210116 "Muscle Fuel"

Recovery is the catch word in training like 'Organic' is in health food. Every athlete wants to recover correctly, mitigating pain, aches, and shortening the time before they feel 100% again. CrossFitters are especially concerned with recovery. Well I am here to say that YOU cannot recover on Protein alone!

That is right. Protein in the form of whey; which is what 99% of brands use as a protein source; can only give a certain level of amino acids to muscles. So hear me out on this... When you as a CrossFit, paddling, surfing, otherwise badass athlete does a bout of intense training or competition there are two things that need to be refueled in the metabolic system; fuel (carbohydrates) and amino acids/proteins. By and large, the bulk of what our overall fitness demands is carbohydrates as this elevates muscular performance. Amino acids, more than just your average BCAA's, are needed primarily in Anaerobic work like strength training.

Recovery as it relates to muscle nutrient replacement is therefore in need of much more of a supplement and whole food profile than just a 'Recovery Whey Protein'. Unfortunately most brands cannot and do not have the means to give you adequate carbohydrates in any form other than sucrose or fructose. They rely on cheap WHEY protein and sweeteners to try an refuel you.

I back a Brand called Vitargo which is a Muscle Fuel. The product is Gluten Free and is a Fractionated Barley product. This stuff works really well. I have been in this business for a long time and have tried so many different supplements. I bring this to your attention as many of you paddlers and canoe athletes are gearing up for your season. Your endurance is crucial and so is your muscular performance. Along with the proper training in the gym, you should begin to try different recovery supplements BEFORE the season starts.

The cool thing about this brand as well is that there is also a Carb/ Protein blend that they do which is literally the best product I have ever used. Also, they are coming out with Electrolyte tabs for use in replacement for long runs.. paddles... etc.

Get with me if you are interested in trying some. If we can get 5-7 people who want to go in on a shipment I will get a wholesale deal on it. So think about it, what you are planning to accomplish and lets roll!!

Baseline:

20mX
Plyo Step
High Skip
Lateral Bounding
Broad Jumps
Triple Jumps

Midline Mania:

4 Rounds... 1 min at each Exercise
Pull Up Hold
Bodyweight Front Rack Hold
Superman Hold
Handstand Hold

WOD:
For Time;

10 Alternating DB Snatch 70/50
10 Box Jump Overs 24/20
15 Snatch
10 Box Jump Overs
20 Snatch
10 Box Jump Overs
25 Snatch
10 Box Jump Overs

200116 "Perception Rules"

Ok. Im a geek for science. Especially Brain Science. Even more for Performance Brain Science. The science about what makes each and every one of you tick. Understanding what is the best way to crack the hundreds of brains I have to convince and motivate daily.

The TED talk below is right on when it comes to explaining how and why people act and think the way they do. The truth is, Exercise and motivation are all very subjective. You alone have or do not have the drive, you alone set unique goals, you alone see the world in a completely different way than everyone else.

Yesterday we had to run a little bit. 3/4 of a mile to be exact. I will say that 80% whined when they saw the workout. It makes me scratch my head a bit until I watched this TED talk. It all comes down to motivation and perception. The vast majority who HATE running are simply displaying a short sighted view of the exercise and not thinking about the end goal. It is not like I demand 10+ miles out of anyone and yet there is push back.

The take away is that to change your perception to a positive and present consciousness; will yield a experience and drive that is more focused and more successful. As you cross the threshold of the gym each day, remember what is pushing you to be there. Hold every rep as a victory, every step as a goal completed... and push on.. remember that the dive is courageous and never ending!

Baseline:

Mobility; Banded Samson Stretch W/ Pass Thru, Banded Press, dynamic Head to toe warm up

3X
10 Burpee Tuck Jump
20 Double Unders

Skill Development:

EMOM 10
*Building to a heavy load
2X Push Press
1X Push Jerk
1X Split Jerk

WOD:
8 Min AMRAP

40 Double Unders
3 Squat Clean and Jerk 185/135

*Kindly taken from CrossFit Linchpin

190116 "Coca Cola and the mis-branding of "Exercise is medicine""

I want to keep everyone on the forefront of what is going on with Coca-Cola and the ACSM (American College of Sports Medicine). To recap, late in 2015 the ACSM finally came clean about the research that has been done and standards that have been practiced for many years. The main funding organization is the Coca-Cola Corporation which has essentially hand written the science we use for athletics and Nutrition science.

CrossFit has been the thorn in the side of the ACSM for a long time since the two ideologies behind proper nutrition and health science are many times polar opposites. Coach Greg Glassman has been speaking out on this subject for some time but recently toured many CrossFit gyms giving talks on the subject. This is what the video is about.

Coca-Cola and the sugar sweetened beverage industry has made billions off consumers and is as ingrained in our modern culture as the car... Sugar, as you know, is not a friend of mine. I have researched and educated myself into having the same sentiments as the CrossFit Corporation. Please understand that I would love nothing more than for all of you to kick the sugar habits, especially in soda. The fact is that.... it is harder than quoting smoking.

The world is on the precipice of realization of what sugar sweetened beverages and soda are doing to our obesity, mal-nutrition epidemic. I pray that the USA gets on board with the rest of the world before its too late. Just as the Tobacco industry finally had its day in public court, so will the Soda industry.

Read, watch, listen to what science you are fed and what logically makes sense. Break the habits and old notions about what you put in your body. Even though soda is dispensed practical everywhere, it is not good for you. Remember, only 15 or so years ago you could walk up to a vending machine and buy cigarettes!!....

Baseline Mobility:

Rotator Cuff Complex/ Banded Good Mornings/ Banded Pass Thru

Baseline Warm Up:
Double Tabata Row
8 Rounds; :40 work, :20 Rest

Gymnastic Skill Work:
25-20-15-10
False Grip Ring Row or Supine Pull Up
Russian Twist W/ Slam Ball 20#
One arm Push Up
GHD Hip Extension

WOD:

3 Min AMRAP
400m Run
Max Knees to Elbow
Rest :90

3 Min AMRAP
400m Run
Max Pistol Squats
Rest:90

3 Min AMRAP
400m Run
Max Chest To bar Pull Ups

*Score is all reps completed from each AMRAP.

180116 "Courage"

CrossFit is many things. It can be a sport, a community, a challenge. So often I find that new athletes make their way into the gym as a way to prove that they had the courage to do so. Amazing. Really. Courage is strength in the face of fear.

On the other side of my experience I have noticed that many athletes gain a confidence, a greater courage by engaging in CrossFit. This also is truly why I have given so many years and sacrificed so much to build a wide reaching community. When you can inspire someone and make them stronger on a soulful, spiritual, and emotional level.... it is the most rewarding thing ever. Courage is infectious. When you have courage to push boundaries or stand on your morals, you affect positive change in the world around you.

Let's tackle this week with the idea of our own Courage. The homework is to analyze our own levels, perhaps see how we can use CrossFit to build a foundation to help us grow. Also I want everyone to really find a way to use the Courage that has been instilled in you, to better the world around you. Can you help give a voice to someone who doesn't have one; can you act to make substantial change even if it is as small as just making things more efficient at work?

CrossFit is an incredible tool... use it.

Baseline:

Mobility; Box Pigeon / Ankle Rotation/ Scorpion Stretch

21-15-9
Wall Ball
Front Squat

Strength:
In 6-7 sets, Build to a Heavy 3 RM Box Squat

WOD:
AMRAP 7

9 Double KB Russian Swings
15 Double KB Front Rak Lunges
21 Mountain Climbers

150116 "Mega Magnesium"

CrossFit atheltes, Paddlers, surfers, sport enthusiasts of all kinds could be hindering performance due to a lack of magnesium supplementation. As a standard educational mantra, athletes are told to replenish Potassium and sodium after bouts of exercise or sport. But what is missing is the vital mineral Magnesium!

This fact is concerning, considering that CrossFitters and high intensity athletes are more likely to suffer from hypomagnesemia and other electrolyte imbalances more than the average person. Face it, you pee more, sweat more and use more electrolytes because of fluid intake and excretion.

During strenuous activity magnesium is required by muscles and organs and a situation occurs where there is a deficit of Magnesium and it cannot be easily restored from good whole foods. Continuous magnesium supplementation needs to be something that you as a badass athlete need to consider if you are wanting to recover correctly and perform at your peak level. Magnesium is also used in large amounts for ATP production and to aid in recovery in muscles!

Electrolyte drinks and sports drinks like Gatorade are not good sources of anything but sugar. They are certainly poor at remedying hypomagnesemia because many of these supplements don’t contain magnesium. What’s even worse is that magnesium isn’t highly concentrated in many of the different foods that we eat on a daily basis. Supplementing is definitely necessary

There are a multitude of studies that suggest correcting magnesium deficiency can also improve overall athletic performance.

Here are some factors to consider when choosing a supplement and how much to take:

1)Proper magnesium supplementation should be based on your bodyweight.

2)Half of your daily dosage should be taken immediately after a workout. The rest of your daily magnesium supplemental dosage should be taken at bedtime to help facilitate recovery and improve sleep quality.

3)Recommended guide: 200 mg for every 50 lbs of bodyweight.

4)On days of increased physical performance, you may need to increase the dosage to 300 mg for every 50 lbs of bodyweight.

Recovery and sleep... Sign me up!!

Baseline Mobility:
Spend 5 mins rolling out your T-spine and lats>

3X
20m High Skip
20m Bounding
3 Wall Climbs

Strength:
Strict press from Rack

5@ 60%
5@70%
5@80%
5@90%

WOD:

21-18-15-12-9

Row For Cals
Jerks 135/95
*Run 200m Between Rounds

140116 "Simplicity"

You know that most times the mot simple workouts tend to be the hardest. Simplicity usually means that the Intensity should be geared up to an 11!. Today I challenge you to test your threshold for training. The simple triplet can tell you a lot about who you are and how your are doing in this sport.

Baseline:

Ham/ Lat Banded Mobility ; Lunge Flow

Tabata Lateral Line Touches

Gymnastic Skill Work:

8 Min Quality AMRAP
:20 Ring Support Top
5 Bridge Ups
:20 L Hang W/ Bent Arms
5 Skin The Cats
WOD:

15 Minute AMRAP

12 Medicine Ball Cleans
9 Toes To bar
6  Chest TO Bar Pull Ups

120116 "Sleepy Head"

Have you ever heard the adage about sleep? Where it sorts through your day, removes all the B.S. and leaves you with only the memories and imprints of only what is important and throws away the rest? This course of clarity is a way to cleanse and refresh the mind for the next day ahead . Sleep is an amazing thing not only to keep us sharp but to keep the muscles and hormones at their peak levels.

Sleep is as vital as any supplement you may take. Sleep rebalances and reformats the neurological, hormonal, muscular and skeletal systems. As I explained before the neurological system fills with stress and needs to recover from constant stimulation; especially if your are training upwards of 4 hours per day. Hormones ebb and flow during the day and sleep helps to rebalance the connection between the Gut and the Brain. For Muscular and skeletal health, sleep allows blood to flow back to the inflamed or worked areas of the body and flushes out all the inflammatory substances.

Here are some key tips to get the most out of your recovery sleep:
1) Darken the Room. This means drapes, towels, unplugging lights, and even and eye mask to help shield you from outside light. Be strict about this and you will assuredly see a difference in quality of sleep.

2) Go to sleep early. It has been shown and I have read many studies about sleep beginning before midnight being better and more quality than sleep that begins after that time.

3) Watch out for stimulants. Drinking, alcohol or caffeine can significantly alter your sleep pattern and quality.

4) Keep it cool. Cold and dark are consistently keys to good sleep with proper recovery.

Try it tonight... We will spend so much of our lives asleep, why not get the most out of it!!

Baseline:

25 Banded Romanian Deadlift W/ Barbell
25 Frog Jump Lateral
25 Banded Press W/ Shrug
25 Banded Row

PLyometics:

6X5 Plyometic Hurdle Hops

Skill Development:
EMOM 10
Odd: 3 Snatch Deadlift/ 1 Hang Power Snatch/ 1 Squat Snatch
Even: 25 Double Unders

WOD:

"Isabel"
30 Snatches for Time
135/95

110116 Recover Faster

The principles behind consuming anti-inflammatory fats and foods that contain anti-inflammatory properties is to keep the muscles, organs and tissues at homeostasis or return to a healthy ph level. Fish oil is one of the most potent anti-inflammatory Omega-3 fats that you can consume. If you want to recover faster, take your fish oil on the regular!

Many Nutrition and Medical professionals recommend taking 0.5 grams of omega-3 in the form of eicosapentaenoic acid and docosahexaenoic acid (EPA and DHA) per 10 pounds of body weight for healthy individuals. However, if you are recovering from an injury, overweight, stressed, not sleeping well, and/or eating a poor diet, you’ll probably want to increase that dosage to 0.75 – 1.0 grams per 10 pounds of body weight.

The important piece is the EPA/DHA content of the Fish oil. Remember that blog post recently about the Nutrition facts on the back of food products not being so truthful? Well supplements are right there as well. I challenge you to take a bottle of the Pure Pharma brand, one that Cristin and I take, and compare it to a Costco brand or something from GNC. The products are no match. You would have to take upwards of 12 capsules to get the same benefit in three of Pure Pharma brand. So be wise your grasshopper!

The Recovery benefits are only slightly more important that the host of other benefits that Fish Oil can bring to your life. Cognitive improvement, stress management, weight management, cardiovascular health, reducing cancer risk... all have been linked to consistent Fish Oil supplementation. Now on Hawaii there are many fish that contain high levels of Omega-3 fish oil but there is also high levels of heavy metals from pollution as well. Finding a CLEAN supplement is going to be the best option for integrating the benefits into your diet.

So no more 3 day soreness... Get on the Fish Oil Train and keep kicking ass!!

Baseline:
Mobilize the T -Spine with 5 mins of roll out.

3X
200m Row
10 Wall Ball
10 Walking Lunge With banded Pass Through

WOD:
For Time;
1k Row
then..
3X
20 Wall Ball
15 Chest To Bar Pull Up
10 Overhead Squat 155/105
5 Muscle ups

080116 "Appreciate your blessings"

I hustle. Family, Two kids.. I Go hard all the time. I live my life consciously and try in most regards to act in a way that my heart truly is. But I am utterly fallible. I do not always truly live by what I say I need to live by. My relationships falter, I am not loving enough to my kids, I speak hurtfully, my intentions are not always pure. I am human.

What it takes is just a split second of realization or connecting with another person who sheds some light upon the world in front of me. Usually it doesn't take much as our blessings and our faults are simply in front of us we just sometimes do not see them clearly.

Today I challenge you to go about your day in a different way than usual. Today; along with eating and living a pure and healthy lifestyle; take a moment to appreciate the blessings that surround you. Open your eyes, ears and your heart to the world and what lives inside of you. Be thankful both in your thoughts but also in your actions, words and deeds. Help others who are not seeing clearly, also awaken to find the blessings in front of them. This power is simple but has the ability to change the world in which you live.

Thessalonians 5:18
In every thing give thanks: for this is the will of God in Christ Jesus concerning you.

Baseline Mobility:

Banded Tricep/ Lunge Flow

5-10-15-10-5
Single leg Jumps
Single Unders
Double Unders

Prep The Front Squat

WOD:
Teams of 2,

AMRAP 18
*One partner completes the triplet, before other begins... I go, you go...
15 Double Unders
10 Overhead Plate Lunges
5 Burpee onto plate

*Score is teams total rounds and reps in 18 Minutes.

@ the 18 Minute mark,

The Team will complete a cumulative 55 reps of a Front Squat @ 205/145.
*only one partner working at a time. It may be taken from the rack.

070116 "Keep your teeth in your mouth"

Sugar in Food and drink has long been suspected to cause not just obesity and metabolic syndrome but tooth decay. Tooth decay and enamel depletion, though once thought to be merely a cosmetic problem, has recently been shown to bring about infection and disease . The amount of Sugar consumption that most americans take in through carbonated drinks, fruit juices, and sports drinks has increased cavities and tooth decay.

In the U.S. we are blessed with orthodontics and somewhat standard dental care for kids. In many countries in Central and South America who consume even more sugar and carbonated drinks that we do, are facing a public health problem due to kids with rotting teeth and infections that begin in the mouth.

Sugar and mouth bacteria create a sticky coating on the teeth where bacteria can grow. The bacteria eat away at enamel and then attack the tooth, draining it of minerals. Cavities are the next thing to happen and then once bacteria and disease has access to your body through your teeth, done deal. You get sick. Add to that, Soda is very acidic. If you have ever seen what the acid of soda can do to a penny that has been dropped into a glass, you can imagine what can happen to a porous tooth!

Don't let you or your kids get "Mountain Dew Mouth"!!! Don't drink soda. Soda is to your teeth as smoking is to your lungs! If you like the bite of carbonated drinks, try the Safeway Refreshe drinks or sparkling water. If you are totally addicted to soda, poor you, then save that 1 soda for a day when you want to treat yourself . But the moral of the story is to kick the sugar and soda habit. Save that beautiful smile and make your mom proud.

Baseline:

3 Rounds for Quality
:15 Side Hollow Hold "L"
12 Wall Ball Shots
:15 Side Hollow Hold "R"

Strength:
Push Press
5,5,3,3,1,1,1
*Keep the Reps Low, this should not take more than 12 minutes.

WOD:
10 Min AMRAP
Max Rep Wall Ball
*Every Minute, stop what you are doing and do 2 Snatch @ 75-80% of your 1 RM.
*For Fitness... Sub out Snatch for 5 Overhead Squats @115/75

050116 "Gymnastics is the key"

CrossFit bridged a gap in my life between training as an athlete and practicing skills necessary for fun and functionality. I was a single sport player but an ardent lover of the outdoors and so many times, the training for both did not overlap. CrossFit opened the door not only to the Olympic Lifts for speed but more importantly, its emphasis on gymnastic skills and conditioning has made me a better human.

Adult Gymnastics is an interesting subject to get into with most people. Partly due to the fact that most people think they are too 'old' to be doing it and mostly because it is hard to see a 10 year old crushing moments right in front of you that you can't do! Sensitivity over ability and a general lack of understanding keep people afraid to learn. But the truth is that skills can be broken down to very simple levels and the results are amazing in terms of enhanced quality of life.

Conditioning in gymnastics is a very understated benefit to a program. From basic holds to dynamic and repetitive skills, it takes a lot of muscular strength and conditioning to perform many things. The functional ability of the athlete goes through the roof when you can master your body. When you can develop the brain-body connections through a proper program you can expect to play your sport better, preform human movement better and overall be safer in what ever is demanded of you.

Along with strength, stability and power in gymnastics there is flexibility. As many of you have seen through training with me, I spend a good amount of time teaching each athlete to mobilize correctly for the movements as well as for particular 'sticky points'. Stretching is something that most trainers and coaches know very little about and are to hesitant or unaware how to implement it. Gymnastics demands that your flexibility is maintained and made better.

As opposed to weightlifting, Gymnastics is anything but boring. I have taught men and women as young as 6 and as old as 75 to tumble, roll, walk on their hands, squat on one leg, jump and move... The magic and joy that this brings to peoples lives is amazing. Humans are made to move. Gymnastics teaches us these things. It unlocks your ability to be human and even to remember what you used to enjoy as a child.

"I haven't done this since I was a kid" and "I used to be able to do this!" , these are sayings I hear constantly. And I ask why? Let's get fired up on gymnastics. Coming your way every day in some form here at Good Times CrossFit.

Baseline Mobility:

Pitchers Stretch/ Squat Flow

2 Rounds For Quality
400m Run
5 Pull Ups
10 Push Ups
15 Squats

Strength:
Box Squats
(Week 2)
3X5 @70%
3X5@75%

Skill Development:

Strict Ring Dips
EMOM 10

10 Reps Per minute
*Scale reps for quality of movement. Struggle is important.

040115 "Take Your apple another Way"

The benefits of the high fiber fruit have been studied and pushed since before Sir Issac Newton saw one fall from the tree. But have you heard about the benefits and uses of the fermented version of the apple? Apple Cider Vinegar has been shown to aid in all aspects of the digestion process including helping to increase weight loss. And if you don't want to drink it, you can clean your house with it... So many ways to benefit.

PreBiotics... By now I am sure you have read my blog posts about the benefits of PRObiotics but maybe not PREbiotics. Probiotics are primarily fermented or highly nutrient rich vegetables that increase the production and growth of digestive bacteria in the intestines and stomach. Apple Cider Vinegar is a great prebiotic if you buy the raw or unprocessed version of the liquid. As an adage to your meals or pre-meal drink, you can ramp up the amount and power of your digestive bacteria.

When you boost the digestive power of your system you inherently begin to digest more efficiently . Efficiency means weight loss benefits can be seen over a faster period of time. Apple Cider Vinegar is high in acid and when that enters the stomach it creates a high volume of HCL (hydrochloric acid). HCL is a vital ingredient in the breakdown of proteins and can disrupt the absorption of starches. By passing starches through your GI system and absorbing the dense proteins and vitamins, you let the crap go by and absorb the good!

Correct absorption means that your blood sugar is more balanced; hormones are kept in check and life is better all around.

Sold at every grocery store; Apple Cider Vinegar has more uses than just digestion. Use as a weed killler, furniture cleaner, and in skin care.. But make sure you buy the most unprocessed version to make sure you get all the benefits that this mighty product has to offer. Start your 2016 off right and step into proper health.

Baseline:

Hamstring Distraction Mobility/ Lat band Mobility

6 Min AMRAP
Lateral Cone Drill
10 One Legged Deadlift W/ KB 53/35
10 Windmills

WOD:
"Tabata Mash Up"
8 Rounds of :20 work/ :10 Rest
*Proceed from one exercise to the next. Very little rest time between tabata, just set and then go!

1) Handstand Push Up
2) Deadlift 155/105
3) Strict Toes To Bar
4) Hang Power Clean 155/105

Cool Down:
2 Mins Hollow Hold
1 Min Couch Stretch (ea leg)
2 min Superman Hold

281215 "politics at odds with nutrition science"

It is not a big surprise that Scientists are in the pockets of politicians. It should also not be a surprise that even scientists are motivated by their own agendas and then backed up by certain policies or sides in politics. All you have to do is look back in our Countries Nutrition history and see prime examples of this happening. And even today we can see a new wave of influence by political parties to drive their interest forward.

I have written about the establishment of the Nutrition policy of the 1950's wherein Politicians backed up by a group of supporting scientists drove the American Population to go low fat and high carb in an attempt to lower the overall cholesterol levels and curb heart disease. Though the American Heart Association came out against such policy, the 'science' was driven forward by politics rather than true science! Groups of scientists are funded by groups of politicians and agenda driven individuals as research science is not the most glamorous and well-paying jobs out there.

In 2015 the Republican party has gotten behind the driving change in the nations Nutrition Policy. The organization has come out against "politics" in defining Nutrition Policy, and backed the 'meat is good for you' chants. With fat not being such a culprit in poor health, but rather carbs and inactivity; modern Nutrition science is showing that standards need to be changed nationwide.

What is interesting is that, just as the GOP is backing a de-politicization of nutrition... it must be noted that the Beef and Poultry industries are key lobbying groups for the republican party! As I explained in my Farm Bill blog post a couple months ago, the Republican party has deep roots in those industries... think Iowa and Texas....

The rule is to just do your homework when you are reading and being influenced about Nutrition science. Not everything can be trusted. While the tide may be changing in a better direction for the future of our countries nutrition policy, being vigilant and knowledgable about what is propelling the change has to be heeded.

Politics drives change, sometimes good...many times questionable... Nutrition science is not immune to the hand of politics. Keep your eyes open and do your homework.

Baseline:

Ankle Flossing/ Hip Flossing

Squat Flow....

2X
350m Row
12 KB Standing Toe Touch

Strength:
Box Squats
(week 1)
3X5 @ 65% of 1rm Squat
3X5 @70%

Consistency Work:
EMOM 12
Even : 6 Toes To bar/ 6 Front Squats 155/105
Odd: 8 Burpee/ 8 KB Swing 70/53

231215 "Team Dynamics"

Team dynamics are an important part of CrossFit. To share the experience makes us understand the struggle better. Understanding breeds compassion. Compassion is the end goal of the human experience.

Baseline:

Mobility; KB Calf Stretch/ Frog Stretch
20m X Frog Jump
20X Super man Rocks
20m X Lateral Hop
20X Hollow Rocks
20mX Burpee Broad Jump
:20L Sit
2X Triple Jump

Strength:
Back Squat
Week 3 (Pausing Back Squat)
2,2,1
3@62%
3@65%
2@68%
2@72%

Rest 5 mins

20 Reps @ 35-37%
Free Tempo
(Unbroken)

WOD:
'Team Workout"
3 Rounds For Time

25X
Cal Row
Burpee
SDHP
Wall Ball
Box Jump
Push Press

Rest 1 min Between Rounds

221215 "Sub out the Crap for the Good"

The Holidays bring about our obsession with cooking. To honor and serve each other with well cooked food is so innately human, that Jesus did it on the regs.... No joke.

During Christmas we bring out our age old recipes or our go-to's that everyone will love and devour. These recipes usually call for 1. Sugar 2. Lots of Useless Carbohydrates 3. Love. I'll take 1 out of the three..

So what about this year, spicing things up a bit and changing out the crappy food with good, wholesome food that will nourish the bodies of your loved ones? You in ??

Here are a few ways to change the everyday recipe into something new and exciting.
1. Sub out your bread stuffing for a Chorizo and spice stuffing .
1 pound chorizo sausage, squeezed from casings
Olive oil (if needed)
2 large celery stalks with leaves, thinly sliced
1 large onion, chopped
5 large garlic cloves, minced
2 tablespoons dried Mexican oregano
1/2 teaspoon cayenne (optional)
2 Granny Smith apples, peeled and thinly sliced crosswise
2 cups reduced-sodium chicken broth
1/2 cup chopped flat-leaf parsley

2. Sub out mashed Potatoes for Mashed Cauliflower.
-Simply boil and mash with lots of Grass Fed Butter.. Yum. But watch out, this could spell gas for a lot of your family.

3. Winter Squash or Beets for Veggies.
-Winter Squash comes in so many varieties and they all have different characteristics and traits which make them unique. Roasting them with herbs and butter is my favorite but prepared in different ways can give you lots of options for your carbohydrate choices.
-Beets are badass. Period. The are a natural anti-inflammatory, they taste good roasted, delicious with goat cheese, they are red or golden... simply a delightful vegetable. And packed with vitamins.

4.Finally sub out your sugar with a hint of maple syrup. Maple syrup will still spike your insulin and can lead to similar effects that refined sugar can have but generally it is easier to limit the intake while limiting the processed B.S. that comes with regular sugar.
-In Cranberry Sauce
- In your desserts.
-Even on your roasted Nuts. Yes.. Roasted Nuts.

Think outside the box this year and enjoy the Holidays somewhat guilt free, and never have to skimp on the portions. Train Hard, Stay Focused.

Baseline:

3 Rounds For Quality
200m Row
15 Wall Ball
8 Strict Toes To bar
15 Russian Twist W/ Med Ball

Clean and Jerk Progression

WOD:  "13.4"
7 Min AMRAP
3,6,9,12,15...

Clean and Jerk 135/95
Toes To bar

Accessory Work :
3X8 @ each Exercise
Single Arm bent over Row
Single Arm Press
Hip Extension

211215 "Don't Lapse"

This week marks the beginning of the self-control gauntlet that is the Holiday season. Parties, get-togethers, drinks with friends; if it is all going to hit at once... it will be this week. What I am here to remind you is that self control is very important as you don't want to waste all the gains that you are making.

Only a couple days of gluttony can lead to fat storage in the liver. Even within 4 hours of eating, the body begins to store calories to fat. To hedge against your storage capability is; first and foremost, eating consciously. Eating consciously is one part planning and 3 parts implementing good judgement. Secondly, you need to keep working out and being active. The community and the gym are here to have your back if you need to get a quick training session in or just want to go for a run during the holidays .

CrossFit can cue your body to keep the fat burn going long after the workout is over so obviously I say, "Do More Fitness"... But simply cutting carbs and sticking to whole food proteins and Fats which decrease the likelihood of insulin spikes and even fat storage.

Either way, do not fall off over the next couple weeks. Keep hitting it hard and go into 2016 strong and healthy!

Baseline:

Lat Band Mobility/ Banded Hip External Rotation

6 Min Quality AMRAP
10 KB Swing
8 KB Overhead Lunges
10 Windmills

WOD:

Aerobic Conditioning:

10X :90 Work/:90 Rest
30 Double Unders
10 DB Snatch 45/30
Max Rep Push Up *Record total Reps

Rest 6 Mins

For Time
15-12-9
Power Snatch 95/65
*Sprint 200m Between Each Round

Rest 3 Mins

Plank Hold :80,:70,:60, :50, :40,:30,:20,:10

Perform a :10 L-Sit on Rings after each plank hold

171215 "Snatch Your Face Off"

Baseline:

4X 200m Row
Rest =Work 1:1

20X
Banded Good Mornings
Banded Hamstring Pulls
Banded Pass Thru
Banded Trunk Twist
Banded Row

Weightlifting:
Snatch Complex
Power Snatch +Squat Snatch
*Work Up to heaviest load in 15 mins

Rest 5 Mins

Barbell Conditioning:

Take 70% of your total from Snatch Complex,

Do 33 Power Snatch For Time (Jonah's Birthday)!!!!
*Every Time You break, do 5 Chest to bar Pull Up...

Fitness WOD: ( To Be done in Lieu of Weightlifting)

15 Min EMOM
Odd- 20/15 Cal Row
Even- 12 Alternating KB Snatch

Rest 5 mins

100 KB Swing 53/35
* Every time you break, do 5 Pull Ups.

161215 "Why diets don't work"

WHY DIETS DONT WORK PART 2-

Yesterday I encouraged you to do do some research into the Hypothalamus, a ancestral and important part of our bodies function.

We covered its use and how it acts as a central "thermostat" in the body by regulating temperature and endocrine functions.

Today we will build upon this subject by touching briefly on energy use in the body. When under stress or during periods of physical exertion the body will respond by dumping chemicals in our organs to speed up, maintain focus, and provide energy. This is transferred to the organ systems which produces ATP (energy) for the system to function and calories are burned or recruited to preform function. Whew!! That sounds tiring in itself. Well the body does this seamlessly thousands of times a day and is generally efficient at it. Your body knows you and your needs even better than you think it does.

So.... how does dieting come into this... man??

Nutrition in all forms is what our body processes in order to produce energy, chemicals and action. Dieting or caloric restriction can hinder the bodies process or production and absorbtion. Since most diets work off of caloric restriction or cycling certain nutrients at intervals your body will adjust by going into shut down mode and preparing for troubles.

Stress is a byproduct of dieting as well. Many of you have experienced this in forms of temptation and worry about what foods you want, what foods you should be having, what foods you have eaten and what foods you are going to eat. Stress is bad. Stress is inefficient and the brain does not like this. So what happens, it reacts by going defensive.. It provides just enough energy to maintain status quo and strips other organ systems for the extra when needed. A great example is the 35 year old who notices that they aren't as skinny as they want to be so they go on a caloric restrictive diet and start a hardcore running regiment. One month and 30 packs of sugar laden yogurt later, the 35 year old notices that the weight loss has been minimal and the belly or thigh fat is still there!!! OMG... well this is the brain telling the musculoskeletal system to go f*%k itself and to get energy elsewhere which means that all the calories have been burned from the same place that the 35 year old wanted to make gains in!! What has remained is the fat stores necessary to sustain brain function during the stress time.

What this person needs is a lifestyle change. This person needs to make the shift from "controlled eater" to an "intuitive eater".

Which is where we will go next and I will end my rant on dieting. Controlled eating is the term used for those who diet or for those who have eating disorders. Controlled eating has been linked to binge eating, extreme mental stress, eating disorders, and obesity. Controlled eating puts undue energy into a necessity which should be as effortless as breathing.

"Intuitive eating" is quite the opposite. This term could be used in conjunction with 'mindfulness' and 'consciousness' when referring to what you stuff your face with. Just like the way in which we act in a manner which is conducive to a healthy society, we should make the same connections with food and our body and mind. The process of lifestyle awareness and food choices is one which is inherently pragmatic. The balance of healthy life choices in regards to food AS WELL as actions will reward the individual with a balanced and stress free existence.

If we are to, Do away with eating disorders, Keep our energy levels focued and balanced, Live a high quality life, Keep obesity levels low, Keep our "Set Point" low...then a more intuitive way of eating will be key. And it is simply living presently in your actions instead of reacting to how your body feels afterward. Instead of caloric restriction, institute slower paced eating. Instead of carb cycling, try smaller amounts and be objective about the way they make you feel. Instead of stressing about what to eat and just eat clean. And finally instead of limiting the amount of times you eat in a day, eat when you feel hungry and be objective about true hunger and boredom or depression.

Dieting is a temporary fix for a long term problem. Intuitive eating brings your LIFE into perspective and allows for you to be present as well as set goals for the many years to come. As I have explained it is less about the calories and more about where your head is at. You may think you are tricky but your hypothalamus holds the strings that move your body. Do you think it is time to meet yourself again?

Baseline:

Double Under Warm Up
-Singles for 1 Min
-High Knees For One Minute
-Skipping for 1 Min

Preform Complex Unbroken.
5-10-15-10-5
Single Leg Hops
Singles
Doubles
*If you screw up, go back to the last completed set and begin again.

Skill Development:
Gymnasty 12
(For Quality)
-20m Handstand Walk
-10 One Arm Push Ups
-10 Pistol Squats

Partner WOD:
Teams of 2, each athlete does a set, then tags partner in.

(15...switch..15...switch...12 ...switch...12...switch... so on and so forth)

15-12-9
Burpee Box Step Ups W/ DB 45/30
*Partner does 22 Dub's before switching out.

12-9-6
DB Box Step Ups
*Partner does 20 Dub's before switching out.

9-6-3
Box Jumps 24/20
* Partner does 18 Dub's before switching out.

141215 "Paleo Solutions for Everyday Living"

I have been having intermittent Nutrition discussions with many who have wanted to dig deeper to reach goals, understand more, and get the most out of their fitness discipline. What I have found to be a consistent linchpin in everyones lifestyle is the use of sugar.

So I am here to tell you straight out... I feel you... I feel for you. Sugar is pervasive and so addictive that I understand completely why you have such a hard time kicking it. Caffeine, Nicotine, Sugar. They are no joke and to limit or cut them from your lifestyle, takes dedication and support.

What I will offer is recipe solutions so that you can enjoy cooking and begin to make the switch to a no-sugar lifestyle.

Today I am going to give you a recipe that Cristin and I use often on special weekends or that she makes a lot of and we keep for breakfast treats. And since most people often times grab the nearest thing (usually carbohydrates) first thing in the morning, I think this is a great way to set yourself up for success so that when added to a high fat/protein breakfast... your body will respond well to weight loss or performance.

With this recipe what you will notice is the omission of sugar outside of the banana itself. And let this be a heads up that if you plan and live consciously, fruit intake is really all you will need to fulfill your sugar cravings. You will get some good fats and simplicity. Enjoy and thrive!

PALEO BANANA MUFFINS

Ingredients
4 bananas, mashed with a fork (the more ripe, the better)
4 eggs
1/2 cup almond butter
2 tbsp coconut oil, melted
1 tsp vanilla
1/2 cup coconut flour
2 tsp cinnamon
1/2 tsp nutmeg
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
Instructions
-Preheat oven to 350 degrees F. Line a muffin tin with cups or spray generously with coconut oil spray. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a spoon, fork, finger... whatever, blend ingredients and combine.
-Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, making sure you get all the ingredients mixed throughly. Distribute the batter evenly into the muffin tins, filling each about two-thirds of the way full.
Bake for 20-25 minutes, until a you can touch the tops and get a medium firmness in the muffin. Serve warm with LOTS of Grass Fed Butter. Or store in a sealed tupperware on the counter.

Baseline:

400 M Run
10M Elbow To Instep
15 Squats W/ Pause At Bottom
10m High Knee Pull
10M Quad Pull W/ Reach
20m Lateral Shuffle -Hips Low
10 Alternating Toe Touches
10 Divebombers
20M Carioca
10M High Skip
10m ButtKickers

Skill Development:
Pull Up Progression
-Grip and ROM
-active Shoulder Position
-Shoulder Pull/ Push
-Skip
-Hip Bridge
-Scaling options

WOD:
For Total Rounds and Reps

4 Min AMRAP
5 C2B Pull Up
7Deadlift 155/105
9 Hang Power Clean

Rest 4 Mins

3 Min AMRAP
-Use same Rep Scheme

Rest 3 Mins

2 Min AMRAP
-Use Same Rep Scheme

Rest 2 Mins

1 Min AMRAP
-use same Rep Scheme

You done!!

*Begin Each AMRAP from the beginning of the triplet.

111215 "Deadliftapalooza"

Turmeric is quickly becoming my go-to for everything. When I ache... turmeric... When I feel sluggish... Turmeric... When I feel sick... Turmeric. And it is all for good reason!

Turmeric is a powerhouse of anti-inflammatory properties as well as very high in antioxidants. Anti Oxidant levels in your foods can help with cellular damage and longevity.  When you have properly working cells that are able to heal themselves and a GUT that is working properly you decrease the inflammation process in the body.

Cancer is directly linked to increased and prolonged inflammation in the body. Cancer cells love to grow,divide and overtake anything that they are connected to. Anti-inflammatory Turmeric decreases the chances that cancer and even viral infections throughout the body can take hold. It is also used for headaches, bronchitis, colds, lung infections, fibromyalgia, leprosy, and fever. This thing is powerful.

Turmeric pills are one way of getting a daily dose and so is mixing directly in your smoothies and sauces. The spicy nature of the herb has been most notably used in Indian food although it is growing in popularity here in Hawaii. In addition, I have read that when you mix Turmeric with Black Pepper; you increase the absorption rate and potency in the GUT!

As we rebuild after physical exercise or assist our immune systems during the winter months, Turmeric is a great way to do it! Locally source your spices just like your food whenever possible and try and buy the least processed spices to ensure quality and potency! Consume and thrive!!

Baseline:

2X
15 GHD Hip Extentions
20 Banded Rows
15 KB Standing Toe Touches

Skill Work:

Mastering the Supine Ring Pull; Flat back, Range Of Motion, Feet Elevated.

Deadlift weight changes and Set Up: Staging Weights, breathing through transitions, smooth is fast

WOD:

10 Deadlift 135/95
10 Supine Ring Pull Up
15 Deadlift 185/135
10 Supine Ring Pull Up
20 Deadlift 225/155
10 Supine Ring Pull Up
25 Deadlift 275/200
10 Supine Ring Pull Ups