021017 "4 Reasons to Get Enough CoQ10 in your diet"

Move, Breath, stop and feel your heart beating.. and Thank the CoQ10 in your body for doing what it does. This outlier on the daily RDA Vitamin Chart is responsible for a whole lot of your daily activity..and you take it for granted. Though you may have heard of it talked about, I am going to lay out some specific reasons why all athletes should be getting as much of it in their diet as possible.

CoQ10 is often referred to as an enzyme but it functions very much like a Vitamin. Taken in solely through your diet, it is fat soluble and utilized by all muscle cells especially the ones in your largest and hardest working... like your heart. Now, you may have seen the CoQ10 printed in bold letters on supplements pertaining to those with Heart Problems and it is because as I will show you, your cells need this vital element to function correctly and folks with a history of Heart Disease and some brain diseases are drastically lacking CoQ10. The good news is that a healthy diet can contribute to increased bio-availability and synthesis in the body.. 

Lets take a look.

Going faster, recovering faster and Enduring longer is absolutely tied to the Presence of CoQ10 in the body. Reason #1 is that increasing CoQ10 will help you be a better athlete. And the reason is this; inside your cells are the vey small but very important power producers called Mitochondria. A whole lot of cool chemistry happens in your cells, (which I dork out on constantly but may not be your cup of tea) some of which includes passing electrons around to increase the output of ATP when needed. ATP is energy in its purist form and for it to be produced the motor has to be fueled correctly. Scientists search and study for the answer to how to produce and regenerate ATP at the fastest rate, thereby allowing athletes to work harder for longer. CoQ10 is essential to repair the damage done during intense training and exercise and therefore a necessity in your diet.

Reason #2 CoQ10 will literally help you live longer through its anti-oxidant properties. As I mentioned previously, CoQ10 lives in and around the cells. In, Fact CoQ10 is found in all cells, both plant and animal alike! Because it lives inside the cell it can perform rehab on broken and tired parts of the cell but on the outside (the membrane) it functions as a barrier to the oxidative stress imposed on cells by your body. Think about it like your aging skin, when we are young you can bounce a quarter off your supple cheeks but as we age there tends to be loss of tension in the skin and vibrancy is lacking. CoQ10 is like the fancy face cream that your wife or mom puts on each day to keep her looking good. That cream will help keep the good stuff in the cells and repair what has been damaged by sun and time. Oxidative stress is common and necessary for your body to regenerate so its not a complete blocker but CoQ10 in your diet keeps the insides looking as good as the outsides. 

Now I digress for Reason #3. I know y'all don't always get my science talk or understand why I'm into the MINUTIA of health but its all for good reason. And my understanding and study of nutrition science has yield this cool fact about CoQ10, it helps you lose weight! Booom. You are welcome. Coupled with exercise, CoQ10 can take micronutrients and turn them into straight heat which can burn calories and bad fat. For many years one avenue that companies have tried to get folks to lose weight is through gnarly nerve stimulating drugs like ephedra, stimulants and caffeine. The "gitters" is essentially your nerves going fucking bonkers in your body and creating heat and energy as a result. 

And what have we learned from countless tails of college students, failed weight loss stories, and the like??? Liver damage, endocrine fatigue and overall poor health because of this path towards weight loss. CoQ10 acts on excess calories in the same way these synthetic nerve stimulators do but without all the stress on the body. Remember, we are going for optimal health and performance, not trying to mask it with bullshit chemicals!

Reason #4 is a simple one and the one I will close this thing out with. If you are paying attention to your CoQ10 menu, you are damn sure going to be on the pathway towards a healthy, mind, body and especially heart. The CoQ10 menu is one that you will see me espousing for most of you, lean meats, lots of veggies, nuts and seeds, little fruit and no sugar or stimulants. Fried foods basically cuts the amount of CoQ10 in your meats by half so that takes any chance of bad fired shit going in your body out, and of course grass fed meats has more enzyme CoQ10 available. 

From performance to overall health, CoQ10 is a vitamin that you should bee aware of if you want to obtain the best possible version of yourself. The big take away is that CoQ10 is the producer of energy and the protector of the cells in the body; without it you are walking a fine line between sickness and poor performance in the gym. Stay conscious my friends and eat with a mission. You have the power to empower your performance with this naturally occurring health promoter.

Until next week, train hard, be kind, spread joy and love. AND SHARE THIS ARTICLE!!!!! 
E

Programming Notes 10/2-10/6
10/2
Baseline:
6 min Partner Warm Up
P1- 300/250m row
P2- 12XSlam Ball Overhead Walking Lunge,  Slam Balls (Hips must pass below parallel receiving the ball)

-Ipsalateral Deadbug core drill
-Banded Good Morning
-Banded Press
-Banded Lateral walk (partner holds band around waist, athletic Position is held and lateral walk commences)

Double Under Progression- Singles, high singles, cadence drills, double under

WOD:
Partner WOD:
200 Double Unders
100 Wall Ball Push Press 20/14 (go to 9’ target)(Break up as needed between)
50 Deadlift 365# (both partners on bar at same time)
12 Rope Climbs (Break up as needed)
50 Deadlift
100 Wall Ball Push Press
200 Double Unders

Cool Down:

Bike for 5 Mins
Roll Out Low back and Calves

10/3
Baseline:
3X
10 cal Bike
10 M Bear Crawl
10 Squat Therapy
5 Strict Toes To Bar

Squat Flow: Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch

Strength Progression:
Back Squat
3X5 + 5-10# from last week
*same weight across All Sets

WOD:
OTM X10
5 Front Squat
-max lateral burpees over bar in remaining time
*goal is 75 burpees over the 10 min workout.
*bar must be taken from the ground
*Levels
1-95/65
2-135/95
3- 185/135

10/4
baseline:
3X
200m Run
10 PVC Pass Thru
10 Reverse Lunge W/ High Knee Pull (per leg) *lunge backward, then drive through front heel to standing, bring swinging leg up in front of body, hug close to body
10 PVC Good Morning
10 Side Lunges

Pacing Drill:
On rower, set a clock for 1:00 and row @ 1000m pace. Rest 1:1 and then repeat. How many calories you average over the two efforts is what you will use as your sprint goal in the workout. (If you average 12 calories in 1:00 @1K pace, that is the number you must sprint towards AFAP in the workout)

WOD:
EMOM 20
A- Strict Ring Dips 6-8 reps, or 3-5 ring muscle ups
B- GHD Hip Extensions X14 reps
C- Box Step Ups W/ KB’s X 12 (held in farmer carry position)
D- Row Sprint (row to calorie goal established before, as fast as possible )

*for Box Step Ups, ensure that you use the same leg on the concentric (step up)an eccentric (step Down)

10/5
Baseline:
10@ Each
-Shoulder Rolls
-Arm Swings
-Trunk Twists
-Bow/Bend back
-Sit Ups
-Russian Twist
-High Knee Pull
-Quad Pull
-Squats

Strength:
Strict Press
3X5 + 5#@ Tempo (1,1,3)
*rapid punch off chest, slow eccentric lower

WOD:
21-18-15-12-9-6
Floor Press @ Bodyweight (can sub Dumbbells if more comfortable on shoulder)
Cal Assault bike

10/6
Baseline;
3X
100m Run (focus on proper arm swing and pulling knees up)
8 Jumping Pull Ups
8 Kettlebell Goblet Clean and Press
8 Kettlebell Windmills (each Side)

10M @ Each
-high Knees
-butt kickers
-High Skip
-Fig 4 Skip
-Lateral Shuffle
-Carioca (fast hip flexion and abs engaged)
-2X Shuttle Sprint

Intensity Sprints
3X
Sprint 100m
*go every 2:30.

WOD:
4X
21 Pull Up
15 hang Power Clean 115/75
9 Pistol Squat

Cool Down :
Pigeon Stretch
Couch Stretch

*go at least 1:00 at each

250917 "Boost Dopamine with these 2 easy steps"

You call time... You lay on the ground writhing in the pain and absolute enjoyment of the workout that just kicked your butt. The weights get put back, class lets outs and for the rest of the day you feel like you are on some kind of a high. This is your GUT, Brain and endocrine system all saying thank you! Dopamine is a neurotransmitter commonly referred to as the 'feel good' chemical and there are a couple ways you can boost your bodies ability to produce more of it and be more efficient at using it. Lets check it out.

As you can kind of guess with me writing this, I am going to lead with Nutrition. And you better believe that one key pathway to better production and more optimal uptake of Dopamine in your body is through eating really good. By eating good food you are not only delivering heaps of good amino acids and vitamins to your body, but you are also helping to heal your GUT from harmful inflammation and digestive problems. Here are some great foods to eat for Dopamine production:
-Green Tea. Polyphenols are plant based chemicals which help liver, GUT and brain function. Science has also shown Dopamine production has resulted in increased Green Tea consumption.
-Bananas. Tyrosine is an amino acid which boosts dopamine production through its influence on the endocrine system.
-Salmon and other Fatty Fish. Omega-3 fatty acids aid in the delivery and production of many chemicals in the brain. As I have written previously, Omega-3 fats act to protect the neuro-synapses which dopamine works through in the brain.
-Kale. Kale is rich in Folate. Folate is involved in the body ability to build DNA and reproduce cells. Healthy cells are able to transmit and process Dopamine, making you SUPERHUMAN!

In summary, Eat good stuff.... Perform really well in training. 

Secondly, is about taking care of yourself in another way, calming the F*^K down! Cortisol is the stress hormone that is absolutely the performance killer. Nothing will hinder your progress as an athlete, parent, community leader than living in a constantly stressed state. Increases in Stress and Cortisol levels are classic precursors to:
-depression
-loss of sex drive
-decreased desire to train
-immune dysfunction
Cortisol acts as an energy source classically seen in the 'fight or flight' response. Too mUch of that gets seriously taxing and leaves you feeling uninterested in anything. 
Rebalancing the chemicals in your body and getting rid of cortisol can be done in the following ways:
-Hug your friends, kids, and especially your wife!
-make a list of things to do and check them off as the day goes on .
-dont look at your phone every minute of every hour.
-do yoga.
-practice breathing techniques.
-Stop and smell the fucking roses!

Big things happen with small actions. The root of all happiness and optimal health is through a chemically balanced mind and body. Dopamine has a lot to do with optimal health and performance. Consciousness is the first step, nutrition and life changes are second. You are absolutely capable of boosting your dopamine levels without supplementation or turning to drugs. Be strong, be healthy and THRIVE. 
I have another great article HERE on the benefits of boosting Dopamine in your body by a great writer John Hawthorne.

I love you all, E. 

Programming Notes 9/25-9/29
9/25
Baseline:
250m Row
10m Bear Crawl
10 Squat Therapy
20 Cal Bike
10M Banded Hip Activation
10 Squat Therapy
20 Burpee
10m Bear Crawl
10 Squat Therapy

Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch

Strength Development:
Squat
3X5
@ 20# + from the 3X12 last week.
-across all sets

Partner WOD:
Against a 4 minute Window, complete as many rep sets as possible in an “I Go, You Go” manner. After Each 4 Minute work period, there is a :90 rest.
30-25-20-15-10
A- Bike
B- Burpee
C- Cal Row
*one partner will complete all 30 reps , P2 will complete the 25’s, P1 will complete the 20’s… and so on. Monitors will be reset before next partner gets on equipment.  If finished before 4 minutes, team rests. 

9/26
Baseline:
-High Knee Pulls 10m
-Quad Pulls 10m
-InchWorm W/ Push Up 10M
-Elbow To instep 10m
-Heel Walk 10m
-Toe Walk 10 M
-Squat W/ 180 turn 10m
-High Skip W/ foot Dorsiflexion
-High Knees
-Butt Kickers
-Fig 4 Drill
-Lateral Shuffle
-Carioca
-Sprint W/ Change Of Direction

Intensity Sprints:
Every 2:00 , for 4 sets>

Sprint 100m AFAP. MAX EFFORT

WOD:
5 RFT
6 Ring Dip
12 KB Swing 70/53
24 KB Front Rack Walking Lunge

Cool Down:
Banded Hip Distraction , Banded Calf Stretch, Couch Stretch, Pigeon Stretch

9/27
Baseline:
3X
200m Run
12 Seated/Banded Lat Pull Down And Hold :02 Per rep
12 Tempo Banded Press
12X 5 m Lateral Cone Touches *maintain athletic Position

Rotator Cuff Series: W/ 2.5# plates . Scarecrow+ External Rotation, reverse flys, superman’s, Front Raises, lateral Raises, corkscrew, Y presses, narrow Cross Over Presses

Spend 3-4 minutes covering the Double Under Progression .

WOD:
EMOM 20
A- :60 Tempo Strict Press @2.5-5# + from last week (1,1,3)
B- :40 Slam Ball Max Reps
C- :40 Max Strict Pull Ups (banded is fine, no Kipping)
D- :60 Double Under Max Reps
*Goal is to try and match #’s each round

9/28
Baseline:
:30 @ Each X2
-Standing Toe Touches
-Side Lunges
-Tempo Squats (toes forward)
-Kettlebell Halo’s
-Kettlebell RDL’s
-Kettlebell Up and Overs (begin on left side, KB comes up and over body to right side)
-Kettlebell Overhead Reverse Lunges

WOD:
For Time
400m Run
50 barbell Step Ups 75/55 (no Bouncing with non working leg)
50 Strict Ring Rows (can scale up to supine Ring Rows, feet on box)
800m Run
50 Barbell Sumo Deadlift High Pulls 75/55
50 Diamond Push Ups
400m Run

9/29
3X
250m Row
8 Kettlebell Goblet Clean and Press
12 Kettlebell Windmills (6 L/6R)
8 Pineapple Pickers

Skill Development
3X
Heavy Sled Push 10-20m
-followed immediately by-
12 Hip Extension

WOD:
18-15-12-9
Clean and Jerk 95/65. 115/75 Super RX
Toes To bar
*Goal is Sub 10.

180917 "Heart and Brain, Meet DHA and EPA"

Fitness is amazing on the body. Science has shown exercise and hard physical labor to be essential to longevity and optimal health. Though athletes move well and may have high aerobic capacity, there still may be lurking a danger hidden inside your blood vessels and neural synapses that will you to an early retirement. So... lets re-introduce your brain and heart to EPA and DHA found in Omega-e fatty acids. 

Now I have written for years about the benefits of introducing more Salmon in your life or how you should get on a Fish Oil Pill, so this conversation may ring a few bells. I believe it is a truth that bears repeating. Aside from managing inflammation through proper nutrition, keeping the blood moving smoothly through your body is pretty much an important point to your overall health. 

EPA and DHA (docosahexaenoic acid (DHA) , eicosapentaenoic acid (EPA) are long chained fatty acids found in Omega-3 fats. There are natural sources of EPA and DHA that come from both marine life and plant life. To be clear, there are absolutely benefits for your brain and heart in by both consuming Chia and Flax seeds as well as Sardines. The difference comes in how the body breaks it down and makes it available to use. 

These fatty acids are considered essential because we do not produce them. This differs from things like Vitamin D which is synthesized from the body and through nutritional sources. The Fatty acids act as not only regulators of cholesterol in the blood vessels, they also are essential for Mitochondrial effectiveness. Mitochondria are the power plants of the cells, and they run off fatty acids for fuel not pasta! 

The Brain synapses, small connectors within your brain matter that send electrical signals to all the good stuff you want to move around or think about; also use DHA and EPA. The protective sheath that surrounds the synapses are supported by these acids and therefore the connection has been made by science to an increase in DHA and EPA and a lowering of Alheimers and Dementia Risk!

Given that everyone from your online retailers to Costco sell Fish Oil pills with specific RDA, there still is no way to tell just how much you should take. I do just what my bottle says and call it good. But there are tests out there that can measure your Omega-3 fatty acid levels. These tests are offered by your doctor and will give you an exact level of O3 in your blood and therefore you can be better adjusted on your intake. 

No pill will ever beat optimal nutrition. 

Eating more Salmon, Sardines, Anchovies are great ways to keep your Omega-3 fatty acids up to par. Yes fish is more expensive than chicken. Yes you may not always want fish for dinner. But do you want to live longer and have a better quality of life? I enjoy salmon 4 days a week with breakfast instead of eating so many eggs. I enjoy smoked Alaskan Salmon From Costco as a snack. There is no one way to skin this cat, or in this case, eat this fish. 

Your body may display optimal health to your bathroom mirror but you have no idea how your insides are functioning unless you test for them and feed your body well. Keep up on the Omega-3 fatty acids and keep thriving. health is earned never given!

Love, E

Programming Notes 9/18-9/22
9/18
Baseline:
3:00 on Erg, last minute should be sub 1:45/1:58
3X
8 Pull Ups,* banded strict Preferably
:15 Low Plank Hold *bottom of push up, body 1” from floor
20 Lunge W/ Foot Dorsiflexion

WOD:
15 Min EMOM
A- 5 Thrusters/ 5 Strict Chest TO Bar Pull Up
B- 12/15 Cal Row

C- 5 Ring Dip/ 5 Burpee
*Scale up or down but keep integrity of movement. Should take :40 per.

9/19
Baseline:
10X
Marching High Kicks
High Skip
Lateral Bounding
High Knee Tuck Jumps
Wall Climbs

Banded Good Mornings
Banded Hip Activation
Banded Press
Banded Pass Thru

Accessory Work:
3X8
Romanian Deadlift
Barbell bent Over Row
*nothing over 135/95

Strength:
Deadlift
3X12
*establish weight and record
*Should take less than 12 minutes

WOD:
10 Min AMRAP
15 Snatch 75/55
30 Double Under

9/20
Baseline:

Partner Warm Up
5X 1:00 Each
A- Assault Bike
B- PVC Tempo Back Squat +Back Rack Press (3,2,3)

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll Outs, Boot Straps, PNF, Squat W/ T Spine Rotation

Strength:
Backsquat
3X12
Press
3X5

Conditioning:
8X 1:30
Sprint 100M

9/21
Baseline:
2X :30
Mountain Climbers
Side Lunges
Kip Swing
Divebomber Push Ups
Your Best Dance Move

Spend 8 Minutes Covering Rope Climb Techniques and Clearing Fatigue form the squats

WOD:
“Liam”
800m Run W/ 45# Plate
100 Toes To Bar
50 Front Squats 155/115
10 Rope Climbs
Run 800m W/ 45# Plate

9/22
Baseline:
400m Run
3X
8 Glute Bridge W/ :1 Hold at Top
8 Single Arm Overhead Press
8 Single Arm Romanian Deadlift
8 Singe Arm Bent Over Row
3 Burpee Broad Jumps

Lat Band Mobility/ Bully Stretch/ Scapula Distraction/ Hip Distraction

WOD:
4X 3:00 of Work/1:00 of Rest between

3-6-9-12…(each work period begins back at 3…)
Single Arm Front Rack Walking Lunge Steps
Single Arm DB Push Press
Single Arm DB Push Up *one Hand Must Be Holding the Dumbbell Handle, elevating from the floor slightly. Increasing Difficulty and challenging stimulus.

 

110917 "3 Key Steps to Balanced and Powerful Hips"

In the world of athletics, hips are king. No matter running, jumping, bounding, tackling, sprinting, lifting, swinging, even pitching demand the most supple hip possible. As far as joints and anatomy are concerned, there are more avenues for disfunction than any other area of the body. On the flip side, there is opportunities every day in the gym to make them more mobile, stronger and of course... more powerful. Here are 3 ways to keep your hips healthy and able to tackle (no pun intended) anything that life may throw at them. 

Anatomy 101 of the Hip. First off when we refer to the hip, we must look at the actual skeletal form. The hip in all is splendor is essentially the musculature, ligaments and tendons that surround the Pelvis. The Pelvis tilts and has the ability to rotate side to side in relation to the spine. There are many muscles which control this action like the hamstrings, Glutes, rectus femorus, and a package of 7 muscles which make up the hip flexors. 

Mobility is step #1 to having the most balanced and powerful hips. If the pelvis is limited by tight muscles, inflammation or misfiring, injury is surely to occur. Following my programming you know I spend A LOT of time on hip mobility because we demand a lot out of them in CrossFit and LIFE. 
Mobilizing the hip is easy, taking a lacrosse ball or foam roller, stick it in a tight spot and just go with it!. 
More precisely, targeting certain areas that have been worked or are going to be worked is important . Rolling the Glutes and Hamstrings are somewhat easy but to get into the Piriformus (lateral insertion on back of pelvis and cause of some 'back pain") you need to manipulate your seated position with your legs crossed just to get in there. Another great and very uncomfortable muscle to loosen up is the Psoas. The Psoas connects your spine to the front of your pelvis and is commonly the root cause of back pain after training. Laying on an elevated Lacrosse ball to the left and right of your belly button can be uncomfortable but will relieve the pain. 
Outside of the torture implements you can stretch to better balanced hips. Two of my favorite stretches are the Pigeon Stretch and the Couch Stretch. One targets the posterior and the other the anterior, together its magic. 

Strengthening your Hip Flexors and Extensors is the next move after you have them supple enough to move smoothly through squats, hanging knee raises and/or L-sits. 
Nothing works better at strengthening your back side better than squats and deadlifts. When done properly the strength built will have ripple effects throughout the trunk and upper body! What I would advise is before any weighted movement occurs, make sure that bodyweight movement can be maintained through an entire Range of Motion. If you can't touch your toes and have trouble sitting down on the toilet without falling, you sure as shit don't need to be touching a barbell. 
There are many other ways to build strength without weights. Lets start with isometrics. If you can hang from a bar or sit on the ground and pick your extended legs up above hip height and hold them there, you are practicing strength training of your hip flexors. If you can squat with toes forward below parallel and not look like you are a dog taking a shit, that is a great isometric position that will help you build your hamstring strength. 
From isometrics we can then build into dynamics. I recommend planked mountain climbers for the front of the hip, lateral shuffle runs for glutes and hamstrings, and single leg standing toe touches for hamstring strength and stability training. 
Only when we can show proficiency in balance and virtuosity in the dynamic bodyweight movements, is there a reason to start moving weight!

Finally you must test your hips outside of the training environment. Mother Nature has done a helluva job building us over the millennia. We can do amazing things so dammit get your ass outside and use that ability! Trail Running , surfing, snowboarding, cliff Jumping, trampoline, soccer, frisbee, all manner of movement is beneficial for strong and balanced hips. The training environment has set limits, beginning and ending of movement range motion. Nature Keeps the door wide open for opportunity, you just have to seek it out. 
The world outside the gym demands CNS (Central Nervous System) incorporation as well as lateral movement essential to well rounded hip health. I love watching the biggest, strongest guys and gals step on the trail with me and instantly turn into baby birds, everyone has a good laugh and we all go back to our training and look at it from more than one linear pathway. 

Healthy and strong hips will keep you out of the Nursing Home. Period. If you want to live a full and independent life past the age of 50, you need to start now. That means getting your ass up from behind the desk, the computer or whatever modern day bullshit keeps you from being the best possible version of yourself. Take time each day to develop Range of Motion that would make any gymnastic coach happy. Most of you reading this, Im preaching to the choir...BUT make sure you don't laugh at your coach when he/she programs hip circles in the warm up! Take a Zumba class and try to to hang during the whole 60 mins. We can all do more and have fun doing it. Keep it up and we will see you next week right here at the best place on the internet for education and POSITIVE VIBES! Love Ya, E

Programming Notes 9/11-9/17
9/11
Baseline:
:40 Work :20 Rest
-Banded Good Mornings
-Banded Hip Activation
-Banded Squats
-Banded Press
-Banded Row
-Banded Partner High Knees/switch
-Banded Partner Butt Kickers/switch
-Banded Partner Chariot Run/switch

-Spend 5 Minutes Covering Barbell Hinging Motion
*pulling set up
*hamstring activation upon pull
*back Position
*catch Position on power clean

-Spend 5 Minutes working Gymnastics
*Kip Swing on Bar
*Toe To Bar Progression (V Up, Strict Knee Raise, Kipping Knee Raise, Piked T2B, Kipping T2B)
*Handstand Push Up Progression (seated Press, Piked HSPU, Box HSPU, Banded HSPU)

WOD:
7min AMRAP
5 Power Clean and Jerk 155/105
10 Toes To bar
15 Squats

Rest 4 Mins

7 Min Amrap
5 Deadlift 225/135
10 Handstand Push Up
15 Lateral Jumps Over Bar

9/12
Baseline:
15X
Jumping jacks
Shoulder Rolls
Neck Rolls
Arm Circles
Trunk Circles

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Rolls , PNF, Botstraps, Squat W/ T Spine Rotation>

Snatch Warm Up:
 7X romanian deadlifts
7Xsnatch high pulls
7 X muscle snatches
7Xtempo overhead squats (OHS), tempo 23X1
7Xsnatch balances
7Xpower snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
7XTall Snatch
7Xhang (squat) snatches

Snatch
*Hang Snatch Below Knee
15 reps.
1 Rep every :40 until 15 are completed.
@70% of previous snatch 1RM

Backsquat
In 5 sets, build to a heavyish set of 5.
*record results

Burner:
W/ Partner, for Time
200 Cals on Bike
50 Burpees

9/13
6 min Partner Warm Up
P1- 300/250m row
P2- 12XSlam Ball Overhead Walking Lunge, Max Squatting Slam Balls (Hips must pass below parallel receiving the ball)

-Ipsalateral Deadbug
-High Knee Wall Drill (pose lean against wall, pull knees high while keeping foot in dorsiflexion)
-Banded Lateral walk (partner holds band around waist, athletic Position is held and lateral walk commences)

Double Under Progression- Singles, high singles, cadence drills, double under

Aerobic Test #1
*final exam, compare to 8/16
For Time,

2 K Row
150 Double Under
1 Mile Run

9/14
Baseline:
W/ Partner
Med Ball Run 400m
Med Ball Squat and Pass X 20
Med Ball Trunk Rotation X20
Med Ball Sit Ups X 20
Med Ball Back To back High/ Low PassX 20
Med ball Seated Russian Twist X20

WOD:
AMRAP 12,
150 Wall Balls
60 Ab Mat Sit Ups/ Scale up to GHD Sit Ups
30 Bar Muscle Ups (scale to JUMPING Muscle Up)

9/15
Baseline:
3X
200m Run
12 Knee To Elbow +Push Up
:15 Ring Support Bottom
25m Bear Crawl

Lat band Mobility/Bully Stretch/ Scapula Distraction

WOD:
3X
50 Cal Bike
12 Ring Dips
21 Kettlebell Swing 53/35

040917 "2 Nutrition Essentials working together for better Health"

“2 Nutrition Essentials that work together for better Health”

This may come to surprise some of you but your GUT bacteria eat the same shit that you eat. If that just blew your mind then… welcome to the party. Now we can start getting to the root of optimal health. No matter your goal of being the best athlete possible or just avoiding the nursing home, I will explain how the two essential GUT necessities of Fiber and Probiotics work together. This, my friends, is a look inside yourself.

Dietary Fiber is consumed in a few key ways but none more important than in Leafy Greens. The recommended daily allotment of Vegetable Fiber is 30-35g, and the majority of Americans fall well short of getting it in. When fiber is lacking there is a heightened inflammatory process in the body, a starving of vital GUT bacteria, and a degradation of your immune system.

Sugar in Leafy Greens is called Sulfoquinovose or SQ. As you can see in the derivative of the word, there is a high Sulphur content in this sugar that your GUT bacteria use to feed themselves. The more that good bacteria in your GUT are able to access this sugar, the more they are able to aid digestion, kill off bad bacteria and improve your immunity to pathogens.

Alternatively, Sugar from foods that are NOT Fiber Rich Leafy Greens can be quite damaging. If your diet is like the majority of Americans (breads, pastas, sugar laden sodas, processed foods) your GUT is feeding Fungi rather than beneficial Bacteria. Fungi in your Gut are what produce inflammation, Yeast infections, and making you more susceptible to food borne diseases.

So first and foremost, eat the Shit out of some Leafy Veggies. All the time, every meal of the day. Do IT!

Secondly, we need to be mindful of our Plant based Probiotics. Probiotics are the good bacteria which either flourish or are absent from our GUT. Lactobacillus and E. Coli (the good kind) are two of a MILLION kinds of bacterial strains in your GUT which help you become the person you want to be.

Without regurgitating a bunch of stuff, I have written about in other Blog posts and what I have already said in this one, Probiotics and the supplementation thereof, is a good thing to test out if you want to give your performance a boost.

Supplementing Probiotics can increase your GUT’s digestive potential. Did you know that if you don’t eat good, no matter how you train or what supplements you take, your body can revert to a type of malnutrition? Imagine Probiotics as glue for good nutrients that pass through the stomach. The stickier you make your GUT with good bacteria, the more nutrients will stick around and feed your body!

Probiotics help regulate Hormone balancing. I have written about HGH (human Growth Hormone) being the holy grail for athletes in training. GUT bacteria absolutely effect your ability to produce HGH, manage Cortisol (the stress hormone) and balance the entire endocrine system. Simply, if you want to grow muscle, you need to make sure Probiotics are on your training plan.

The cool thing is that these 2 Nutrition Essentials can be one in the same. Consuming a diet that is High in Plant Fiber will populate and feed a healthy GUT Microbiome. You can eat a good diet, and let these two work for you while YOU are out crushing it in the Gym or on the Trail. If you choose to supplement with certain probiotics PLEASE KNOW that they are not a one size fits all supplement. Testing out different Probiotics is like testing all the veggies at the Farmers market, some work for your GUT and others don’t.

You become your best self through persistence and experimentation. Stay conscious, train hard, enjoy each moment of this life, spread love and things are going to be just fine. Until Next time.. With Love, E.

Programming Notes 9/4-9/8
9/4
Baseline:
400m Partner Med ball Run
20 Med Ball Sit Ups
20 Med Ball Squat and Toss to Partner
20 Med Ball Seated Rotational Toss (partners seated 6-8’ apart)
20 Med Ball Back to back High/ Low Passes
20 Med Ball Single leg Chest Passes

Dynamic ROM Hip/ Shoulder External Rotation
-Ankle Roll Outs
-Squat PNF
-Internal Rotation of Hip
-Lat Band/ Bully Stretch/ Scapula Distraction

Clean Warm Up:
7X Clean High Pulls
7X Muscle Cleans
7X Hang Power Clean to Front Squat
7X Hang Clean Belo Knee
7X Tall Clean
7X Front Squat

Clean Complex:
7X :90
-High Hang Clean
-Hang Clean Below Knee

-Front Squat
* Building Each Set

Strength:
BackSquat
2-2-2-2-2
*Building

9/5
Baseline:

2X:30
Jumping Jacks
Side Lunges
Piked Push Ups
Alternating Knee To Elbow
Strict Toes TO Bar

Power Snatch Warm Up: (Barbell Only)
7X Romanian Deadlift
7X Snatch High Pull
7X Muscle Snatch
7X Tall Snatch
7X High Hang Snatch
7X Low Hang Snatch

Aerobic Test #2 (The Final Exam)
800m Run
20 Snatch 95/65
400m Run
20 Toes To bar
*Compare to 8/8

9/6
Baseline:
Rotator Cuff Drills W/ 2.5/5# weights
3X
:40 Jump Rope Progression
:20 Hollow Body Hold

2X
:40 Handstand (scale to Pike Hold or foot on Box hold)
:20 rest
:40 Handstand Push Up (piked/ banded/strict/kip)
:20 Rest
:40 Hand Stand Walk (scale to wall Climbs)

WOD:
6X
8 Unbroken Jerks @ 65% of 1 Rm Jerk (Should Be Challenging)
:20 Ring Support Hold Top
50 Double Under

9/7
Baseline:
5 Min Row at 2;00-2:30 /500m split
12 @ Each
Half Moon Side Bends (fingers locked overhead)
Bow/Bend
Elbow To Instep Lunges
Boot Straps
Athletic Position Side Step L/R
Squat Jumps
Push Ups

WOD:
4X 1:1 Work / Rest Ratio
20 Wall Ball Shots
4 Rope Climbs
20 Box Jump OVERS
20 Double Kettlebell Bent Over Rows (back should be flat as FUCK)

9/8
Banded Good Morning
Banded Hip Activation
Banded Squats
Banded Iron Cross
Banded Pass Thru
Banded Press

10X
Superman to Hollow Rock Rotations
*keeping chest and legs off the ground at all times
Single Leg Barbell Deadlift
*each Leg

WOD;
21-15-9
Deadlift 225/135
Bar Facing Burpee
*if completed sub 8 mins, complete as many ring muscle ups as possible

 

280717 "2 Reasons for athletes to not Carb-Load"

Being exposed to both the CrossFit world as well as the Endurance running world in Tough Mudder is really quite a juxtaposition when it comes to nutrition. CrossFitters rally around the high protein and rather high fat menus as body composition being a big focus of training. Tough Mudder athletes and endurance athletes in general rely on the holy grail of glycogen (blood sugar) stores to keep them going and therefore go big on refined carbs and low on good fats. 

Today I want to discuss and perhaps empower athletes from all disciplines to look at their training nutrition differently, staying away from always loading up on carbs for energy and rather focusing on nutrient timing and essential proteins to keep muscles performing at their peak levels. Here are 2 reasons not to 'Carb Load'.

Setting the scene for this discussion, you must know that what you eat ABSOLUTELY effects your overall health. Every meal can either add to or take away performance in your training as an athlete. Maintaining 'conscious' eating habits allows for a habit of setting yourself up for success in life and athletics.

First off, eating carbohydrates in an excessive manner means that you are doing 2 things to your body;
1- consuming fructose
2- deceasing your body sensitivity to insulin
Fructose is one of the 3 types of sugars that you consume, the others being Glucose and Sucrose.  Fructose is found in fruits and is added to practically everything in our modern American pantry. Carbohydrates which include fruit juices and many sports drinks are loaded with excessive fructose. As opposed to other sugars, your body doesn't always know what to do with fructose and is quickly stored as fat unless burned immediately. Fructose has a way of tricking the body into turning off the hunger enzyme (ghrelin) which controls the quality and timing of your daily hunger. Fructose also turns off your satisfaction enzyme (leptin) which is activated to tell you when you are full. You can see just how a funky metabolic system combined with high sugar can lead to a host of health problems. 
Now for insulin sensitivity. By consuming an excessive carbohydrate diet you run the risk of creating a situation in your pancreas known as insulin desensitivity. Your body produces insulin in a 1:1 ration with the amount of sugar that is consumed. The more you eat, the more your body works to keep up. De-sensitivity to insulin creates a host of metabolic problems like high cholesterol (LDL), high blood pressure, high blood sugar and Heart Disease . 

Secondly, Carb Loading can cut down on your performance. Let me introduce you to HGH (Human Growth Hormone) . HGH is king when it comes to performance training and athleticism. You may know this Hormone from the many drug scandals in professional sports. Supplementation of HGH has been in question for a long time because increasing it can give athletes such an edge in their sports. Eating excessive carbohydrates decreases the production of HGH because of the imbalance created in the body due to an attempt to process carbohydrates.

Protein and fat are essential to keeping muscles and organs like the Thyroid and pancreas functioning well. By consuming more protein and fat you not only ensure proper hormone function but also increase the availability of essential AMINO ACIDS which help build muscle. If carbohydrate loading occurs without protein then all the gains from training are lost. Catabolism is a real thing folks. Without protein the muscles will turn in on themselves and further breakdown will occur. Carbohydrates, even the most nutrient dense versions, still cannot ensure adequate muscle function without the support of good fats and protein. 

Now as a runner I see the need for easily digestible carbohydrates before and during races for quick sugar to fire muscles. I have tried eating super clean during long races and it simply isn't what I crave and cramping occurs. Training before races should be calculated. Allowing for your nutrition to be fuel for development and progression look different than the survival/fuel mode you are in on long race or competition days. 

Stay conscious my friends and always think before you eat. Stay fired up and keep pushing to be the best possible version of yourself possible. Love , E.

Programming Notes 8/28-9/1
8/28
Baseline:
2.5/5# Rotator Cuff Drills (see my Instagram for sequence)

3X
200m Run
10 Scapula Push Ups
10 Scapula Pull Ups
10 Kip Swings
10 Jump Squats

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

WOD:
CF Games Opens 2017 #3
Against an 8 Minute clock ,
3X
6 Chest TO bar Pull Ups (scale to pull ups for speed)
6 Snatch 95/65
3X
7 Chest To bar Pull Ups
5 Snatch 135/95
If completed, time extends to 12 minutes
3X
8 Chest TO bar Pull Ups
4 Snatches 185/105
If Completed, time extends to 16 Minutes
3X
9 Chest To Bar Pull Ups
3 Snatch 225/135

*ensure that scaling allows for all athletes to move into 12 minute cycle. Then snatch weight should be challenging and/or pull ups should be scaled up.

8/29
Baseline:
Partner Warm Up:
P1- Duck Walk 15m
P2- Bike For Cals
*alternate once P1 completes 15m. 6 minute AMRAP. Winning Team with most calories rests and other teams leap Frog hop each other 10 Times Each.

Squat Flow:
Kang Squat, Internal Rotation Stretch, Hip Bridge, Elbow TO Instep W/ T Spine Rotation, PNF, Squat W/ T Spine Rotation, BootStraps

Single Leg Strength:
Exposure 8 of 8!
Back Rack Reverse Lunges
2X4- Heavier that previous.
*once 4 reps are complete on each leg, drop weight 30-50# and Perform a max set of alternating reverse lunges. Weight solely on working leg, not on lunging leg.

WOD:
3 RFT,

400m Run
20 Medicine Ball Cleans
30 Sit Ups

8/30
Baseline:
2X :30
Jumping Jacks
Arm Circles
Divebomber Push Ups
Mountain Climbers
Ring Rows

Lat Band Mobility/ Bully Stretch/ Scapula Distraction

Gymnastic Strength:
Exposure 8 of 8!
Weighted Pull Ups
3X 5

12-9-6
Ring Dips
Pistol Squats

WOD:
Every 2 Minutes for 8 cycles
3-5 Bar Muscle Ups (scale to Jumping Bar Muscle Ups)
10 Hand Release Push Ups
12 Lateral Box Jump Overs 24/20” *scale height to allow for plyometric jumps

8/31
Baseline;
Partner Warm Up
P1- 1 Minute of Jump Rope
P2- Inch Worm W/ Push Up
Switch
P1- 1 Minute Of High Knee Jump Rope
P2- Mountain Climbers
Switch
P1- 1 Minute Double Under Practice
P2- Active Squat Hold

Shoulder TO Overhead Progression
*Take 5 Minutes to Cover Press/Push Press and Push Jerk
EMOM 5
-5 Press 95/65

-5 Push Jerk
-5 Bent Over Rows

Toes To Bar Progression
-hollow Body hold
-kip Swing
-Strict Toes To Bar (lat activation, push torso away, look up)
-Kipping Straight Leg Toe TO bar
-Kipping T2B W/ kick

WOD:
21-15-9
X3 Double Unders (63-45-27)
Shoulder TO Overhead 135/95
Toes To Bar

9/1
Baseline:
400m Run
10X
-leg Swing
-hip swivel Kicks
-fire hydrants
-Alternating Knee TO Elbow
-Glute Bridge W/ :02 hold
-Russian Twist X2
-Push Up W/ Shoulder Tap

WOD:
“Tabata Something Else”
8 rounds :20 Work/ :10 Rest
*perfrom all 8 Rounds before moving onto next exercise
*rest 1 Minute between exercises
*Lowest score across all 8 rounds is score for exercise.
-Bike For Cals
-Lateral Wall Ball Throws against wall
-Hang Power clean 155/105
-Hollow Rocks
*add all 4 score together for total score for the day
 

210817 "3 Vital health Benefits to Sun Exposure"

The Eclipse is coming!! Monday marks the celestial event of a Full Solar Eclipse where the moon will pass in front of the Suns path creating a FULL sun block for about 90 minutes. As a space watcher this is pretty cool event. But that is not all that is on my mind. The Ultimate Hawaiian Trail Run is approaching which means that a lot of top CrossFit athletes will be here on Kauai getting absolutely smoked by the Sun ! (They spend too much time in the gym and are quite pasty).

So in celebration of everything that is sunlight I wanted to remind you all of the 3 most important health benefits that we get from the sun. And when I say important... I mean Vital!

1) Im going to lead off with the most important and really the most all encompassing benefit and that is VITAMIN D synthesis. Now Vitamin D is not a typical Vitamin like you would find in a piece of fruit, Vitamin D is actually a Hormone, and a steroid hormone at that. 

At a whopping 3,000 genes in your body, Vitamin D effects exactly 3,000 of them! When Vitamin D acts on Genes the process is called 'expression'. So from Cells all the to organs are allowed to 'express' in beneficial ways when Vitamin D is provided.

Lets take Cancer for instance. Vitamin D has been shown to  lower the instance of cancer and prevent growth of existing cancer.
-cells are able to police themselves and kill off bad cells that lead to cancer
-organ cells, in lungs and stomach for instance, are allowed to diversify their make up which prevents cancerous cells from duplicating. 
-blood vessels are made stronger which allow for proper nutrient delivery and immune system function and thus cancer prevention

The sun is THE way we can help our bodies produce Vitamin D and prevent disease and optimize health . Getting some full body sunlight daily is how you can do it. 

2) Sunlight helps lower Cholesterol and Stress. Cholesterol or 'lipoproteins' can be either stored or turned into energy or hormones which we NEED in our lives. In the linked study above, researchers found that sex hormones were increased in those individuals who received a regular dose of sunlight. The increase in these hormones also coincided with a steroid hormone that increases bone and muscle strength!

Stress is a killer, everyone knows that. Simply getting out in the sun has been shown to decrease stress levels (cortisol hormone) and increase testosterone. So kick your office worker buddies and tell them to get the hell out of their chairs and take a walk outside, their bodies and the workplace are better off for it!

3) Sunlight increases your performance as an athlete. In THIS link, researchers concluded that through sun exposure, individuals were shown to increase oxygen levels in their blood without supplemental exercise. While it comes down to Vitamin D benefits which I have given above, this is really good news for all athletes in training. 

CrossFit and other training methods are awesome but if you are spending 90% of the time training indoors, you are missing out on a large piece of physical adaptation. Getting outside in the sun builds blood vessels strong and creates physiology which is prone to oxygen uptake. As we athletes know, O2 is pretty damn important.. especially during the round of 9's in Fran, right!!??

So as we approach the solar eclipse lets rejoice in the celestial occurrence because it is damn cool but lets also be happy when it passes and we get blasted in the face with sun light. Our distant neighbor and father of all life is truly giving us what we need to stay healthy and thrive. Get outside, train, enjoy and marvel at the world. Comprehensive training demands that we look for all natural methods to keep climbing the ladder to greatness. Train safe, love often, and keep pushing . E

Programming Notes 8/21-8/25
8/21
Baseline:
Partner Warm Up
400m Run Together
2X Each
P1-10 Squat Therapy on Wall
P2- 25 High Knee Jump Rope
2X Each
P1- 10 Push Ups
P2- 10 Ring Rows

Squat Flow- Hang Squat, Internal Rotation, Hip Bridge, Lunge W/ Ankle Rotation, PNF, Squat W/ T Spine Rotation

Pull Up Prep:
2X
10 Kip Swing

5 Negative Pull Ups
10 Kipping Chest To bar (scale to banded C2B)

WOD:
“Heartbreak Kid”
3X
10 Front Squat 155/105
20 Chest TO Bar Pull Ups (scale accordingly but do not scale C2B)
50 Double Under
**Compare to 2/16/17

8/22
Baseline:
Lat band Mobility/ Bully Stretch/ Scapula Distraction

Kettle Bell Warm up:

W/ Light KB

12@ Each

Head Circles 'L' 

Head Circles 'R'

Trunk Rotations

Up right Rows

Press 'L'

Press 'R'

Romanian Deadlift

Squat Up and overs (outside right foot, up and over to outside left foot)

Single Leg Deadlift

Goblet Squat

Lateral Lunges

Windmill 'L'

Windmill 'R'

Sit Ups

Snatch 'L'

Snatch 'R'

Squat Jumps

Gymnastic Strength :
Exposure #7 of 8
Weighted Pull Ups
3X5

12-9-6 

Ring Dips
Pistol Squats

WOD;
12-9-6-3-6-9-12
Kettlebell Snatch 53/35
Burpee

8/23
Baseline:
3X
250m Row
15 Parallette Pass Thru
:45 Handstand Hold

Shoulder Prep:
2 Sets, 10 Reps Per set
Alternate between in TEMPO (1,1,2) fashion ;

-alternating single arm Dumbbell Bench Press
-alternating single arm Dumbbell Strict Press

WOD;
Partner WOD
20 Min AMRAP
P1- 300/250m Row
P2- 8 Dumbbell Push Press/ 10 Overhead Dumbbell Lunge 50/35
*alternate positions

8/24
Baseline:
2X:30 @ each
-Jumping Jacks
-Barbell Good Mornings
-Banded Hip Activation
-Lateral Squat Jumps
-Deadbug Contralateral Reach

*Spend 6 Minutes covering Deadlift positioning, make it perfect

WOD:
Deadlift every 2min on the Minute
1- 6@ 65%
2-5@70%
3- 4@80%
4-4 @ 80%
5- 3@85 %
6- 3@ 85%
7- 2 @ 90%
8- 2 @90%
9- 1 @ 95%
10- 1 @102%

8/25
Baseline:
Spend 5 Minutes Rolling Out Calves and Hip Capsule

10@
Elbow To Instep Lunge
Inch Worm
Duck Walk
Side Plank Knee To Elbow (Both Sides)
Narrow Foot Position Squat
reverse Lunges
2X Man Climbers

Push Ups

Burpee Tuck Jumps

Single Leg Strength:
Back Rack Reverse Lunge
*Exposure 7 of 8
3X4
-go heavier than previous attempts

-rest :90 between sets
WOD:
3 Rounds For Time
400m Run
15 Thrusters 115/75
9 Box Jump Overs



 

140817 "Collagen VS. Whey Protein, The Search Continues"

Some search for the perfect wave, some the perfect drug. I...Search for the best possible supplements to keep me firing. At 37 years young , as many of you know, the standards and routines of your life NEED to evolve in order to stay on your game. If you have not altered your lifestyle and nutrition at least 10 times from 25-35... you are far behind the curve. 

The good news is.. you have me to keep you informed and thinking about the right moves (nutritionally) to make in your life. Today I am going to expand once again on the search for the best supplement to support muscle synthesis (growth and repair) and overall health. 

Collagen Proteins make up 30% of the overall protein composition in our bodies. This fact is impressive, especially when we look at joint, bone and muscle health. Along with a diet rich in high quality proteins like fish, poultry and beef, our body produces the protein in good amounts until we peak in our late 20's and 30's. Collagen production along with other essential hormones and proteins begin to become less available from our own bodies and therefore supplementation is necessary. This process should begin in early 30's.  

We see collagen products in all manner of lifestyle brands, most notably Skin care products. As wrinkles and lines in skin become visible we age, this is due to the extracellular collagen potency going down in our bodies. Out of our sight, the same decline happens in our bones, joints and muscles. 

So how do Collagen Peptides compare to Whey Protein? 

This question as I see it has multiple levels:
-which effects better muscle growth and repair?
-which has more beneficial effects on my GUT?
-Which delivers the best Branch Chain Amino Acids?
-which is easier to consume?

Whey protein has many benefits as I have written extensively on HERE. Looking at the above listed questions I would say that overall Whey protein has the BCAA Leucine which is the most important amino acid for muscle synthesis. The amino acid profile of a Grass Fed Whey  is substantial and very complimentary to an athletes training schedule. BUT... it can be very hard on those that are sensitive to Lactose and other elements of Dairy products. Consuming Whey is easy in drinkables and it is also added to the copius amounts of "Protein" bars on the market. Overall it is a safe bet for optimizing nutrient delivery to muscle post workout. 

Collagen on the other hand shares many of the same benefits that Whey does with the added bonus of repairing the GUT and regulating your metabolism through Hormone balancing.

Amino Acids are the building blocks of Proteins and Collagen Gelatin (Bone Broth) or Peptides has a lot of them . Primarily Collagen as three very important ones; Proline, Hydroxyproline, and Glycine. While it may lack the Leucine found in Whey, the amino acids found in Collagen share similar composition to those in Creatine. Creatine has been studied for years and shown to increase nutrient delivery and muscle synthesis in all athletes. 

Collagen is naturally more anti-inflammatory than Whey Protein. As opposed to disturbing the GUT, Collagen soothes and repairs the Gut. Collagen is an extra cellular substance so once absorbed in the body it immediately repairs and protects your cells. This is why a boost in collagen can mean healthier looking skin, nails and hair!

There are multiple ways to get extra collagen. Vital Proteins is a brand that I firmly stand behind. They make a Collagen Peptide powder that can be put in any beverage you want. You can also boil bovine, fish and poultry bones to yield the gelatin form of Collagen. Just as with Whey, the best way to ensure lots of the good getting in your diet is by eating the highest quality foods, both veggies and meats. 

As a daily routine try my standard: take a Whey protein with carbs before your training session and then a smoothie with Collagen Protein, coconut water, fruit and veggies after your training session to calm the stomach and ensure optimal absorption.  

Keep searching and Ill keep informing and guiding you along the way. Being the best possible version of yourself takes time and persistence. We can get there together. Stay strong and look younger my friends, get on the Collagen! Love Ya! E

Programming Notes 8/14-8/18
8/14
Baseline:
3X
200m Run
12 Walking Elbow Instep Lunges W/ Reach
Bear Crawl 25’
12 Push Ups
:45 Deadbug Ipsalateral Reach

Gymnastic Strength: (not for time)
Exposure 6 of 8
3X5
Weighted Pull Up

12-9-6
Ring Dip
Pistol Squat
*Form over speed

WOD:
10 Rounds For Time
“Aggressive Cindy”
5 Bar Muscle Ups
10 Clapping Push Ups
15 Dumbbell Front Rack Squat 50/35
*scale to banded Muscle Ups or Jumping Muscle Ups
*Scale Push Up to Push Up with Shoulder Tap

8/15
Baseline:
10m Walking Hamstring Reach
10m Marching High Kicks
10m Duck Walk
10m Frog Hops
10m Inchworm
10m Lateral Hip Activation
2:00 Side Plank *switch sides at minute mark
400m Run

Core/ Odd Object Training:
4 Rounds (Not ForTime) (20 min Time Cap)
40m Sled Push *increase load each round
20m Yolk Carry *scale to back rack HEAVY barbell walk
12 Stone Squats *held on belly, not shoulder
12 Slam Ball Extension Throws *from floor, explosively throw over shoulder as hard as possible

WOD:
12 Minute EMOM
A: 5X Deadlift @ 315/225
B: :45 Wall Ball Shots

Cool Down:
Roll Out Low Back
Hamstring stretch on wall
Couch Stretch

8/16
Baseline:
P1- Rows 100m
P2- Holds Squat
*repeat until monitor reaches 1k.

15@ each
High Knees
Single Leg Rope Jumps
Butt Kickers
Ice Skaters (side step Reverse Lunge)
Side Lunge
Reverse Shoulder Rotations
Arm Circles

Single Leg Strength:
Back Rack Reverse Lunge Exposure 6 of 8
3X4
*Use same weight as week before, this week we begin with both feet on 45# plate, lunge backward with one leg to allow for hip to reach further in ROM.
*perfrom all 4 reps on one leg before going to other

WOD:
Aerobic Test #1
Compare to 7/24/17
2 K Row
150 Double Under
1 Mile Run
*we will test this one more time before Trail Run Sept. 16.

8/17
Baseline:
Roll Out Calves and Hip Capsule for 3-5 minutes before class begins

2 X:30 @ Each
-Jumping Jacks
-Mountain Climbers
-Single Leg Toe Touches
-Russian Twist *weighted
-Squat Therapy on Wall

Shoulder Prep:
2X
10 Bush Wackers *swing arms alternating over head
10 Kip Swing on Bar *stay in hollow
5 Strict Toes to Bar *keep it strict even if feet can’t touch bar
5 Scapula Pull Ups

WOD:
2 Rounds For Time
20 Toes TO bar
30 Box Jump
40 Double Kettlebell Front Rack Walking Lunge Steps
50 Hip Touches (*begin in elbow plank, touch left then right hip to the floor. Reach hips high in pike on transition.)

8/18

Baseline:
Lat Band Mobility/ Bully Stretch/ Scapula Distraction
10@ Each W/ 2.5/5# plate
-bent over reverse fly
-bent over Scarecrow and external rotation
-front Raises
-corkscrews (arm Outstretched)
-wide press
-narrow Press

Every 2:00 for 5 cycles (10:00)
5 Strict Press @ 75-85%
Tempo 1X1 (one second hold at shoulder, one second hold at top)
*no Rapid Cycling

Clean and Jerk Warm Up:
7X hang clean high pulls

7X hang muscle cleans + 3 strict presses

7X tempo front squats, tempo 53X1+ 3 push presses

7X hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)

7X clean pull unders + 3 push jerks

7X 3 hang (squat) cleans + 3 split jerks

WOD:
400m Farmer Carry 50/35
20 Clean and Jerk 155/105
400m Farmer Carry
 

070817 "Carb Cutting VS. Calorie Deficit, an Athletic Perspective"

Last week I published a post about what to add to your diet which will help keep you getting stronger and reaching your goals. This week I want to educate you all on the issue of taking things away from your diet in order to reach your goal of of fat loss while maintaining peak athletic ability. The debate focuses on the two BIG C's in fat loss, Carbs and Calories. Lets take a look. 

Carbohydrates are an essential macro nutrient that we absolutely need to achieve any athletic endeavor and pay close attention to on our way to optimal health. Diets of all sorts claim that cutting carbs will help you achieve your goals... and they will... to a limited extent. If your body fat percentage is >25% then cutting carbs and being conscious about the quality proteins and fats going in your mouth will work well to shed initial fat. The concept of cutting carbs once you reach  a plateau point is where many aspiring athletes begin to reach stagnation and lose motivation. 

And the reason is in the vital role that Carbs play in our performance and health :
1) Carbohydrates play a role in how your fat loss hormones are produced and function within the body. Your metabolism is controlled by in large by your THYROID. Your thyroid produces the hormone T3 which is responsible for glucose (blood sugar) management and metabolic rate. 
2) Testosterone is essentially tied to your carbohydrate intake. If you are training hard, no matter woman or man, you need carbohydrates to push out the STRESS hormone Cortisol and let Testosterone help with muscle development and performance. 

Carbohydrate Consciousness is a much better way to move towards your fat loss goals than just to simply cut carbs completely. Another smart way to mess with Carbohydrate intake is to cycle them in your diet. Boosting intake of nutrient dense carbohydrates on training days and limiting or restricting them (NOT Completely) on rest days can help shed fat. If the goal is athleticism, don't leave your carbs off the plate.. Be smarter about choices.

The tried and true way to achieve weight loss through fat loss is Caloric Deficit. Science as well as math dictates that if you restrict calories to less than your daily metabolic needs, your body will burn fat for energy. As an athlete who is training hard towards a goal, this is also a safer and more productive way so as to not lose performance while on the path. 

Caloric Restriction does not just mean that you cut a meal out of your daily routine. Deficit does not mean replacing a whole meal with some kind of shake or protein supplement. 

Before Caloric Restriction can occur YOU need to know just how much you actually need to run on; This takes time and testing. Starving yourself is not a simple solution and certainly will lead to loss of motivation and certainly a disruption in your performance progression. Maintaining a whole food diet, minding your macronutrients, and recording all objective and subjective findings is key. 

Here are some key guidelines for maintaining performance and living comfortably in a caloric deficit.
1) Eat Slower. Enjoy your food more and giver your body time tot tell your mind that you are satisfied. A healthy bite should be followed by prolonged chewing and a :30-:45 pause in between bites. 
2) Intermittent fasting. In every 24 hour period, you can fast for 12 of those hours. Scheduling your eating around your training times (before training, immediately after, and a few hours later). Fasting helps reset hormones and boosts metabolism.
3) Stay away from smoothies. Shakes and juices have very limited fiber contents and fiber helps to aid Fat loss and improves GUT health. Whole protein like meat, fish and poultry have a thermogenic effect on your metabolism as you body has to burn calories to break the food down. 
4) Build smaller plates. Instead of 2 chicken breasts, eat 1. Instead of a palm size of fat, try a thumb size. Instead of two palm sizes of carbohydrates, size out 1 palm size of 2 types of nutrient dense carbs (asparagus, sweet potatoes for example).

The aspiring athlete who is working towards a goal of fat loss has the unique opportunity to objectively see changes in their body composition and feel performance go up. The key is to not look for one or the other. Both components make for a happier person and competitor. Be aware of both carb cutting and Calorie deficit and stay away from the pitfalls that are inherent with both. 

Stay positive, keep pushing and train hard. 

Programming Notes 8/7-8/11
8/7

Baseline:
4X
:30 Single Unders
8X Elbow TO Instep Lunges
8X Divebomber Pushups
16X Alternating Knee To Elbow
20m Carioca

*Spend 8 Minutes Working the Double Under Progression and Stone TO Shoulder Form.

WOD:
2 Rounds For Time
20 Stone TO Shoulder
30 Zercher Sandbag Lunges
40 Lateral Wall Ball Throws
50 Double Under

Cool Down :
Banded Hamstring Pulls
Iron Cross
2:00 Plank Hold

8/8
Baseline:
2X:30 @ Each
-High Knees
-Push Ups
-Side Lunges
-Parallette Pass Thru
-Jumping Pull Ups

Gymnastic Strength:
Exposure #5 - Not For Time
3X5 Weighted Pull Up

12-9-6
Ring Dip
Pistol Squat

WOD:

Aerobic Test #2
20 Min AMRAP
800m Run
20 Snatch 95/65
400 m Run
20 Toes To bar
*Record score, we will repeat 1 More time before Trail Run

8/9
Baseline:
8 Min EMOM
:10 Bike Sprint
:50 Bike Cruise

Lat Band Mobility
Bull Stretch
Scapula Distraction
Band Pull Aparts

Single Leg Strength Exposure #5
3X6
Back Rack Lunges
*Heavier than previous
*complete all 6 reps on one leg before going to other leg.

WOD:
3 Minute AMRAP
20 Cal Bike

20 Hang Power Clean 95/65
20 DB Push Press
Rest 1:00
5 Minute AMRAP
20 Cal Bike
20 Hang Power Clean
20 DB Push Press
Rest 2:00
7 Minute AMRAP
20 Cal Bike
20 Hang Power Clean
20 DB Push Press
*Score is total rounds and reps completed. Each AMRAP begins where you left off. 

8/10
Roll out Sub Scapula, Teres , Chest, Hip Capsule for 5 minutes>

PVC Warm Up:
Lateral Hops Over PVC X 20
Leg Swings X8
Samson Lunge W/ Chest Stretch X :20 each side
PVC Pass Thru
PVC Trunk Twist
OHS
Muscle Snatch
Snatch Balance

Every :90 for 10 Rounds,
1 Wall Climb (begin from Push up, walking hands back and feet up the wall until chest touches)
1 Hang (Squat) Snatch
1 Power Snatch
1 Wall Climb

Conditioning:
3 Rounds For Time
500m Row
20 Barbell Thrusters
40 Ab Mat Sit ups

8/11

Baseline:
7 Minute Quality AMRAP
20m Banded Hip Activation
8X Barbell Good Mornings
8X Barbell Press
8X Barbell Bent Over Row

Spend 5 Minutes Working the Kipping and Butterfly Progression
-Hollow Hold
-Kip Swing While Holding Hollow
-Hip Flexion, looking for staying in rhythm
-Hip Extension , Pull to bar

WOD:
Every 3 Minutes For 5 Rounds
21 Pull Ups
7 Strict Handstand Push Ups
3 Deadlift @ 315/225

*Score is fastest and slowest time across the 5 rounds.

310717 "5 Reasons Why Plant based Protein is not Just for Vegans"

I am a self admitted skeptic of anything that has to do with a diet that does not contain animal products yet claims to give you all the nutrients. At least that is how I USED to think. Today we are consumed by the marketing which we see and the tribe we run with. Plant based Protein supplements are certainly a product and a time that has been foreign to me...the meat eater.. until now!

Flip over your current TUB of Protein and I would venture to guess that it is either a WHEY concentrate or Isolate of some sort. WHEY is a product of dairy processing. WHEY is inexpensive, can be sweetened very easily and contains vital Branch Chain Amino Acids used in muscle Synthesis. Because this product is so inexpensive, every quack supplement maker can create their "perfect" version relatively easily and market it to the public who thrives on cheap products in huge packaging. 

This is not to say that I don't buy into it. I am admittedly a supplement guinea pig, searching for the right one for my body...

WHEY Protein has a dark side that most don't acknowledge and are grounds for exploring Plant Based Proteins. WHEY products are dairy #1. Dairy, as you may know, does not settle in everyones stomach and can give consumers real problems in the GUT. WHEY Products are dirty. Because 99% of dairy comes from factory farms, the WHEY has traces of arsenic, lead and other heavy metals. Finally WHEY is sweetened with the same shit that your CrossFit Coach (and myself) tell you to stay away from like aspartame and Sucralose. 

Plant Based Proteins have been given a bad wrap because of 2 distinct faults, they taste like shit and they lack the essential BCAA content that creates the best muscle synthesis and enzyme production. Lets take a quick look at these because my new findings have exposed a very different reality. 

It is true that Plant based Proteins do not have the same 'milk shake' consistency and taste of WHEY. This is caused by a standard in the market which has limited the amount of sweeteners as compared to WHEY products. Maybe the producers have made an ethical choice or maybe its just that they don't like 'double fudge cookies and cream' flavored drinks after a workout.. 

PBP do give you a ton of fiber in each serving. Fiber is not present in WHEY Products. Fiber rich diets help regulate blood sugar, promote a healthy GUT, improve digestion etc. PBP's tend to be sweetened with natural ingredients like agave. 

The BCAA conundrum is something that seriously kept me away from Plant Based Proteins. Leucine is a BCAA found in dairy and it is important for muscle development. Pea, hemp, and soy lack this vital nutrient . Brown Rice Protein is the only one with the same amount as WHEY. What sealed the deal for me was the blends of both Pea Protein and Brown Rice Protein. This potent combination contains all the nutrient that you need for optimal recovery and enzyme production without all the fluff of WHEY. 

Coupling the health benefits with the fact that most PBP's are NON-GMO, high in fiber and do not contain any 'fluff' ... I was sold. So what if I have to shake my bottle a few extra seconds to make sure it blends well, at least I won't feel like I need to sit on the toilet after I drink it or have cotton mouth after drinking it Post WOD. 

In closing, experimentation is what the optimal athlete needs to be doing. Finding the right supplements is like finding the holy grail. Get stoked, do your homework and keep training hard. Make this year the best year of your life. 

In love and strength, E.

Programming Notes 7/31-8/4
7/31
Baseline:
400m Ladder Shuttle Run (50m out and back X4)
3X
10 Fire Hydrants (each Side)
10 High Skip
1:00 Plank Hold
400m Shuttle Run

Squat Flow: Kang Squat, Internal Rotation , Hip Bridge, Ankle Roll Out, Squat PNF, Squat W/ T Spine Rotation

Strength:
Exposure #4
Back Rack Lunges- Single Leg

3X8
*Heavier than Last week
*All 8 reps on one leg before moving to opposite leg

WOD:
20 Min Alternating EMOM
A) 200m Sprint
B) 15-20 Wall Ball Shots

8/1
Baseline:
500m Row
10 Divebomber Push Ups
250 m Row
10 Piked HSPU
100m Row
1:00 Handstand Hold

Gymnastic Strength:
Exposure #4
3X5 Weighted Pull Ups

12-9-6 Ring Dips/ Pistol Squats

WOD:
3 RFT
500m Row
21 Kettlebell Swings
12 Handstand Push Ups

Cool Down: **Mandatory**
Lat Band Mobility
Bully Stretch
Childs Pose

8/2
Baseline:
Calf and Ankle Roll Out for 5 Mins

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

6 Min Quality Warm Up
:30 Hollow Hold
8 PVC Power Snatch (tempo 3,1,1) 3=lift off to hip
:30 Superman Hold

Spend 8 Minutes Working Strict Toes To Bar and Kipping Toes to Bar
-Hollow Body Position
-Kip Swing
-Piked Kipping

WOD:
6 Rounds For Time
5 Power Snatch 135/95
12/10 Toes To Bar
40 Double Unders

8/3
Baseline:
Banded Good Mornings
Banded Hip Activation
Banded Squat

Banded Press and Rip
Banded Row
Banded Trunk Rotation
Banded Pass Thru

WOD:
30 @ Each
-Side Step Reverse Lunges (plyo style)
-Pull Ups
-Hang Power Clean 95/65
-Hip Extension
-Push Ups

Rest 2:00
15@ Each

Rest 1:00
10@ Each

8/4
Baseline:
2X:30
Mountain Climbers
DB Side Bend
Standing Toe Touch
Russian Twist
Burpee Tuck Jumps

Core Strength:
To be done with 1 heavy-ish Dumbbell
3X12
Deficit Dumbbell Deadlift
Bent Over Row
Bench Press

WOD;
21-15-9
Deadlift 255/175
Burpee Box Jump Overs
*Compare to 1/6/17
 

240717 "A BIG piece of your training is missing"

Every athlete wants to know that the work they are putting in will yield the best and most comprehensive results. We want to not only be able to be strong, run fast, do a million pull ups, and jump super high. Most training plans that float around in the ether provide athletes with a strength training progression. This is good but once strength is developed.... what will you do with it. I think that Plyometrics is missing from many training plans and I will show you how you can train to be the most 'reactive' athlete possible. 

SO What is Plyometrics?
A clinical definition of plyometrics would be a 'rapid stretching of a muscle followed immediately by a powerful contraction of the same muscle'. Essentially it is explosive, it is reactive. Imagine bouncing balls off the ground. If you were to drop a slam ball, a basketball and a lacrosse ball off the ground they each would react with gravity and the earth in different ways. As you may already guess, the Lacrosse ball being the most 'bouncy' would have the greatest plyometric potential. 

In sport we strive to be the lacrosse ball. We want to apply force and produce work. We want to be agile, we want to be able to bound, jump , and leap in all plains and in different directions. 

The problem is that strength training is very linear. For all strength to be developed we must root ourselves in the ground to provide stability so as to apply force against. Plyometrics IS predicated on the development of strength, without that you will likely be limited in your ability or increase the risk of injury.  Once strength is developed, then we get into the real deal.... Central Nervous System  (CNS) training. 

If you recall from previous blog posts, the accessibility of connections between your brain and your muscles takes a while to get. You must constantly push your body in both strength and stability. Your CNS training in relation to a plyometric training plan needs to be periodized so as toot over use the muscles and tax your CNS system. 

The reason Plyometrics needs to be a careful progression is why most coaches do not program specific plans. But I will show you that in a relatively short amount of time, you can do it on your own. 

Lets start with a simple training plan:
Week 1-2
3X10 Rope Skips W/ Stiff Leg
3X10 Rope Skips Single Leg
3X10 Vertical Jumps (as fast as possible)
**Work/Rest 1:2
Weeks 3-4
3X 12 Rope Skips W/ High Jump + Quick Rebound
3X10 Tuck Jumps W/ Quick Rebound
3X10 Forward Jumps Over Medicine Ball
3X 10 Lateral Jumps Over Medicine Ball
**Work/Rest 1:2
Weeks 5-7
3X12 Power Skipping
3X10 Single Leg Jump Lunges
3X10 Lateral Bounding (cone course)
3X10 Broad Jump W/ Quick Reaction
**Work/Rest 1:2
Weeks 8-12
2X12 High Jump Double Unders
3X10 Quick Rebound Tuck Jumps
3X8 Single Leg Forward Bounding
3X8 Single Leg Lateral Bounding
2X8 Lateral Bounding Over Objects
2X8 Rebounding Box Jumps *increase Height each week
**Work/Rest 1:2

The goal in Plyometrics is performance. Don't think that just doing a bunch of ballistic box jumps (power move) is going to get you what you want. Be smart and train right. Do this program 2 times per week and increase difficulty when you feel comfortable. Additionally, Mobility is key when practicing plyometrics so make sure you get the muscles warm AND THEN mobilize them before performing work. 

Keep pushing hard and striving to be the best you possible can. Stay Positive and Eat your Weaknesses! Much Love !

Programming Notes 7/24-7/30
7/24

Baseline:
Agility Warm Up @ 10m Each

High Knee Pull 

Quad Pull 

Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat

High Knees

Butt kickers

Marching High Kicks

Groiners

Straight leg shuffles

Fig 4 Drill

Lateral Shuffle 

Carioca

Lateral Bounding

Sprint W/ Change of Direction

Core Strength:
3X:40 Work ;20 rest/ Rotate
A) Parallette Pass Thru
B) Kettlebell Side Bend L
C) Kettlebell Side Bend R
D) V Ups

*Spend 3-4 minutes covering the Double Under Progression

WOD:
Aerobic Test #1
*To be repeated 3 more times before the Trail Run.
For Time:
2k Row
150 Double Under
1 Mile Run
-record time!! Compare to 6/28

7/25
Baseline:
Banded Good Mornings
Banded Hip Activation
Banded Squats
Banded Trunk Rotations
Banded Pass Thru
Banded Press and Rip

6Min Qualiy AMRAP
8 Barbell Sumo Deadlift
8 Shrug and Pull Under
8 Kip Swings
8 Divebomber push Ups

Skill Development:
3X8
Deficit Tempo Deadlift (1,1,3) 3= eccentric
Bent Over Row
*Ascending

WOD:
“DT”
5 Rounds For Time
12 Deadlift 155/115
9 Hang Power Clean
6 Shoulder to Overhead

7/26
Baseline:
Roll Out Hip Capsule/ calves for 5 minutes

10 @ Each (entire class interlocked arms if possible)
-Lateral steps L
-Lateral Steps R
-Reverse Lunges
-Squats
-Sit Ups
-Flutter Kicks

Single Leg Strength Exposure 3:
Back Rack Reverse Lunge
3X 10
Heavier than 7/13

WOD:
21-18-15-12-9
Burpee
Medicine Ball Clean
Toes To Bar (scale to Hanging Knee Raise)

7/27
Baseline:
Lat Band Stetch/ Bully Stretch/ Scapula Distraction
10@ Each
-arm Circles
-shoulder roll reverse
-Bushwackers
-Lateral Jabs X2
-ankle Row outs

Partner EMOM
P1- Bike Max Calories
P2- 10 Lateral Plate Jump/ 10 Piked Push Ups or HSPU on Box
*Switch @minute mark

Gymnastic Strength Exposure #3
3X5 Weighted Pull Up

12-9-6
Ring Dips
Pistol Squats

Partner WOD:
For Max Rounds Completed in 10 minutes
P1- 5 Lateral Box Jumps/ 5 Snatch 95/65/ 5 Plyometric Push Ups
P2- Holds Plank

7/28
Baseline:
400m Run
3X
10 Side Lunges
10 Russian Twist
10 Standing Toe Touch
400m Run

**Spend 8 minutes covering the Clean and Jerk

Clean and Jerk Warm Up:

7@ Each

-Romanian Deadlift

-High Pull

-Muscle Clean + 3 Press

-Front Squat+ 3 Push Press

-Hang Clean + 3 Push Press

-Clean + 3 Split Jerks

***Take 10 Minutes to Build Clean and Jerk past Workout Weight, up to 85% is optimal.
WOD:
12 Minute AMRAP
12 KB Overhead Walking Lunge Steps
8 Clean and Jerks 135/95

170717 "5 Reasons why Quinoa should be on your plate"

I am simply tired of eating so much rice all the time. Yes it is easy to prepare, has health benefits and is easy to measure in my macros but man... I like variety. As many of you have found, there is few other nutrient dense carbohydrates that can fill that void when taken off the plate. Quinoa is the solution and we will go over 5 reasons why it should be on your meal plan. 

Quinoa is considered an 'ancient grain' given its usage by humans for over 7,000 years. Ironically, this grain is not even a grain at all. Unlike barley and rice which grow out of grasses, Quinoa is actually an edible seed. The seed has been shown to feed populations as well as rice has over millennia. NASA has actually made plans to take Quinoa on planetary exploration missions because of its ease of growth!

So for the benefits;

1- Who doesn't love a Carbohydrate that fills your macros without Gluten. Quinoa is absolutely a gluten free food with both Gut health benefits as well as Heart health benefits . Gluten, as you know is a protein found in certain grains which allow the grain to no be broken down in your GUT. Given Quinoa's biological make up, this is not of a concern to those who suffer from Celiac disease. 

2- Amino Acids make or break your food quality. If you are consuming Shit foods that are void of any important nutrients, then you are basically just starving your gains. Quinoa is very high in essential Amino Acids and actually has a decent protein profile for being a plant. Lysine is essential for daily consumption and a serving of Quinoa can deliver 1/5 of your daily requirements.

3- Fiber helps keep excess weight off as well as produces a GUT bacteria environment that is beneficial for optimal health. Given that Quinoa is a seed (essentially) , the is a ton of insoluble fiber in and around the food itself. When your body breaks foods down, there are pieces of dense outer material that cannot be digested and therefore are passed through taking with it unwanted waste and bad bacteria. 

4- When you are eating a high fiber diet, loaded with foods that have a high nutrient profile; you mitigate Cancer development. Cancer feeds off a number of processes in your body including inflammation, charred meats, etc. Science has shown that eating plants and seeds will decrease inflammation and purge the body of unwanted carcinogens which can lead to cancer development. Quinoa, when added to your diet, can help keep your diet the best it can be and scrub your GUT of cancer inducing cells. 

5- Potassium, Magnesium, and Alpha-Linolenic Acid are all nutrients that you should be paying attention to. Americans die most often from Heart Disease. These three nutrients are essential in keeping Heart Disease from developing. Quinoa has the power within its shell to deliver the goods and keep your heart and associated vascular system healthy. We are in the midst of a clarity which will unfold in our lives as the amount of processed foods starts picking off people. Hedge your bets by incorporating Quinoa in your diet to keep you out of the statistical norm!

A great way I have been incorporating Quinoa in my diet is in the place of Rice. I use Quinoa as a base for my Kale Salads and then add some protein, nuts and oil to it and create a meal that I can literally FEEL making me better and stronger. Cristin is baking with Quinoa, both processing the grains after washing or just whole in things like muffins. 

Keep yourself on the right path, try substituting Quinoa and Thrive my friends! 
 

Programming Notes 7/17-23

7/17
Baseline:
P1- 1 Minute of Jump Rope
P2- Inch Worm W/ Push Up
Switch
P1- 1 Minute Of High Knee Jump Rope
P2- Mountain Climbers
Switch
P1- 1 Minute Double Under Practice
P2- Active Squat Hold

7 Min EMOM
-10 KB Side bends (Obliques) each side
-10 Kettlebell Swings
-5 KB Cleans

WOD:
5 Rounds For Time
30 Double Under
15 Single Arm Kettlebell Deadlifts ‘L’
30 Squats
15 Single Arm Kettlebell Deadlifts “R’
* Deadlifts should be done standing on top of 6” riser or plate, go heavy 

7/18
Baseline:
6 Min Quality Partner AMRAP
P1-10 Banded Pull Apart /10 Banded Pass Thru/ 10 Banded Press
P2- Run 200m

Pull Up/Muscle UpPrep:
7 Kip Swings
7 Skip Position (knee pull)
7 Explosive Hip Bridge (on the ground)

7 HUGE Kipping Pull Ups
7 Jumping Muscle Ups
5 Negative Muscle Ups

Cluster Prep:

2X

 3 hang clean high pulls

 3 hang muscle cleans + 3 strict presses

 3 tempo front squats, tempo 53X1+ 3 push presses

 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)

 3 clean pull under +thruster

 3 hang (squat) cleans + 3 Thrusters

WOD:
*Each Triplet is for Time
0-5 Mins
6 Bar Muscle Ups
9 Clusters @185/125
20/15 Cal Row
Rest 2 Mins
7-12 Mins
6 bar Muscle Ups
9 Clusters @155/115
20/15 Cal Row
Rest 2 Mins
14-19 Mins
6 Bar Muscle Ups
9 Clusters @135/95
20/15 Cal Row
*Note that weight is decending each triplet

7/19
Baseline:
2X:30 @ Each
-High Knees
-Push Ups
-Side Lunges
-Parallette Pass Thru
-Jumping Pull Ups

Gymnastic Strength:
Exposure #2 - Not For Time
3X5 Weighted Pull Up

12-9-6
Ring Dip
Pistol Squat

WOD:

Aerobic Test #2
20 Min AMRAP
800m Run
20 Snatch 95/65
400 m Run
20 Toes To bar
*Record score, we will repeat 2 More times before Trail Run

7/20
Lat Band Mobility/ Bully Stretch/ Scapula Distraction

3X
20 Cal On Assault bike
12 Push Up + Plank Rotation
12 Dumbbell Renegade Row (each Arm)

Skill Development:
Strict Press
3X6 Tempo (1,5,3)
*press fast, hold overhead 5 seconds, eccentrically lower 3 seconds, hold on shoulder 1 second.

Alternate Sets With

Bulgarian Split Squats
3X12 each Leg
*use Dumbbell held in Front Rack Position

WOD:
Tabata Hollow Hold

Rest 1 Minute

Tabata Push Up

7/21
Baseline;
Roll Out Calves on Kettlebells for 3 minutes

WOD:

50 Box Jump 24/20
50 Single Arm Kettlebell Swing 

50 Sit Ups
50 Wall Ball
50 Burpees

Rest 5 Minutes

Repeat…

100717 "3 Tips on Running your First Race"

No matter the distance, 5K, 10K, Half Marathon, or Full; the process of mentally and physically preparing for race day can be confusing and intimidating. The struggle to manage all the variables of training like how you should build the program, how to eat during the program, and even how to Breath during training runs takes a whole lot of trial and error . I have broken down 3 key aspects to training for your first race. 

1-No better preparation for running than actually getting your feet moving. I have coached athletes straight off the couch all the way up to experienced runner and though my plan might be different depending on the athlete, the method is still the same... get your ass up and get going. 

Setting up for your first run you want to begin as early as possible for the best success. The key is to build layers and miles on your body over time so as to allow for proper adaptations to occur in your CNS, your muscle development, and your metabolism. I recommend interval training to start. Intervals are used in multiple disciples, including CrossFit, and have been scientifically shown to increase both anaerobic and aerobic potential. 

For the First time runner who is going out for a 5K I would begin with 3 training sessions per week. The training sessions would include a progressive interval training, beginning with 5 X 5:00 running periods with a 3:00 walking period between sets. I would then progress to 4X 8:00 periods with 3:00 walking rest sets. One day per week I would integrate 3X 400m sprint/run with 2;00 rest periods. Not only does the timing structure have infinite scalability but mixing in sprint intervals will build mental strength, muscle development and burn a lot of calories. 

2-Breathing is an art and the second most important training element when it comes to first time runners. Though it is something you do without thinking, it is what most beginning runners find the hardest. Breathing Drives muscle function. The better the intake of O2 into the blood stream, the more our Mitochondria (Power Houses) inside the cells are able to process ATP and keep you moving on the course. New runners or athletes for that matter tend to breath fast and shallow in the beginning. Fast breathing indicates to the body that stress is being induced and therefore things go kind of haywire. Shallow breathing usually stems from the body being very tense. 

The key to Breathing practice is to begin by starting DEEP inhales and VERY large exhales during the warm up or before you press play. We have all heard of 'belly' breathing, drawing the diaphragm down towards the stomach creating the maximum amount of O2 draw into the lungs. This type of breathing needs to be practiced not just in sessions but while you are walking around in your daily routines. 

Deliberate breathing during your day will translate into deep breathing during your run sessions. The more O2 you can draw in, the more your capillaries will fill with vital oxygen for cells, and  the more elasticity you will gain throughout the chest and back. I really like the process of nose breathing on the inhale and exhaling hard through the mouth. You will notice that nose breathing fills the lungs where as mouth breathing tightens the neck and upper sternum. 

TRY IT RIGHT NOW!

3- Be the Tortoise, Not the Hare. On race day you will see many folks JAMMING out of the start line.... Let em go. Chances are you will catch up tot them by mile 2. An important thing to remember on your first run is that 'this is YOUR race, no-one else's'. Just like you should not change anything in your Nutrition on Race day, the same goes for your running tempo. 

If you have been training 5 min running periods and 1 minute walking periods, do that. Your body will know what to expect, your mind will stay in control and you will dominate. Don't be that person who blows out of the start chute and then is lid up at the second water station and needs medical help. 

Another thing is be prepared. Make sure you have all the gear you need (as established in training) and drive the course if possible before the event. Know where the hills are, Know landmarks, get comfortable before you even hear the starting gun. 

I love the enthusiasm of everyone who is getting out there this year and trying new things. Just by signing up, you are doing something that most will never have the courage to do. Be proud, be your self and be positive. Keep pushing hard and be the best version of yourself possible. 

Love you all.

Programming Notes 7/10-7/14
7/10
Baseline:
Spend 3-4 Minutes W/ Lacrosse ball in Sub Scapula area, open the Back Up for better Front Rack

6Min Warm up W/ Barbell
5 Muscle Clean
5 Front Squat
5 Alternating Knee To Elbow
100m Run

Clean Warm Up:
7@ Each
-High Pull
-Muscle Clean to Front Squat
-Hang Power Clean
-Low hang Squat Clean

Clean WOD:
2 min EMOM
1- 5@70%
2- 5@75%
3-4@80%
4- 4@ 80%
5-3@85%
6- 3@85%
7- 2@ 90%

8-2@95%
9-1@ PR weight
10- 1 @ 102% 

9AM HIIT CLASS:
A- Set the Rower at 1600m . Partners perform 20 pulls, then switch until meters reach 0.

B-EMOM 8 W/ Barbell
5 Press
6 Thruster
7Back Rack Lunges

C- 10min AMRAP
7 Power Cleans 65#
14 Wall Ball Shots

7/11
Baseline:
Shoulder Warm up:

10 reps of each:
Scapula Push Up

Downdog to Divebomber

Ring Row w/ Scap Retraction 

Iron Cross 

Handstand Shoulder Shrug
Hanging Scapular Pull (Reverse Shrug) 

Bridge Ups
Monkey Hangs (Hanging Hip Touches) 

Gymnastic Strength Exposure #1
*This will be an 8 week exposure cycle where we will work on pulling strength, pushing strength and single leg stability
(Not For Time)
3X5
Weighted Pull Ups

12-9-6
Ring Dips
Pistol Squats

WOD:
3 Rounds For Total Time
400m Run
:30 Rest
200m Sprint
Rest 3:00

7/12
Baseline:

2X:30 @ Each
-Squat Therapy
-Push Up W/ Shoulder Tap
-Divebomber Push Up
-Frog Jumps Lateral
-Russian Twist

Skill Development:
In 5 Sets, Build To a Heavy-ish 5 Rep Push Press
*hold Each rep 1 Second at top and at shoulder. No Cycling!!!

WOD:
2 Rounds
2 Min @ Each Exercise /1:00 Between Each
-Wall Ball Shots
-Box Jump Overs
-Burpee
-Push Press
*2:00 Between rounds 1 +2.

7/13
Partner baseline:
P1- 1:00 Single Unders
P2- Max Rep Mountain Climbers
Switch
P1- 1:00 Bike
P2- Max Rep Squat jacks
Switch
P1- 1:00 lateral Line Touches
P2- Max RepBurpee Pull Up

Skill Development:
Back Rack Reverse Lunges (exposure 1 of 8)
3X 12
*Focus On Stability
*go Light

WOD:
21-15-9
KB Swing 53/35
KB Overhead Squat (sub KB Goblet Squat)
3X Double Unders (63-45-27)

7/14
Baseline:
Banded Hip Distraction
Banded Iron Cross
Banded Good Mornings
Banded Hip Activation
Banded Squats

3X8
GhD Hip Extension (hold at top :03 each rep)
Barbell Bent Over Row (supine hand Position)
*Ascending weight

WOD:
18 Min AMRAP
20/15 Assault Bike
7 Deadlift 275/185
3 Rope Climbs *preferably legless
 

030717 "To Lift Big or Look Big? You Choose"

This past week I was listening to a Podcast by John Welbourn  from  Power Athlete  and he made a great reference to NFL and College Football that struct a cord with me and is very timely. He said, and I'm Paraphrasing, "...they would send the biggest guy off the bus first to strike fear into the hearts of the team, but the real killer was the guy who didn't look that intimidating except when he turned to the side and his entire back side looked like the bus he just came off". 

What he was referring to is athletic training. More specifically the concept of training for show VS. training for performance. This pertains to us in the CrossFit world because though we may not be of Bodybuilder size, we can usually outlift bodybuilders 2X our size. 

The Concept in training is myofibril hypertrophy and Neuro-muscular Adaptaion VS. Sarcoplasmic  Hypertrophy.. And though those terms may fly right over your head, what we have been working towards the past 6 weeks in our Front Squat is a real world example of these two modalities. 

Lets take a closer look, and you will hopefully understand more as to why I program and when I program the way I do. 

We squat very consistently not just because we want to better our lifts but because, like the deadlift, we access more muscle and joints at one time than any other exercise out there; essentially when you lift heavy, your entire body is getting worked. I know you feel it!

Training for show is why bodybuilding programs are so damn popular among the DIY lifter. And they work! When the stimulus on the body or 'time under tension' is elongated, 2 things happen.
1) You are not able to lift at near maximal loads, which means you are limiting your training to the 50-70% zone.
2) You are increasing the cross sectional size of the muscle as the body searches for ATP and Glycogen to fuel the many reps, we know this as "THE PUMP".
Looking good after a session and having a respectable amount of weight on the bar makes everyone happy. But the reps were comfortable, manageable, they didn't scare you....

So lets take a walk back about 6 weeks ago when the volume of our Front Squats was 6X6 @65-72% (5/24/17). The amount of volume on that day had your muscles demanding as much energy as possible. I remember hearing how that 4th and 5th set were killers. My goal was to establish a baseline for the weeks to come and to begin developing size in the muscle because big changes were coming. 

In CrossFit its not just about your WOD weight, its about your strength numbers as well. In fact, a few years ago, I saw many great CrossFit athletes abandon the WOD and just live on the platform, getting enjoyment out of the Snatch and Clean and Jerk. Its performance, its hard work, and it looks pretty cool. 

When absolute strength and performance are the desire then we need to not worry so much about the PUMP and more about pushing limits. So Lets talk:
Myofibril- Hypertrophy- the ability to access the maximum amount contractile proteins within the muscle
CNS Development- the ability of your Nervous system to fire the maximum amount of muscle fibers during a training session.
The purpose of lifting heavy is to increase force production; therefore When an athlete consistently lifts heavy, their nervous system and muscles begin to work in a complementary fashion. This creates a little bit of size, but a whole lot of useful ability. 

Looking back only a couple weeks I programmed Front Squats @ 4X4 85% (6/14/17). The reps were scary, we were spotting each other, and a few sets had failed reps. Our time under tension is considerably less and yet our body had to work harder to get the reps done. And just this past week we dropped the reps to 5X2 @ 90% (6/27/17) to really see where that threshold is at. We have now built the muscle, trained the muscle, stressed the muscle and created more potential for use. 

From a programming perspective, we are working towards the goal of Power output. Its summer time which means Power Programming. In 2 weeks we will be testing our Squat Clean, and I am sure you will be happy with what you see.

Are you still not sold? Well how about this...

Lifting heavy at near maximal loads also increases your metabolism (burning fat) and helps develop a deeper understanding of mental Grit. CrossFit athletes have become famous for their ability to thrive in the realm of discomfort. When life gets tough, Crossfitters are able to keep their heads about them and push through. 

Good luck this week with the programming, its July 4th and also a de-load week. Keep pushing your training and positively moving towards the best possible version of yourself. Success is earned my friends and you are all putting in the work. I love you all.

Programming Notes 7/3-7/7

7/3
Baseline:
Agility Warm Up @ 10m Each

High Knee Pull 

Quad Pull 

Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat

High Knees

Butt kickers

Marching High Kicks

Bounding Skip

Groiners

Straight leg shuffles

Fig 4 Drill

Lateral Shuffle 

Carioca

Lateral Bounding

Sprint W/ Change of Direction

Lunge Flow:
Ankle Circles, Elbow To Instep, T Spine Reach, Hamstring Pulses, Down Dog, Divebomber Push Ups, Inchworm

WOD:
10-20-30-40-30-20-10
Slam Ball
Box Jump 24/20” (scale height so that athlete practices bounding)

*Run 200m Between Each Set

Midline Cash Out:
3X Not For Time
15 Diamond Push Ups
:20 L Sit On Parallettes

7/4
Independence Day PARTNER WOD
Baseline:
W/ PVC Pipe
Leg Swings
Pass Thru
Trunk Rotations
Samson Lunges
Push Ups
Mountain Climbers
Sit Ups
Overhead Squats

Partner WOD:
“Air Force 20”
40 Thruster 95/65
40 Sumo Deadlift High Pull
40 Push Jerk
40 Overhead Squat
40 Front Squat

Partner 1 will work for 1 minute, EMOM the clock will beep and both Partners will do 4 Syncd Burpees, then Partner 2 will work for 1 minute. They will both continue to do the burpees and trade off working for 1 minute and resting for 1 minute until all reps are completed.

7/5
Baseline:
Aerobic Tabata ROW:
8X
:40 Work
:20 Rest
*goal is to match meters each segment

Spend 3 Minutes Working Squat Therapy on the Wall.

-Prep the Wall Ball Shot and OH Walking Lunge

WOD:
10 Minute AMRAP
250m Row
12 Kettlebell Swing (Russian) 70/53
:30 Rest between Efforts

-Rest 3:00

10 Minute AMRAP
10 Wall Ball
20 Overhead Walking Lunges
:30 Rest Between Efforts

-Rest 3:00

10 MinuteAMRAP
250m Row
12 Kettlebell Swings (Russian) 70/53
:30 Rest Between Efforts

7/6
Baseline:
2X:30
Squat Jacks
Deadbug W/ Contralateral Reach
Push Ups
Jump Lunges

Lateral Line Touch

Lat Band Mobility/ Bully Stretch/ Scapula Distraction/ Partner Global Extension drill

Clean Warm Up:
7@ Each
-Romanian Deadlift
-Bent Over Row
-High Pull
-Muscle Clean+ 3 Press
-Hang Clean + 3 Push Press
-Clean + 3 Push Jerks
*Spend 5 Minutes Building up to Workout weight

Gymnastic Strength:
3X5
Weighted Pull Ups
*Scale To 5X :15 Chin Over Bar Hold

WOD;
5X
15 Squats
12 Clean and Jerks 115/75
9 Strict Pull Ups

7/7
Baseline:
Roll Out on Lacrosse Ball for 5 Minutes
-sub Scapula
-Hip Capsule
-Pectorals
-Lat/ Teres Minor

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

*Spend 5 Minutes working to 80% of Snatch Weight

WOD:
EMOM 20 -Alternating

Odd- Hang Snatch Below Knee/ Mid Hang Snatch @80%
Even- Toes To Bar X12

260617 "Art... The Best Supplement of All"

Like many of you, I am in the constant search for the perfect pill, powder, or exercise that will completely balance me. I want to feel like my health is as well rounded as possible. And on a recent trip to Denver I think I have stumbled onto something that has been right in front of me the whole time.. and its not a giant cup of Espresso... its Art. 

So I did a little digging into the idea of Art and Health and I came across this definition of holistic health from the World Health Organization (WHO);

...viewing man in his totality within a wide ecological spectrum, and … emphasizing the view that ill health or disease is brought about by an imbalance, or disequilibrium, of man in his total ecological system and not only by the causative agent and pathogenic evolution.

We can all agree that optimal health is truly a balance of all aspects in life. Physical health is something we know well, a body free of disease and functional abilities perfect. Mental Health we many times put on the back burner dealing with stress, poor relationships, self-doubt and the like.  We know what good mental health should look and feel like in any regard. 

But what about our Social health? Even if we are optimal in aspects of both body and mind, we are still left alone if not for Social health. Expression and appreciation of art really allows for a holistic health platform. Art as a supplement in our lives allows for personal development and social interaction. 

Disease of the body and mind is rampant today due to factors which are too numerous to list. As the definition states in the above excerpt, 'imbalance' and 'disequilibrium' are at the heart of it. To close the loop and find balance in our lives the answer is most often in our ability to express ourselves and understand others through their own self-expression. You can see this in the healthiest populations on this planet. The groups or cultures which are appreciative of art and expression and usually the healthiest. As American society closes itself off behind gated communities and subdivisions we lose this connection and health. 

Art and Health have been at the center of Human interest since the beginning of time. I found that in clinical settings like hospitals and care homes, Art is often used as a tool for those who are both mentally and Physically injured. Mental trauma like depression is hard to express in words, but Visual Art allows sufferers to paint picture of how they feel inside. Creative Arts like Poetry are used to help wounded Veterans express themselves and bring about healing. 

The point is, how can you close your own loop? Is the optimal self that you are striving to find missing a vital part of what it is to be human? Art appreciation and expression should be something we all look for to create balance in our lives. Anyone on this path knows that happiness is a key aspect to athletic performance and ART can be a very inexpensive supplement in the pursuit of happiness. 

My challenge to you this week is to find 1 piece of Art, it could be musical, visual, movement based, written... and live in it for a while. See how you feel after you do so. And share it with those you love. Perhaps this could be a great new supplement for your training??!!

Keep striving and Ill keep trying to hack life. Stay fired up and train hard. 

Programming Notes 6/26-6/30
6/26
Baseline:
6 Min Quality AMRAP
10 Marching High Kicks
10 Samson Lunges W/ Pass Thru
10 Jumping Pull Up
10 Sit Up W/ Lateral Jabs

3X8
Single Leg Deadlift
Romanian Deadlift
Bent Over Row
**Ascending Each Round

-Spend 5 Minutes Working ;

-Kip Swing
-Butterfly or Kipping Hip flow
-negative Pull Ups 3-7 reps

WOD:
5 RFT
5 Deadlift 315/225
9 Alternating Dumbbell Snatches 50/35
13 Chest TO bar Pull Ups

Cash Out;
:45 Side Plank L
:45 Side Plank R
:45 Handstand Hold

6/27
Baseline:
20 Partner Shoulder Taps

20 Partner Sit Ups

20 Partner synchronized squats 

20 Partner Foot Taps

20 Synchronized Elbow TO Instep Lunge

20 Burpee Over Partner

2:00 Plank/ Sprint Relay W/ partner

Squat Flow: Kang Squat, Hip Internal Rotation, Hip Bridge, PNF, Ankle Rotations, Squat W/ T Spine Rotations

Strength:
Front Squat
5X2 @90% (free Tempo)
*even if athletes are tempted to try 1 RM, don’t let them. Rest :90-2:00 between efforts. These are heavy an deliberate attempts. Don’t be surprised if you see some failures.

Partner WOD:
3X W/ Partner
40 Burpee Over Partner
30 Alternating line Touches @ 50’ (50’ sprint, change of direction, sprint 50’, the tag)
20 Push Up W/ Hand Claps

6/28
Baseline:
Agility Warm Up @ 10m Each

High Knee Pull 

Quad Pull 

Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat

High Knees

Butt kickers

Marching High Kicks

Groiners

Straight leg shuffles

Fig 4 Drill

Lateral Shuffle 

Carioca

Lateral Bounding

Sprint W/ Change of Direction

Core Strength:
3X:25 Work :20 Rest rotation
A) Parallette Pass Thru
B) Side Plank Pulses L
C) Side Plank Pulses R
D) V Ups
E) Kettlebell Windmills

*Spend 3-4 minutes covering the Double Under Progression

WOD:
Aerobic Test #1
*To be repeated 3 more times before the Trail Run.
For Time:
2k Row
150 Double Under
1 Mile Run
-record time!!

6/29
Baseline:
Lat Band Mobility/ Bully Stretch/ Scapula Distraction

2X :30 @ Each
-Mountain Climbers
-Squats
-Divebomber Push Ups
- Med Ball Russian Twist
-DB Bent Over Row

Shoulder Prep:
EMOM 10
Odd- 12-16 Alternating HEAVY DB Strict Press
Even- 12-16 Supine Ring Rows

WOD:
2X
Against a 7 Minute Clock,
21-15-9
Thruster 95/65
Pull Up

Then AMRAP
8 Wall Ball
8 Box Jump 24/20”

Rest 5 Mins.

6/30
Baseline:
1:00 or 25 Reps @ Each
Banded Hip DIstration
Banded Iron Cross
Banded Good Mornings
Banded Skull Crushers

Clean and Jerk Warm Up:
7@ Each

-Romanian Deadlift

-High Pull

-Muscle Clean + 3 Press

-Front Squat+ 3 Push Press

-Hang Clean + 3 Push Press

-Clean

*spend 8 Minutes Building the Clean above workout weight
*spend 5 Minutes Prepping the Ring Dip, ensure proper R.O.M.

Heartrate Primer:
400m Run
10 Burpee
8 Squat Jumps

WOD:
“Elizabeth”
21-15-9
Squat Clean 135/95
Ring Dips

Cool Down:
Jog 400m
Couch Stretch
Pigeon Stretch