cleans
Min 5 - 5 Deadlifts + 5 Cleans
Min 6- 4 Deadlifts + 6 Cleans
Min 7 - 3 Deadlifts + 7 Cleans
Min 8 - 2 Deadlifts + 8 Cleans
Min 9 - 1 Deadlift + 9 Cleans

WOD:

Against a 12 min Clock,

75 Burpee Box Jumps 30/24
* If Time remains, preform max pull ups .

- Score will be box jumps + pull ups

091015 A Journalistic View of Carbohydrates

A Journalisic View of Carbohydrates:

What is a Carbohydrate:

Well a carbohydrate or 'carb' is essentially fuel for working muscles and brain function. Along with providing necessary vitamins and minerals to the overall function of your bodies systems, they also provide the power source necessary for perfroming energy production.

Where are these Carbohydrates located:

In CrossFit gyms and fitness establishments around the world, the catch word for todays diet is 'whole foods'. This is not without substance. The best carbohydrates, (those packed with not only vitamins and minerals but also natural sugars), are found in fruits, vegetables, potatoes, beans, lentils, and WHOLE GRAINS like quinoa, brown rice and oats. Dried Fruits are included in this as well although the sugar content ususally is higher than the fresh varieties so it is reccomended to eat with prudence!

Unfortunately I have to place my warning sign in this section as the wrong carbohydrates are practically everywhere; urging you to consume mass amounts through a neurochemical and hormonal imbalance game. Food manufacturers are pros at removing the bran and germ from a grain and leaving it a lifeless terd of a carbohydrate that your body does not know what to do with so it just goes to sugar stores. This product tells your brain to eat more in order to actually satisfy its nutritional needs but all the modern consumer gets is greater inflammation, fat gains, and poor health.

Whole grains, despite the bad publicity in the Paleo/Zone/CrossFit world can actually give you vital minerals and nutrients like fiber. Outside of whole vegetables, FIBER in Whole Grains contributes to a healthy bowel system, and maintainence of blood sugar levels.

And this takes me to my next journalistic question,

Why do I need Carbohydrates?

Carbohydrates are the bodies quick and and efficient 'fuel' as I explained previously. As part of the nutritional pie chart, athletes should be consuming upwards of 40% of calories through carbohydrates. This may vary per person as does caloric intake. The carbohydrate is broken down to simple sugars to be used and stored in the blood and liver and this helps with brain function. Have you been in a meeting all day without eating and then try to have a converstation? Do your thoughts stray? Have you been stuck in the Fog? Well that is your brain telling you that its power source is waining and you need to fuel it. Carbohydrates are necesary for proper metabolic, cardiovascular, neurological, and hromonal function.

Fiber helps you process good stuff in and bad stuff out. Returning back to the Whole Grain, the shell or bran of the grain is full of good fiber which slows digestion, promotes satiety and regulates blood sugar. The Journal of American Medicine claims that people who consume adequate amounts of fiber in their diets are more likely to be thin and at less risk of heart disease.... as long as added sugars are not part of the diet.(Processed Sugar is a killer).

How do I get these Carbohydtates?

1)Go to your local farmers market and buy fruits and vegetables.

2) Keep the skins on whenever possible. This will ensure that the minerals and vitamins are consumed at the same time as the fiber. Choose organic for this reason!

3) Forego adding sugars or sweeteners to the carbohydrates. Fruits are sweet enough and vergetables can be pumped with flavour through spices and proper cooking. (like roasting vs. sauteeing).

Keep the carbohydrate clean and pure and you will notice that when implemented correctly into a training plan, your perfromance with improve!

Baseline:

4 Rounds For Time
30 Double Unders
2 Wall Walks
10 Standing Toe Touch W/ DB

Strength:
Back Squat
EMOM 10
1 Rep at 87% of 1 RM

WOD:

For Time
3X
60 Double Unders
30 Wall Balls
15 Deadlift 225/155

081015 "Isabel"

Baseline:

20mX
Bear Crawl
Duck Walk
Inch Worms
Elbow To Instep
Squat Jumps
Crab Walk
Carioca

Snatch Warm Up: Pass Thru/Shrug/ Elbows/Muscle Snatch/ OHS/Snatch Drops 2,4,6/Sotts Press/Hang Snatch/Snatch

Skill Development:

In No more than 20 mins, Build to Heaviest load at each movement for the day.
1)Snatch Grip Behind the neck Jerk. 
*Return feet and stabilize :05.
2)High Hang Squat Snatch
3)5RM OHS

WOD:

"Isabel"
30 Snatches for Time 135/95

 

071015 "Fittest of Kauai WOD 2"

Getting Skinny and Training Hard 

One of the biggest misconceptions that I have seen in my years of coaching folks to their goals is that you must train for fat loss. The notion arises not only due to societal norms about nutrition, health, and fitness (bad ones at that); but also the ideology that strength training is not going to yield the results that doing sit ups and running everyday will get you. I plead with you to hear an alternative! 

As a 1 hour a day athlete, like most of us are, the calories expended during our session are merely a fraction of what we will use throughout our daily lives. As I have explained to each and every one of our athletes, this is just one hour of your day that I get to have you... it is YOU who is in total control for the other 23. Most of what we burn is referred to as our Basal Metabolic Rate or BMR. This is our bodies ebb and flow of caloric movement as it pertains to our routines on a daily basis. One of the best ways to increase your BMR is to increase your Lean Body Mass. Your LBM is gained or increased by the way of weight training, and practicing the 9 foundational movements that we teach here in CrossFit. A cool statistic I read is that for every 1 pound of LBM that a person adds, that is going to burn 50 calories more per day! When combined with fat loss, having added Lean Body Mass can dramatically increase your calorie consumption even before you come into take your daily CrossFit class! Another benefit to having more lean body mass AND doing CrossFit is that your metabolism responds by remaining at a heightened rate for longer periods of time which results in greater caloric burning over a longer period of time (thus the importance of intensity in training). 

Long Distance runners, bless their hearts, are great at establishing a BMR that works well to sustain health but after a while they loose Lean body Mass resulting in a BMR that is harder and harder to keep a handle on.. especially if their nutrition bias is towards smoothies 

and whole grain pasta. We can see this clearly in most marathoners who are either rail thin or look 'skinny fat'. The body is either losing more than is being put in or the cardio regiment is not burning enough calories to keep fat from forming in the body. Muscle supports the bones they are connected to so if you are looking at longevity and active lifestyles, a muscle building regiment is more suited for you than a purely 'cardio' based fitness that may break the body down more. This is why the best body compositions are in the 100m sprinters and throwers not the 5000m runners. 

But getting too 'bulky' is what keeps a lot of women from coming into the gym. Well, I also can speak to the fact that getting super shredded and huge is hard friggin work! If you talk to some of the best CrossFit athletes who have Greek God/Goddess bodies they will tell you it is from hard ass work as well as a perfect nutrition plan. I find that the body you were blessed with is going to be the body that you will end up with after working towards a goal. If you have big quads now, you will probably have them after; if you have broad shoulders guess what, getting more fit will probably not change that. What weight training and CrossFit will do is give you more years to enjoy your body. In fact by burning more fat during weight training you will be more confident knowing that you have worked hard as hell to reach your maximum potential. It is a win, win! 

Please come and sit down with any of the trainers to learn more about how you can change your life by just looking at Fitness differently!

Baseline:

5-4-3-2-1
Turkish get Ups!

* In between each set do 1 Round of Cindy (5 Pull up,10 Push Up, 15 Squat)

Jerk Progression: 10 Reps with empty bar
Press W/ Shrug
Back Rack Push Press
Pausing Jerk dip +:03, Then Jerk
Jerk balance (Slight Lunging Position, on cue, forcefully move the front foot out to split jerk position) HERE is the link
Split Jerk
 

Strength:

Work up to Heaviest Jerk (from Rack) for the day

Fittest of Kauai WOD 2:

10 Min AMRAP
5 Chest To bar Pull Up
10 Shoulder to Overhead 115/75
15 Toes To bar