180516 "Grass Fed Butter is Good For You"

Yes I said it. Butter is good for you.

If you have been living with the canned nutrition advice of the past 30 years you are already choking up and calling me out for being a total kook. But hear me out....

GrassFed butter has a hellova history. In fact, up until 30 years ago, Butter consumption was pretty much a staple in any diet and a crazy figure I found was that the average American used to consume up to 18 LBS of Butter per year in 1910! Another cool fact was that the Heart Disease rates of in the USA were as low as 10%.

Guess what they are now... Upwards of 45-50% in the general population. That literally is 1 in 2 people will be affected with a form of Heart Disease in their lifetime! Oh and by the way, our Butter consumption is down somewhere in the 4 LBS per year area... Just some butter for thought.

Now let me make my case for you to enjoy a little more Grass Fed Butter;

First, GFB is chalked full of Short Chain Fatty acids which are easily digested by your Gut Microbiome to provide essential Energy and Nutrients for building the Brain Neuro pathways. Efficient Energy metabolism that does not spike glucose and insulin production in the body means that your body is happy. Simply put, Short Chain Fatty Acids in Grass Fed butter create VERY LITTLE INFLAMMATION, GIVES YOU LONG LASTING ENERGY, MAKES YOU SMARTER, HELAPS YOU LOSE WEIGHT, AND MAKES YOUR GUT HAPPY !

Sounds a little better right??

You like Vitamins? How about A, K, D, E... How about anti-oxidants... Oh yeah Grass Fed Butter is higher in all those Vitamins than even some veggies like carrots and mushrooms!

Once again, the benefits are from GRASS FED COWS. These Cows are not only allowed to roam free in pasture which gives them the opportunity to eat a more 'natural' diet but also come in contact with a lot more bacteria than Cows raised only in a Feed Lot. When you eat From Cows that have Guts which can fight infection and have stout Immune systems, guess What??????

The Happy Cows pass on all the good disease fighting goodness right to you! Oh man, gotta love you some cow!

SO I hope you have enjoyed this little taste of what Grass Fed Butter really has to offer. Enjoy some in the multitude of ways that CrossFit athletes have been advertising for some time. Hell you can even smear some on your chest and lay out in the sun for a deep sun tan. There may even bee some benefits in that as well!

baseline:

Squat Flow

Wrist Mobility

Tricep Mobility

Skill Competency:

Squat Clean EMOM

Min1- 8 Squat Clean
Min2- 7 Squat Clean
Min3- 6 Squat Clean
Min4- 5 Squat Clean
Min5- 4 Squat Clean
Min6- 3Squat Clean
Min7- 2 Squat Clean
Min8- 1 Squat Clean

* Ascending Weight... Begin @ or around 95/65

WOD:

14 Min AMRAP

30 Cal Row
20 Pistol Squat
10 DB Snatch 45/30

170516 "The Three P's For Success"

Achieving Goals....

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.  --Thomas Jefferson

...or for you that prefer a more philosophical translation...

A desire presupposes the possibility of action to achieve it; action presupposes a goal which is worth achieving.   --Ayn Rand

Irregardless of who says it or how it is done, achieving your goals takes dedication and consciousness. I wrote over the winter about my THREE rules of Achieving that which you deem worthy.

  1. Define your Principles. How you act as you go about your day is a brand outline of what your principles are. What do you hold dear? Are there certain traits that you hold onto as a person which make you feel unique? What drives you to make the life decisions that you have to make daily? When you can answer these questions, you are on your way to truly understanding yourself and once step closer to achieving your goals.
  2. Define Your Purpose. Whatever is worth achieving must mean something to you right? Well this could be tied to your Purpose in Life. While some might find their true purpose sooner rather than later, there is a good possibility that what makes you excited and driven is pointing you towards your Purpose.. A big thing that you must understand, your Purpose does not have to be a grandeous idea but rather a fulfillment of your soul. For some that may mean becoming a CrossFit coach and for others it may be to become a Landscape Contractor. Purpose is all about you and what makes you happy. When you identify that, Goals become much easier to attain!!
  3. Perseverance. Consciousness is the key when you have a goal in mind. There are some coaches that make athletes sit in front of game tapes a few times per day just to keep their heads in the game. For Some they need to create a mantra to be repeated in order to keep the mind focused. Whatever you may use to keep yourself on track, Perseverance will assuredly help you attain any goal worth going after. If you don't know it, Perseverance is also one hellova character trait! When you can maintain focus on goals you become more aware of the world around you which makes you a better community member, father, mother, husband, wife... whatever.

The three P's for success. Simple and effective. Start right now to identify, define and strive for what you feel is important. Get after it!

baseline:

Banded Hamstring Stretch/ Banded Iron Cross

2X
25 Jumping Jacks
20 Berry Pickers
15 Jump Squat 180

Skill Development:

Sumo Deadlift
7X3
*Ascending.
*Acouple warm Up Sets of 6-8 reps are fine but you should begin somewhere around 40-45% of your Standard Deadlift numbers.

WOD:
30-20-10-5

KB SDHP 53/35
Burpee Box Jump
KB SWING

160516 "Three Benefits of Kombucha"

While we benefit from having a Kombucha on tap just outside our door the benefits of this ancient drink have been known about for quite a while. Below are Three ways that Kombucha can help you keep your health at a Peak level.

Kombucha Improves Digestion

Kombucha contains probiotics, enzymes and beneficial acids and these have been studied for a long time and proven for their benefits. We have  100 trillion + microorganisms from 500 different identified species. Because of this we should look at ourselves as more bacterial than human. There has been a lot of emerging research on the dangers of an overly sanitary environment and how overuse of antibiotics and antibacterial soaps and products is literally changing the structure of our gut.

Drinks like Kombucha, Water Kefir, Milk Kefir, and fermented foods like sauerkraut contain billions of these beneficial bacteria, enzymes and acids that help keep the gut in balance.

Kombucha Supports natural Detoxification and Liver Health!

The liver is one of the body’s main detoxification organs. Kombucha is high in Glucaric acid, which is beneficial to the liver and aids its natural detoxification. As Kombucha also supports healthy gut bacteria and digestion, it helps the body assimilate food more easily and provides quick and easy energy without caffeine.

Kombucha Boots Your Immune System and Response

Kombucha is naturally high in antioxidants and supportive of the immune system. Though there is really no 'one-pill' that can help your entire Immune System, Kombucha can help keep the bacterial environment flourishing in your Gut so that the overall immune system can remain healthy. It contains a compound called D-saccharic acid-1,4-lactone (or DSL for short) that has amazing antioxidant properties. This compound is not present in unfermented teas (though many teas are high in other antioxidants). DSL has been specifically identified as beneficial for cellular detoxification.

Baseline:

Lat band Mobility/ Banded Bully Stretch

Row Or Run 800 m

4 Rounds
8 Jumping Pull Ups
10 Jump Squats

Skill Competancy:

3 Sets of;

6 Toes To bar/ 5 Chest To bar Pull Ups/ 4 Toes To bar/ 3 Chest To bar

* Preform all reps without dropping off the bar.

*Rest As needed Between Sets

WOD:

For Time

5 Rounds Of Cindy
20 Squat Snatch 95/65
5 Rounds Of Cindy

*Cindy; 5 Pull Ups, 10 Push Ups, 15 Squats

110516 "Put AVO on your Greens"

Hey Nutrition Explorers!

As you meander your way through the Nutrition Challenge I wanted to give you a heads up about pairing the right foods for maximum benefit. What we are going to talk about today is FAT SOLUBLE VITAMINS.

Fat Soluble Vitamins include A, D, E and the big one K. These Vitamins are essential for a number of health reasons but to maintain good levels in the body you must actually get them INTO your body first! The unique thing about these vitamins is that they are absorbed in the small intestine and then release into the body. This differs from WATER SOLUBLE VITAMINS that are released straight into the blood.

Vitamin K is crucial for blood clotting, and bone strength. We find it in Kale, Asparagus, Cauliflower, Spinach and other leafy Greens. As you eat these great veggies they are full of fiber and are many times passed through the digestive system without giving you all that you want.

But there is hope!

Avocado!

Yes, this great fat is awesome at binding to these Vitamins in the small intestine and allowing them to be absorbed. Fat generally is broken down much slower and is many times stored in the liver for use when needed. By pairing a good fat like Avocado or a Olive Oil with the salad you are making, you increase the likelihood that all the Vitamins will be taken up during digestion.

Perhaps you have felt this when certain foods come together? A slight high or a feeling os satisfaction longer between meals. This could be that you really hit the mark in paring your foods. Keep up the hard work as you have been and keep the progress coming. I love what I am seeing !

Baseline:

Heel/ Toe Walk
High Knee Pull
Quad Pull
Pigeon Pull
Samson Lunge
Ploy Steps
High Knees
Butt Kickers
Figure 4 Drill
Falling Starts X4
Carioca
Side Shuffle W/ Arm Swing

Running Prep Week 5:

5X 100m Sprint/ Rest :45 Between
Rest 5 Mins

4X 100m Sprint/ Rest:45
Rest 4 Mins

3X 100m Sprint/ Rest :45
Rest 3 Mins

1X 100m Sprint

WOD:
For Time;

10-1 Chest to Bar Pull Up
1-10 Pistol Squat

* Use the Pistol Progression, remember that Reverse Lunges are pretty hard when done right!

100516 "Unconquered"

The Athletic Endeavor. A mission, a goal, a pursuit, a dream. Whatever fuels the drive the goal still remains the same. Striving to be the best and push not only the limits of what is possible but defying to nay-sayers at the same time!

For the Adaptive athlete OR Athlete who is challenged by a physical or mental disability, this pursuit can take on a whole other form than those of us with full use of our bodies and mind.

Through CrossFit and Tough Mudder I have been privileged to meet so many athletes who have risen from the shadows where society many times puts those who don't fit the mold of a traditional athlete. For the spirit is still the same. In fact, I find that many who compete with disability transcend the competitive spirit and possess a deeper appreciation of sport, are able to cope with the stress of competition better, and are more driven.

I have seen that the challenge presented in sport for adaptive athletes is more of a life changing opportunity rather than a passion. For this reason I would like to bring to light the Invictus Games which are happening right now in Orlando Florida. "Invictus" means literally "Unconquered" and that is what fuels Wounded Warriors, Cancer Survivors, Accident Victims all the same. Bringing the Athletes together bonds them physically, mentally and socially.

Being forgotten or placed in the shadows because of a disability has fueled the recent spike in suicides across the USA. The Invictus Games gives a voice and a community to those who have given so much for their country. Men, Women, CrossFitters, Humans... whoever you may associate yourself with, the very HUMAN need to be a part of something gives rise to an important cause like this.

It is all about perspective for me, as it should be for you. Chances are are that if you are reading this you have all faculties about you and have at some point today complained about how something or another 'Sucked' or was 'hard' . Now i am not saying that adaptive athletes don't say these things, In fact I have heard many of them complain about getting in and out of a wheel chair or trying to get up stairs. But the fact is our ability to get up and accomplish minor tasks are unusually hard tasks for many with a disability.

I leave you with the idea of Appreciation. Appreciation of your own life, your abilities, your own drive to be the best you can be. An Appreciation of those athletes who must overcome so much just to make it on the field of sport. An Appreciation of the interconnectedness between all of us as Human Beings. Understanding and Learning from each other builds community and gives purpose to all people. I am grateful for all of those able bodied or physically challenged people who I have listened to over the years. The stories are incredible and motivating. My appreciation for the stories is truly what drives me to live my life to the fullest and push all the boundaries of what I can be as an athlete.

Baseline:

Agility Warm Up
Tricep Mobility
Banded Mobility

Clean Warm Up;

Down/ Finish/ Elbows
Shrug and Pull Under
Hang Power Clean +3 Press
Mid hang Squat Clean +3 Push Press
Hang below Knee + 3 Push Jerks
Push Jerks

Skill Development:
Clean Complex:
EMOM 5- 3 Power Clean+ 3 Front Squat+ 3 Jerks @ Moderate Load
Rest 3 mins
EMOM 5 - 2 Power Clean + 2 Front Squat + 2 Jerks @ Heavy Load
Rest 3 Mins
Go Every :90 for 3 Sets- 1 Power Clean+ 1 Front Squat+ 1 Jerk @ Really heavy Load

WOD:

For Time

400m Run
30 Back Squats 225/135
400m Row

 

050516 "Constantly Learn and Play new Sports"

This tenant of the CrossFit Methodology has deep roots in not just exercise science and wholesome living but there is actually a deep seeded Neurological benefit to adapting and changing environments and patterns.

The idea is called neuroplasticity... and pardon me geeking out on it for a moment.

Your brain is an amazing tool. It allows you to move your finger and at the same time perform complex mathematics at the same time. Even the smallest movement or thought is not without its overwhelming complexity. Scientists themselves are so baffled about the network of neurons firing inside your head that even today with all the science we can do, there are still more questions than answers.

Neuroplasticity is intrinsically human. It has kept us evolving over the course of history, adapting to environmental, and physiological changes. The course of your day is generally mapped out from when you get up to when you go to bed. Your brain finds comfort in that and generally has developed a neural pathway to guide you through this process safely so that you survive and see the next day.

What Coach Glassman was onto in his statement about fitness "Constantly learning and playing new sports" stems from the ability and need to adapt and be more 'flexible' in our brain function. A stagnant brain is one that is prone to disease. Constantly learning new ways to get from A to B, accepting new challenges or routines, and training the body and mind to be more coordinated are essential for brain health and activity.

Stimulation in all manners of things can be used to build the brain better. In our training, I will introduce a new agility movement for instance. You may stumble in the beginning but over the course of a few weeks you become more fluid. This is neuroplasticity, this is you getting BETTER.

CrossFit offers an amazing array of new experiences, movements and people. The environment is always changing so you are forced to adapt. So while you may be looking in the mirror for physical changes, deep inside your skull could be the best adaptation of all.

Baseline:

Banded Tricep Stretch/ Lat band Stretch

Tabata:
:20 Hollow Hold
:10 Jumping Pull Ups

X 8 Rounds

Gymnastic Strength:

12 Min For Quality
8 Weighted Ring Dips
12 GHD Sit Up
12 Ghd Hip Extension

WOD:
For Total Time;

2 Rounds
50 Cal Row
40 KBS 53/35
30 Power Clean 135/95
20 Burpee
10 Pull Ups

Rest 3:00 between Rounds

030516 "What you should B Getting in your Veggies"

SO you walk into the Produce section at the Supermarket or are pursuing the Farmers Market and you see so much good stuff that your natural urge is to buy it all. Hesitantly you go in for the inspection and quickly you are in default mode and go to the veggies that you are comfortable with.

B Vitamins are essential for metabolic balance and cellular function. Understanding the function of certain Veggies and their role in keeping you on track to success may help diversify you shopping cart and get you thinking outside the box.

B Vitamins Include, Niacin, Riboflavin, thiamin, and folic acid (just did a post on that 2 weeks ago). Some foods are great at supplying a dense amount of one type whereas others contain a variety. Thiamin For instance is what your body uses to regulate your HUNGER switch and keep your metabolism in check. Dark Green least veggies like Kale and Chard are good sources as well as nuts and pork. I see a meal right there which can help you reach your daily goal easily.

Riboflavin helps keep the skin and organs in good structural order. While we usually see it FORTIFIED in cereals and high in yogurts, you can still get it in asparagus, and spinach . If you pair those veggies with a salmon ( also very high in Riboflavin)... you have a knock out B meal!

When you think Niacin, think Nerves. From the GUT to your Brain, Niacin is the keeper of all things healthy in between. Nuts and Tuna for lunch meals can ensure you are getting all that you need during the day.

Folate or Folic acid in lettuce, mustard greens, kale, and chard is a powerhouse of B vitamins as well as Prebiotics!. I wrote about this the other week noting the amounts and frequency for optimal health. Dark Leafy veggies of all sorts are great for a sauté or salad and give you vitamins, minerals and lots of fiber which is needed for a healthy GUT!

Finally, B6 and B12 are in many fruits like banana and Acai. They are also found naturally in Shell Fish. B6 and 12 keep not only the nervous system firing correctly; more importantly they aid in the production and maintenance of Red Blood cells. RBC count is essential for optimal health as an athlete, carrying oxygen and nutrients to muscles, bone and brain!

Go Green and get the B Complex. Good Luck and keep the fire stoked!

Baseline:

5 Min To Roll out on the chest and T- Spine

6 Min Quality AMRAP
3 Wall Climbs
7 Push Ups
11 Ring Rows
15 Jump Lunges

Gymnastic Strength:

8X 7 Chest To bar Pull Ups
Rest :90 Between Efforts

* Utilize the Kip or Butterfly

WOD:
30-20-10

Medicine Ball Clean
Handstand Push Up

020516 "Dressing It Up"

One problem with transitioning over to a more 'whole food' diet is that we may cut certain things out that we used to use for taste and incorporate others. Dressings on salads and other marinades for meats can be a source of high fructose Corn Syrup and can significantly mess with your program.

High Fructose Corn Syrup is a very cheap corn derivative that is glazed, spread, supplemented is pretty much all processed foods. The concept is simple. Your brain loves sweet. HFCS is extremely sweet which is why they can make a bland bleached white flour product turn to CRACK in your mouth.

Dressings and Marinades that are marked with 'All Natural' 'Organic' and otherwise placed in 'green' and 'good for you' packaging can be hiding this substance.

Seratonin is a feel good hormone that is produced by the brain which tells us that we are content or full after a meal. HCFS actually supresses Leptin, an enzyme, which keeps us unsatisfied and craving more.

Your new salad obsession may look bland and univiting therefore our tendency is to dump dressing on it or quickly produce a good marinade with a plastic bottle from the store. I challenge you to try and mix your own vinaigrette with 2 parts Olive Oil and 1 part Balsamic Vinegar and salt and pepper to taste. The good fats in the oil will keep you full longer, the balsamic will not spike your glucose and add a sweet rich taste to the dressing. This same type of recipe can work for your meat marinades as well. Combine 1 ounce coconut oil per chicken breast and then some our favorite spices to the meat for a delicious and Fructose Free marinade.

Though the dressing may be all "Dressed Up" in a fancy bottle it may be hiding some sweet truths....Turn your products over and keep yourself educated about their contents. Keep the kitchen clean and reach your goals with confidence!

Baseline:

Banded Hip Activation and Lat Band Stretch

12X Samson Lunge W/ Pass Thru
12X Pvc Trunk Twist
12X PVC Overhead Squat
12X Superman Reach and Hold (:02 per hold)
12X Half Moon Stretch

Tabata :
Liner and Lateral Agility
*:20 work :10 Rest X 8
* 4 rounds linear line touch/ 4 rounds lateral line touch

WOD:

"Nancy"
Nutrition Benchmark

5X
400m Run
15X OHS 95/65

280416 "The Cost Of Being Unhealthy"

In an attempt to appeal to a larger audience I sent out a request for some thins that might be interesting to post about. While most are very courteous (that means nice), there were some folks that said they would like me to speak about more things outside Nutrition...

But that is my passion... I say...

Well, I concede (that means give up) and have found a great balance for tonight. The Cost of being Unhealthy is a simple way for you as readers to put together the Nutrition imperative with everyday importance of finances. I know that as many of you are parents, function on a budget and are otherwise pretty conscious about money; this will make good sense.

First I found an article on the cost of food. Processed, packaged and downright unhealthy food is everywhere. It is disguised most times in your 'value meals' or 'bulk' packs. These food products appeal to you as a consumer for the perceived low cost for quality of product. According to an article in the Huffington Post, bypassing the junk food or cheaper food items results in an extra $1.50 per day that is spent buying healthy. That means fresh veggies, no sugar, high quality meats and probably involves you cooking for yourself. The article also points out that the yearly cost of eating healthier results in another $550 over the 12 month period. Now, that is a lot of money, I get it. But lets' explore the downstream financial aspect to eating poorly.

Health care costs are skyrocketing. Today the USA spends more on healthcare than any other industrialized country in the world. We are also the sickest population on the planet. Where 10 years ago the emphasis was on Africa and the starving kids with flies in their faces, now it is fat rolly polly Americans falling over dead with chicken wings stuck in their throats!

According to the Canadian Elevated Wellness Center, an average unhealthy person who has a metabolic disease like diabetes can expect to pay anywhere from $1,000 to $15,000 per year on medication and treatment. That is a much higher number than the $550 it costs to eat healthier and cook for yourself. According to Blue Cross Insurance Company, $153 BILLION dollars is lost every year due to sick or injured employees. As business owner that is incredible loss of productivity and man power.

The TODAY show posted a very enlightening article about The true cost of being Unhealthy . Read it HERE.

Finances are something everyone can relate to. Nutrition maybe not so much. We all want to be healthier but at the end of the day it seems that balancing the check book takes major priority over balancing your glucose levels in this country. The hope is that the tide will soon change. The work for you to do is start prioritizing the INVESTMENT IN YOUR HEALTH. Financially speaking, your bank account will not help you see your grandkids or keep you on the soccer field. You health will. There is a true cost for being Unhealthy.

Baseline:

lat Band Stretch/ Banded Bully Stretch/ Banded Hamstring Stretch

Double Under Progression:
10X 3 Singles/1 Double Under
10X 2 Singles/ 1 Double Under
10X 1 Single/ 1 Double Under

Then Dubs
5-10-15-10-5 * Each Set must be Unbroken

Skill Development:

EMOM 12
ODD: Weighted Chin Ups 4-8 Reps *as Heavy as Possible

Even: 20 m Handstand Walk or 3 Wall Climbs

WOD:

3 Rounds For Time
"Heartbreak Kid"
10 Front Squat 155/105
20 Chest To Bar Pull Ups
50 Double Unders

270416 "Your Brain on Grains"

This Friday night we will be hosting a Nutrition Seminar that will surely enlighten and challenge you. One important aspect of the talk will the the Month long Challenge itself. For the duration of may we will be asking you to give up the consumption of all grains!

No... We are not trying to punish you, rather we are trying to save your life. For it is only when we exclude all harmful and inflammatory foods in your diet, that we can then diagnose and reveal the true source of digestive and health issues.

As a precursor to the talk I thought I might drop a little scientific fact on your about what Grains are doing to your brain function; because even if your do not show outward signs of digestive problems with grans and their inflammatory structures, your brain may be screaming at you to stop.. without you even realizing it!

Nerves are your brains fingers and toes. They are vital to send information and nutrients throughout the body and back. GLUTEN, one of the three main inflammatory and undigestible proteins inside Barley, Wheat, Rye and Oats can wreak havoc on your nerves. Nerve damage, brain disease, learning disorders, fatigue, and even stunted growth have been linked to Gluten intolerance.

The American Diet is chalked full of Gluten containing products. I call them products because most of the shit that contains this harmful protein can barely be given credit for delivering any nutrients to your systems. Who knows... you may be eating some of this Shit as you read this. And here is food for thought... Most kids in the USA are given hearty doses of this digestive and brain eating protein multiple times a day!!!

It is now assumed that over 75% of kids that are treated or suspected of having depression, ADHD, and cognitive learning problems are likely suffering from Gluten Intolerance. Kinda sad right. That is the future of our Country for crying out loud!

Physiologically this problem in both adults and children has been known for some time. Simple Antibody tests can be done on patients to see how they react when fed Gluten containing products. The antibody is a 'anti-gliadin' antibody and it binds with the Gluten Protein in the small intestine. These two combining together is NO BUENO in the body so inflammation in the form of 'cytokines' are produced and spread to the brain.

Inflammatory Cytokines are what cause not just problems in kids but it is what is causing early onset Dementia, Alzheimers, Multiple Sclerosis and Parkinsons Disease! Scary huh??? Now take a moment and think.. How many times a day are you dosing your body and more importantly, your BRAIN with this type of stress through inflammation??

Just some food for thought right?

I hope this small tidbit of information has set off alarm bells in your head and I hope it has filed you with questions. That is what we are here for. Friday night. We will be there to answer questions and send you on a healthy path. This Journey begins with one positive step forward. Lean on us and we will help make it possible!

Baseline:

Agility Warm Up/ Running Drills

Heel/Toe Walk
High Knee Pull
Quad Pull
Pigeon Pull
Squat-Step-180
Plyo Step
Power Skip
High Knees
Butt Kickers
Falling Start
Side Shuffle -Arm Swing
Carioca
Banded Buddy Pulls

Running Week 4:

6X 40m Sprint
:45 Rest In Between Each
4X 100m Sprint
:90 Rest Between Each
2X 400m Runs
:90 Rest
1X 800m Run

WOD:

Row 800m
25 Double KB SWing

Row 600m
25 Single KB Overhead Squat

Row 400m
25 KB Snatch

250416 "Serious About Sleep"

I've been geeking out hard on my new Microsoft Band recently. This new toy can do many things that my phone already does but its a shiny new piece of technology that makes vibrates and lites up so... I'm like a kid... stoked. One feature of this band that I can't get enough of is the sleep monitor. This brings me back to an important part of peak performance;Sleep is Vital!

Much of what I know about sleep science did not come from a book or my doctor, it came from renowned Nutritional Genius Robb Wolf. If you are not familiar with Robb, he basically brought the Paleo Movement to the consciousness of many in the CrossFit and broader fitness world through his no-nonsense way of teaching. This mad scientist gave me some important tips on sleep that I use to this day.

  1. Blacking out your sleep environment is essential for good quality sleep. You may not even realize it but the smallest LED light going from a computer charger can weasel its way into your brain and disrupt your sleep.
  2. Relax before bed. Do not watch T.V. at least 1 hour before you TRY to go to sleep. You want to not stimulate your brain with chaotic lights and images on your boob-tube.
  3. Control the Temperature in your sleep environment. During different stages of your sleep cycle you become very sensitive to heat. Keeping cool is important especially if you run hot at night.
  4. Avoid stimulants like caffeine and Alcohol before bed. No matter how small the amounts may be, your physiology uses sleep as a rebuilding time. Stimulants, depressants and the like are amplified during sleep as your body works to recover.

My sleep monitor has been shocking in that it displays the metrics of time actually asleep, how many times I wake up, and how long I'm in deep (restful) sleep. Frighteningly I am averaging only 50 minutes of RESTFUL sleep per night while I am 'asleep' for 7+ hours!!

I did some digging on this and found that it is completely normal to only get 15-20% of restful or deep sleep during the course of your night sleep. On a sleep scale there is stages 1-4 and then REM sleep . WE spend most of our nights in stages 1-2 and 3-4 are only sporadic and very short lived. REM happens at the end of each cycle which lasts approximately 100 minutes before restarting.

These cycles are important to dump unimportant aspects of your day and to refresh all the neurons that you use for peak performance. Your control center in the Hypothalamus which is the epicenter for hormones, neurological function and sight have thousands of neurons that are used and damaged each day, sleep allows these neurons to rebuild and restore function.

Have you ever woken up from a night of drinking and been very cloudy and clumsy?? This is your hypothalamus in a deprived state, unable to recover because what you put in your but was shite and now you are reaping what you sow!

The goal is to maximize the time you are in deep sleep. If you take the aforementioned tips to heart you will notice that your days will be better and brain function will be peaking. Athletes demand a lot out of their bodies, sleep is serious business for recovery. Maximize your performance and focus on the ZZZZZ's!

Baseline:

Lacrosse Ball Roll Out 5 Mins

3X :15 active Stretching :10 Passive stretching

-Divebomber Push ups/ Upward Dog Pose
- Elbow To Instep Stretch/ Squat Hold
- Half Moon Stretch/ Standing Hamstring Stretch
-Banded Row/ Plank Hold

Skill Development:

Gymnasty 10

:20 Ring Support Top
:20 Ring Support Bottom
5 Muscle Up Pull Through

WOD:

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

220416 "Cholesterol out, Protein In"

The truth is that we are all not 19 years old any more. Weekend benders, and crappy food have gone out the door long ago and now we must make more dignified decisions about our nutrition. If you are over 30 and have gone to the doctor for a cholesterol panel, you may be slightly high for a number of reasons.

'Diet and exercise' your doctor says...

'But Doc I do CrossFit and eat super healthy'...

Not everybody is created equal unfortunately. Some may be predisposed to higher cholesterol despite the Paleo or Whole Food diet being a staple in your life. So we must look at our Protein; the one aspect of our diet that has the highest incidence of saturated fat and cholesterol.

I don't want to give any reason for Vegetarians to jump for joy but the one thing that they have on me as a meat eater is that my Protein sources are simply higher in cholesterol no matter how clean I try to source them.

Plant based Proteins are significantly lower in cholesterol. There... I said it... But it doesn't mean you should be going out on an all soy diet and giving up meat all together. Soy, for instance, is the most GMO crop you can buy and comes with a host of cancer causing properties just like charred meat. But replacing your 5 egg yolks in the morning with a non-GMO bean or some nuts can keep your Protein levels at a maintenance level but it will never be near the amount that you get when eating egg whites or some bacon.

Cholesterol levels in the blood are also a result of how much fiber you are eating on a daily basis. Another good aspect of switching to a plant based protein source for a couple meals a day is that you are, by default, going to be getting a good source of insoluble fiber necessary for optimal cholesterol levels.

But WAIT!!!! There is also FISH!!

Many fish like salmon, tuna, and herring just to name a few... give you a low cholesterol protein that is extremely high in vital Omega-3 fatty acids. These fatty acids help our digestive, neurological, and hormone health. So there is hope.

Cholesterol levels respond well to simple and steadfast changes. I am not one to espouse the strategy of a "cheat day" but if lowering your cholesterol is important, then I would recommend eating as clean as possible for 90% of the time and not feeling bad about enjoying a grass fed steak or a chicken breast from time to time. Don't stress, stick to a good high fiber diet and you will get the numbers you want!

Baseline:

20 X KB Standing Toe Touch
20X Windmills
20X KB Swing
20X KB Overhead Lunge

Skill Development:
Pistol Squat Progression
-Box Pistol
-Banded Pistol
-Bulgarian Split Squat

5X 10 GHDSU/ 10 Pistol Squat

WOD:

10X

1 Rope Climb
11 Burpee
22 Double Unders

*Compare to 1/27/16

210416 "Bone Broth as a whole Food"

My wife always has the answers. I come to her with an ailment or a problem and she can solve it. 10 times out of 10 she hits me with a nutrition solution. lately I have had injuries and she is not feeling well so she has made some Crock Pot Bone Broth..

Bone Broth is literally a cure all for many digestive problems, immune health and can be classified as a whole food. Let's explore some of these great reasons why we all should keep a pint of bone broth in the fridge at all times.

First off... Digestion is essential for optimal health throughout the body. If you eat processed grains, take a lot of medication or have problems in general with bowl movements.. you should get on the broth soon!.One problem in the digestive system is Leaky Bowel Syndrome. This occurs when perforations of the intestinal lining allow fluids to pass into the gut... no bueno. Bone broth has a high Gelatin content which helps heal those holes.

Glucosamine and Collagen are the building blocks of the skeletal system and Bone Broth is packed with both. The best type of bone to make the broth out of is the knuckle, a joint high in glucosamine. Through regular supplementation the benefits can be a reduced joint soreness and even a reversal of arthritis. Collagen is similar. For the skin, Collagen can help rebuild cells and revise the signs of aging. Collagen supplementation helps to support bone health and has been linked to injury prevention during high impact sports.

As a whole food, Bone Broth ranks very high. Phosphorous, Magnesium, Calcium, Vitamin K, Vitamin C round out a giant profile of goodness that we should all be taking in daily. Your immune system responds well to this natural boost in vitamins and minerals as it is very hypoallergenic. Even Protein amounts that can add to your daily intake have been noted in Broth Supplementation.

Finally Bone Broth is probably the cheapest supplement you can make yourself! I know that here on kauai, we have primarily grass fed beef of the highest quality. Doubling up with high quality, antibiotic free bones and natural vitamin and mineral goodness means that you can feel good about getting down with it on the regular. Optimal health is not far out of reach. If you have questions please reach out to Cristin or I and we can find the answers together!

Baseline:

Rotator Cuff Drills

Hip Activation Drills

Squat Flow

Skill Development:

Overhead Squat/ Hold ; 10 Minutes Building

3 Overhead Squat (1,2,1)

* After the 3rd rep, hold the Overhead Position for :15

WOD:
"For AVA"

*A friend of CrossFit Poipu and former World Champion Jason Kahlipa' s daughter has been diagnosed with cancer. Today we workout in solidarity with his family and CrossFitters world wide in support of the ongoing healing.

5X
400m Run
21 Ground to Overhead 95/65

180416 "Folate, yet another important reason to eat your leafy greens"

You literally ARE what you eat. If you want to have strength or aerobic gains come your way you need to be eating to support the health, synthesis and growth of blood cells and proteins within the body. Folate in food and folic acid in a synthetic version is one key way that you can ensure you are handling both of these components.

Folate is a naturally occuring B vitamin that is part of the greater 'complex' of vitamins that are crucial for maintaining health. We generally get out folate in the form of leafy greens like kale and spinich but for many years it has been fortified in all cereals and grains by the order of the federal government.

Thats right! The catchy "Folic Acid" label on your cereal does not come naturally but is put on in a glaze in the factory. But... I m not here to make the case for that right now.

The point is that Folate and folic acid have the job of helping synthesize new proteins and red blood cells through out the body. This is important as red blood cells transport oxygen to muscle, brain, and cardiovascular systems among many others. By producing new proteins that help maintain and build growing muscles, you will ensure that the work you are doing is not in vain!

Folate is a B vitamin and has been linked to lowering the risk of heart disease, diabetes,  alzheimers, and even has been supplemented in the treatment of depression. So the signs are there folks... Saute', steam, chop and eat raw.. however you like the stuff... EAT YOUR LEAFY GREENS!

Gut bacteria love leafy greens as well.. Also, I'm not going to bombard you with that exciting subject right now but they just do... OK! Good luck and happy eating.

Baseline:

Banded Hip Distraction Stretch

10 Russian Twists Per Arm

Strength:

Deadlift
EMOM 10

3 reps @ 80-82%

WOD:
8 Min AMRAP

4 HSPU
12 Front Rack Lunges 115/75

*Scale Handstand Push Ups to Pike or Box HSPU. Scale Difficulty, not ROM!!

140416 "Gut bacteria and our Food!"

I have made the point to eat organic numerous times. That be in Plants as well as Animals. One of the main reasons why I promote such a habit is the amount of antibiotics that are fed to our livestock to promote health and growth.  As a result of the hyper antibiotic use in livestock feed we are now consuming meat that is fortified with the same stuff that the animals eat and we in turn become more prone to deadly bacteria strains that have become drug resistant.

Like Humans, Animals that are fed Antibiotics have severe issue with gut lining and bacteria. A healthy gut has a plethora or bacterial strains that are good, (but some are bad) , which keep our metabolic, hormonal, and neuronal processes functioning right. To be clear, the new science behind ADHD, Anxiety, Depression and Alzheimers all point to an imbalance of Gut bacteria!

Farmers are now taking a look at how Humans are getting upper hand and fortifying our diet with probiotics. Lactobacillus acidophilus for instance is a common bacterial strain used in pills down to yogurt and could help keep animals healthy — so farmers don't have to give them as many antibiotics. JUst as they are lacing the feed with anti-biotics, they are in turn fortifying the feed with pro-biotics instead.

Let it be known that grass fed animals and free range animals already get the appropriate bacteria from natural foods not feedlot foods like those in 90% of factory farms.

So maybe the tide is changing for the better. If our food is healthier, we will be healthier. Who knows, maybe we will find a way to keep our food completely out of feedlots and grow it locally... naturally. That will be the day.

Baseline:

Banded Lunge FLow; Elbow to Intep, T spine twist and reach, hamstring pulses, pigeon stretch

Hip Activation Drill; 20m W/ Band

3X
12 JUMP SQUATS
10- Samson Lunges With Pass Thru
15 Push Ups

Skill Development:

Snatch Warm Up + Cycling Drillz
-Finishing the Pull
-Rolling Wrists over on return
-pushing the hips back far to activate hammys

WOD:
For Time
"Botsford Benchmark" Record this time...!!!

1 K Row
21 Wall Ball
21 Power Snatch 95/65
500m Row
15 Wall Ball
15 Power Snatch
250m Row
9 Wall Ball
9 Power Snatch

130416 "Where has the Family Farm Gone ??"

If you were to ask most people in America where their food comes from they would not know. This is the 21st century and the idea of locally grown food for most people goes about as far as the local Safeway. As a Country kid, I grew up in the fertile and abundant San Joaquin Valley and took for granted that greeting your neighbors with fresh food that you had grown was a standard. I fear that this quality of the family farm is fading fast and it is up to us to revive it in any way possible.

The sprawling orchards and fields that gave such a perspective on my life as a child have been eaten up by development.. Housing, Industry, and Commerce slowly consuming the farms as the cost of growing FOOD skyrockets and the price of land makes it too appealing not to sell. Commercial agriculture has not helped in this manner. From GMO crops like wheat, corn and soy to conglomerates and packing companies buying out local farmers and ranchers , the incentive to keep the family business going fades from generation to generation.

The family farm is a bedrock of the American Economy in many ways. Peaking in the 1930's and 40's, the family farm provided 90% of the food that was put on the local tables. This fact allowed towns and communities to grow, businesses to flourish and our sense of togetherness dominate. Slowly, the hard work, decrease in earnings and the allure of the city life had people disappearing.

And I am one of those people. Both my brother and I are not farmers. My father, 72, will be the last to farm the ranches we have in California. We left for a number of different reasons but underlying most of it was the dis-appeal (for me at least) of long hours, unexciting future and a host of other opportunities that are just beyond the fences.

Why even bring up the nostalgic and sad situation??

Well I believe that, as in all things, the revival of feeding our community must come from grassroots action. We need to produce what we eat for sustainability and economy. And even you can be the farmer who contributes to the societal health.

Backyard gardens and urban gardens are highlighting the value of even the smallest spaces for agricultural use. One planter box 4'X4' can produce enough food for a family to live on for months if planted correctly. Especially here on Kauai where the ground is so fertile and the entire year is the growing season, there is no excuse to not plant food for your family.

America is a commodity nation. Producing products rather than food. As I mentioned before, there is high demand for GMO crops and industrial meat. We need to flip this idea around and grow FOOD NOT COMMODITIES. Feeding your family and neighbors will yield more riches than stripping the land of its nutrients for monetary gain.

But let me digress..

As a child of a farmer I understand that crops do still bring in the income that support families, feed kids and send kids off to college. But the Family FARM where real food is grown and shared needs to be a reality once more. Most great moments in your life have happened over a feast or meal. The family farm is a way to bring those moments to fruition.

So tomorrow, grab a shovel. Dig a row, plant some seeds and make food grow. It does not need to me monumental in its size, rather just an attempt. And if you have the room, buy a goat or a steer. Let it graze and then provide enough meat for your whole community. This is what we need to rely on going into the future. Family Farms are community builders, life sustainers. Be the change you want to see in this world..

 

Baseline:

Lat Band Mobility/ Bully Stretch

50 Double Unders
10X Up Back Overs
10X Press Flings
10X Half Moon Stretch
10X Hip Circles
30 Double Unders
10X Squats
10X Berry Pickers
10X Side Lunges
10X Elbow To Instep
15 Squat Jumps

Gymnasty:

6 Rounds For Quality

6 Deficit Handstand Push Ups *Use Progression
12 Hip Extension
8 Strict Toes TO Bar

Partner WOD:

12 Minute AMRAP

P1- 12 Slam Ball
P2- 6 Shoulder to Overhead 165/110

*Partners will alternate stations once both have completed the required work. 1 point will be given for each work segment completed. (i.e. P1 completes slam balls and P2 completes STOH, 2 points are awarded)

120416 "Big Soda Take Warning"

It has been said that the Sugar Sweetened Soda Industry is on the way out in the same manner that Big Tobacco did. When the tide of popular sentiment begins to gain speed it is only a matter of time.

Since the obesity epidemic has hit a all time high, Scientists and some political leaders have been advocating against that sale of soda and the outright health problems that it poses to our population. CrossFit Inc. has also taken a mighty stance in the fight calling out the ACSM (American College of Sports Medicine) for all the money it takes from the soda companies to pass off junk science and marketing.

But sadly, the Soda Industry is a multi-billion dollar industry just as the Tobacco Industry is. There is not one head that can roll and the machine falls apart. This fight is going to take years to accomplish. But the revolution against Big Soda is gaining support on the grassroots level. Cities, schools, Universities, and even grocery stores have begun to fly the flag of healthy living in the face of this monster of an industry.

Just the other day I found an article on the push that Philadelphia PA is making now to tax soda by 3 cents per beverage. The article (NPR) sites that the reasoning behind the move is founded in two equal parts. First off, Philly is notoriously impoverished and suffers from high levels of metabolic disease and poor health. Sugar Sweetened Beverages account for much of what these poor people can afford; sometimes a cheaper alternative to bottled water! Also, Philadelphia needs to improve parks, waterways, and public activity areas so people want to and enjoy getting outside and being active.

3 Cent taxes are not good for business... the Soda Business that is.

The American Beverage Association struck back quickly. According to the article, the ABA stated that these beverages are what people 'feed their families with' and by taxing them, the government risks making the poor even worse. Taxing soda seems to be the wrong way to make up for revenue needed for parks and public places. HUH...??

Big Soda, it seems to me, is perpetuating a cycle of unhealthy choices that got us into this obesity and health crisis. What it takes is the grass roots action from all of us to not buy any sugar sweetened beverage and educate others about the healthy options which you can substitute for them. Just as with  Big Tobacco, the public just needs to see it... feel it... and then act on it. We can all do out part to speed this process up. For the future of our economic, public and societal health we owe it to ourselves.

Baseline:

Roll Out Calves and Hamstrings for 5 mins.

Heel Walk/ Toe Walk
Groiners/ Step Drill
High Knee Pull
Quad Pull W/ Reach
Pigeon Pull Drill
Samson Lunge W/ twist
Marching High Kicks
High Knee
Butt Kickers
Plyo Step/ Falling Start
Carioca Figure 4 drill
Arm Swing
Side Shuffle
Sideways Jumping Jack

Running Prep : (Week 3)

800m Run 75%
Rest :90
400m Sprint 85-90%
Rest 2:00
200m Sprint
Rest 3:00
200m Sprint
Rest 2:00
400m Sprint 85-90%
Rest :90
800m Run 80%

*Now that we have established your exertion levels, now we apply it to distance. Still using the appropriate Interval Method for recovery purposes.

WOD:

For Time

55 KBS 53/35
100 MTN Climbers
55 KBS

*EMOM do 3 burpees.

110416 "Plant based VS. Animal Proteins"

There is no doubt that I'm seeing some serious gains happening. 2016 has lit a fire in many of you and I'm seeing those in the 6-12 month training phase really starting to see things click. More often I am answering questions about nutrition, supplementation and the real 'meat and potatoes' of training. You are starting to really see that physical training is just a small sliver of optimal health. The real work is done with food!

Often I find that Protein supplementation is one way that athletes go to for making up either calories or quick protein intake. I often write about this topic and I emplor all of you to go back and review my previous blogs on the subject.... But that aside, I often answer questions about the difference between whey and plant based proteins. This article is meant to shed clear light on the differences and benefits to both.

To Begin....

Whey or Plant based... Protein is vital. Both types of Protein provide amino acids for muscle repair, balance blood sugar which can aid in healthy weight loss, make immune cells, and neurotransmitters which are vital for brain health.

Now for the benefits of animal based proteins (WHEY and otherwise). Animal based proteins are a complete protein. This means that the amino acid profile will be synthesized by the human body to keep muscle function and health working properly. Also there are BCAA (branch chain amino acids) in animal based proteins that are essential for muscle development and growth that are simply not found in the plant based varieties.

And I will put this to you straight.. Plant based proteins will not give you the BCAA profile that will help you build muscle.

Animal proteins also balance the immune system and hormones. Whey protein contains immunogloubins that boost your body's ability to defend against disease. This does include powerful anti-oxidants which help fight a range of cancers.

Whey protein does have a higher probability of allergenic properties and because Whey does contain lactose, you can have a boost in insulin. I have written more about this recently.. go back and read it.

Plant based proteins are hypoallergenic and easier to digest by a wider range of athletes. Rice, Pea and Soy do have amino acids which help keep and maintain muscle function though they do not contain as much as Whey. As a detoxifying program, Plant based Proteins work well. The benefit of digestibility makes Plant based Proteins anti-inflammatory by nature and may be high in fiber which can help with weight loss.

Plant based proteins are more susceptible to contamination of pesticides, and poisons like arsenic. Because of the limited protein profile there may be a lot more additives to the protein as well. If you are into "gainZ", Plant based Proteins will simply not give you what animal based proteins will give ya!!

So there are some definite Pros and Cons to each type of Protein and it really comes down to inflammation and taste. You have to find one that works well with your digestive system and of course you have to find one that tastes good without a bunch of garbage in it. Good Luck out there, contact me with any further questions you may have going forward.

Baseline:

3X
10m Groiners
10m Bear Crawl

20X
Iron Cross
Scorpion
Glute Bridge W/ Reach
Dead Bugs

Squat Flow

Strength:

Back Squat !!
EMOM 10

3 Reps @ 78%
Tempo (1,2,1)

WOD:
"Nasty Girls"

3 X
50 Squats
7 Muscle Ups
10 Hang Power Clean 135/95

080416 "Buy Organic"

Buy Organic!!

The battle cry of the last 10 years is now proving its relevancy in the wake of continued cases of antibiotic resistance in Americans. The wonton use of Anitbiotics on livestock is not only creating problems in the factory farms, where most of us buy our meat; but also in the homes and hospitals of millions of Americans.

Every year the scientific and medical community scramble to keep up with new strains of disease. This has happened since the dawn of the first bacteria many moons ago. Evolution demands that bacteria and disease adapt to do just what humans and every other living organism do, stay alive.

Since the 1950's farmers and Ranchers have used antibiotics either on the feed or applied directly on the animals to prevent pathogens from infecting the herd or the coop. Today over 80% of all antibiotics sold in the United States go not to our pediatricians or hospitals, they go to farmers for use in agriculture. This dramatically benefits the consumer and the rancher who are able to produce bigger, faster and healthier animals to a consumer who has nearly thrpled his/her meat consumption in the pat 50 years! The result also keeps cost low which is helpful for the vast majority of americans who have families to feed on stagnant wage gains.

As I stated before there are a few delivery systems for the antibiotics, topical,through the feed, or direct inection. Make no mistake, Antibiotics are friggin miricle drugs. The magic serums directly target and destroy disease effectively! What happens with overuse is either an adaptation of bacteria to the drug or a clean playground for resistant bacteria once certain strains are killed off.

Imagine you crammed onto a Southwest Airlines flight when magicaly your two stinky seatmates are thrown off and you can spread out and fart and snore and thrive without interferance!

Last year (according to the Centers for Disease Control) there were 2,049,400 cases of antibiotic resistance costing more than 30 billion dollars to our Healthcare system! Holy Shit!

Well there is an out here... Countries like Denmark stopped using these Antibiotics on their animals in the 1990's. And what happened? The animals got healthier!! Wow. Yes, the animals immune systems began to work for themselves resulting in healthier livestock and subsequently healthier citizens. Granted Europeans do not (relatively speaking) eat as much meat as us and generally consume less processed food but... you get the drift.

So what are you buying? Would you pay a slightly higher price if that meant the chances of future illness could be prevented? Most Americans would say yes right? Well we just plain don't. Organic, hormone free, Non-GMO, are all warm and fuzzy labels we love to see but when you have a family to feed on a tight budget, Americans are forced into buying the less expensive product.

Once again my recommendation is to buy CLEAN, LOCALLY SOURCED, NOT PROCESSED food. I can tell you that it does hit a little harder on the wallett, especially for a family of 4 with a tight budget but it is worth it knowing that my kids never get sick and that I know where my food comes from.

Finally, here is a little food for thought. According to the Centers for Disease Control, 53% of Chicken sampled in grocery stores has an antibiotic resistance to E. Coli. So wash your friggin hands, and buy Organic.

 

Baseline:
400m Run
10 Up Back Overs
10 Press Flings
12 Push Ups
200m Run
10 Standing Toe Touch
10 Berry Pickers
12 Jump Squats
100m Run
10 Mountain Climbers
10 Inch Worm
12 Hip Extensions

WOD:

1 Round of :
20 Strict Press 115/75
30 Toes To Bar
20 Power Clean

*Rest :90

2 Rounds of:
15 Push Press 115/75
25 Toes To Bar
15 Power Clean

*Rest :90

3 Rounds of:
10 Split Jerk 115/75
20 Toes To bar
10 Power Clean

050416 "Mental Mastery

Life is unpredictable. As soon as you wake in the morning you become part of the wave in this worlds ocean. If you have a few years under your belt this is very apparent. We are all interconnected and subject to everyone and everything around us. Well, given this truth you still have control of the most important thing, your state of consciousness.

Mental Mastery is the dedication, nay, discipline to gaining absolute control to your thoughts, emotions and by extension, your actions...

Now if you thought changing your diet was difficult, directing every thought in your mind takes years to master. I mean seriously, buddhist monks and spiritual folks devote their entire lives to the intention.

The first thing that you must understand and accept is that your life is completely under your control. All it takes is a mastery over your thoughts. When the thoughts are directed and controlled, you can have everything you have wanted. Don't believe me??? Try it for a day... Let me expound..

So many times we feel like we live in a pin-ball game getting bounced around the board as life sees fit. What if your thoughts could be controlled and your 'bounce' all over life could be controlled or even stopped! Your thoughts are essentially the CAUSE TO YOUR EVENTUAL REALITY. If you believe it or think it, it probably is going to happen.

Success is CrossFit, Life, and Relationships... Your ability to make a lasting impression on this world around you stems from your Mental Mastery. Just as I have spoken and written about many times, if you can control your intimate bubble around you, filling it with positivity, success and gratitude... Think about the outward effect you will have on the world around you!!!???

Begin tomorrow.. Master your Mental Status. Your expectations are a reflection of your confidence in your mind. Your emotional response to the world is a direct response to your minds ability to accept and love. Who you surround yourself with is a direct election of how your mind thinks of itself. be dedicated my friends.. Success in life depends on you stepping into this battle and winning.

"If you can take it, you can make it" , This is a battle against your ego and yourself. Master the Mental and become the person you want to be!

Baseline:

3X
12 Banded Good Mornings
10 Dive-bomber Push Ups
12 Squat Therapy

DeadBug Series/ Side Plank series

Strength:

Deadlift
5X5 @ 75%

*If you do not know our numbers, use 20# over what you used last week.
*Rest :90 Between lifts

WOD:
EMOM 15

Min 1: 20 Overhead Plate Lunges 45/25
Min 2: 12 SDHP 95/65
Min 3: 50 Flutter Kicks