040416 "Turmeric VS. Inflammation"

Before I began to study Turmeric the image that always popped into my head about the herb is yellow curry. Turmeric is the rooted herb, cousin to garlic, that gives curry its yellow and reddish color. But as i began to read about the product, I was amazed with its anti-inflammatory and anti-oxidative properties. As a brain guy I was also encouraged by the studies which found that Turmeric and Curcumin greatly influence your cognitive behavior.

So I continued to study.. Here are a few things that I found.

First let me begin with a topic that is near and dear to me. Inflammation. This natural process for fighting off disease is quickly becoming the root cause of most disease processes that kill Americans every year.

See... Inflammation occurs when you cut yourself or if you get some gnarly bacteria in your body. This kind is good. The body rushes white blood cells and all the natural ingredients for healing to the site and shit is handled. BUT... Chronic Inflammation from inflamed gut lining, swollen organs and damaged blood vessels.. the problems caused by a poor diet and sedentary lifestyle; well this type of inflammation kills quickly and is generically labeled as diabetes, heart disease, obesity, Coronary Artery Disease... the list goes on and on.

Turemeric and its active ingredient Curcumin are one of most powerful anti-inflammatories in nature. While the Curcumin level of whole Turmeric is rather low; as a supplement, the Curcumin is isolated and the levels are highly elevated. This means that instead of eating and snorting Turmeric with each meal, you can find a good supplement capsule and get the desired effect.

Next, I will expound upon the brain enhancing properties of this herb. Remember Human Growth Hormone? The stuff that every pro baseball player seemed to be taking a few years ago. Remember the effects it had on the body? Well.... Turmeric and Curcumin are Brain Growth Hormone! No, I'm not kidding.

This powerful herb has been shown to activate Brain Derived Neuro-tropic Factor (BDNF) which drives our cognitive function within the Hippocampus. For a while now, brain scientists have seen that brain and neurological diseases have been linked to low levels of the BDNF; Alzheimers and Dementia being two big ones. Interestingly,  Curcumin and Turmeric supplementation have been shown to increase neuronal development and actually make you smarter. Crazy right.

Finally. There are certain things that can enhance the effects of the herb like, taking it with black pepper, and eating Turmeric with a high fat meal to increase absorption. But focus first on getting more of this goodness all up in ya!!

New Chapter Supplements, like this sold in Kukui'ula Market is a very high quality herb supplement. By keeping the herb free of chemicals and pesticides you are ensured that it is not only 'non-GMO' but also processed in a very 'organic' way. So at your leisure, check out Turmeric as a supplement and begin to find recipes to cook it with.

Let nature fight the fight for you. Add Turmeric to your diet and let the healing begin!

Baseline:

Banded Low Back Mobility and Hip Activation Drills

Running Prep:

Heel/Toe Walk
Groiners W/ Squat
High Knee Pull
Quad Pull
Pigeon Pulling Drill
Samson Lunge
Marching High Kicks
High Knees
Butt Kickers
Carioca
Arm Swing
Sideways Jumping Jack

Running Prep :
Week 2

Falling Starts; 40m , 100m, 200m
*rest is walk back to start Line

3X
200m Jog
200m Run at 75%
200m Sprint
*focus on Change of direction and rest will be :90 in between each set. There is NO rest in between segments.

WOD:

For Time
10-8-6-4-2
Man Makers 45/30
Box Jump 30/24

010416 "What the Heck is a PREbiotic"

Probiotics.. The healthy bacteria that keep our digestive system and immune system running well and free of harmful bacteria. These we know. Food Producers are rapidly finding ways to fortify their products with these little buggers or hype up the fact that their products contain these good guys.

But what are PREbiotics? Well, prebiotics are essentially food for the good bacteria in your gut. Gut bacteria love to eat these non digestible products as they fuel growth and activity. The skinny on these products is that they are non-digestible carbohydrates that are full of fiber.

Our digestive system is a fascinating place. Let's take a quick look... Lets say you eat raw kale or asparagus. Pretty hearty and rather fiberous I think we can all agree. Well, as this otherwise useless carbohydrate enters into the stomach and further down the digestive system, Bacteria use it as a food source and what they produce is great for our health. Not only does this fiber rich food get used for something other than to help grandpa take a poop, the bacteria metabolize it and in turn create short chain fatty acids and other enzymes that keep our digestive lining healthy and gives us essential balance to our otherwise turbulent system.

Here are some cool facts about PREbiotics:
1) They produce Butyric acid which helps keep the lining of the intestines working properly.

2) Lowers PH in the stomach. This helps keep pathogens and CANCER from forming.

3) Enhances our ability to absorb vital minerals like calcium, magnesium, and iron.

4) Lowers GHRELIN in the stomach which is the enzyme that tells our body we are hungry. So eating high fiber probiotics can help you maintain proper hormone levels and help with weight loss.

Now for some real truth.. You probably do not eat enough of this stuff. High fiber, prebiotic foods are primarily not grab and go choices at the local grocery store. Also they are devoid of sugar... Not a cool thing for Americans. The recommended daily amount is a mere 12 grams and yet we still can't hit that mark.

Here is a list of some great choices for PREbiotics:

1. Raw onion & Cooked Onion
2. Raw Garlic
3. Raw Kale
4. Raw Asparagus
5. Artichokes
6. Yams
7. Jicama or other rooted vegetables.

I have been touting the importance for gut health for a few years now so I hope that it is starting to sink in. Keep your eating conscious and your shopping on point. My goal is to get you all looking good on the inside just as I have been doing on the outside.

Baseline:

60m Shuttle Sprints
15 Ring Row
15 Push Up
50m Skipping Forward and reverse
15 DB Bent over Row (ea arm)
15 Ring Push Ups
40m Carioca
15 Strict Pull Up
15 Burpee

Skill Development:

Practice Muscle Up Progression for 15 Minutes
-Jumping Muscle Up
- Negative Muscle Up
-Muscle Up Pull Through
-Hips to rings P/U
-Ring Dip Supports

WOD:
21-15-9

Chest To Bar Pull Up
Wall Ball

310316 "USA Olympics 2016"

As many of you may already know.... I am kinda keen on USA Gymnastics. From our athlete development to world class coaches, the Mens and Women of USA Gymnastics look strong going into Rio 2016.

Beyond that, I would like to say that this Olympics; though mired in the usual politics and rants about the host country, is set to be a great display of American Greatness!

Does that sound Crass? Hell Ya. I am sure truly a patriot when it comes to the olympics. Sport transcends the politics, social problems, and gossip that makes me frustrated about the USA. The athletes on stage at the Olympics are champions of persistence, determination, and camaraderie. The USA has been making and bringing forth amazing athletes since the Olympics began in 1896... which we crushed in gold medals by the way!!

Here

is a video highlighting the Womens Gymnastics program. Watch, get inspired and fired up because the Olympics are coming and you will be able to appreciate the amazing humans excelling at what they love. Just like you do every day in CrossFit.

Baseline:

Lat Band Mobility/ Bully Stretch

3X
30 Double Unders
25 Push Ups
20 Jump Squats

Skill Development:

6X
3 Strict Press @ 73-76%
:20 Overhead Hold after 3rd Rep
*Rest as needed between Sets

WOD:

EMOM 15

5 Rounds Of:

Min 1: :30 Hang Squat Clean 125/85
Min 2: :30 Ab Mat Sit Up
Min 3: :30 Jerks @ 125/85

300316 "You and your Threshold"

What makes you stop cycling during a high rep workout?

Why do your legs and lungs burn during a sprint?

The answer lies in how your body utilizes and metabolizes oxygen. Just like your physical inspiration and exhalation through the lungs, the cells within your body breath and replensh themselves in the same way. When you stress your organs and muscles during an intense bout of exercise, the cells within your body increase their respiration rate just as you do. But not only do they 'breathe' but they also consume a large amount of glucose in order to produce ATP (energy).

Just as you consume and then dump excess, the cells consume oxygen and 'dump' hydrogen ions thus making the amount of Hydrogen in your blood and muscles rise as you preform more work. When your acidic levels rise (too much hydrogen) it is said that your pH rises (precent hydrogen). What you feel when this happens is a burning or soreness inside your muscles that can last for mere moments or sometimes days!

So how do you, CrossFitter, delay the onset of that acidosis and go harder longer?

Well it is done in two ways.

1) Build your VO2 max through aerobic training.

2) Frequently test your Latate Threshold.

In our gym, the types of workouts vary greatly. Some days you are doing a 7 minute workout and others it can be 20. In the 20 minute range you are training your aerobic (with oxygen) capacity and coupled with the different exercises we get to train your body to not hit its 'threshold' but to continue for long durations without stopping.

The Latate Threshold training is when we go balls to the wall on a sled drag or a 'Fran' type workout. This training helps raise our cells capacity to efficently utilize oxygen under duress. By constantly testing this, we burn many calories and teach our body how to sustain a greater workload at a faster pace (we become more FIT)!.

So feel the burn and love the struggle. You body is learning how to adapt every day to whatever is thrown at it. If you are picking and choosing your workouts, then there is probably something you are running from and it will show in your varied perfromance. Come often and give all you have to each Workout, you will develop into the Elite Athlete you want to be.. I promise.

Baseline:

Running Prep:
-Leg Swings
-Calf Stretch
- Plyo Step
- High Knees
- Butt Kickers
-Fig 4 Drill
- Caricoa
-Power Skip W/ Arm Swing
- Falling Starts
-Banded Buddy Pulls

Running Speed and Endurance :

Week 1
3X

200m Quick Jog
200m Run @ 80%
200m Sprint

*rest :45 Between runs

WOD:

Partner AMRAP 15

50 1 Arm DB Snatch 45/30
50 Box Jumps
50 1 Arm DB OHS
50 Partner Over Burpee

* Top score wins a smoothie!!

290316 "Immortality is coming"

I would like to first applaud the hand full of people who saw the whole CrossFit Games Open through to fruition. You assuredly learned something about how deep you can dig and in turn learned a whole lot about yourself!

Now. Did you know that in the next few years we could be using technology to halt or delay the aging process? Crazy right?

Let me put this into perspective. The tech giants of the silicon valley are not just concerned with how to search for things on the internet or how to develop business solutions, they are trying to find ways to keep you alive indefinitely!!

In the Link to the Popular Science Article  I found, you can read about how there is some big money out there for solutions to this ver HUMAN problem. As a response to diseases like Alzheimers, and stress, experts are looking to sidestep the effects on the human body to allow you to maintain your cellular health and resiliency.

Stress and disease are killers. Look at every sitting president.. Watch how they quickly lose all color pigmentation due to stress while in office. Dementia and other brain diseases are also being shown to have the root cause in stress and inflammation. If you can't manage it, HACK IT!

2016 can mean immortality for you... Who knows.

Baseline:

Rotator Cuff Drillz

Hip Mobility Drill

6 Min Quality AMRAP

12 Wall Ball
12 Med Ball Sit Up
24 Toe Touches
:20 handstand Hold
Skill Development:

Kipping Pull Up Progression

WOD:

"Jackie"
1 K Row
50 Barbell Thruster
30 Pull Ups

Strength Competancy:

BackSquat 3X6 @76%

280316 "Going WILD with fish??"

One of the true blessings that we have here in Hawaii is the majestic and bountiful Pacific Ocean. This great provider generously provides food for the entire world in many forms. One thing we take from Hawaiian waters is the fish. What I want to explore today is some concerns about what fish to eat and how much is too much.

By and large, fish caught around the Hawaiian islands is cleaner than many other fisheries around the world. Human caused pollution is still a real problem though. From heavy metals to pesticides, the impacts  are catching up with us and poisoning our food. One of the main concerns that comes up often is the high levels of Mercury that is present in fish. Mercury, first off, is a naturally occurring metal that is turned into a cancer causing agent when bacteria metabolize it and form Methylmercury.

One way to combat the intake of methyl-mercury is to not consume the largest of all fish, (swordfish, marlin, blue fin tuna), as they eat many small fish and are exposed to much more bacteria thereby increasing their levels of mercury. As with anything, moderation is the key so if you do enjoy or are blessed with catching a fish like this, then by all means... eat it and be thankful.

Pesticides and antibiotics are some other scares that the world's fisheries are experiencing. Pesticides are everywhere. Not only should we be concerning ourselves with the GMO/pesticide use on our crops and livestock , remember that all things run tot he sea. Irrigation runoff and storms are creating measurable deposits in our streams and rivers which is dumped right into the sea. I have seen images from space which show a frightening illustration of runoff after large storms in California. Th plume of dirty water extends some 50 miles out of the S.F. bay and into the Pacific! Reef fish or smaller predatory fish are more prone to this contamination as they are more likely to feed on the plankton and sea grasses near shore. Luckily, Hawaii is doing an ok job with this but as the sugar cane industry dies and creates more fallow ground, the runoff from soil is still a threat.

Antibiotics pertain to farmed fish. Some of these massive farming operations, as in Salmon and Tilapia, feed the fish a primarily grain based diet. Fish are not a naturally grain friendly animal. Plus there are sometimes hundreds of thousands of fish in one holding tank. This many fish, fed with an unnatural diet is a breeding ground for parasites and disease. Thus antibiotics are pumped into the fish and in turn we consume the antibiotics. Just as in our beef and chicken, antibiotic consumption is increasing the 'superbugs' which are diseases that modern antibiotics cannot kill! So watch that.

Consumption of fish has wonderfully positive effects on our overall health. Some have very beneficial levels of Omega-3 fatty acids as well as a clean source of protein. The variety of wild caught fish like Halibut, Salmon, and AHI give you many sustainable and healthy forms of fish that can be eaten 3-4 times per week. Sustainable Shrimp and Prawns from hawaii are lower in Omega-3's but still are a good source of protein.

If GOING WILD is not always an option, there is still some very good farm raised fish. With the research that I have done, U.S. is always the best option when it comes to farm raised. Standards are generally higher for environmental impacts, animal conditions, and water quality. Coho Salmon, Halibut, Sea Scallops, Oysters (many types), and Char are just some of the sustainably grown seafood types. Read before you buy. Look beyond the big 'all natural' labels and look for emblems of 'organic' and 'ASC Certified' to know that you are buying the best out there.

The bottom line is that you should know the food you are putting in your mouth. Just as with beef and chicken, Fish should be free of antibiotics and hormones and preferably come from a clean fishery. Good Luck and do your research!!

Baseline:

Banded Hip Distraction

Agility Warm Up; Linear and Lateral Movement, Tuck Jumps, High Knees, Skip Drills

Strength:

3X6 Pendlay Row @ 135/95
3X6 Romanian Deadlift @ 135/95

5X5 Deadlift @ 70%
*Rest :90 Between Lifts

WOD:

3 X
75 Double Unders
21 Ring Dips

250316 "16.5, OH SNAP"

Well, I can honestly say that I didn't see this one coming. Cristin and I went back through the years and plotted the repeats that were possible and this workout (formerly 14.5) drew our attention but never made it to the short list because we already did the burpees!

Thusters... Yes I knew that there was a VERY high probability that these would be in the workout but would they be paired with another element or perhaps a couplet? Well, no I know.

In 2014 I had the privilege of being on the floor and watching Froning, Holmberg, Briggs, and Thorisdottir go at it. They blew me away with how incredibly smooth it looked. I even got duped into believing that I could beat their times. I was dead wrong.

This couplet and rep scheme are surprisingly deceiving. I know that one of my coaches threw up during this workout, another member spent almost 40 mins trying to complete it RX! So don't get wrapped up in trying to pace yourself like the studs in the announcement, play your own game and make it through efficiently!

Here are some tips;

1. Thrusters need to be made as easy as possible. Mobilizing so that you have perfect vertical Front Squat form and an open shoulder will do you a lot of good. Imagine yourself as a piston in a car, moving up and down with no deviations. Getting the hips, shoulders and wrists supple is key.
2. The Thruster itself is weighted just right! Getting big sets in the beginning and resting at the top of the movement with the bar overhead will allow you to get good breaths without dropping the bar. All this being said, if the weight is a lot to handle, do not go to red line or try to make the movements too fast. Breaking up the sets into nice numbers will allow you to keep the pace quick. Have your judge count out loud your rest seconds and encourage you to get back to the bar .
3. Burpees are gonna get messy. You will probably reach a point where your chest will feel glued to the floor and you won't want to get up. Move past those thoughts quickly. I guarantee that you have the mental strength to get your ass up off the floor and stand tall. Have that much respect for yourself. To keep the 'get up' less taxing, try to open the foot stance and allow yourself to jump into a squat stance rather than pull your feet close together under your chest. You will be rewarded with a low back that is not smoked after the 21's!
4. Light at the end of the tunnel. Once you get through the 15 thrusters the workout is pretty much over. Make sure you have gas in the tank to pick up the pace; especially in the 9's. Sing a song, turn your brain off, focus on your breathing, whatever it takes, just move quickly at the end.. towards your goal.

Good Luck and congratulations on another amazing Opens year. Take account of what worked and what needs improvement. Let me know and we can address these things. I am all about transcendence. Move yourself from one achievement to the next struggle. Achieve that and repeat. This is how we move forward and keep ourselves growing as people and athletes.

Baseline:

Wrist Mobility: 2X :20 Banded Distraction, 10X Reverse Hand Push Ups

Tricep Mobility: 2X :20Raptor Claw banded Mobility/ Lat band Mobility

Squat Mobility: 20m Banded Hip Activation, Squat PNF, Squat W/ T spine Mobility

5X 10 Cals on Rower. Pull Hard and then let heart rate come down to just about normal before going again.

WOD:
16.5 ... For Time

21-18-15-12-9-6-3
Thruster 95/65
Burpee Over Bar

230316 "Why diets don't Work, Part 1"

WHY DIETS DON'T WORK. PART 1

Today is the beginning of a two part series on why diets do not work. Dieting, in its essence, is a temporary fix for a long term problem. What I will explain is that a holistic approach to your lifestyle must be regarded as the ultimate cure for ailments, behaviour modifications, and overall health and wellness.

So let's begin with the neuroendicrine system, a simple place to start

right? Well deep inside your brain lives a very small but very important part called the Hypothalamus. Think of this as the thermostat in your house which regulates the temperature and if you have one of the new fancy ones it controls security, lights... the whole bit. That is what the hypothalamus does, controls the homeostasis of the entire body; this includes the autonomic, behavioural and endocrine systems.

WOW that is a lot of shit for a small portion of the brain right? Yeah... but it was totally necessary as we developed into intelligent beings and grew with the planets ever changing environmental demands. The hypothalamus told us to not burn energy when famines came, gave us the sensation that sunlight was good for the body,and allowed us to process sensory information over thousands of years.

Well this beautiful piece of natural development is also what regulates your own bodies weight by what neuro scientists call your "set point". The hypothalamus you were born with is what has been regulating you and watching you grow for many years. The average amount of energy burned, fat stored, and calories needed is directly proportional to the standard it was given at birth and throughout your life. Now the interesting thing about this device in our brains is that scientists have found that your 'set point' does not go down easily. That is you cannot diet your way into changing your hypothalamus; but it can go up. Chronic obesity and folks that are overweight can actually turn your 'set point' up!

Crazy right!

The good news is that this incredibly smart part of the brain is actually dumb to the outside world. Which brings me to external influences on the internal parts of the body. With mindful living and eating habits done over the course of years, you can maintain your hypothalamus and teach your brain to live on an even plane without desires or cravings. What I will get into tomorrow is the this idea of the 'Intuitive Eater".

The hypothalamus is the key to your wellness success. Understand it and you will understand the bodies process better! Ponder that for the night. See you tomorrow.

Baseline:

Lat band Mob/ Bully Stretch/ Scapula Distraction Mob

Snatch Warm Up;
3X @ Each Movement
-Straight Legged Deadlift
-Down/ Finish
-Elbows High
-Muscle Snatch + 2 OHS
- Snatch Drops 2,4,6
-Snatch Balance
-High Hang Power Snatch
- Hang Power Snatch +OHS

Barbell Conditioning:
7X :90
Power Snatch
7 @60%
6@70%
5@75%
4@80%
3@85%
2@90%
1@101%
*complete the amount of reps in the required time, if there is time left you may rest and load bar for next round.

WOD:

7 Min AMRAP

7 Push Jerks 125/85
9 Burpees

210316 "Which WHEY do you swing??"

Protein Powders are very popular and I answer many questions about which to use, which are good, and how much to take. Athletes in the CrossFit world are usually looking into these products and asking questions a few months after beginning; Once they have the Reebok CrossFit Shoes and a new workout shirt for every outfit.

Protein Powders are everywhere. From Costco to your local Drug stores you can find the giant tubs with their impressive logos, so first I must explain why they are so prevalent and why you have probably heard about heir use.

Whey Protein powder begins it creation when milk separates during a cooling or fermentation process. A layer of amino acid filled liquid is separated, essentially in pure Concentrate form. With this being noted, you can get a very concentrate form of Whey Protein just from drinking milk. Just as milk is easily accessible and produced in so many forms, it is easy to process out the whey itself. Hence the prevalence. Now for the reason why people talk so much about it. Beyond what the muscle heads say; Whey Protein has significant health benefits.

The health Benefits of Whey protein include;
1) Building Muscle
2) Supplies Essential Amino Acids ( for both muscle support and overall health)
3) Improves Immunity
4) Boosts Seratonin in the Brain
5) Reduces Cortisol levels ( the stress hormone)
6) Fights Cancer causing inflammation
7) And My Favorite: A High Biological Value which aids in GUT Health!!
-The list can go on and on....

Differences in Whey Protein Powders comes down to Concentrated Forms and Isolated forms. Lets' cover that next.

Whey Protein Concentrate is simply that. The concentrate form takes the Whey with all of its good stuff and gives it to you in a slightly lower protein content. As I have researched, Whey Concentrate contains about 80% Protein which is lower than an isolate but it contains: enhanced Growth Factors, biological lipids ( milk fats), and lactose.

Why Protein Concentrate is great for the Pre and Post Workout supplementation as it contains the lactose and digestible fats necessary to sustain and rebuild the systems at different levels of physical exertion. The problem with Concentrates is the obvious Lactose Intolerance that some people have. If you do not handle Dairy products or are prone to inflammation, then Concentrates are not for you. But if you want a broad spectrum of amino acids and other health benefits at a reasonable cost, Concentrates can work well.

Step inside a GNC or other retailer and the proteins on the top shelf with the shiny packages will probably be labeled "Isolate". Whey Isolate is pretty self explanatory. Through a ionic, filtering or other system; the Whey is stripped of the Fat and Lactose ( and many of the good biological enzymes) to produce a product that is 90%+ Pure Protein. Not only  will they have a heftier price tag, they will also get you a better digestible Protein... In General.

Now you can go wild buying the isolates. I have been sold every form and type of this stuff for years and when the producers strip the WHEY down, they will probably add other things back in like Milk minerals (calcium, magnesium) and a larger spectrum of BCAA (branch Chain amino acids). If you want to go this route I suggest you begin trying now and do not settle on one brand or type until you find one that work with YOU!!!!!! It can take years... Trust Me....

So as you can see, Whey Protein works well, is easy to produce and can be modified in many different ways to get you the result you want. My suggestion is to read up and educate yourself first and just know that the Protein game is and should be just a supplement to your overall whole food diet!!!

*And if you really want some supercharged stuff, just go straight to the cow... COLOSTRUM is the milk that calves get right after birth. It is the best stuff you can get for building muscle and is a powerhouse of healthy amino acids and enzymes. But we can save this for another day!!

Baseline:
Squat Flow

2X
400m Run
12 Samson Lunge W/ Pass Thru
20m Banded Hip Activation

Strength Development:

2X10
Back Squat @76%

Rest Exactly 3 mins between sets

WOD:

0-3min
2X
10 Thruster 115/75
10 Chest To bar Pull Up/ or 2 Rope Climb
*if you finish move onto next
3-6 min
2X
12 Thruster 115/75
12 Chest To bar/ 3 Rope Climb
*if you finish move on
6-9min
2X
14 Thruster 115/75
14 Chest To bar/ 4 Rope Climb
*if you finish move on.

180316 "16.4.,Know your limits"

Well Here it is. 16.4 gives us exactly what we have been training for. The Triplet of deadlift/Wall ball/ HSPU. Over the course of the past couple months we have been combining these elements in a multitude of ways and messing around with time domains to truly know or limits.

As we will go over, the Chipper puts you against yourself in order to find out who knows when to push and when to back off before the redline is tapped. Let's look at each piece of this workout and break it down;

1) The deadlift is loaded moderately, thank God. I am encouraged about this 225/155 because it is something that I am sure is attainable for everyone. Speed and intensity will be relative to you as an athlete but manageable nonetheless.
First off, 55 Deadlifts is pretty much a workout in and of itself. In our usual 21-15-9 rep scheme that is a few less than what we are asked to do here. So , remember what you feel like at the end of this and develop a plan from there. The key to remember is that you do not want to hit a max set out of the gate and then have nothing left for the remaining 30-45 reps. Pick a conservative number and stick to it. If its 5 sets of 11... so be it. If you can mange that and minimize your rest then you will be more efficient overall.

2) Wall Balls are where you can gain time back from taking three or more breaks on the Deadlift. In my experience and yours as well, there is always energy to do one more wall ball. BUT... Still remember that if you redline at 30, stop 3-5 reps before you get to that point. If you push the wall ball toss you put your hips and shoulders in Jeopardy of getting smoked for the HSPU.
Begin with foot position and distance from the wall. Your foot position should be conducive to an efficient squat and the distance should allow for a good toss and bounce off the wall. Repetition of movement equals more reps.
Catching the ball should be the same every time. Keep your hands 6-8 " in front of the face so that you catch the ball and it settles between your hands and the chin. Keeping your hands too close can result in your ball bouncing off your fingers and chin, moving all the weight forward. Also, your elbows should remain below the ball and not aimed back behind you. Think Physics.

3) Rowing is where you can catch your breath and settle in. For you short athletes, you need to find length in your pull by returning on your catch all the way to the chain guide and pulling through the movement as long as possible.
If you can stay on a 1 CAL /Pull rhythm then you will be in a good zone. Remember to breath and keep the pulls powerful. Speed does not necessarily mean that you will get done faster.
* As you recall from our rowing drill the other day; your strokes per minute don't necessarily mean more cals over the course of the session. The monitor likes to see powerful pulls over speed.

4) The Handstand Push Up is a movement that we will all succeed at. Smooth is fast as we must perform the Push Up to a target and it is easy to speed up and miss the extension.
We have covered numerous times; just how important the tripod and finish position should be. You will see why I have not let you modify the ROM.
What I warn you about is the repetitious slamming of the neck on the mat. Unfortunately, impact is inevitable but you can lower under control and not 'hang out' on your neck in between reps. This way you will be not suffering from a broken neck at the end of the workout.
55 is a lot of reps so I recommend humbling yourself and kicking down early. As soon as you go to failure with your shoulders, you are done. Period. The shoulders are fickle and it is better to do singles than to hang out upside down trying to fight for another rep.

Let's all kick some ass and have a blast doing this workout. I am excited to see us crush this as a gym.

Baseline:

Lat band Mob/ Banded hamstring Pulses

Dynamic Mobilty:
8X
:15 Row @ 70% intensity
:30 Easy Row @50% intensity

12 Iron Cross
12 Glute Bridge W/ Reach
12 Scorpion Stretch
12 Berry Pickers

3X8
Romanian Deadlift @ 135/95
3X8
Pendlay Row @135/95
3X8
HandStand PushUps

WOD:

13 Minute AMRAP
55 Deadlift 225/155
55 Wall ball 20/14#
55 Row For Cals
55 HandStand Push Ups

*scaling as necessary according to rules!!

150316 "Soy.. What you should Know"

Despite it being touted as a health food, much of the soy grown in America is largely a GMO crop processed with herbicides, fungicides and pesticides. It is grown cheap thanks to the very generous Farm Bill that is passed through Congress very easily.. (refer to previous blog posts) and used in almost all packaged foods as a  filler or preservative. Food Products at the grocery store are more often than not, filled with soy and derivatives of soy products. Just like its cousin, Corn; the processing and variety of uses make it an easy go to for companies as they look for cheap ways to add weight for cheap to their products.

Soy contains high amounts of unavoidable metals which are used in the processing and washing of the product. Soy products then suppress thyroid function by interfering with iodine utilization in the thyroid gland. Along with messing with the endocrine system, Soy can make your digestive tract not work so well. Soy products contain 'Anti-Nutrients' which are enzymes that inhibit absorption of key nutrients in the gut. (And you know I am a big fan of a happy gut!!) Soy increases estrogen levels, making it a poor choice if you are estrogen dominant or suffering from hormone imbalances.

Keep in mind that traditional soy consumed for eons is completely different product than the soy in today’s soy products. The soy in traditionally made dishes and sauces are made from organic, aged, fermented and consumed in a diet that is well balanced. This type of Soy product are still found but should be differentiated between what you see on labels in the grocery isle.

By limiting or removing soy from your diet, just as you would Gluten, can be a way to rebalance your hormones and gut permeability. If you are going for a cleanse or trying to discover more about what is making your body tick... cut this product out completely. Shootz, just being conscious of the labels of your food products will be a real eye opener. I guarantee many of you Protein bar consumers will be shocked to find just how much soy filler is in each bar you crush.

Baseline:

5 mins To Roll Out IT Band, Calfs, Quads

400m Run
3X
5 Jump Squats
10 Push Ups
15 Banded Good Mornings
400m Run

Skill Competancy:
'Deadlift Barbell Conditioning"
5X10 Deadlift @205/155

*Use a 1:1 Work/Rest Ratio

Partner WOD:

0-3 Minutes
P1- Row For Cals
P2- Box Jump Overs 20"
3-6 Minutes
Switch Positions
6-8 Minutes
P1- Row For Cals
P2- Burpee Box Jump Overs 20"
8-10 Minutes
Switch Postions
10-11 Minutes
P1- Row For Cals
P2- Box Jumps 20"
11-12 Minutes
Switch Positions

*Key is smooth transitions, keep moving the entire time. Communication is vital.

140316 "So.. You do CrossFit... Well I heard..."

I am sure you have all come across the friend or relative that has been absolutely riveted by the fact that you do CrossFit. The scene usually takes place in a social situation like a family party or out to lunch with friends.. when the topic comes up. Some times revealing that you do CrossFit comes with smiles and congratulations but often times you are met with scoffs or an immediate statement about what your friends have heard about what goes on in the box and what happens to people who do CrossFit.

Usually it comes down to these statements:
1) I don't do CrossFit because its dangerous.
2) I dont do CrossFit because I don't want to get too bulky.
3) It is too hard.
4) I don't like to work out with a group.

Now... I can already hear your chuckles. You know you have heard these exact things, and you know how incredibly false they all are. Well, I am sure you have had to gather yourself and offer rebuttals to the comments so I have compiled a list of helpful facts that can assist you in educating others.

1. Muscles Burn more fat! The idea behind strength training and CrossFit training more specifically is to offer a diverse fitness method that incorporates not just 'cardio' but also strength development. As we look at our muscles we must see just how very important they are to support our skeletal system and balance us metabolically. Muscle cells require much more energy (calories) to sustain so just by adding more muscle to your body, you will burn more calories and fat. Muscles also take up less space in your clothes. Tom Holland, MS, CSCS, author of Beat the Gym, states that fat takes up 18% more space than muscle does so when you put on muscle, your clothes will fit better.
2. CrossFit has a profound effect on your endocrine  and metabolic systems. Through the High Intensity Interval Training, Weight Training, and Gymnastic skills; your body and mind find balance which stabilizes hormones and is a hedge against metabolic diseases like diabetes. Ask your friends when the last time they experienced total clarity after their 30 minute jogging session. They probably will answer... never...By integrating CrossFit in your fitness, it has been shown that you think clearer, are more calm in high stress situations, you are able to maintain steady blood sugar levels, and your mood will improve.
3. Today in the United States there are estimated to be 26,000 car accidents where people get injured. Life is risky, and unless you choose to wrap yourself in bubble wrap or sit in your home rotting away on the couch you will probably put yourself in a position where risk of injury may occur. Mitigating risk of injury is the entire reason why you do CrossFit. By being fit and developing muscle to support your skeleton, learning balance so you are not clumsy, and cardiovascular strength so you don't get heart disease; you essentially are taking risk out of your life. Being strong allows you to live life to the fullest and avoid injury.
4. Community. The reason why your group of friends has probably changed since you began CrossFit. The community is supportive, loving, and challenging. By being accountable to the group helps keep you on point and focused on getting better. The camaraderie of group fitness fulfills a very human need to be a part of something. Over the many years of me being a coach I have seen adults who never played sports growing up, just blossom as people and leaders in the CrossFit gym. This human connection helps to make positive impacts on the greater community even outside the gym. Just as social clubs have been a standard in societies throughout history, CrossFit just links that with health and fitness. Pretty cool mix.

Now CrossFit is hard. You know it. I know it. Some friends may never get over that and for this reason, CrossFit is not for every one. Also, in your social situations don't try to convince or sway anyone to join or flip on their fitness persuasion. It does not work. All you can do is educate. Educating your friends about health and fitness is more important than having them join the gym. If you can be the leader that you have become because of CrossFit and help guide the world towards better health, then you have done enough. If your friends and relatives are interested show them, otherwise take pride in knowing that you have risen to the challenge that most will never be able to.

Baseline:

5 mins to roll out lats and deltoids *lacrosse ball/ roller

8 Min Quality Warm Up
1oom overhead KB Carry (50 m L/50m R)
14 Goblet Squats
25 Toe Touches
2 Wall Climbs

Skill Development:
Handstand Push Up Progression
-Tripod *head to floor
-Piked Handstand Push Up
-Tripod straddle to kick out to plank
-Tripod straddle kick to wall
-Box Handstand Push Up
-Banded Handstand push Up

WOD:
'Chipper' AMRAP 16

100 Double Unders
80 Wall Ball
60 See The Lights 25/15
40 Handstand Push Ups/ Strict Press 95/65
20 Pull Ups

110316 "16.3; Start your engines"

Scaled or RX, this workout is going to tap into your mental game. At a time domain of 7 minutes you will be asked to push the gas pedal down and see who has the skill and efficiency to keep it going for the duration. Let's look at this one up close.

10 Reps of Power Snatch:

1. Remember all the GHD Hip Extentions we have been doing? How about the romainian Deadlifts? All about Hamstring Recruitment right... The weight being light demands that you tap into your hamstrings for pulling power. Also, the midline is crucial for linking the repetitions together. Just as we have practiced in our pulling movements and drills, keeping the midline active and engaged the entire time will equal more reps and less chance of injury.
2. The top of the movement is the lockout of the hips, knees, and elbows. This is also where our spine is straight and our diaphragm is able to relax for maximum O2 intake. If you are going to pause during a linked set of reps, this is a good point to breathe and reset the midline.
3. Save the shoulders. This weight dictates that the hips be used so use a full hip extension and a slight re-dip during the catch. Slightly pulling yourself under the bar will save the shoulders and let them stabilize rather than pull during this movement. Your lats will be engaged but leave the heavy work for the muscle ups.

3 Bar Muscle Ups:

1. Progression. Progression. Progression. We just came off last weeks Toe To Bar mania where I broke down the Kip (push/pull), the pike (midline stability during movement), hip flexion, and a finish. Similarly, the Bar Muscle Up demands midline control, a good bit of external loading on the shoulder during the kip, and a powerful pull to finish.
2. Get the most out of point 1 to get as high as possible. This means simply that if you want to get high on the pull, use your Kip (push/ pull) to set you up for success. We will mobilize and once again go over creating tension through the shoulder to keep it safe and powerful. If you can wind up well on your kip you will see height on the glide and finally on the pull over!
3. Watch the cast away when trying to link reps. Over the years I have found that athletes have a much harder time controlling the midline and Kip if they try to cast away into the next rep. Dip to finish the movement then lower yourself back to the bar and then go into the next swing. Almost drop straight down to ensure control and that you don't end up chasing your hips and torso way in front of the bar when you return to the bottom.

Good Luck and I hope these tips help you on your way to crushing 16.3!! Let's do this!!

Baseline:

Static Mobility: Lat band Mob/ Banded Bully Stretch
Dynamic Mobility: Banded Good Mornings/ Banded Lateral Walks/ Banded Pass Thru

Snatch Warm Up: 3-5 Reps @ Each
Romanian Deadlift
Down/Finish
Down/ Elbows
Muscle Snatch
Snatch Drops
Power Snatch from hang 1/2/3

Muscle Up Progression: 8 Reps @ Each
Hang on Bar, Active/ Passive Shoulder Rolls
Active Shoulder Push/ Pull
Piked Kip (focus of maintaining Hollow)
Kip W/ Knee Tuck
Jumping Bar Muscle Up

WOD:
16.3
7 Minute AMRAP

10 Power Snatch
3 Bar Muscle Ups

*Tiebreak will be time each time a muscle up set is completed.

080316"Reward Based Learning, Mindfulness"

Mindfullness. Consciousness. All a part of gaining greater understanding of you, your actions, and the world around you. In the above TED talk, Judson Brewer lines out the scientific version of what I have written about for many years in my Blog.

Mindfullness is a form of taking stock in your actions and feelings before you make them. Mindfulness is a process of being present and not reactionary to the world around you.

As Brewer lays out a clear pathway towards one outcome of Mindfulness, breaking bad habits, we can use them daily to check our emotions and actions. In physical training I have written about being present as a way to boost performance and keep the mind under control. You can break the chain of impulse/reaction to more effectively integrate impulse/acknowledgement/rational action. 

Every day, every moment we can use the process of being present and mindful to better our lives. As a husband I use it constantly to keep my relationship great with my wife. As an athlete I use mindfulness to understand and respond to what my body is saying. As a community member I am drawn to present thought to help me empathize with everyone around me.

Try the acknowledgement routine slowly and you will find that your quality of existence will dramatically go up! Soon we will all benefit from this change!

Baseline:

10X Leg Swing/Squat Therapy/ Cherry Pickers
400m Run
10X Reverse Hand Push Up/Blackburns/Divebombers
400m Run

Squat Flow

Strength:
Front Squat
*In 18 Mins, Build to a heavy 1 Rep for the day.
*Try to stay within 7 sets.
5,5,3,3,1,1,1

Then 2X5 @ 79% (tempo 2,0,1)

WOD:
4 Min AMRAP

12 DB Thruster 45/30
20 Box Jumps 24/20"

Rest 3 Mins, Then Repeat.

070316 "Whats your mantra"

Watching 16.2 go down this weekend I was struck by the focus during the Toes To bar. As many of you know, this workout was all about keeping your mind focused and on track. While there was success in keeping it together I also saw many lose their minds and become unglued.

There was a time when my training completely revolved around the US Navy SEALS. I read, sought out, and studied the ways that these regular human beings are taught to push their minds and bodies into a zone that makes them more aware and capable. Truly amazing. I could list many things that I learned but one key aspect is positive self talk...

Positive self talk is paradigm that encompasses your strengths and goals. When you harness your thoughts and keep them in your consciousness, other doubts or even physical pain can be blocked out.

Developing a Mantra is a simple and in many ways an illustrative way to keep your mind focused. A Mantra in the SEALS is something like "Easy Day" , "Failure is not an option" "If I can take it, I can make it". Simple, effective.

Using this training during the physical stress of a hard workout can be a lifesaver. The mind is great at being resilient. Our training in physical fitness is simple. Quite literally it is just repetitive movements that require little focus when we know them as well as we do. IF the body can just keep moving, focused on the goal or mantra rather than our pain receptors, amazing things happen.

You are capable of 1000 times more than you think you think. Positive self talk and Mantras can help you break boundaries and get to that point. Try developing one today!

Baseline:

Banded Hamstring Distraction

Tabata Linear and Lateral Agility
8 Rounds :20 on :10 off

Skill Development:

3X8
Single Leg Deadlift W/ Barbell

3X8
Pendlay Row

WOD:
*Consistency during fatigue/Working towards goals

EMOM 20
Min 1: 20/15 Cal Row
Min 2: 10 Deadlift 275/185
Min 3: 20 Wall Ball 20/14#
Min 4: Rest

040316 "16.2; Demonstrate your style"

Here is my recommendation for 16.2.

#1 Warm up Correctly. Attack your weaknesses. I will be putting up a warm up but if you have sticky hips or a wrist that does not seem to be cooperating, lets address it.

#2 Although everyone is looking at the barbell in this workout, the real test is going toe managing the Toes To Bar. After warming up the kip and hamstrings, pick a rep scheme that is conservative and STICK TO IT!. No matter how good you may feel in the beginning.

#3 Breath through the Double Unders. Using the progression and positioning drills we CONSTANTLY work on, let the rope do the work and save yourself for the cleans. Efficiency= Energy Conservation.

4# Go for singles on the cleans. Save the grip. This is a lot of squatting and is taxing on the entire body. Make sure you are braced and if you have the equipment, kit up and make sure you are solid. Breath and get back to the bar, don't let the singles be a rest. Stay focused.

Baseline:

Banded Bully Stretch

10 Reps @ Each
Divebomber
Elbow TO Instep W/ Reach
Hamsting Pulses
Squat W/ Tspine Rotation
Blackburns
S-Waves

Spend 10 Mins Cycling :
5-8 Toes To bar
20 Double Unders
5 Clean Pull Unders

WOD:
"16.2"

With a running clock, complete as many reps as possible in 4 mins;
25 Toes To bar
50 Double Unders
15 Squat Cleans 135/85

*if you complete all reps, add 4 mins and add weight . Repeating until you cannot complete the required work.
185/115
225/145
275/175
315/205

030316 "Is Pain Real??"

Courting the obesity epidemic in America is our addiction to Pain Medication. Opioids have been pushed for many years as the Pain Management Plans for most patients has been to treat symptoms instead of treating the cause. Tonight I was listening to an interesting interview with the CEO of NeuroMetrix. This company is challenging the way pain is managed and using the brains natural (dare I say PRIMAL) pain management center. So I bear the Question, Is Pain Real?

Thousands of years ago mankind was not sipping Mai Tai's on the beach. We were hunting and gathering. Survival was our goal and our physiology adapted to this. Life was certainly not easy. A great analogy I heard the CEO make was this; "If you are Paleolitic man fighting for cave space with a sabertooth tiger, you will most likely bear some major pain during the struggle. The brain must be able to adapt to the pain for survival purposes" (ibid).

The cool thing that the body has the capability of producing are hormones that actually shut down or block the pain pathway throughout the spinal cord. Rad Huh?

Now it must be said that a great argument for PAIN is that the body is always concerned with self preservation so our 'pain' mechanism lights up when we are pictured, bruised, broken, or twisted. But... what if the 'pain' is self inflicted. What if you want to push the body beyond the limits of what the mind deems necessary. Wouldn't it be cool to 'take the brakes off' if you will????

The technology that the NeuroMetrix company has created does just that. This is a wearable technology that send stimulation signals to the brain which in turn sends equal signals to the spinal cord to block the pain altering mechanisms. For Chronic pain patients this is heaven sent. Pain management without the pills and drugs!! Yeah!!!!

For me as a masochistic CrossFit athlete, I want to go harder, longer. And if my Pain mechanism can be turned off naturally, then I can keep pushing my body farther than it thinks is necessary. Oh Yeah baby.

But let's circle back...

So if pain is just a switch that can be turned on and off then how real is it. Yes, we see the self preservation aspect but so often it is the fear of pain or general mild discomfort that stops people from actually living their lives tot the fullest. Pain drives our fear, a viscous cycle. I challenge you too take this information and make your own judgement when you begin to feel the pain during a workout.

Is the pain real, or is it just your mind stimulating your fear mechanism?

I encourage you all to check out this great technology. HERE is a link. Anything that gets us away from our dependence on drugs and our addiction to pain, can only be good for our species. Chronic pain sufferers like my wife are more than happy about this. (We are actually thinking of buying one now!!)

Challenge Pain. Challenge Limits. Be Bold. Live your life to the fullest. SCIENCE RULES!!

Baseline:

:60 @ Each Lat band Stretch/Tricep Band Mobility

3X
20m Duck WALK W/ Overhead Plate Carry 15#
20 M Bear Crawl
15 Scapulae Push Up

Skill Development:

Pistol Progression
-Reverse Lunge
-Reverse Lunge W/ Foot Raise
-Partner Assist
*Primary goal is the mechanics of the movement . Knee tracks inline with foot, torso follows knee.

WOD:

EMOM 8
Odd: 20 Wall Ball Shots
Even: 9 Strict handstand Push Ups/ 9 Strict Press 95/65

EMOM 8
Odd: 12 Alternating Pistol Squat
Even: 12 Ring Dips/ 12 Reverse hand Push Ups

020316 "Fish Oil; the complete supplement"

As a quick side note to tonights blog, let me just say that I am extremely proud of the participation I saw from 16.1 and the CrossFit Opens. I can see the excitement and I have witnessed the heart that each of you have put into the workout. You are all pushing yourself to be better than you were yesterday, that is living life to the fullest!

Now onto Fish Oil.

This powerful supplement is one of the most researched and proven animal based Omega-3 Fatty acid which has far reaching benefits for your overall health.

Reducing Inflammation is key to organ/gut/tissue health. Fish Oil triglycerides hunt out and flush out inflammation throughout the body. I can speak from experience that in a constant overuse of my knee and shoulder joints, taking Fish Oil has dramatically influenced my level of inflammation.

EPA and DHA are the key components to Fish Oil . Yes those are acronyms but you would want to nor should you remember what EPA and DHA are spelled like! But theses acids are key to the health aspects of Fish Oil. As Heart Disease runs rampant in American culture, supplementation and a healthy diet can keep the heart healthy as well as keep the brain functioning properly and eyes working well.

Omega3- fatty acids are missing in most modern diets. With most food products being of the mass produced/ grain fed variety; this vital health component is missing. Cognitive function in the brains of the young and old depends on an adequate level of Omega 3 to keep it going. Fish Oil is one step to making that gap up.

I 100% support the Pure Pharma brand when it comes to Fish Oil. Cristin and I have been taking it for many years and recently bought a case of it. If you would like to try a bottle or compare it to your current brand, I would gladly put this one up to the test. Pure Pharma maintains the highest standard in quality and freshness. NO Fish Burps... Ever... We are going to sell the bottles for 35$ which is less than what you will pay online. If you are interested, let us know.

Baseline:

Rotator Cuff Activation

3X
12 Cals
12 Squat Therapy
12 Push Up

Strength:

Back Squat

7@ 65% Tempo (2,0,1)
5@72% Free Tempo
3@80% Free Tempo
3@87% Free Tempo
5@72% Tempo (2,0,1)

Team WOD:

For Time;
100 Calories on Rower
*at each switch partners must preform 30 Double unders

;then as a team complete the following
60 Box Jumps 24/20
40 Front Squat 135/95
20 Push Press 135/95
10 Thruster 135/95

010316 "What is Gluten"

Probably one of the most popular nutrition anti-heroes is gluten. Generally unheard of 10 years ago, now it seems that every mom and pop diner has a gluten free menu and even my socks are gluten free. But why and where did this come from?

Without trying to break down the anatomy of grains, I will simply put a general explanation HERE. The protein combination that makes up the gluten in grains will cause a host of digestive disorders to many and simply do not bother others.

Trying out a Gluten free diet began, as I recall, with the emergence of the Atkins diet in the 90's. Inflammation of the gut was beginning to be studied and causes for some diseases of the digestive system started to reveal Gluten as the culprit. Slowly many raw food diets and of course the Paleolithic diet jumped on board touting their way as a 'gluten free' way of living.

As I stated before some people are allergic to the protein and others are not. If you are a processed grain and/or bread enthusiast and wan tot shed pounds; I would encourage you to cut out the substances that contain gluten for a month to see how you feel. If you feel good and 'normal' after introducing it, you may be fine. If bowel changes occur or stomach irritation occur, you may be gluten intolerant.

Living Gluten free is easy in todays world here in the USA and most developed countries. Products abound with the label of 'gluten free' as much as you may see 'all natural'. There is money to be made with it. I know my wife buys certain products simply because of the marketing. I think its kinda horseshit but whatever. She is the one shopping.

As I stated before, going Gluten Free is easy and may help you with certain problems. I have seen it and its amazing. But all I ask is that you know the flag before you start flying it in peoples faces! Nothing is worse than an unfounded opinion. Jut ask these suckers that were interviewed in the Jimmy Kimmel show!

Baseline:

Banded Warm UP

2X
15 Press
15 Good Mornings
15 Pass Thru

20M Banded Hip Activation (Lateral Walk)

4X Banded Buddy Pulls

WOD:

400m Run

3X
20 KB Sumo Deadlift 70/53
15 KB Snatch (swing if Beginner)
10 Toes To bar

400M Run

Cool Down:

Alternating Tabata:

Hollow Hold
Plank Hold

010316 "Fructose on the Brain"

It is widely known that the effect of too much alcohol in the body is fatty accumulation in the liver. This fat accumulation creates a host of metabolic problems as well as inflammation. These are no light circumstances when pushed too far.... And now the problem with over 30% of Americans is this same degradation of the liver is happening because of the High Fructose Corn Syrup...No alcohol involved.

Fructose laden beverages and food that are consumed daily in our modern world are creating deposits and inflammation that are having an effect on our brains. The liver, you see, controls sugar metabolism, insulin activity and secondarily, plaques in the brain caused by inflammation. Plaques in the brain are a tell tale symptom in Alzheimers and Dementia!

High Fructose Corn Syrup (as a reminder) is a corn product that is extracted through chemistry to form a sweeter and cheaper version of glucose. Sugar used to be a standard production ingredient but Corn is much cheaper and therefore most food products are made with it. I encourage all of you to read the label on the back of anything you eat daily that is sweet. Chances are that you will see HFCS in one form or another.

As a athlete and health conscious person you should caution yourself against consuming this in any way. If nothing else, use this as a gauge for what foods to put in your cart. Remember that you always want rocket fuel in your body, not cheap gas. HFCS is cheap gas. Whole foods; protein, fats, and carbohydrates are rocket fuel. Choose rightly my friend.

Baseline:

Quad/Calf Smash W/ Barbell

A: :10-:20-:30-:40-:30-:20-:10
Double Unders

Rest :10 Between Rounds

B: Clean and Jerk Warm Up

WOD:

8 Min AMRAP

40 Double Unders

3 Squat