081216 "Exercise, the hedge against your Holidays"

Ah... The Holiday season. That time of year for cheerful giving, overindulgence and excessive partying. For many of us that are devoted to optimal health, this may also be a time of year when we get a bit of anxiety as well. Jumping from party to party, and rich meal to rich meal we wonder how this is effecting our health. Well I am here to bring good news to your holiday woes, Exercise is a hedge against your Holidays!

A new Study published by the America Physiological Society gives hope to those of us who may enjoy the holidays too much!

Basically the findings go like this; Your health is like the gas gauge in your car. Each month you train and make proper nutrition choices, your gauge rises towards the Full marker. Each month you are a Couch Potato and make poor nutrition choices, the more the gauge moves towards empty. E= Disease, F= Optimal health. The findings of the University Of Michigan study were such that those athletes or 'healthy' individuals were able to fall off the wagon and not do too much damage that the body could not recover fast from!

The thinking in science has been that your body works off patterns, which it does. You do things repeatedly and your body adjusts to that to create homeostasis. But in this case when the healthy individuals were asked to consume more calories and low quality foods, their glucose sensitivity and inflammatory markers did not change that much. It seems that your body's "Set Point" (a topic I have written about) does not change that easily. So More exercise and better choices in Nutrition create a little buffer or WIGGLE ROOM against some not so great holiday choices. SWEET!

Here is why I think this study rules. Life is about taking every opportunity to have fun. The holidays are fun; you have friends, food and laughs. If you slip and drink too much or eat too much a couple days, don't sweat it. Live and laugh my friends. Also, this helps keep you from alienating yourself at the parties. I used to be that guy who would scowl at appetizers and scoff at breads... total dick move Right? No-one wants to hang with that guy! Now you can eat merrily and talk positively with others about nutrition and health, creating comfort for those on the fence about jumping back in the gym . Hell, let them know about this study. (And see their eyes glaze over)

Now the individuals in the study were allowed to increase intake for 1 week without change. This does not mean you can go to town for a whole month and expect to jump right back into the gym with the same verve. No, No. Exercise and nutrition should be in balance at about 80% during this time of year. There is always time to get outside or into the gym, even if you just crushed some pie!

Keep crushing everyone and feel good about the holidays. Be positive and know that your health gauge is still as close to Full as possible!

Baseline:
10X
Leg Swing
Elbow To Instep
Divebombers
Push Up
Bow/Bend
Up Back Overs
Blackburns
Arm Haulers
Squats
Shoulder Taps
Pull Ups

WOD:
"Cindy"

20 min AMRAP
5 Pull Up
10 Push Up
15 Air Squats

061216 "Almond VS. Peanut Butter.. The Battle"

So its fall/winter time and its time to make certain strength gains. Going to the Nut Butters is one way to add extra calories and protein to your diet in between your otherwise smart eating plan. Not only are the nut butters easy to find and super easy to consume, but they work! I have seen lifters PR, atheltes gain weight... the proof is in the ... well, Butter. 

But the conflict remains. Which is better for you? So I have broken the facts down for you in simple terms;

Fat) Both are highly regarded for their fat content. The difference is in the chemical composition of the fat. Peanuts are high in Saturated fat; the type of fat that is frowned upon in red meat and butter. Saturated fat is necessary and not a bad thing when consumed in moderation. Almonds on the other hand have a higher level of monounsaturated fat which is the type of fat that helps lower cholesterol and is generally 'better for you. 

Protein) Both butters have relatively the same amount of protein, coming at around 7 grams per serving. Vegetarians rejoice in this number given that it is roughly the same amount as 1 egg. But as we all know, plants protein simply does not match up to the nutritional value of animal protein . The good thing about both is that this protein is a good 'gainer' for those trying to get to "BULK PONY" stage during the winter. 

Vitamins) Almond Butter is generally less processed and simply more nutritionally packed than peanut butter; so Almonds totally win in this area. In Fact, Almonds have double the amount of Vitamin E and Magnesium, than Peanut Butter. When it comes to overall fiber content, they both equal out but when looking at the pasteurizing process and processing of Peanuts, there is a difference in quality.

Sugar) Peanut Butter comes in all types just as Almond Butter does. Both nuts are born with natural sugar contents that are higher than other nuts. This is what makes them so pleasing to our culture... SUGAR! Since we are concerned with minimizing sugars, try to go for the 'no sugar added' variety and get the best calories they have to offer instead of the sugar fillers. 

One thing is for sure. The battle continues but I wanted to shed some light on some of the similarities and differences between the two. Almond Butter is slightly more nutritional than peanut butter and since we are BY NO MEANS looking to have either be the cornerstone of our nutrition, I say find a butter and a brand that you like... and go with it. Good Luck bringing out the BULK PONY this winter. Keep eating smart and the results will come. Food is fuel, always remember that!. 

Baseline:
12X
Leg Swing
Elbow To Instep
Single Leg Toe Touch
Iron Cross

20-15-10
Dumbbell Bent Over Row
Dumbbell Standing Toe Touch
GHD Hip Extension

Skill Development:
Kettlebell Deficit Deadlift
5X12

Super set each set with 12 GHD Sit Ups

WOD:
:30 Lateral Med Ball Throws 'L'
:15 Rest
:30 Lateral Med ball Throws 'R'
:15 Rest
:30 L- Hang CHIN UPS
:15 Rest

Repeat for 4 Total Rounds

 

051216 "Hello Badass.. Meet Turmeric, Your new Best Friend"

For a few years now I have touted the benefits of this powerful root herb, Turmeric. As an athlete always looking for the 'natural' way to curb inflammation; this powerhouse has done the trick time and again. I have now come to use Turmeric as a hedge against all the booger-eaters that I fly with on a weekly basis, as a great post workout high, and of course to keep me training without so many processed recovery supplements. 

I am luck to live on Kauai where we have the largest Organic Turmeric farming operation in the world! Needless to say, if you venture into any juice bar here on the island you can always find some ready to go. The problem that I have found is that, if you were not raised in an Indian Household, you probably don't know much about Turmeric nor do you know how to integrate it into your diet. 

Luckily, I got you! Here are a few ways you can get your hands on some of this powerful root;
1) Search it out in your local special grocery, whole. Turmeric looks like ginger except that it has a orange/yellow appearance. Like Ginger, you buy it loose in the smaller bins usually where the other herbs are in the vegetable area. Try to find the stalks that are firm.
2) The easiest way to find it is to get it in the herb section already pre ground. Though it is not widely used in western cooking, you shouldn't have a hard time finding it in any grocery store. My suggestion is to always go for the brand that is of the highest quality. Glass jars will hold freshness in more than plastic when it comes to buying herbs from the store.
3) Turmeric Oil is something that I have not used but it is out there. Buying herbal oils can be beneficial because of the potency but that can also be a caution as well. Before you go injuring a ton or taking a bath in it, try a few drops and see how your body reacts. Buying oils of any kind is like buying any high quality product, treat it with care. 

Now for integrating it into your nutrition;
1) Cristin has always used it on roasted veggies. As you drizzle your oil on them, salt and pepper them, you can add a dash or some shavings onto the veggies to bring out color and spice to the veggies while roasting. Il get into it later on but pepper and turmeric are a vital match so try it out. 
2) Cook Turmeric into your rice. As the water level begins to drop and the rice is cooking, I suggest adding a couple tablespoons of Coconut oil and Turmeric to your rice. As my kids know, eating bland rice day after day can be boring so Turmeric can help boost flavor and color. 
3) Soups and curry are the traditional ways that I have seen Turmeric used. You know the yellow curry... yep that is Turmeric (and/or Saffron). Coconut Milk is rich in flavor and pairs well with Turmeric. But even if you are making a chicken soup, dash a bit in with your other herbs and you will get a nice spice and all the great health benefits.
4) Smoothies are a great way to disguise lots of things. A few pieces of fruit in a smoothie will release natural sugars that take over the entire flavor. It does not take much, only a teaspoon of Turmeric to get the anti-inflammatory benefits so put it in your concoction and kick some serious ass!
5) If you are a juicer... Juice it! As a post workout shot it will be absorbed by your GUT quickly and all the nutrients will boost your brain power, muscle recovery and make you better looking too!

Lastly, lets talk pairing with pepper (curcumin) and Omega-3 fats. Pepper activates the bioavailability of Turmeric, opening your GUT receptors and allowing for more absorption. In a similar fashion, fats like Coconut oil and Olive Oil assure that many nutrients (not just Turmeric) are absorbed in the digestive system and don't just pass through. This way your liver and GUT will benefit not just your bacteria!

So get out there and grab some today. Experiment in the kitchen and use Turmeric in your Post workout routine. You will surely feel the difference.

 Baseline:

Lat Band Mobility
Bully Stretch

Leg Swings X10
Side LungeX 10
Elbow To Instep X10
Fig 4 Drill X 20m
Single Leg Lateral Hop X 10m (each Leg)
Squat Therapy X10

Gymnastics:
Spend 15 minutes Working for Quality
-Deficit Handstand Push Ups (strict) X5
:30 Handstand Hold

- 4X Superman to Hollow Hold
10X V Ups

5X Muscle Ups (or progression; pulling, pushing, transition/mobility)

Endurance:

Run 3 Miles
Row 1200m
Bike 1 Mile

021216 "Farmers Markets, Your Health Subsidy"

It has been clear for some time that the Government, an entity which by its founding principles of life, liberty and the pursuit of happiness have been interpreted to mean something different than what most believe to be true.  What I mean is that the systems of health care, food supply, and economics are skewed towards feeding the crap out of people with poor quality foods and then not creating an equitable system to care for them when sickness occurs. 

Since World War 2* the US Government has put restrictions, rations and subsidies on the food industry in this country. At first it was to ensure that the war machine could operate and not disrupt the general population supply. Then the advent of commercial crops like corn, soy and sugar gained so much influence that they were plugged into a goliath of a Farm Bill where they became immortal. 
*AMERICAN HEART ASSOCIATION

These subsidies cost the US population Billions of dollars per year. Simply, we are paying for the food that is making us very sick! Why is no one paying attention to this? Simple. For every person that gets stick, 5 people are fed. That simple ratio keeps the farm bill growing and growing becoming  thicker and more encompassing. 

Now I am old enough to have heard many people make this argument about governments, corporations and lies.... yada yada yada.. That is for 20 year olds to get pissed about. We as more mature parents of the next generation must act today to SUBSIDIZE our health by eating local, organic, and NON GMO. If the Government is not going to subsidize adequate health care for us, we must create a hedge against the sickness that is inevitable. Our kids deserve it. You deserve it. 

Here are a few interesting facts that I pulled fro the website of the American Heart Association health conference 2016;

-Subsidizing fruits and vegetables could save over 200,000 lives over the course of 15 years by dropping the occurrence of Heart Disease.
- If the US population added one extra serving of fruits and vegetables in their diets today, we couple cut heart attack related deaths in 2 years by 3.5 million. 

Crazy huh? 

Do you see why I put so much emphasis on optimal health and staying conscious about your eating and health? You have the chance TODAY to begin subsidizing your own health through good food choices. Eat good and thrive my friends. 

Baseline:

Row 1k
30 Toes To bar
30 Push Ups

Squat Flow
- Kang Squat
-Internal Rotation
- Kneeling Hip Bridges
- Lunge W/ Anke Rotation + Elbow To Instep
- Squat PNF
- Squat W/ T spine stretch

Skill Development:
Barbell Bulgarian Split Squat
5X5 @ each Leg
-Front Rack Hold @50% of Bodyweight

*Superset each with 5 Burpee Broad Jumps

 

011216 "Taking Risks make you a better Leader"

Most of us ride the fine line between 'not enough' and 'just enough'. Needless to say that taking big risks in life is not our first course of action. 

Taking risks means that you are putting yourself out in the world and not knowing what to expect in return. Though we may focus on the positive, many times what keeps us form taking risks are the inescapable negatives that may arise. But no one follows those that shy away from fear. Not one leader has stepped back when there was work to be done or goals that need to be accomplished. The point is, to be greater; you must take risks. 

Risks make you creative. You will have to think outside the box and certainly outside your normal daily patterns.
Risks make you confident in yourself. Personal challenge is at the heart of all risk. Whether you succeed or fail, you will know yourself better and be able to lean on your strengths for anything that may arise in the future. 
Risks can reward you. The whole reason behind taking risks is to better your current situation or your family's well being. Why else would you be doing it? Thoughtful execution of risk makes you stronger as a person and can help those around you.
Risk makes you ABOVE AVERAGE. In your thinking and your actions; risk taking helps develop your personality into a leader who thinks and acts outside the box.... remember that creative benefit??

Now I am not advocating you to go and begin base jumping today (although that's badass); stepping into the world of thoughtful risk taking has immense benefits whether you succeed or fail. The point is that you try. Becoming the person and leader you want to be comes with some inherent discomfort at first but also a great deal of personal growth. Push on and constantly strive to be better in the gym and out in the world. Affect change!

Baseline:
2X
400m Run
10 Push Ups
5 Wall Climbs
:20 Handstand Hold

Lunge Flow

SKill Development:
In 6 Sets,
Build to heaviest
4 Press
4 Push Press
4 Alternating Split Jerks

WOD:
5 Rounds for time, 

Bike 24 Cals
12X Shoulder to Overhead 115/105
6X Burpee Box Jumps 24/20#

Rest 2:00

301116 "4 reasons why Oats can be good for you"

Are they gluten free? 
How much Fiber do they actually contain?
Is there a difference between organic and non-organic?
How about GMO?

So many questions surround the holy oat. To look at humans consumption of oats you can go back to the beginning of time and find that they (and their distant cousins) have been a staple in human diets. But it has been since the advent of the low carb diet and/or the Paleo movement that they have come under fire about their wholesome goodness. 

Well I am here to dispel a couple myths that have been floating around;

1) No, Oats do not contain gluten. Oats are not wheat, barley or rye... although they are farmed in areas where those grains are present so there can be contamination either in the growing or processing of the oat. 
2) Yes they do contain protein. Plant protein, as you all know, is not my choice for developing high quality athletes nor does it contain the amino acid profile necessary for muscle repair and growth. But they do have upwards of 4 g per serving. 

Now for some benefits. 

1) Choke Fiber! 1 serving of a high quality and clean oats can deliver 4-5 grams of beneficial fiber. Mind you that this is quite a bit of the good. I encourage 10 grams of prebiotic each day and so this 4-5g in the scope of your days allotment is pretty darn good. Your GUT loves fiber as that is what your good bacteria feed upon. 
**Too much fiber can cause belly ache very similar to those that have a gluten sensitivity. This is why a lot of people think that oats contain gluten.
2) Oats are nutrient dense. As opposed to other grains, these little guys contain selenium, magnesium, phosphorus, iron, zinc and copper. When consumed in organic form and with as little processing as possible, you get quite a nutrient dense meal. 
3) Oats lower cholesterol. For many years oats and other whole grains have been touted for their ability to help kick out the bad "LDL" choleterol in your blood stream. Because whole grains like oats are full of 'soluble' fiber they soak up water and bad cholesterol particles as they pass through your digestive system. Cleaning you out along the way with the fiber... oh yeah sounds good to me!
4) Oats can provide a low glycemic carbohydrate source. Unless you are dousing your oats in sugar or some other sweetener, the effect on your pancreas should be minor compared to cereals and other carb sources. Being that the whole grain is dense like a brown rice you get a longer digesting time which yields a longer energy release. I love oats before competition and simply just to get the day started. If you must, add some grass fed butter to the mix and some pure maple syrup and NUTS. 

Serving sizes do not need to be big. 1 cup does the trick when added to a fat rich breakfast. If you are a get up and go type like me you will appreciate what this does for you and your morning workouts without tipping the scales in terms of your macro levels. 

Enjoying the process of becoming the most optimal athlete should definitely be part of training. What comfort it may bring, try a little Oats and see how it does for your gut and your perfromance. Eat strong y'all!!

Baseline:

Lat band Mobility
Bully Stretch
Banded Iron Cross

Kipping Pull Up Progression
-Hold Hollow on Bar
-Push/Pull
-Skip (hip flexion)
-Bridge of the hip and pull to bar

*Practice 10-12 reps of each. Before moving on to next piece make sure you are proficient in the first and getting the most power out it! 

Skill Development:
15 Reps - Eccentric Pull Up (lowers)
15 Reps- L sit Pull Up
15 Clapping Push Up
15 Heavy Single Arm Bent over rows

WOD:
6 Rounds of;
:30 work/:30 Rest
A) Chest TO Bar Pull Up
B) GHD Sit Up
C) Burpee

*score is lowest reps completed of each exercise, after all rounds are completed. 


 

291116 "Improve Digestion, Stop Drinking Water"

Wooh... Wooh... I know you are like... but what about hydration. How the hell can my digestion be improved by cutting out water? 

The science is not in thinking about you as an organism but your stomach during the act of eating. Let me be elaborate. Hydration is ESSENTIAL for your brain, muscles, cells to work properly. Without proper hydration you will think slower, be more fatigued and your metabolism will suck. So do it... often.. Drink lots of water to keep your body running well. Just don't drink so much during meals. 

Your stomach and GUT pH is dependent on the protein enzymes that are present. How well you break down and digest the nutrients that you put into your body is linked to how acidic your digestive system is. Water or other beverages can significantly lower your GUT pH. 

This seems counter intuitive because; what is usually the first thing that is on the dinner table besides the cutlery? Most likely its your glass of ice water that sits neatly next to your dinner plate. In fact, wether you are grabbing a quick bite to eat or sitting in a restaurant, water is most likely offered and encouraged. 

But is it more than just about pH. Drinking too much cold beverage during meals expends too much energy on heating and passing the beverage and not enough on the food that is going with it. Ice water has been shown to boost metabolism by a couple calories per glass due to your bodies need to heat the water on its path down the digestive system.  In terms of lubing up the system, water can flood the digestive system with so much liquid that it turns into a slip and slide for your nutrients instead of a catch-all. 

So here is a three part plan for making sure you stay hydrated and allow for optimal hydration.

1) Drink water and other healthy beverages like tea, coffee, coconut water, and Kombucha up until  15 minutes before you eat a meal.
As soon as I wake up in the morning I pound 12 ounces of water and then begin prepping my coffee, and breakfast. By the time I do these things, and check my email, time has elapsed and we are ready to go . During the day, regulation of water is much easier as you can plan out your meals and hydration better. At night, make sure that when you are preparing dinner you are drinking and then cut back right before dinner. Drink a glass of water with your Supps before you go to bed!

2) Drink warm beverages during meals if you have to. 

For the sake of energy conservation it is smarter to drink hot tea, warm water or even some warm bone broth with your meal to keep the temps in the system at optimal levels. If you are like me, ice water sucks! I always end up with more ice in the glass than water and it hit my teeth and is super cold... First world problems right? 

3) Take small sips.

Now I totally understand that some foods NEED liquid of some sorts to wash them down. Ive gotten into those situations with a rough cut of meat where your jaw gets tired from chewing so damn long! In this case, obviously you need some water or tea to wash that sucker down. By all means this suggestion is not set in stone. Drink when necessary. Taking smaller sips will keep your GUT optimal as well as give you some relief from those unique situations. 

Think outside the box and use this information to help guide you through each meal. Taking in as many great nutrients as possible is key for becoming the optimal athlete that you want to be. Wether it is not drinking ice water, switching to tea or just leaving the liquid out... stay present during your eating ritual. Outside of meals, go for it. 

Baseline:
Banded Hip Distraction
Banded Calf Stretch
Banded Hamstring Pulls (supine)

Skip 100m
Jog 100m backwards
Buttkickers 100m
100m Carioca (switch directions at 50m)
Fig 4 run 100m (switch L or R leg at 50m)
100m run W/ Falling Start

Squat Flow

Strength Development:
Back Squat
5X5 @ 80%

Front Squat
2-2-2-2 @ 80%

Conditioning:
Run 5 K.

*set markers for yourself, use pacing to set your stride but utilize small bouts of sprints to break up the pace and get your joints moving at full range of motion... 

281116 "Understanding the Plant Defense System on your Health"

Did you know that even while you smile and enjoy your daily meals, the food you are eating could be going to war with your GUT? Its crazy, that delicious bite of food that tastes so damn good can turn around and destroy vital connections within your intestines; leaking toxins straight into your blood... holy shit. Sounds rough right. Well this is actually a Natural defense mechanism that many plants employ to ensure the survival of their species. 

We call these things 'anti-nutrients', or, 'inflammatory substances' and the result of our consuming them is Leaky Gut. Below are a few of the most snreaky and destructive food products that we consume daily that cause this to happen.

-Whole grains like corn, wheat, oats, rye, black beans, lentils, and quinoa
- Refined Grains** like white rice, flour, bread, cereal and pasta. 

**in practically 90% of packaged food as either primary ingredient or filler .

Here is a funny thing to ponder next time you feel all 'excessive' about your diet. In todays's society if you eat red meat for breakfast, lunch and dinner people and doctors would certainly tell you that your intakes are too extreme... But if you have a bowl of cereal for breakfast, a sandwich for lunch and pasta for dinner, common thinking would be like... shootZ looks good to me! 
While meat presents its own cautions, we literally cannot digest the refined grains. 

Isn't it crazy how much psychology plays in our daily diets?

I will concede that the fiber from grains is important to Gut and metabolic health but no more than the vital probiotic and fiber rich vegetables that you SHOULD be eating each day. 

There are ways to get around these inflammatory nutrients inside the grains. Sprouting, fermenting and soaking your grains will trick the grains into thinking that they have been planted, releasing the bad stuff and allowing us to access the goods. Modern Food comapanies have jumped on this big time. In most Whole Foods, specialty bakers, and the like now offer these type of sprouted grain breads or fermented grains to bake with. 

Understanding that no matter what society deems OK for you to eat, there are still Natural defenses that plants employ to keep themselves around this planet. Substituting your fiber from grains to fiber from vegetables is a much better option at the end of it. Choosing foods that your body can actually digest is very important. Kick the grains and thrive my wellness warriors!

Baseline:
Rotator Cuff Drills or Crossover Symmetry
Banded X15
-Good Mornings
- Hip Activation
- pull aparts
-Row
-Press

10X W/ Barbell
-High Elbows
-High Hang Muscle Snatch
-OHS
-Snatch Balance
-Sotts Press
-mid Thigh Snatch to tempo OHS
-Hang Below Knee Squat Snatch

Skill Development:
5 rounds of ascending weight each round
3 Snatch Deadlift
1 Hang Snatch Below Knee

-Rest 3 Mins

5 Rounds of ascending weight each round
1 Snatch Balance
1 High Hang Snatch
1 Mid Hang Sntach
1 Snatch
*Try and keep the bar in hand through entire complex

Conditioning:
5 Rounds for time
5 Snatch 155/105
30 Dubs (double Unders)

*try and be unbroken each time you grab the bar

221116 "3 Reasons why you should Locally Source your Food"

        "Buy Local!".

You see it on billboards, shopping bags, bumper stickers, and every hipster coffee shop. This is the 21st century rally cry as we rebel against all that is wrong with the food product consumer chain. Its the assembly line of consumption that has growing profits for large food product corporations and growing the waistlines of every American. But buying local is much more than a populist movement against conformity. Its about health. Your health is intrinsically linked to the food quality in your home. Here are 3 reasons why "buy Local" makes so much sense. 

1)  Nutrient Density. As I have outlined many times in previous blog posts, our consumer food chain is an empty vessel when it comes to wholesome nutrients. Science is showing that we, as a population are consistently lacking in;
-Beta Carotene
-Vitamin D
-Magnesium
-Folic Acid/Folate
-B6/B12
-Omega 3 Fatty Acids
-Healthy Bacteria (not nutrient but a byproduct of optimal gut health)

By locally sourcing your food from farmers in your area you can begin the long trek back to leveling off your nutrient levels. The reason why is in the scale and processing of the vegetables and meats. Due to regulations, food product companies have to heat, pasteurize, wash, and otherwise strip food of most nutrients in order for them to be mass produced. A good example is baby carrots or packaged spinach. These are staples in your refrigerator yet they offer very little nutrients and minimal fiber to to the processed nature from farm to your supermarket. When you buy local, vegetables and meats usually are grown in small farms where each plant is nurtured and harvested at optimal times and conditions; therefore nutrients tend to be higher. The last piece of the puzzle is the middle man.... when buying local you basically cut that guy out which ensures that your food was recently harvested and nutrients are at their peak!

2) Environmental Impacts. Pesticides, Herbicides, GMO vegetables are poisons lurking right under our gaze. Massive farming operations produce most of our food products in grocery stores. While it is not a standard by any means, your local vegetable and meat producers typically use sustainable and NON- GMO methods to produce their foods. I have done a lot of research into my own food producers and have found this to be true. If you promote healthy environmental farming practices and this begins to spread then the entire local environment will reap the benefits. Water Quality improves, air quality improves, health care costs go down... its amazing and it has been documented... I speak the truth here people!! 

3) Greater Connection and Satisfaction.  Finally there are metics in the Local Food Chain that cannot be measured by a specific number or value. These benefits are substantive none the less.

First lets talk Community building. I have always enjoyed talking story with local farmers about their products, methods and really what makes them tick. By getting to know your local farmers you get to know your food better and building relationships is always good for human connection.

Second is personal satisfaction. Lets' face it. We are not Hunter/Gatherers anymore. One way we can hang on to this is by buying food at farmers markets and local shops. You get to see the dirt on the veggies, talk to the butcher who processed the meat. Connection with your food produces an appreciation when it comes to preparing and eating it. You are more likely to not throw away left overs and prepare food before they go bad if you buy local.  Its psychological folks! 

Benefits abound my friends! I did not even touch on the economics of buying local and many other benefits that surround this important ritual. Taking the steps to start your farmers market journey are easy. Simply type in your town name and 'farmers market' and I guarantee that you will find one closer than you think. You will be building community at the same time as you will bettering your overall health. Its a win/win. Stay conscious my friends and enjoy the ebenfits of what is growing around you!

Baseline:
Agility Warm Up
10m PLyo Step
10m high Knee Pull
10m High Skip
10m Quad Pull
10m Side Shuffle
10m Elbow To Instep
10m Side Shuffle
10m Fig 4 Stretch
10m Carioca
10m Marching High Kicks
10m Fig 4 Run Drill
10m Samson Lunge

4X Falling Start
4X Banded Buddy Pulls

Pull Up Mobility - Lat/Bully Mob

20X Banded Rows
20X Banded Press
10X Negative Pull Up
20X Jumping Pull Up

WOD:
"Nicole"
20 Min AMRAP

400m Run
-Max Rep Pull Up

*Strict/Kip/band are ok... Butterfly not ok.
*every time you drop, run 400m
*Score is total pull Ups.

Accessory Work:
3X :30 each
Plank
V Up
Russian Twist
Hip Touches
 

211116 "How long does it take to get stronger?"

Building strength is the holy grail for many athletes. I have seen people search for strength in pills, lifting programs, even clothing accessories... And if you search the internet there is a million ways to build strength. But what is the truth? Is it days, weeks, months...years? Lets unlock a few truths and discuss a few ways that you can guarantee the gains that you desire. 

First we need to look at basic physiological adaptations. To build strength you must build muscle fibers and the associated neural pathways to utilize them . Under the most advantageous conditions athletes have been shown to increase muscle mass and composition in as little as 3 weeks. The conditions, which I will go into later, need to be precise and the training rep ranges must be pretty dialed to get these results. 

The other detail about building strength in this short amount of time is SPECIFICITY. Specific muscles getting worked under specific rep ranges will yield greater strength. Its simple like that. The sacrifice is that building overall physical strength like we strive for in CrossFit does move at ta slower pace than say, getting your deadlift to 500#. Adaptations to certain biased muscles and neurological pathways are quicker than developing full body balance, agility, coordination, and endurance and strength. 

I have been coaching strength since 2009. A recipe for success that I have given to my athletes over the years is 6 weeks to strength development. The 6 week strength building period allows me as the coach to assign what I call 'substantive' workouts and 'accessory' workouts. As i will go into, training has to be diversified because routine is the death of gains!

Now lets look at a few key components to ensure that you hit your strength goals in the shortest amount of time:

1) Set goals. Many times I have heard athletes come to me saying that they have 2-4 months and they want to build strength... OK... What kind of strength? What do you want to be able to accomplish at the end of your 'strength' work? These are key questions that will help you focus your goals and feel accomplished as you hit certain numbers or gymnastic movements. There is also a big difference to what your training is going to look like if you want to increase your Snatch numbers by 40#, your Backsquat by50#, or be able to achieve a front lever on the rings. 

2) Get away from the routine.. Routines kill your gains. Many years ago I head Louis Simmons talk about how he trains his power lifters. Yes they are concerned with the Bench Press, deadlift, and squat but if you were to look at their training you would see 2 things; 1) shit is fucking brutal. You want to get strong in those lifts, prepare to work your frickin ass off. 2) They do everything and anything to create the 'same yet different' stimulus to strengthen a certain movement pattern. Simmons calls this the 'conjugate' method and I can tell you.... it works!! 
***This is where I say you must seek out a strength coach that knows their shit. If you can find one,you will be stoked as your training will be diverse, fun and keep you motivated to reach your goals!

3) Motivated People make gainZ!!! I can't tell you how many times over the years at Good Times CrossFit I had visitors walk in on a lifting day with no intention of PR'ing a lift and 1 hour later walk out stoked on a new lift PR. Part of it was my coaching (had to throw that in there) but much of it was the positive and motivating community that pushes the athlete to step out of the comfort zone and really TRY to make gains. Surrounding yourself with other motivated people will help you reach your goals. CrossFit has proven this to be true time and again. The same can be said for making strength gains under a bar or on the Rings. Even if this means going to train at a gymnastic gym or a power lifting gym, you will be pushing harder than you do by yourself. 

4) Be patient. Depending on how specific you are attacking your goal, strength has to build up to your hopes and dreams. The power of will is amazing but nature has to run its course. This is where goal setting helps and a road map towards success. Remember that strength is earned not given. 

5) Finally, you have to keep your nutrition and recovery on point. This means that Taco Tuesday and Saturday night club night cannot be a reward for 3 strong days in the gym. One big misconception is that strength is made in the gym. Strength simply is not... Strength is build in the 48 hours after your hard work in the gym; therefore it is vital that you stay focused on proper recovery during your training. Alcohol and shitty food are the quickest way to put you back at square 1. Literally... (well I always allow for a little wine :)) Sleep, supplements, and whole foods are your homework if you want to do well on the strength test. 

Staying focused really is the true test of how long it will take to get you stronger. If you are dedicated you can do it. Hopefully these tips can answer some questions and allow you to break the plateaus or mental blocks. Strength=Strength. Mental and physical dedication helps you achieve what you want and can lead to greater happiness. I know that PR's and sticking movements is super gratifying. Keep the faith and never give up. Love yourself along the way and don't forget to help everyone else striving for the same goals as you! Success is better shared.

Baseline:

750m Row
21-15-9
Squat Therapy
Standing Toe Touches W/ KB

Lunge Flow

Strength:

Back squat (Week 1 of 5)
4X5 @70%

Front Squat
3-3-3 @ 80%

Accessory Work:

7 Rounds not for time
8 Strict Chin Ups
:20 L hang On Bar
10 Ring Support Bottom/ alt. single arm extension (iron Cross progression)

181116 "Take a dip in some Epsom"

So he was like, Epsom Salt..... 
And I was like, oh you mean Magnesium Sulfate.... hahaha

Its not even salt at all folks. In fact Sodium Carbonate (table salt) may have some similar attributes for health like, helping a splinter wiggle free of your skin, but Epsom salts are vastly different. 

Epsom salts are crystalline nuggets of pure healing and Im gonna dish you out 3 wonderful reasons why you should take a bath or a soak in some tonight!!

1) It relaxes away muscle tension and soreness. Traditionally this is the widely known use for the stuff. Soak in some of this magical bath salt and BOOM, your aches go right away.
But why is it so oh knower of random things?
The reason is in the recipe. Magnesium sulfate is... MAGNESIUM. WOW! And since you all read  my blogs about the benefits of Magnesium, you know that having the right amounts of it in your body is key to optimal health. I don't mean for you to eat the stuff, rather enjoying a soak in it can result in absorption through the skin and into the muscles and brain. Stress and exercise deplete magnesium levels and Epsom salt baths can restore your levels along with a healthy diet!

2) Want a healthier Immune system? Try a Epsom salt bath. Warm water baths along with Epsom salts can open the blood vessels in your body which increase blood flow and white blood cell production. Your immune system and your GUT are constantly trying to create enough of the good bacteria fighting and disease fighting ingredients in your body to keep you healthy. The magnesium in the warm water goes far deeper than just the skin, creating an environment deep in your body that will keep you healthy for weeks and months to come. 

3) Now we can't forget about the skin. Epsom salt baths can produce radiant, contaminant free skin. If you want to scrub excess dead skin cells off your body there is not better aggregate than Epsom salts. Its no hawaiian sand but it will do. What even hawaiian sand won't do is draw toxins out of the skin but that is exactly what Epsom salt baths do! 

Look better, feel better, be pain free... wanna sign up?? I should do a frickin infomercial on the stuff. Epsom salts are cheap and are sold at every drug store in the USA. Get on the recovery train with a bath tonight and stay on your path towards optimal fitness and health!

Baseline:
Lat Band Mobility
Bully Stretch
Banded Hip Activation
Banded Pigeon Stretch

 7X hang clean high pull
7 x hang muscle clean + 3 strict press
7 x tempo front squat + 3  push press
7 x hang power clean to Front Squat
7x clean pull under + 3  push jerk
7 x hang below knee squat clean + 3  split jerk

Skill Development:
4X
-High Hang Clean/Front Squat/ Push Press
-Mid Thigh Clean/ Front Squat/ Push Jerk
-Hang Below Knee Clean/ Front Squat/ Split Jerk
*Begin with 75/55 or 95/75 and then go up from there. Try and hold onto the bar for the entire complex.

WOD:
12 Minute AMRAP
8 Squat Clean and Jerk 155/105
12 Bar Facing Burpee

*Make sure you pass below parallel

171116 "The Responsibility Paradox"

My mind and heart have been humming lately. It may be because of a number of things, it may be because I recently participated in an event that has shaken me and opened my mind in a way that I have not been able to for some time. A concept I have been wrestling with lately is the idea of Responsibility. 

Now let me define what I mean. I am speaking less about the responsibility that my kids have to clean their room, (which rarely happens), and more about a deeper responsibility we have as humans... to each other. 

Think about this for a moment. What does responsibility to each other mean to you? As a parent you can approach it with direct emotional feeling. You are responsible for making sure your kids have food, shelter and a happy life. As a friend I can be responsible for making sure that I am available physically and emotionally to my amigos during troubling times. 

But what about your responsibility to say, the neighbor up the street? An orphan in Somalia? A ice cream shop owner in Illinois? These are examples of souls that walk around and exist on this planet at the same time as yourself, yet you live in complete disconnect to them 99.9% of your life. 

The only way that you ever hear about or experience them is by being Witness. You see them on the news, you see them broke down on the side of the road, you read about them in the paper. Witnessing is how we humans separate ourselves from empathy and compassion. Witnessing IS Powerlessness! 

Active Participation is True Responsibility! But how can you actively participate in the lives of those who you cannot see, touch or many times comprehend of? 

The answer is rooted in the same idealistic values you held as a young adult when you wanted to SAVE THE WORLD!!! Awareness, Consciousness, Action, Education! The idea of, 'Out of Sight, Out of Mind" is devicive and has separated us as humans. This is especially true in the United States as we lose our social bonds of community and shared experience.  

This past weekend I ran the Worlds Toughest Race in Las Vegas. During this race Responsibility was displayed in a few different ways. There was the responsibility you have to run and not endanger or cheat anyone out of their race. There was the responsibility to help and aid other racers over the obstacles. And then there was the deeper responsibility that was harder for most, that was to ask about the other racers stories, and motivations. All are essential and as you delve deeper into the participation in others experience, you were left with a greater feeling of responsibility for others success; a greater connection!

The Paradox is in the; Witnessing VS. Participating. Powerless VS. Powerful. 

True Responsibility is revolutionary in  the way we develop real connection with each other. A way long forgotten from the times when we relied on each other for solidarity in the human experience. I say do not be powerless anymore, reach out and act! Even if the action is just contemplating and being conscious of something greater than yourself. 

The recent election has brought many to a point where they feel powerless. Their candidate may have not won and hope may seem to be fading. I say that this is the perfect time to participate, to  take responsibility for each other and you will find amazing power in sharing, listening, and acting! 

Now I know this post may be on the philosophical side and I am digging deep into my scattered thinking to try and write a coherent and linear piece of thinking but I want you to jump in with me! Follow yourself down the rabbit hole and re-define what you think Responsibility to one another should be. We are all in this together, use the Gym, your book club, your running club as a first step. Introduce yourself to someone you don't know, learn about others you don't interact with, find out what it means to be truly human. Do this and we will lead the way to a promising future. 

Baseline:

Agility Warm up
8X Agility Ladder (Linear and Lateral steps) (fast footwork)
10@ Each
High Knee Pulls
Quad Pulls
Elbow To Instep
InchWorm
Air Squats
Lunges
Tuck Jumps
Surfer Burpees
Hip Circles
Arm Circles

Back Squat

10-5-10-5
*use something like 65%-80%-70%-85%

WOD:

3X
Run 1 Mile
35 Cals on Assault Bike

Rest 5 Minutes between Rounds. 

111116 "The Obama Health and Wellness Legacy"

Like millions of Americans I am quite nervous about what the new Trump administration may do in the years to come. This election heralded in the views of many who want sweeping change because they are fed up with government, inaction and gridlock. I don't blame them. Things at the top level of government move slow, especially in areas that have such polarizing opinions like health, science and the environment. 

But my question is about the legacy that the present administaration will leave on health policy and the positive steps that have taken place over the course of 8 years. What will be remembered? What have they done? What is in jeopardy of being changed once Trump comes in? 

Michelle Obama and Barack Obama are two of the fittest presidential couples that the US has ever seen. I remember years ago hearing about how Michelle grew up battling on the basketball court with brothers and friends, something that Barack enjoyed as well. They were the first to plant a garden at the White House that was an actual working garden for the kitchen in the White House. The first family showed that it wasn't just about roses anymore!

Michelle Obama in particular has spent her entire time in office devoted to the 'Let's Move" campaign. This movement has produced substantial change for the health of our population and more importantly, for our kids. From the dinner table at home to the healthy choices in schools, to the abolition of food deserts in urban areas, this administration made substantial change that can be seen today. 

If you would like to see more about 'Let's Move", visit the link HERE 

Not only in action were the Obama's devoted to health and nutrition. Policies that have made it through congress because of the passion of the couple have shaped the Farm Bill, Public Parks, and even National Parks. 

Today we bite our nails about what may come in terms of health policy and environmental policy. The Trumps are not at all pillars of health even though that subject was touted during the campaign. So I wonder? Will the legacy be carried on? Will our kids keep getting the resources and benefits of science and health to keep us strong and fight obesity? 

Hindsight is funny like this. Looking back and appreciating the good that was overlooked during the struggle. Like all presidential families the Obamas were put front and center and they delivered as a model family. Michelle and Obama did real good things and put things in motion for our country and our youth. Lets keep our eyes open and fight the good fight to ensure that we keep progressing over the next 4 years and the legacy remains..

IN Honor Of Verterans Day, For all those who have given so much so we can enjoy what we have.

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

101116 "Controlled Breathing"

Being present in the moment goes a long way too developing a clearer understanding and control of the present environment. Providing clarity to your present position can provide a great stress relief and truly put thing in perspective. 

One path towards awareness is by controlling your breath. Today the NY Times published an article about the practice. You can read it HERE.

If you are in a workout the control of breath can lead to maximum efficiency and better performance. many times taking the brain away from the strain of training and putting it on your breathing can mitigate pain, struggle and stress. Especially in the realm of CrossFit. 

Controlled breathing is one way to engage in your daily meditation. Following a breathing sequence or simply being present in your breath does wonders for the wondering mind. If you are like me, physical training is a meditation . When I am not training, pausing a few times per day to focus on my breath brings the greater world back into focus. This focus puts perspective on things in life, hence the meditation. 

Homework in this case is simple. You do not need to train your diet or sacrifice certain things in your life. You just need to pay attention to your breathing, an act that you do unconsciously anyways! Give it a shot and lets expand our mind and consciousness for the better!

Baseline:

100m Run
12X PVC Pass Thru
12X PVC Trunk Circles
100m Run
12X Samson Lunge W/ Pass Thru
12X Leg Swing (ea leg)
100m Run
12X OHS
12X Squat Snatch Press
100m Run
12X Snatch Balance
12X Burpee

Skill Development:

Snatch Push Press
3X5 -Ascending

Santch Balance
5X 2 - Ascending

OHS
X 20 reps @ santch balance Max

WOD:
EMOM 12
8 Muscle Snatch 75/55
30 Dubs

091116 "The 5 ways to Avoid HEAVY METAL!!"

Humans are like dogs. We walk around in all kinds of random places, picking up things and investing them along the way. One risk that we humans deal with is consuming and being exposed to Heavy metals. 

No I don't mean Sepultura or Megadeth. This stuff is way harder with names that you know well; Mercury, Arsenic, Lead among the many that are out there. You can be exposed not just by eating it but simply being around it, breathing and even having it touch your skin. Either way, it is important that you take these following precautions to keep yourself healthy. What you will notice is how these same rules apply to possibly everything else that you should do to keep yourself healthy and disease free.

1) Drink Filtered Water. Heavy metals have been used for generations in production, paints, and sometimes they occur naturally in the ground upon which you live. As does all things heavy, these metals seep into the ground water. The ground water is pumped into collection tanks and distributed to our homes for consumption and use. Remember Flint, Michigan? This is a prim example of Lead pipes creating a massive health crisis due to heavy metal poisoning. Though some Filtered water systems are perhaps better than others; most remove a high level of contaminants before you pour a glass to drink. 
2) Eat Organic. A notorious pathway of heavy metal exposure is through pesticide and herbicide use on our plants and vegetables. Eating Organic fruits and veggies removes much of the worry about herbicides which is one of the main reasons to buy such products. Since most vegetables come from massive farms where perhaps more than one crop is grown, the risk is there as the metals can reside in the soil and are transferred to the crops. 
3) Keep up on your calcium and Zinc. Metals are vital to your body. Our muscles, and skeletal system literally rely on them for growth and repair. When we are deficient in calcium, zinc, sodium, and potassium then our body reaches for anything to fill the void. Lead and Mercury are free floating metals in the body and are just waiting to bind with other things. So this a good reason to make sure your levels are always on point through nutrition and supplementation. 
4) Consume the right fish. The rule is... the bigger, older and more predatory the fish.. the more mercury it contains. Fish like salmon, halibut, sardines and pollock are good as they are smaller, younger and generally less predatory. Stay away from swordfish and mackerel. Mercury is prevelant in our seas naturally and more directly from pollution and run off. Fish has amazing health benefits but we must be smart about eating the right kinds and amounts. 
5) Take Fish oil and eat plenary Omega-3's. Fats are what Heavy Metals bind to in the body. Just as with other supplements, pairing them with a fat like coconut or olive oil can help with absorption. In the case of Heavy Metals, your body will be able to dispose of the metals by making sure there are adequate healthy fats in your system to flush them out. Omega-6 laden diets can actually cause more disease by aiding in the binding and absorption of certain metals in the body which is another reason why cancer happens more in certain populations. 

Simple tests done at your doctors office can help you see if you are heavy on the metal! In fact while you are there you can order a simple blood panel and get the whole vehicle checked out in one shot! 

Be conscious of what you are exposing your body to, keep raging hard and lets head bang to the metal... not eat it!

Baseline:
500m Row or SKi Erg
25-15-10
Banded Row
Banded Press
Banded Pass Thru

20-10-5
Banded Squats
Banded Lateral Walk
Banded Pull Aparts


Skill Development:

Skin the Cat Progression
*ring Knee to Elbow
*Low Ring Invert
* High Ring Inverted Hang
*Full Movement

WOD:
For Total Time
50 Pull Ups
40 DB Push Press
30 Alt. V Ups- single Leg
20 DB Front Squat
10 Rope Climbs


 

081116 "Tequila as a prebiotic!!, Shut the Front door!!"

Alright Tequila Lovers this is the post you have been waiting for. I have found a study Linked HERE that gives us some serious street cred. When it comes to our indulgence in the golden liquor.  

Basically I will spare you the chemistry and pathology of Tequila being good for you GUT. Basically it comes down to Fructans and Agavins which are present in many plants but specialized in Agave plants. Fructans are basic carbohydrates and Agavins are indigestible prebiotic fiber that your Gut just loves. 

While I am not going to say that you should slam a bottle of tequila every day, there seems to be some benefits to have in some in moderation. And the benefits outlined in the study don't just stop there:
-Tequila has been shown to jumpstart your metabolism if taken before a meal.
-Tequila has been shown to aid in digestion after a meal. 
-Tequila has been shown to help dementia patients. 
The list goes on and on. In fact many of the phytophenols that are present in red wine are also present in Tequila. Since it is fermented in a similar way, there can be links to lowering blood pressure and heart disease just as red wine does!

For me this is great. What this makes me think of is when Dr. Robb Wolf (modern day paleo guru) many years ago talked about drinking tequila straight as a way to stay paleo but also enjoying a party! So if he is in, the study is backing it up... well hell I think there may be something to this after all. 

Just as with wine, too much can have the opposite effect. When you drink in excess you flood the digestive system and the GUT, killing a lot of good bacteria and creating a sterile environment. Too much can allow bad pathogenic bacteria to move in and seep into your blood stream creating inflammation and health problems. 

So for now I say, Raise your glass and have a shot! Remember to only drink from the top shelf as this is for your health and only the best is what your GUT deserves!

Baseline:
Agility Warm up:
10X High Knee Pulls
10X Quad Pulls
10X Marching High Kicks
10X Hurdle Step overs
10X Samson Lunge W/ Reach
10 X PLyo Step
10X High Knees
10X Butt Kickers
10X High Skip
10X Carioca
10X Fig 4 Drill
5X Falling Start
5X Banded Buddy Pulls

Squat Flow

Strength Development:
In 7 sets, build to heavy set of 3. 
Then 3X3 @ 80% .

WOD:
3 Rounds for Time
400m Run
18 Double KB Push Press 53/35
9 Box Jump Overs 30/24

 

041116 "Peppermint Oil Benefits"

Last night I was rifling through a bag of goodies that a friend gave me when I came across a bottle of peppermint body oil. Intrigued, I opened it and immediately dropped the bottle; and spilled it on myself. 

Figuring it was a good time to try the stuff out I rubbed it on my skin and was instantly shocked at how it gave me not only a aromatic boost, but it seemed to dissipate the soreness that I had in my neck from lifting so much weight :). 

Immediately I did what I always do, went to work doing research on the stuff. What I found was awesome and now I can say that this oil is going to be a new staple in my growing oil pantry... 

1) Reduces muscle Soreness. Peppermint oil has a natural cooling and numbing quality that can be applied to muscles in the same way icy hot or other similar creams are.

2) Boosts athletic performance. In the Journal of Sports Physiology a study was noted that when a baseline group of athletes were given peppermint oil in their water as well as placed on their skin during exercise and dyer to the aromatic effects they were able to perform 20% more work than when the athletes had no exposure to the oil. That's pretty cool.

3) Peppermint oil is a natural Bug repellent. As with most natural oils, there is an added benefit of being anti-fungal,  anti-microbial, and generally good to put on skin. Though you don't want to overdo it for the sake of those who have to be around you and the potency of the oil itself on your skin... go ahead and enjoy smelling good and keeping nasty critters off you at the same time. 

Essential oils are peaking my interest lately for the health benefits that each can deliver. The connotation for me around essential oils has always been super crunchy hippie but not anymore. Both in your gut and on your skin, essential oils can be an everyday standard for you and your home. 

Do your homework? Each does have its own set of benefits and cautions. Stay evolving and thrive 

Baseline;
500m Row
20 Alternatning KB Single Leg Toe Touch
12 Slam Ball

Banded Good Mornings
Banded Iron Cross

Skill Development:
3X 8
Bent Over Row 135/95
Romanian Deadlift

WOD:
5 Rounds For Time
2X 15' Rope Climbs
4X Deadlift @ 365/225
8 X Burpee Over Bar

031116 "Green Bananas make you skinny"

In the past week you have probably been to the grocery store, checked out the bananas on display and legitimately made a decision about eating (or not eating) bananas this week.  Simply, bananas are as much of a staple in the american diet as coke. In fact, as I have written about in my Blog a while ago; the distribution supply chain for bananas and coke are very similar. 

But this post is not about consumerism and marketing. This is about your health. And what I want to let you in on is the benefits that Green-ish bananas can give you. In particular, how green bananas can make you skinny. 

Bananas are like many other fruits and vegetables, they ripen over time. Beginning as hard, small and very green; bananas go through stages of sweetening and softening. Well... as the process of ripening happens and the bananas actually become edible, there is a sweet spot when the starchy  fruit is actually high in what is called 'resistant fiber'. 

Resistant Fiber does two things :
1) Processes through the Gut without absorption. Just like many fiber filled veggies, the body cannot digest them and so are passed on down the intestines. This process keeps many other things moving down the Gut which keeps bad stuff from hitting the Gut and keeps your blood sugar low. 
2) Feeds your Gut Bacteria. Even though your Gut itself cannot absorb the fiber, your GOOD Bacteria love it! Good Bacteria are essential for regulating your metabolism and hormones. IUmagine your bacteria as Gut sweepers, cleaning out the digestive system of all the crap that may build up. 

And it is all from bananas! Too ripe and the starchy fruit becomes glucose spiking and bacteria inhibiting . So as soon as those suckers look like they wont taste like chalk in your mouth, snack em. YOu will get a potent nutrient dose as well as Gut supporting fiber and fuel!!

Baseline:

500m Row
21-15-9
Samson Lunge W/ pas Thru
Med Ball Clean

*do 2 wall climbs in between the rounds

Skill Development:
12 Mins
Handstand Walk Progression
- Pike walk Out
-Wall Climb -head thru
- Kick up and walk to wall
-Spotted kick up and walk
- Max Distance

WOD:
In teams of 2, trade off work cycles for 20 mins.
5 Hang Power Clean 95/65
8 Push Press
12 Push Up On Barbell

*team with most rounds wins a cookie.


 

011116 "The perfect Bedtime snack"

Sleep is the king of Recovery. When you shut your eyes and pass away to dream state, your body goes to work burg time. From Muscle rebuilding to hormone balancing, the body is on a mission for every vital minute so it is important to give it the nutrients and the time it needs to stay in top shape!

Timing out your sleep has definitively been set at an optimal 8 hours per night. Does that happen? Yeah... maybe not. With kids, work, blogging latenight... it all cuts into you time so first and foremost try and and adjust your schedule to allow for calm and relaxing sleep to begin as the sun goes down. 

To aid in your relaxation and sleep cycle to begin I recommend this Bedtime snack as a way to make sure you are fueled and calm when you close your eyes. 

1) 350-500mg of magnesium.
2) 1200mg of fish oil.
3) 20 g of Casein Protein. (Slow digesting protein that lasts through the night)
4) 1/4 cup blueberries W/ 1/2 cup cottage cheese or plain Greek yogurt. 

The list omits any added sugar for good reason. Blood sugar spikes at night time will do the same thing as alcohol to your sleep cycle and midnight insomnia. Restful sleep that is uninterrupted is the key to recovery. If your hormones and metabolism are racing to adjust then your sleep cycles are inevitably going to be disrupted. 

The berries will keep your sweet tooth satisfied without spiking your blood sugar and the protein will digest slowly so that your muscles and brain recover with needed protein and fat! Get stoked for longer nights with this bedtime snacks and Netflix!

Baseline;
500m Ski Erg
10 Inch Worm W/ Push Up
20m Crab Walk

Lat Band Mobility/ Bully Stretch

Skill Development: 
3X
10 Single Arm DB Press (each arm)
7 Strict Ring Dips
:25 Single Arm Planks (each arm)

WOD:
5 ROunds for TIme
5/2 bar Muscle Ups
400m Run
10 Handstand Push Ups (deficit if possible 4/2")
 

011116 "3 Dangers of going cheap with your Meat"

Protein is the building block of which your entire body is made. Not only does it help form and support muscle, organ, brain and bone growth; before all that happens it is used as a dense fuel source in your digestive system to power your whole being!

Feeding yourself with enough protein is key. If you have questions about that, scroll down a few weeks and read my post on adequate amounts of protein that should be in your diet! But more specifically you need to be conscious of the TYPE of protein that you are putting in your body. Unfortunately not all protein sources are the same. 

I have advocated grass fed, organic, non-GMO, and antibiotic free protein sources for some time. And even for you vegetarians out there who are laughing off this fear, believe me when I say that the herbicides and GMO nature of your protein sources are even more deadly than the types I will shortly write about. 

Here are 3 dangers (cautions) about buying cheap when it comes to your animal proteins. 

1) Antibiotic Resistance. Cows and poultry from factory farms are pumped with antibiotics in their feed and through vaccinations. While this helps the rancher produce more product, it hurts us who consume the meat. Just as in humans who take too many cycles of anti-biopics , the immune systems begin to go away and 'Superbugs" come to life and wreak havoc on you and the population. Consuming Organic helps cut down on exposure to these bugs.

2) Diversity of your meat sources. One of the beauties of being human is that we can literally eat anything that walks and looks good enough to kill. That may sound nuts but it is true. Each protein source, (non-GMO and grass fed) offers different minerals and vitamins. By consuming cheap... chicken... you are feeding your body with protein but from a source that lacks essential nutrients for optimal health. Be sure to try Bison, Elk, Duck, Lamb, Goat, even squirrel if you want a full profile of amino acids and minerals from protein.

3) Cheap food comes from super farms that produce animals like some kind of science fiction movie. This comes at a cost to the environment as the run-off from that many animals is super toxic to drinking water and our own food sources. I spoke of anti-biotics earlier but what about herbicides and pesticides?! So much pollution comes from Factory farms, therefore going with local ranchers or organic/grass-fed animals is the safest bet for the planet and your health!
 

Baseline:

400m Run
10 m X
Hurdle Step Drill
High Knee Pull
Marching High Kick
Duck Walk
Inch Worm

Pulling Prep:
10 X
Banded Rows
Banded Pull Aparts
Banded Press

Lat Band Mobility

WOD:

100 Wall Ball
50 Pull Up
50 Wall Ball
25 Pull Up

Midline Mania:

3X
:30 L Sit
15 Hip extension
21 GHD Sit Up