Mario CrossFit's

Training August 3-August 7

2011-08-07T12:22:00.000-07:00

August 3 AM

5 sets:
5 TnG Power Clean @155
5 Hand Stand Push Up (slow and controlled)

Rest 3mins

6 sets:

10 Box Jump 24'
15 DB Lunges (35lb)

August 3 PM

Weighted Pushup Max

-150lb max

4 sets:
Row 250 Row
25 Pushups

-1:38, 1:29, 1:27, 1: 27

August 4 (2pm)

Active Rest

10x 25m Swim (70%)

August 5 (7am)

5 sets:
5 Behind The Neck Press (125lb)
10 Toes to Bar
rest 60

Rest 5 active minutes

5 sets:
10 Kip Pull ups
15 Wall ball (20lb)
rest 60

August 6
Rest

August 7 (10am)

a.Romanian Deadlift 8-7-6-6; rest 120
b. DB Lunges (40#) 16 reps (8eachleg)
c. 5 Muscle up
c. 20 Double Unders

Training July 25-30

2011-07-31T09:39:00.000-07:00

July 25

a. Snatch 5 x 3 (work on speed)
b. Power Clean "touch n go" 4 x 3
c. Thruster 3 x 9 @155; rest 60 sec

July 26

a. Press 5-5-3-2-1
a. Chin up Max rep 5 sets (no kip); rest 60sec
b. Tabata Feet to Bar, Hollow Rock; no rest
c. shoulder work

July 27
a. Snatch grip deadlift 5-5-5-5-5-
b. RDL @ 185; 4x 8; 60 sec rest
c. Rope Climb 5 x 1; no hands
c. Max Rep Triangle Pushup; rest 60sec
d. Max DU in 1mins; rest 60 sec

July 28
off

July 29
a. Floor Bench 5x5 @ 205
a. Kip Pullup 5 x 10; rest 60 sec
b. row 100m, hspu 5 x15, pushup, 5x 15; rest 60 sec

July 30
CrossFit Total

Backsquat 355lb PR!
Press 175lb
Deadlift 405 PR

Never Will I Ever: Hip Surgery

2011-07-26T17:03:00.000-07:00

My hip has been bothering me sometime. The pain never seems to go away. I have two options: I can continue to mobilize through movement and soft tissue work or I can get surgery...After this video I have come to the realization that I will never get hip surgery. It's not worth it. As the Supple Leopard say "every human being should have the ability to perform basic maintenance of themselves"

Training: July 18-24

2011-07-24T08:54:00.000-07:00

July 18

BB Complex:
5 Clean (155lb)
5 Front Squat
5 Push Jerk
-work on technique
Rest as Needed

Conditioning:
10.9.8.7.6.5.4.3.2.1. For Time
KB Swing
Situp
Toes to Bar

July 19
R&R

July 20

Upper:
2 Press
4 Push Press
6 Push Jerk

Conditioning:

5 sets for time:
10 MB Clean (20lb)
8 Dynamic Pushup on Plates
6 KB Snatches (each)

July 21

Skill:
Snatch and OVH Squat

Conditioning:
10min AMRAP
6 OVH Squat (135lb)
12 Ring Pushup
20 DU's
then
10min AMRAP
6 Backsquat (135lb)
12 Ring PU
20 DU

July 22
AM.
5 sets:
5 RDL (185lb)
10 Pullups
Rest 60 sec.

Conditioning:
5sets:
10 Wallballs (20lb)
10 Burpee
Rest 60 sec.

PM
2k Row
time: 8:58, 22s/m, 2:18avg

July 23
R&R

July 24
A. Bench 5-5-5-5-5
Actual: 185/205/225/245/245

Stamina:
B.5 Pull ups, 5 Ring Dips, 5 Push ups: On the minute for 10mins.

C. Rotator Cuff Pre-hab

UnCommon Core

2011-07-19T14:03:00.000-07:00

By Will Richardson from Weblogg-ed

So I’ve been building a list of my UnCommon Core, the things I think we can expect every child to understand regardless of interest and passion. I know some will read a liberal bias into this, but I find these hard to argue against, to be honest, regardless the political viewpoint you bring to them. So here’s a baker’s dozen:

1. Living softly on the Earth (Our global impacts.)

2. Gender equality equity (Note #2) (With a particular emphasis on the objectification and sexualization of young girls and women.)

3. Developing expertise (Understanding what it means to go deep intellectually)

4. Public participation (Both online and off)

5. Managing, analyzing, synthesizing and sharing multiple streams of simultaneous information (Thank you NCTE)

6. Physical fitness and health (Real fitness. Real health.)

7. Consumerism and finance (Understanding the systems of money)

8. Networked online learning (And all that goes with that)

9. Reputation management/becoming a trusted source/online safety

10. Participating in a democracy (Online and off)

11. Embracing and learning through change (Too much of schools is about stagnation.) (Added after original posting.)

12. Embracing diversity (Our changing cultural influences)

13. Problem solving and programming solutions

Training: July 11-16

2011-07-17T11:01:00.000-07:00

July 11

Backsquat 5-5-5-5-5
-last set 315lbs. PR!

July 12

a.Press 5.4.3.2.1
-last set 155lb
b. 4sets:
12 Toes to bar,
12 GHD situp,
12 TRU push up;
90sec rest between sets

July 13
R&R

July 14
4 sets of 5min AMRAP:
5 Cleans (155)
10 Pullups
15 DB Lunges (30lb each)
20 Box Jumps
-rest the remaining of 5mins before completing next round

July 15

a. OVH Squats
b1. 8 Incline Bench (135lb)
b2. 8 Pullups
c. Wall Slam ball 3 x 20

July 16

10mins of "Nate"

2 Muscle Ups
4 HSPU
8 KB Swing at (2P=71pounds)

Pros: Happy with 5rm Backsquat. Deload week from all the maxing the week before.
Cons: Need more olympic lifting and mobility work.

Training Cycle: 6/8-6/10

2011-07-11T22:14:00.000-07:00

Thursday:

50 Squats
40 Situps
30 Pushup
20 Pullup
10 Pistols
20 Pullups
30 Pushup
40 Situps
50 Squats

Time: 12:30 (moderate pace)

Friday:

1RM Snatch-200# PR

Then

2 Press (95)
4 P.P
6 P. J
8 Toes to Bar
Rest 2min
4x

Saturday:

1RM Clean-255#

Summary of Week:
I was really happy with my max snatch. I had been following a strict oly lifting program for the past two months. As far as my clean is concerned I'm not so happy. It was around this time last year that I cleaned the same amount of weight. The body weight workout was to work out the kinks. The overhead movement felt good.

Next Cycle: More oly lifting, increase pullup volume, stay mobile

Work Ethic

2011-06-22T21:49:00.000-07:00

Work ethic is a set of values based on hard work and diligence. It is also a belief in the moral benefit of work and its ability to enhance character. A work ethic may include being reliable, having initiative, or pursuing new skills.

YUMMY Paleo Magarita

2011-06-12T15:22:00.000-07:00

The NorCal Margarita By Nick Zadrozny

The fitness geeks at CrossFit have been turning me into something of a nutrition geek of late. Along those lines, Robb Wolf’s blog and Paleolithic Solution podcast have been hugely informative. Rather than attempt to summarize the paleo diet here, I encourage you to check out Robb’s blog and podcast if you are at all into exercise and nutrition. Good stuff.

(Tara concocting a margarita for me!)

One particular gem of a discovery is the NorCal Margarita. It’s a tasty adult beverage that the nutrition geek can enjoy, thanks to science!

2–3 shots of 100% agave tequila.
Juice and pulp from one lime.
Shake it all up with some ice.
Add soda water to taste.

Also, I’ve found that it can help to make a few of them at a time, to average out the different sizes of limes.

This drink is wonderful, for a few reasons:

Tequila is delicous.
Tequila is fermented agave juice, which makes it gluten- or and starch-free. Gluten, as nutrition geeks know, is a gut irritant and just generally bad stuff, and starches are way too dense with unnecessary carbs. Rum could likewise work well here.
Lime juice blunts the insulin response of the alcohol, maintaining your precious and hard-earned insulin sensitivity.
The lime juice also provides a net alkaline load when it gets to the blood stream, which is a good thing. Most other foods provide a net acid load, and it’s nice to balance that out.
The carbon dioxide bubbles in the soda water help get the ethanol into your blood more quickly. This has the practical effect of allowing you to drink a bit less for the same effect.

Yum!

7 Tips for Success According to Oprah

2011-06-02T09:19:00.000-07:00

Here's a few takeaways tips you can learn from Oprah's international success.

1. Give back to your fans.
Like any great brand, Oprah has made her fans feel valued. In her "Oprah's Favorite Things" segment, Winfrey has given away everything from camcorders, to croissants, to cars. A good lesson to businesses that an unexpected surprise for your customers can go a long way to gaining loyalty.

2. Take risks and get attention.
In 1988, Winfrey invited a group of neo-Nazis from California to Chicago to appear on her show. Although Winfrey later said she regretted the controversial decision, the move vaunted her into the national spotlight and showed her viewers that she was not afraid to take risks.

3. Explore new verticals.
Winfrey started her career in 1983 with a gig hosting Chicago's low-rated WLS-TV's half-hour morning talk show, AM Chicago. Since then, Oprah has scaled her business into new media verticals including her eponymous TV show, O: The Oprah Magazine (which launched in 2000), the OWN television network (founded in 2011), as well as apps for both her magazine and TV show.

4. Reveal your personal story.
Some companies put up a shield to hide the entrepreneur from the brand: not Oprah. The talk show host has made a number of very personal revelations, most notably that she was sexually assaulted when she was nine. Though not every entrepreneur needs to share their entire life story, the message is clear: transparency between you and your business offers a sense of trust to your customers.

5. Get celebrities on your side.
Besides the Oscars, few events have generated the number of celebrity appearances than Oprah's surprise farewell. Part of Oprah's ability to generate support from celebrities has been her tell-it-like-is style of interviewing on her show. "You have given me love, support, wisdom and, most of all, the truth," Maria Shriver told Oprah during the farewell episode.

6. Become an influencer.
Time magazine talked with Craig Garthwaite, a professor at Northwestern University's Kellogg School of Management and a bona fide Oprah expert, about Oprah's success at marketing. And just how big is her influence? "For example, the novel Anna Karenina sold 11,648 units in the 12 weeks before inclusion in the Book Club," Garthwaite says. "In the 12 weeks following inclusion, Anna Karenina sold 643,122 units—a staggering increase of 5,421 percent."

7. Know when to quit.
After 25 years, Oprah finally decided it was time to call it quits to focus on her television network, OWN. The message is clear enough for entrepreneurs: don't be afraid to end on a high note.

2011 Regional Workouts

2011-05-20T07:22:00.000-07:00

The 2011 Reebok CrossFit Games Regional season begins on May 27 with four locations. They will take place from Friday to Sunday. Each of the three competitions (Individual Men,

Individual Women, and Teams) will have two workouts per day.
Scoring for Regionals will be similar to the Open. The score for a given workout is their ranking for that workout (one point per place, low score is better). Scores for each workout are added together to get the overall score. At the end of the six workouts, athletes and teams with the lowest scores are the winners.

Individual Workouts

Workout 1
For time:Run 1000 meters30 Handstand push-upsRow 1000 meters

Workout 2
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.
Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3
21-15-9 reps for time of:Deadlift (315lb / 205lb)Box jump (30”/24”)

Workout 4
For time:100 Pull-ups100 Kettlebell swings (53lb / 35lb)100 Double-unders100 Overhead squats (95lb / 65lb)

Workout 5
“Amanda”9-7-5 reps for time of:Ring muscle-up Squat snatch (135lb / 95lb)

Workout 6
For time:20 Calorie row30 Burpees40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)50 Toes-to-bar100 foot Overhead walking lunge (45lb plate / 25lb)150 foot Sprint

Team Workouts

Workout 1
For time:4 X 750m Row50 Handstand push-ups4 X 750m Row
Teams of 4 (2 men, 2 women)

Workout 2
Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.

Workout 3
21-15-9 reps for time of:Deadlift (285lb / 185lb)Box jump (30”/24”)
Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

Workout 4
For time:250 Pull-ups250 Kettlebell swings (53lb / 35 lb)250 Double-unders250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Workout 5
Team “Amanda”9-9-7-7-5-5 reps for time of:Ring muscle-upSquat snatch (135lb / 95lb)

Teams of 2 (1 man, 1 woman). The man does 9 muscle-ups, then the woman does 9 muscle-ups. Then the man does 9 squat snatches, then the woman does 9 squat snatches with a separate barbell, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.

Workout 6
For time:20 Calorie row30 Burpees30 Dumbbell ground-to-overhead (45lb / 25lb)30 Toes-to-bar100 foot Overhead walking lunge (45lb plate / 25lb)150 foot Sprint
Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.
Movement standards and further information will be coming over the next few days.

Food: It's Killing Us

2011-05-03T11:21:00.000-07:00

Darren Hardy, Publisher of SUCCESS Magazine

The No. 2 Instrument of Death
What do you think causes more deaths in the United States each year?
Car crashes
Drug overdoses
Alcoholism
Firearm accidents

All of those combined don't total a third of this insidious instrument of death: food.We are literally eating our way into the grave.Obesity (caused by bad diet and lack of exercise) kills some 400,000 people in this country every year, according to the Centers for Disease Control. Only smoking-related diseases account for more deaths, with a total of 435,000 annually, the CDC reports.A staggering 129.6 million Americans are overweight or obese—that's two out of every three people in this country.

Think about it.

While our ancestors battled disease, famine and other deprivations, we are killing ourselves—with excess.On top of that, we no longer have to chase down and kill our own food. Instead, we chase the world while sitting in front of a computer screen all day, every day, often neglecting to schedule in some form of physical activity.A recent article in The New York Times cited several studies showing that sitting for extended periods—at a desk, in front of the TV, etc.—leads to weight gain and increases the risk of obesity, diabetes, heart disease, a variety of cancers and early death.

Author Olivia Judson, an evolutionary biologist, detailed how the body shuts down following prolonged periods of sitting, causing a metabolic disaster of such proportions that even getting a full hour of exercise each day can't offset the impact.We DO have a healthcare problem, and most of it is SELF-inflicted. We aren't taking proper care of our own health. We need a new healthcare policy, and I don't mean one enacted by Washington—but one enacted by you. You are the only one responsible for what you put into your mouth and how often you move your body.

The Outcome Based Coach

2011-04-23T11:25:00.000-07:00

In perfecting my craft I'm learning new ways to assess my nutritional coaching model. Below is a brief list of how I make nutritional adjustments to "hurdles" clients face when reaching their goals:

Hurdle 1: Eating Out Frequently
-Choosing Custom Meals
-Using the Five Habits
-Choosing Compliant Restuarants

Hurdle 2: Busy Life, Litttle Food Prep-Time
-The Sunday Ritual
-The Breakfast Ritual
-Precooking Protein
-Prechoping Veggies
-Liquid Nutrition

Hurlde 3: Lots of Travel
-Choosing the BEST location
-Choosing a room with a Kitchenette
-Carrying a big cooler
-Bringing Protein Supplements
-Bringing Powered Veggies
-Bringing Homemade Bars

Hurdle 4: Busy Social Schedule
-Pre-eating before dinner
-Bring food with you
-Becoming the Host

Hurdle 5: Nutritional Boredom
-Ask for cooking tips from friends
-Buy a new cook book
-Read online articles and blogs
-Practice your cooking with friends

These practices set clients up for success. It's my belieft that the bulk on all nutritional consultation should happen in the privacy of a one-on-one session. Coaches who fail to do so will not succeed in the long run because member's don't see the value of the gym other than a "workout" spot. When things get tough or mundane they leave you.

Workouts Of Art

2011-04-17T08:53:00.000-07:00

When having to decide whether we wanted to hire someone to create our website for our new business or do it ourselves, we as a team thought it was best to try it ourselves. I couldn't fathom having to pay someone every time I wanted to change the design of our own web page. It's a great business model for website developers but crappy for those who always have a new idea for their website.

After building two websites: www.crossfitnaples.com & www.prhsbearwrestling.com I realized that I had a passion for creating something out of nothing. More so, I enjoyed the obsessive compulsive nature of getting it' perfect. One thing I realized that limited my creativity was my inability to compose photos that suited my objective. So I started to do some research and got well versed. I ordered two books on internet and web-design: Head First WordPress and The Internet Book (both these books were recommended by a web design expert).

Then I started fooling about with programs similar to Photo Shop and Adobe Illustrator. In this competitive environment the slightest edge makes the biggest difference. So far this is what I've produced..,(more to come)

How to Get Real Education

2011-04-12T08:58:00.000-07:00

By Scott Adams, The Wall Street Journal If you're having a hard time imagining what an education in entrepreneurship should include, allow me to prime the pump with some lessons I've learned along the way. Combine Skills. The first thing you should learn in a course on entrepreneurship is how to make yourself valuable. It's unlikely that any average student can develop a world-class skill in one particular area. But it's easy to learn how to do several different things fairly well. I succeeded as a cartoonist with negligible art talent, some basic writing skills, an ordinary sense of humor and a bit of experience in the business world. The "Dilbert" comic is a combination of all four skills. The world has plenty of better artists, smarter writers, funnier humorists and more experienced business people. The rare part is that each of those modest skills is collected in one person. That's how value is created. Fail Forward. If you're taking risks, and you probably should, you can find yourself failing 90% of the time. The trick is to get paid while you're doing the failing and to use the experience to gain skills that will be useful later. I failed at my first career in banking. I failed at my second career with the phone company. But you'd be surprised at how many of the skills I learned in those careers can be applied to almost any field, including cartooning. Students should be taught that failure is a process, not an obstacle. Find the Action. In my senior year of college I asked my adviser how I should pursue my goal of being a banker. He told me to figure out where the most innovation in banking was happening and to move there. And so I did. Banking didn't work out for me, but the advice still holds: Move to where the action is. Distance is your enemy. Attract Luck. You can't manage luck directly, but you can manage your career in a way that makes it easier for luck to find you. To succeed, first you must do something. And if that doesn't work, which can be 90% of the time, do something else. Luck finds the doers. Readers of the Journal will find this point obvious. It's not obvious to a teenager. Conquer Fear. I took classes in public speaking in college and a few more during my corporate days. That training was marginally useful for learning how to mask nervousness in public. Then I took the Dale Carnegie course. It was life-changing. The Dale Carnegie method ignores speaking technique entirely and trains you instead to enjoy the experience of speaking to a crowd. Once you become relaxed in front of people, technique comes automatically. Over the years, I've given speeches to hundreds of audiences and enjoyed every minute on stage. But this isn't a plug for Dale Carnegie. The point is that people can be trained to replace fear and shyness with enthusiasm. Every entrepreneur can use that skill. Write Simply. I took a two-day class in business writing that taught me how to write direct sentences and to avoid extra words. Simplicity makes ideas powerful. Want examples? Read anything by Steve Jobs or Warren Buffett. Learn Persuasion. Students of entrepreneurship should learn the art of persuasion in all its forms, including psychology, sales, marketing, negotiating, statistics and even design. Usually those skills are sprinkled across several disciplines. For entrepreneurs, it makes sense to teach them as a package. That's my starter list for the sort of classes that would serve B students well. The list is not meant to be complete. Obviously an entrepreneur would benefit from classes in finance, management and more. Remember, children are our future, and the majority of them are B students. If that doesn't scare you, it probably should.

THERES NO SUCH THING AS A REST DAY

2011-04-06T09:03:00.000-07:00

That’s correct. In elite fitness every moment you spend doing nothing there’s someone out there doing something. Theses freaks of nature are doing two and three workouts-a-day (*cough* Rich Froning *cough*). Competition is not for the weak at heart. But that doesn’t mean your supposed to run your self dry until you have nothing left in the tank. My suggestion is that if your training falls on a “rest day” there are other things you can be doing:

1. Mobilize With such invaluable resources like Kelly Starretts MobilityWOD and Jami Tikkanen’s mobility blog there’s no reason that you shouldn’t be spending time “smashing” your meat, as Kelly Starrett likes to say. Each and everyone of us have tight or impinged musco-skeletal tissue that must be addressed. If these [t] issues aren’t dealt with they’ll eventually deal with you according to a handicap in the fundamental movement, pain, or sub-par performance.

2. Skill Work Most limitations in movement patterns are not caused by a lack of self-determination or negative thinking, rather beacuase of limited experience and proficieny in skill and drills . Experience cannot be bypassed and if attempted will only manifest itself back into pain. “Practice makes perfect.” Go tackle your goat and be free of worry that the next wod you attempt has snatches in them. With the birth of CrossFit Gymnastics, Gymnastics WOD, Power WOD, and other iconic resources such as CrossFit Endurance, Mike’s Gym, and C2 Rower there’s no excuse. Absolutely no excuse.

3. Play a New Sport Some might argue that playing a new sport is harder than training. I agree. It’s not a mystery why “Sport” is at the top of the Theoretical Hierarchy of the Development of an Athlete (see image below) . The only way to to find major weakness’ in yours training is to particpate in the unknown and unknowable realms of sport. These experimentimental particpations with sport (in various metabolic pathways) will bring you back to the drawing board to assess limitations in your mobility or need for additional skill work.

My hypothesis is this: Mobility, Skill work, and Sport are interdependent of each other. They are all transferable to one another and help give feedback loops toward progress.

So next time someone says that it’s a rest day. I want you to really question if that’s such a great idea.

The 3-15-5-1 Plan

2011-03-29T11:07:00.000-07:00

By Darren Hardy, Publisher of SUCCESS Magazine We've established how critically important learning to effectively network your way to key relationships will be to your future (Part 1). I gave you the most important principle in endearing yourself to those key relationships (Part 2). Now, I don't want to wrap up this series without leaving you with a plan of action and a road map you can use to dramatically expand the reach and depth of your networking results. Because I am trying to run an entire enterprise and often travelling, the networking program I have created is a per week objective of 3-15-5-1. Theses are meetings and conversations OUTSIDE of my normal business interactions. These are contacts solely for my no agenda driven networking… besides the agenda to give and deposit that is. 3 In-person meetings: Taking a page from Keith Ferrazzi's book Never Eat Alone, these 3 face-to-face get-togethers are usually over breakfast, lunch, dinner or coffee. 15 written communications: Via email or even touches on Facebook or comments on their blog or handwritten communications. 5 phone calls: Direct, just keep-in-touch phone calls. 1 gift: That is where I send a gift to at least one person a week. This might be a book I think they would really benefit from based on what they were talking about. It could even be something for... CLICK HERE TO READ MORE

Glucose Storage Pool

2011-03-22T12:46:00.003-07:00

Typically, 20 grams of blood-born glucose circulates every hour. If our blood sugar drops below that, the body will use the glucose immediately for preserving blood glucose and for immediate energy. If excess glucose is present, the liver and muscles will take up what they can. The liver can store about 80-100 grams of glycogen before it's topped off. And the muscles can store between 300 and 600 grams of glycogen before they're topped off. Beyond this, additional glucose can be transformed into body fat. (Nutrition The Complete Guide, ISSA, 200)

Why North Americans Are Getting Fatter

2011-03-15T11:12:00.000-07:00

Top 5 Reasons Why North Americans Are Getting Fatter
By Charles Poliquin

1. Thanks to “cereal” mass murderer Ancel Keyes, the man behind the cholesterol scare, saturated fats were falsely demonized. People were told that everything with fat in it was evil. Of course people still have to eat, so they replaced nutritious foods such as eggs with highly processed sugar laden cereals.

2. Portion size is climbing constantly. According to Sugar Shock, the original Hershey candy bar was 0.6 ounces in 1908, while current bars range from 1.6 to 8 ounces. The book also points that serving size of Coke have tripled since the1950s.

3. Kids are far more inactive than ever. Television watching hours used to be a far better predictor of obesity than obese parents or dietary habits. Now the trend is that the Internet is replacing TV watching. The average teenager in the province of Quebec in Canada, surfs the Net 32 hours a week!

4. Their portion sizes are far superior to European ones. My European students always say how surprised they are at servings sizes in American restaurants. Psychologist Paul Rozin, Ph.D. and his colleagues point out that anything that contains sugar in the U.S. is significantly larger; candy bars and soda portions are respectivally typically 41% and 52% larger in Philadelphia than in Paris.

5. The Canadian and US governments preach high grain consumption. So, compliant people will eat 6 to 12 portions of grains a day, coming from bagels, breads, boxed cereals, and pasta. Most of it being the cheap, highly processed kind.

Are Carbs more addicting than Cocaine?

2011-03-10T14:56:00.000-08:00

In 2007, researchers at the University of Bordeaux, France, reported that when rats were allowed to choose between a calorie-free sweetener and intravenous cocaine, 94 percent preferred the sugar substitute. The researchers concluded that "intense sweetness can surpass cocaine reward. . . . The supranormal stimulation of these receptors by sugar-rich diets, such as those now widely available in modern societies, would generate a supranormal reward signal in the brain, with the potential to override self-control mechanisms and thus to lead to addiction...read more

How You Get Hooked (Over Time)

1. When you take in carbs, like Gatorade or whole-wheat bread, you secrete the hormone insulin. Even thinking about carbs causes this to happen.

2. Refined carbs spike blood sugar, and this is a big problem. The first result is that your body immediately stops burning its existing fat stores.

3. Too much blood sugar is a dangerous situation, and in response, insulin, a hormone, rips it from your blood and tells the body to store the energy as fat (in men this first happens around the waist).

4. Normally your liver controls blood sugar, but because you eat so many carbs you have a constant supply of insulin circulating. This turns out to be bad—very bad. This causes you to become resistant to insulin.

5. Insulin resistance means your body pumps out more insulin to make up for the deficit. Now you're getting fat, but what's worse is that your body desires even more carbs as fodder for the excess insulin.

6. You get fatter and fatter and your body craves more carbs to feed your increasing girth. This destructive cycle is why Americans are so overweight (the process doesn't happen overnight).

Percieved Rate of Capacity

2011-03-06T14:10:00.000-08:00

There are many tools used in the fitness industry to assess our ability to do work. The most common tool is called "perceived rate of exertion." I was first introduced to this scale at the University of Florida while teaching Spinning classes (don't laugh the ladies loved me). This chart was the most common way to determine exercise intensity while working out.

Perceived exertion is how hard you feel your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, a person's exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1998).

James "OPT" Fitzgerald uses something like this that he calls "target zones". I like this idea because it challenges us to create an awareness of our own capabilities (capacity + ability). Lately, I have been messing with what I've termed "perceived rate of capacity." It's an easy self-assessment tool that requires us to hold accountability of our fitness level prior to each workout. With CrossFit, we are required to keep score either with repetition, time, or load. Using a "perceived rate of exertion" we challenge our members at CrossFit Naples to predict their score prior to a workout. After the workout we take their actual score and compare and/or contrast the difference.

As a coach and athlete knowing this is imperative.

Does the athlete always undershoot their score? If so, we may want to challenge the athlete to dig deeper into why they think so low of themselves. Is it psychological or is it a physical handicap? Maybe nutrition needs to be tweaked. On the other hand, the athlete may always predict a score similar to their actual score? If this is the case maybe the athlete isn't pushing themselves hard enough. It's our job to make sure we push them harder next time. Either or, I think this tool is useful as a pre-wod assessment. It literally takes seconds to do and can only benefit the athlete as a whole.

Thoracic

2011-03-05T12:54:00.000-08:00

What is the purpose and function of the Thoracic Spine? Here's a great blog post on it from a PT in England:

The Thoracic Spine from John Singleton on Vimeo.

Supplement Prescription

2011-02-28T13:11:00.000-08:00

By Michael Rutherford

Supplements~ I used supplements which I believe helped. Someone said supplements suck but I do believe that there is a responsible way to use supplements to enhance health and performance. Here is my list.

Athletic Greens ~ 1 Tablespoon / day. I switched Greens Products. It’s a long story but I like this stuff.

Vitamin C ~ 3 grams/day

Vitamin D3 ~ 4000-8000 iu / day (I’m certain I have SAD. Vitamin D has made winters here tolerable)

Alpha Lipoic Acid (ALA) ~ 100 mg with each meal (I heard this stuff might mess with thyroid function if you have any issues with thyroid function. Proceed with caution)

Fish Oil ~ 5 grams/ day ( I like Carlson’s, FLAMEOUT and Nordic Naturals.) I’m rarely sore. The low carb, fish oil combo is clearly working.

BCAA ~ 6 x twice daily. I was part of an amino acid study in 1982. (Obviously survived) I’ve found them amazing on mornings when I wanted more coffee during a fast.

ZMA ~ 3 capsules.

Z-12 ~ 2 capsules Monday-Friday. Improved sleep quality for certain. Not necessarily longer but deeper for certain.

3 Step Program

2011-02-20T14:00:00.000-08:00

These three steps make a business from good to great. I don't want to give in detail what they mean. Because I believe each business has a different definition for what it means. If these words get you thinking then I've done my job.

“The public have an insatiable curiosity to know everything, except what is worth knowing”- Oscar Wilde quotes

Bigger, Faster, Stronger

2011-02-19T13:36:00.000-08:00

In America, we define ourselves in the superlative: we are the biggest, strongest, fastest country in the world. Is it any wonder that so many of our heroes are on performance enhancing drugs? Director Christopher Bell explores America's win-at-all-cost culture by examining how his two brothers became members of the steroid-subculture in an effort to realize their American dream.

The Magnificent Seven

2011-02-15T08:48:00.000-08:00

Where you store fat isn't your fault; it's the product of hormonal imbalanceschannelling fat storage to specific areas. But now you can do something about it. Yourhealth will flourish, your waistline will diminish, and you'll more easily accomplish yourgoals. Get ready to turn some heads.

1. Eat like a cavewoman. Meat for breakfast, green vegetables and no junk carbs till you
hit 9.9% bodyfat. This isn't Atkins, this is getting your carbs through vegetable and fruit
sources. To paraphrase Coach Poliquin, If it's not green, or if you can't kill it with a spear,
then don't eat it.

Make sure you get your nuts in the morning. Think PAW (Pecans/Almonds/Walnuts) for yourchoices, as recommended by nutrition expert Jonny Bowden. Walnuts in particular have a
great omega-3 to 6 ratio. Read The Paleo Diet by Loren Cordain for the goods on
mouthwatering meals for the carb-concious. The definitive diet book for the modern stone age figure athlete.

2. Get to bed by 10:30 P.M. Olesya Novik is dead on the money in her sleep article: get
your circadian rhythms right, and your cortisol levels should fall into line as well. If you're waking at a regular time every night, this corresponds to an organ dysfunction. More on this in a later article.

3.Watercress and spinach. Watercress in particular wins the gold medal for estrogen
clearance, and those nasty xenoestrogens are to blame for a litany of problems, from PMS
to breast cancer. Watercress is the green avenger in the fight against xenoestrogens.

4.Fish oil, and plenty of it. Get a good pharmaceutical grade fish oil like Flameout. In
addition to DHA and EPA, Flameout also contains CLA, a fatty acid notoriously poor in the
American and European diet, which helps burn body fat. Take between 15-25g a day with a
digestive enzyme. A rich source of CLA, which helps burn body fat.

5.Digestive Enzymes. It's kind of a waste to eat a 12-ounce steak if you can't metabolize
it. The majority of people in the United States don't produce anywhere near enough hydrochloric acid (HCL) in their stomachs to metabolize food, so you can take the best supplementation in the world but its not doing you any good if you can't use the damn stuff. What's the point of eating it if you can't digest it?

6. Super-charge your metabolism and boost your growth hormone by increasing
exercise density. Incrementally decrease the length of your rest periods between sets on a week to week basis (i.e. from 75 seconds down to 45 seconds). Increase the number of
sets on a week to week basis and you'll grow, get stronger and leaner. A repetition range of
8-12 that induces lactic acid is your best bet to strip fat off your body at a rapid rate.

7.Further boost your metabolism by doing intervals in your cardio routine. A good
starting point is 2 minutes at a moderate/low level, 40 seconds flat out. Repeat 6 times.
Feel free to curse my name. Two weeks from now, do this 7 times. Two weeks from then, 8
times. Then you'll really start to hate me.

Art DeVany Interview w/ T-nation

2011-02-11T15:43:00.000-08:00

T-Nation: Coming from the bodybuilding and performance community, I find myself cheering you on in your blog, but also thinking at times, "Wait, that can't be right!" about a few issues. Bodybuilding has some very ingrained ideas, for example: a man has to eat big to get big. True or false? Is a large amount of calories necessary for mass gains?

Dr. De Vany: Calories are energy. Excess calories are stored as fat. Too many bodybuilders that I see are too fat. They only look good when they're in contest form. They do tend to follow a binge eating pattern that's close to those of bulimics and other dysfunctional eaters. Eat like mad to grow, then starve to get cut for the contest. Throw in some dehydration for good measure.

This is damaging to the brain and can eventually lead to a form of anorexia when the hypothalamus becomes damaged. Remember, your brain shrinks too when you starve yourself for a period of time. Random or intermittent hunger is good and protective of the brain.

Muscle mass can easily be gained without eating excess calories. Growth hormone directs nutrients toward muscle. Insulin sends them the other way toward fat. Eating all the time raises insulin levels and drops growth hormone levels. So, you tend to make more fat.

T-Nation: What about eating multiple, smaller meals all day long? For example, athletes, lifters, and even just fitness enthusiasts are often told to eat five to seven meals per day. The meals are supposed to be small and healthy, of course. Is that a good idea?

Physical Literacy

2011-02-10T06:40:00.000-08:00

Physical Literacy can be described as the motivation, confidence, physical competence, knowledge and understanding to maintain physical activity throughout life.

Physical literacy can be described as a disposition characterized by the motivation and confidence to capitalise on our movement potential to make a significant contribution to the quality of life.

As humans we all exhibit this potential, however its specific expression will be particular to the culture in which we live and the capabilities, particularly those related to movement, with which we are endowed.

An individual who is physically literate moves with poise, economy and confidence in a wide variety of physically challenging situations.

The individual is perceptive in reading all aspects of the physical environment, anticipating movement needs or possibilities and responding appropriately to these, with intelligence and imagination.

A physically literate individual has a well established sense of self as embodied in the world. This together with an articulate interaction with the environment engenders positive self esteem and self confidence.

Sensitivity to and awareness of our embodied capacities leads to fluent self expression through non-verbal communication and to perceptive and empathetic interaction with others.
In addition the individual has the ability to identify and articulate the essential qualities that influence the effectiveness of his/her own movement performance, and has an understanding of the principles of embodied health, with respect to basic aspects such as exercise, sleep and nutrition.

More Info

ONE STEP AT A TIME

2011-02-08T16:12:00.000-08:00

In the sport of fitness in which every second counts. We must take everything one step at a time if were ever going to succeed in this sport.

Take everything:

One week at a time
One day at a time
One WOD at a time
One movement at a time
One skill at a time
One repetition at a time
One joint at a time
One breath at a time
One thought at a time

If we fail to do so we'll never achieve anything near what our bodies are physically and mentally capable of doing. Wheter it be in Crossfit or in LIFE.

Exercise Addiction

2011-02-06T08:53:00.000-08:00

Individuals with an exercise addiction are characterized by their compulsive exercise behaviors, an overinvolvement in exercise, and the presence of an activity disorder—meaning they exercise at a duration, intensity, and frequency beyond that required for sport. A rigid schedule of intense exercise is maintained, accompanied by strong feelings of guilt when this schedule is violated. Exercise addicts may be driven to work out despite exhaustion or injury. Intense exercise addiction can lead to permanent physical damage, as the body is not allowed to recuperate between workouts. (More)

"Exercise Addiction and Eating Disorders", Hardvard Education

5 Great Reasons to Overhead Press

2011-02-02T06:25:00.000-08:00

Before getting into a workout that will help you add another 45 plate to each end of the barbell during your sets of overhead presses, let’s examine why overhead pressing is so important. Here are five reasons that make my case:

Reason #1: It develops the deltoids, traps and triceps. Sure, you can isolate each of these muscles, but an overhead press does it all at once. This makes it a very economical exercise, which is great for those who need to keep their workouts brief. Do the math. Either you can perform three sets of a standing overhead press or you can do all this: three sets of lateral raises (for the deltoids), three sets of upright rows (for the traps) and three sets of standing French presses (for the triceps). Even if you perform a tri-set, the workout time saved by performing an overhead press is considerable. What’s more, multi-joint exercises often work single muscle groups harder due to the inferior force curves involved in many isolation exercises. For example, the triceps kickback and the dumbbell lateral raise only apply a large amount of tension during a very small part of the mid-range portion of these exercises.

Reason #2: It improves results in the bench press. One of the best ways to get a great bench press is to train overhead pressing strength. Because of various inhibition mechanisms, your bench press progress is often stalled until you spend time on the overhead press. Powerlifting legend Ed Coan reported to me that he was able to break a lengthy plateau by working on his overhead strength.

Reason #3: It can prevent shoulder injuries. Training only the bench press shortens the subscapularis muscle, puts pressure on the shoulder joint and may injure the shoulder.

Reason #4: It’s a great conditioner for the lower back and other core muscles. A weakness in the lower back becomes obvious during the performance of the overhead press. One could argue that other predictors such as external rotator strength pinpoint the cause, but overhead pressing strength is a better predictor.

Reason #5: It’s a great diagnostic tool for the strength coach. Nick Liatsos, a Boston-based physical therapist who has treated many strength athletes, has made the same observation. Liatsos also believes that one should be able to press behind the neck to demonstrate healthy shoulder function, and that the strength ratio of the behind-the-neck press to the bench press is a predictor of shoulder health. When we perform upper-extremity structural balance testing we can identify a strong correlation between shoulder pain and lack of overhead strength. There are two ratios of interest that can suggest this:

The first is the ratio of the seated dumbbell overhead press to the bench press.The weight done for 8 reps on each dumbbell should represent 29 percent of the close-grip bench press measure.

In other words, a man able to close-grip bench about 220 pounds for a single would use a pair of 65’s for 8 reps in the seated dumbbell overhead presses.

The second is the ratio of the behind-the-neck press to the bench press. The weight for a 1 RM behind-the-neck press from a seated position should represent 66 percent of the weight used for a 1 RM in the close-grip bench press. That load is lifted from a dead-stop position with the bar resting on the traps, not from a weight handed off in the lock-out position.

TGU?!

2011-01-24T09:12:00.000-08:00

The Turkish Get Up (TGU) is a classic drill and display of power and coordination. It fits in with the Bent Press and a properly performed squat as exercises you won’t see in 99% of gyms in the world. A century ago, it was a bit of a different story, but we all know what happened when strength took a back seat to looks! For those of you new to CrossFit, you may be asking yourself, “Just exactly what the heck is a Turkish Get-Up?!” Well, I’ll tell you. The TGU can be a serious wake up call if you have haven’t yet developed any real functional strength.

The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task. One thing in particular to like about the Get-Up is that it can help to restore some range of motion into your strength routine, particularly in the shoulder girdle, which has a tendency to get tight in most people, regardless of activity level.

Prior to the popularity of bodybuilding in the 60’s and 70’s, the average person didn’t know what the bench press was. They would have seen no reason to train lying down. So before the measure of strength became: “How much can you bench?” you were more likely to hear: “How much can you Military Press or Bent Press?”. (Now we like to ask each other strange things like, “What’s your Fran time?”)

The Turkish Get-Up is simply the mechanically correct method of coming from a position lying on the floor, to standing while supporting a weight locked out overhead. Functional fitness? I think so. This movement insures that you have General Physical Preparedness and do not have weak points; such as a giant upper body and tiny chicken legs, or well-defined abs but no obliques to speak of, and therefore no rotational control.

Doing a TGU with a Kettlebell or dumbbell requires a great degree of shoulder flexibility and stability as well as wrist strength. You may not have these attributes when you begin, but the movement is scaleable and will help you develop them. Many people go on to rehabilitate very restricted range of motion in the shoulder girdle via the TGU. As an added bonus, the Kettlebell method also has a strong effect on strengthening your grip. The barbell method requires a greater degree of balance, and not as much wrist strength. It is also useful in that you can graduate the weight at smaller increments.

Next time your in the gym and have some time try it.

How To TGU (video)

116 KB Clean & Jerks! WR

2011-01-23T13:22:00.000-08:00

The two-kettlebell clean and jerk, otherwise known as the 'Long Cycle", is performed in the following manner. Clean two kettlebells from below your waist up to your chest. Then jerk them to overhead lockout. Lower them back down to your chest. Next, lower them down to arms length by swinging them between you legs and clean them back to your chest before attempting the next jerk. Repeat this cycle over and over as often as desired or until you can no longer jerk the kettlebells. Most likely you will be sucking wind after completing a high rep set, so walk around for a few minutes until your breathing returns to somewhat normal.

To be successful at this style of competition you must become an expert at energy management. Therefore you must learn how to breathe and how and when to rest. The lift consists of three parts: the clean, the rack, and the jerk, also referred to as the beginning, the middle and the end.

223 rep KB snatch (video)

PNF

2011-01-23T10:35:00.001-08:00

Remember to mobilize movements NOT muscles. PNF is like stretching but more effiecient and effect. Though static stretching may have a slight-edge psychologically overing PNF drills. I'm under the notion that stretching is only effective if you can test/re-test the muscle for increase ROM instantaneously.

PNF demo (video)

Grain Substitue: Sprouted Grain?

2011-01-17T10:58:00.000-08:00

Q: I am wondering your collective thoughts on grains that have been sprouted? Are these still a big no as well? My understanding has been that sprouted grains differ greatly than non-sprouted?

A: Yes, sprouted grains and beans are a much healthier option. When we 'sprout grains' we are allowing the seed to germinate and a shoot will emerge from the seed. This is the part that is cut off and eaten. Therefore, the seed itself is not actually consumed (as is the case with whole grains and wheat flours where the seed proteins and starches are milled and eaten). Since lectins are packaged along with the seed to protect against predation, once the seed sprouts, the lectin concentration diminishes within a couple days. In a week's time the sprouts should have no residual lectins.Gliadin and glutenin are the dominate proteins located in the endosperm of the seed. The starchy endosperm is located alongside the embryo (germ) within the seed, and provides nutrients the embryo needs as it is sprouting and growing. Therefore, there should be no gliadin or glutenin proteins in the sprout, but rather primarily non-digestible cellulous (dietary fiber). One can consume sprouted grains and beans without fear of anti-nutrients. However, keep in mind that these are still nutritionally poor in terms of micronutrients. Leafy greens and other vegetables contribute high fiber AND a higher concentration of nutrients-grains are still 'nutritional lightweights'.I would like to amend my earlier statement: We can consume GRAIN sprouts without fear of anti-nutrients. However, legume sprouts still appear to contain considerable concentrations of saponins--the secondary compounds responsible for increasing gut permeability. Alfalfa sprouts (which are actually in the pea family) have an especially high concentration.

6 Secrets to Gaining Muscle Mass

2011-01-16T11:13:00.000-08:00

by Charles Poliquin

The truth is, just about any weight training program will produce positive results in muscle mass if you work hard and strive to use more weight on basic exercises such as dips, chin-ups, squats and bench presses. Just visit any prison, where the inmates are not likely to have the services of certified personal trainers and professional strength coaches, and you’re going to find some very large and strong individuals. But on this side of the wall, if you’re training hard and you’re not achieving the results you want or your progress has stagnated, what is holding you back may not be what you are doing inside the gym but outside it.

It’s no secret that despite the benefits of living in one of the world’s most prosperous countries, few Americans take adequate care of their health. We take care of our cars and electronic gadgets, but we eat crap and persist in lifestyle habits that prevent us from packing on those much-desired pounds of muscle. To get you started on the right track, here are six simple tips to help you make significant gains.

Tip 1: Start the day with a liquid meal.

Tip 2: Use the “ding-ding, time to eat” method.

Tip 3: Take a power nap.

Tip 4: Go on a “150 percent calorie splurge day.”

Tip 5: Take BCAAs as your new best friend.

Tip 6: Have on hand a secret high-calorie jar.

GET MORE DETAIL HERE

CrossFit Games Male Prize $250,000!

2011-01-12T09:36:00.001-08:00

The Home Depot Center in Carson, CA will be home to the 2011 CrossFit Games from July 29-31. The 125 acre facility, located on the campus of California State University Dominguez Hills, is a fantastic venue for our sport, with the Tennis and Track stadiums being the main arenas again, each with 8,000 seats. Tickets go on sale Feb 1.

We're proud to announce that Reebok is the title sponsor of the Games. Reebok and CrossFit have created a ten-year partnership, and part of the Reebok commitment to the CrossFit community is a $1 million purse for the Games season, including a top prize of $250,000 each for the Fittest Man and Woman on Earth.

Approximately 50 men, 50 women, 50 teams, and 20 Masters for each division will qualify for the Games and the opportunity to compete for the title of Fittest on Earth™. The season begins in early March with the Open Qualifiers, and follows up with 17 Regionals in late May and June.

The competition will be fierce, so good luck to all in their training.
-CrossFit.com

21 Suggestions for Success

2011-01-10T11:04:00.000-08:00

By H. Jackson Brown, Jr.

1. Marry the right person. This one decision will determine 90% of your happiness or misery.
2. Work at something you enjoy and that’s worthy of your time and talent.
3. Give people more than they expect and do it cheerfully.
4. Become the most positive and enthusiastic person you know.
5. Be forgiving of yourself and others.
6. Be generous.
7. Have a grateful heart.
8. Persistence, persistence, persistence.
9. Discipline yourself to save money on even the most modest salary.
10. Treat everyone you meet like you want to be treated.
11. Commit yourself to constant improvement.
12. Commit yourself to quality.
13. Understand that happiness is not based on possessions, power or prestige, but on relationships with people you love and respect.
14. Be loyal.
15. Be honest.
16. Be a self-starter.
17. Be decisive even if it means you’ll sometimes be wrong.
18. Stop blaming others. Take responsibility for every area of your life.
19. Be bold and courageous. When you look back on your life, you’ll regret the things you didn’t do more than the ones you did.
20. Take good care of those you love.
21. Don’t do anything that wouldn’t make your Mom proud.

What is excellence?

2010-12-30T15:16:00.000-08:00

Just two months ago, with a few partners, we opened up Crossfit Naples, in Naples, FL. And since then I've been thinking of the word excellence. I can't get it out of my head. What makes it worse is that excellence can't really be defined. It's to my best understanding in market principles that those businesses that provide the greatest customer service, value, and knowledge will succeed in the niche that they are associate with. But is that excellence?

I feel I'm at the exact moment Coach Glassman was in when he started to come up with his model of fitness. He research to-and-fro with no success to a concrete, objective definition of fitness. I'm starting to wonder if excellence can be objectified. According to Webster dictionary excellence means "the quality of being excellent." That doesn't give me a concrete definition. Dictionary.com defines success as "the fact or state of excelling." That's a little bit better but it's still missing a means to test excellence. As CrossFit affiliates and the community at-large a working model of excellence must be agreed upon.

Thus far I have understood excellence to be a moving target. It can never be attained and neither do you want to. Attainment means satisfaction. Satisfaction leads to mediocrity. Excellence weeds out laziness. It doesn't leave room for the weak at heart. Excellence is a willingness to be better than you were in days past. Excellence must always be better than us. Something that we always look up to and not down upon. It is a vision that lasts the test of time. A dream more lucid than reality. A mechanism that drives the economy. Excellence, rather the pursuit of excellence makes the world go round. Even the sun.

So You Think You Can Bench?

2010-12-22T10:50:00.000-08:00

Just yesterday while checking out at the grocery line I was asked "how much do you bench"? My usual answer is I don't know. I follow that with I don't bench much I squat more than I bench though. I get that question at least once a week. By no means is my chest a spectacle for all to see but I guess with my short stature the first thing people notice is my double-D chest size.

With that said I don't think we bench enough. I have come to the conclusion that we don't like the bench because it seems like a lazy mans exercise. There is no other movement in CrossFit that has us lying down on our back for that length of time. It's a sign of submission and we don't like that.

Having an ankle injury for sometime now I've been able to focus on upper body movements more than ever. I have seen tremendous strength gains by benching only once a week. Also, bodyweight movements like pushups, burpees, and ring dips feel much easier than they have in the past.

You'll be surprised though that many people don't know how to bench properly. It's not as easy as it looks but when done correctly will increase your power output indefinitely. Dave Tate provides a simple tutorial to the bench that I think we should all take into consideration.

Video: Part II
Video: Part III
Video: Part VI

"True" Fasting

2010-12-12T13:01:00.000-08:00

A “fasted state” is merely a definition of a specific metabolic state — no food whatsoever in the gut. This, for fasting purists, is the only metabolic state to be in when fasting.

While it’s true that this defines a “true fast,” I don’t agree with its practicality. The metabolism is a multi-state, dynamic machine. It responds and adjusts to internal and external influences, including the amount of consumed food. Not everything is black and white.

While it’s true that, in a true fasting state, the metabolism draws a significant amount of its energy from stored fat, any small amount of calories coming in (cream in your coffee, for example) would nudge the body away from metabolizing fat only partially and temporarily, until those calories are used up.

Of course, a large amount of food would elicit enough insulin that fat metabolism would diminish, since insulin discourages lipolysis. But here we are talking about cream in our coffee, which is not only low in calories but it is mostly fat and therefore does not stimulate the release of insulin.

Keeping this metabolic process in simple mathematical terms, if you drink 50 calories of fat in your coffee, it probably means you’re diverting only a certain percentage away from fasting metabolism. In relationship to the calories from cream you just took in (50 calories), you might have slowed fat metabolism by about, say, half. Or 25 calories.

That’s hardly anything at all, and it’s what I call a “blip” in fasting metabolism. I have never let this stop me from enjoying a couple cups of coffee and full cream during my day.-

Speaking of cream for your coffee. You should try coconut creamer. "So Delicious". It'sDiary Free. Lactose Free. Soy Free.

Arthokinetic Reflex

2010-11-21T12:18:00.000-08:00

The arthrokinetic (arthro = joint, kinetic = motion) reflex is a simple reflex that can have both positive and negative impacts on the body. The arthrokinetic reflex was initially described by a group of physical therapists who found that mobilizing joints in the spine while strength testing subjects actually created an increase in muscular strength. We explain this simply to our athletes by saying "mobile joints create stronger muscles".

Conversely, the arthrokinetic reflex also has a protective aspect to it that can negatively impact strength training if you fail to understand it. From a survival standpoint, this reflex is designed to inhibit muscular activity when joints are at risk due to compression. If you take a joint or series of joints (like the neck), compress and then load them, if enough nerve endings are disturbed, a reflexive shutdown effect will occur throughout the body, limiting the available horsepower. This is your body's attempt to keep you safe from yourself. Just as above, there is a simple way that we describe this aspect to our athletes; "jammed joints create weak muscles."

Video 1 Synopsis From Z-Health p.1
Video 2 Reflex Demo
Video 3 Z-Health Youtube account

Keep your Chin up!

2010-11-21T09:31:00.000-08:00

10rounds:
5 Press (115)
7 Chin ups
10 GHD situps

Scaling: For those who want to keep intensity high REST 1 minute between rounds. Record time for each round. Don't allow more for than 10 second difference between rounds.

Chin-Ups vs Pull-Ups: What Is The Difference?...Read More

Dark Chocolate acts as Prebiotic

2010-11-21T09:25:00.000-08:00

This is good news for all you chocolate lovers out there. A new study shows that flavanol rich chocolate acts as a prebiotic in the gut. The study compared high-flavanol versus low-flavanol chocolate. The high-flavanol chocolate altered gut bacteria in a positive way and lowered inflammation.

Mark Sisson posted a blog about the 5 Best Dark Chocolate Bars awhile back. Robb Wolf also posted on a 100% chocolate earlier this year but keep in mind 100% dark chocolate is something of an acquired taste. Even people who like standard dark chocolate (typically 60-70%) won't necessarily enjoy 100%, so it will always be labeled as such. But when in doubt your creating healthy gut bacteria. Can't beat that!

Camille's 3 Tips to a Faster Fran

2010-11-18T12:17:00.000-08:00

(photo courtesy of CrossFit.com)

Don't wait to have your breath back because it won't happen or maybe it will happen but 20 minutes later. It's a waste of time and if you can't breathe anymore, well we all know a human can stop breathing for 2 minutes without dying . . . so we are okay.
Do butterfly. They are a lot faster than kipping pull-up and when they are done right you can almost take your breath back on those.
Never tell yourself that it's hard. Your body is able to give you way more than what your head think. Human is a complicated machine and we don't know our potential . . . so go on until your body breaks down. And if that time you don't have a nice Fran time, remember that you improve and the next time you are going to be better. And you can't be better than yourself so don't compare with someone else, just try to beat you everytime and you are going to win everytime.

-- By Camille Leblanc-Bazinet

(9th place in the 2010 CrossFit Games)

"Anke Sprain Gone-Bad"

2010-11-13T13:34:00.000-08:00

3rds:
1min each station/rest 1 minute btwn. rounds

Feet-to-Bar
Walking Handstands (1yd=1pt)
Bench (95#)
Back Extension

Tip 198: Overweight individuals are depressed.

2010-11-11T17:19:00.000-08:00

The fatter they are, the more likely they are going to be depressed. Because of their high refined carbs diets, they tend to be low in tryptophan which is a precursor to serotonin, which would get them out of the doldrums. 1-3 grams before meals of this important amino acid does the trick.

It has been demonstrated that when obese patients were given 1,000 mg, 2,000 mg, or 3,000 mg doses of L-tryptophan one hour before meals, a significant decrease in caloric consumption was observed. The majority of the caloric intake reduction came from amount of carbohydrates consumed and interestingly enough not from the amount of protein consumed. (Cavaliere &Medeiros-Neto , 1997)

Obese individuals have been shown to have low blood tryptophan levels, suggesting their overeating patterns may be related to a serotonin deficiency in the brain.(Breum et al, 2003: Brandacher et al., 2007)

Core to Extremity 101

2010-11-11T11:32:00.000-08:00

Before we go any further I want to define the "Core To Extremity Violation." Functional movements, when performed correctly, use the strongest body parts first and move outward to the weaker parts of the body in sequence. In other words, when you perform a clean or a jerk, you want to use every inch of your hip (core) range of motion before you begin to move your arms (extremities.) When the extremities move before the core finishes, you put a weak link in the kinetic movement chain and the speed/power of the movement is limited to the weaker part of the body. When the movement is coordinated in the correct order, the body is able to express the full potential of the strongest body parts. If you begin to pull your arms on the clean before you finish hip extension you have committed a core to extremity violation. The same is true for the push press if you begin to press the bar overhead before your hips finish extension. These violations are punishable by burpees without need for a fair trial.

Most Popular CF Workouts

2010-11-04T16:22:00.000-07:00

On beyond the whiteboard, there are currently 95,167 different workouts in its' database. The vast majority of these are random workouts created on a whim by an individual athlete. But in the CrossFit world, certain workouts (most of them named) are done over and over again. Here are the 10 most popular CrossFit workouts.

Increase Light at Night = Obesity

2010-10-15T13:33:00.000-07:00

Researchers from Israel and the USA believe they have found evidence that demonstrates a link between obesity and metabolic disorders and exposure to LAN (light at night) in animal studies. In an article published in Proceedings of the National Academy of Sciences they found that mice exposed to dim light during their sleeping hours for a period of eight weeks had a 50% higher weight gain compared to mice that slept in the dark. Even reducing their food intake and making them do more exercise did not bring their weight down to that of the other mice that slept in the dark, unless they made sure the availability of food matched a mouse's natural eating times.

The investigators, from the Departments of Neuroscience and Psychology, Ohio State University, Columbus, Ohio, and the Israeli Center for Interdisciplinary Research in Chronobiology, University of Haifa, explain as background information that the steady rise in the rates of obesity and metabolic disorders among humans have coincided with an increase in LAN and shirt work.
The 24-hour rhythm that regulates the state of our internal energy levels and metabolism is controlled by an internal biological clock that works in parallel with and responds to light information, the authors wrote. Our internal body clock ("circadian clock") prepares us for predictable events, such as the availability of food and sleep. When the function of this clock is disturbed, our bodies experience a disruption in our metabolism and body-rhythms (circadian cycle).

Put simply - the predictability of light and day regulates our body clock, which regulates our metabolism. When the light and dark cycle is disrupted, so is our body metabolism, and also when we decide to eat.

It's my recommendation that after 7:30pm at night that you switch to predominately candles. Candles have been shown to mimic outdoor shades which inturn allows you to settle down faster before bedtime.

Sorensent Test: Reliable or Not

2010-10-10T14:49:00.000-07:00

Abstract

STUDY DESIGN: A reliability study and case-control study were conducted.

OBJECTIVES: To determine the reliability and discriminative validity of the Biering-Sorensen test. (aka GHD static hold)

SUMMARY OF BACKGROUND DATA: A low Biering-Sorensen score has been found to predict who will have nonspecific low back pain.

METHODS: Two raters measured the time holding a specific position (holding time) of 63 subjects while they performed the Biering-Sorensen test twice, 15 minutes apart. A standardized protocol was followed.

RESULTS: High reliability indices were obtained for the Biering-Sorensen test in subjects with current nonspecific low back pain and in asymptomatic subjects. Results of an analysis of variance showed that subjects asymptomatic for low back pain had a significantly longer holding time than the other two groups.

CONCLUSIONS: The Biering-Sorensen test provides reliable measures of position-holding time and can discriminate between subjects with and without nonspecific low back pain.

(Spine (Phila Pa 1976). 1999 Oct 15;24(20):2085-9; discussion 2090)

Reviews of test:

http://physicaltherapy.rehabedge.com/tm.aspx?m=39960

Swine Flu is a lie!

2010-10-03T16:03:00.000-07:00

The pharmaceutical industry, with public health officials and the mainstream media acting as a mass marketing team, is about to pull off the biggest profiteering scheme in the history of the world. The swine flu hoax, perpetrated on a global level, will generate unheard of profits from a non-existent pandemic.

The Obama administration declared the spread of swine flu a public health emergency on April 26, 2009. The Associated Press reported that "Swine flu is now formally a pandemic, a declaration by U.N. health officials that will speed vaccine production and spur government spending to combat the first global flu epidemic in 41 years," on June 11, 2009.

Since the "highest alert" warning was issued, the only estimation that has turned out to be true is that the drug companies are experiencing a windfall of tax dollars pouring into their coffers.

The US government "has committed $1.8 billion to companies to make a swine flu vaccine," Reuters reported on September 30, 2009, in an article with the headline, "Big pharma jumps back into flu business."

Read More

Good Calories, Bad Calories: Summary

2010-10-01T14:47:00.000-07:00

Taubes’s “inescapable” conclusions (p.454):

1. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease or any other chronic disease of civilization.
2. The problem is the carbohydrates in the diet, their effect on insulin secretion, and thus the hormonal regulation of homeostasis—the entire harmonic ensemble of the human body. The more easily digestible and refined the carbohydrates, the greater the effect on your health, weight and well-being.
3. Sugars—sucrose and high-fructose corn syrup specifically—are particularly harmful, probably because the combination of fructose and glucose simultaneously elevates insulin levels while overloading the liver with carbohydrates.
4. Through their direct effect on insulin and blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes. They are most likely dietary causes of cancer, Alzheimer’s disease, and the other chronic diseases of civilization.
5. Obesity is a disorder of excess fat accumulation, not overeating, and not sedentary behavior.
6. Consuming excess calories does not cause us to grow fatter, any more than it causes a child to grow taller. Expending more energy than we consume does not lead to long-term weight loss; it leads to hunger.
7. Fattening and obesity are caused by an imbalance—a disequilibrium—in the hormonal regulation of adipose tissue and fat metabolism. Fat synthesis and storage exceed the mobilization of fat from the adipose tissue and its subsequent oxidation. We become leaner when the hormonal regulation of fat tissue reverses this balance.
8. Insulin is the primary regulator of fat storage. When insulin levels are elevated—either chronically or after a meal—we accumulate fat in our fat tissue. When insulin levels fall, we release fat from our fat tissue and use it for fuel.
9. By stimulating insulin secretion, carbohydrates make us fat and ultimately cause obesity. The fewer carbohydrates we consume, the leaner we will be.
10. By driving fat accumulation, carbohydrates also increase hunger and decrease the amount of energy we expend in metabolism and physical activity.

Sled Dragging Variations

2010-09-26T07:55:00.000-07:00

Sled dragging is an excellent tool to help develop this general conditioning baseline.

Different types of sled dragging:

forward dragging
backward dragging
lateral dragging
rotational dragging

You can also attach different attachments to the sled to drag it to make it more difficult

tow ropes
thick ropes
thick "V" handle
and now a car tire!

Q & A: What is the best lesson you've ever learned?

2010-09-18T07:31:00.000-07:00

As a strength coach, what would you say is the best lesson you've ever learned?

A: Adopt what is useful and reject what is not. It's the Bruce Lee principal.

In some systems, only one part is effective and good. Those who follow the system are successful because of the effective part, and succeed despite the other crap in the system. I've never seen a perfect training system, but there are always parts that can be used.

I think Louie Simmons has some great ideas, but I wouldn't use 100 percent of what he does. The Russians have some great ideas, but again, I wouldn't use 100 percent of their ideas.

Think of fighting. Boxing is a great system when it comes to bobbing and weaving around, but if you get taken to the ground, you feel like the rookie in the showers at Riker's Island. The best mixed martial artists were the grapplers who learned how to strike.

Good coaching and training has become sort of like MMA. The best coaches are less dogmatic; they learn from many different systems.

Which Sugar is the Worst? Glucose, Fructose, or Sucrose?

2010-09-15T13:51:00.000-07:00

Glucose, Fructose and Sucrose: What’s the Difference Between These Sugars … and Which is the Worst for Your Health?

The sugar in your soda and other favorite sugary treats may all go down sweetly, but a groundbreaking new study found they act very differently once in your body.

It may all taste equally sweet, but the type of sugar you eat matters big-time for your health.

The three main types of sugar in question are:

Glucose: made when your body breaks down starches

Fructose: the sugar found naturally in fruits and widely used in the form of high-fructose corn syrup

Sucrose: table sugar

Researchers from the University of California, Davis compared glucose and fructose consumption among 32 overweight or obese people and found they resulted in very different health changes.

After drinking either a fructose- or glucose-sweetened beverage that made up 25 percent of their daily calories for 12 weeks, both groups gained a similar amount of weight. However, those drinking the fructose-sweetened beverage experienced an array of other unhealthy effects, including:

An increase in visceral fat, the kind that embeds itself between tissues in organs
Less sensitivity to insulin, one of the first signs of diabetes
Increased fat production in the liver
Elevated LDL (bad) cholesterol
Increased levels of triglycerides

People who drank the glucose-sweetened beverage, meanwhile, experienced no such changes.

"This suggests that in the same way that not all fats are the same, not all dietary carbohydrates are the same either," Peter Havel, professor of nutrition at the University of California Davis and lead author of the study told TIME magazine.

When glucose is consumed, a set of reactions occur in the body allowing it to be used as energy, and production of leptin, a hormone that helps control appetite and fat storage, is increased. Meanwhile, ghrelin, a stomach hormone, is reduced, which is thought to help hunger go away.

Jeremy Thiel: Ownership

2010-09-14T15:28:00.000-07:00

Jeremy Thiel: Ownership

I WILL TAKE OWNERSHIP!

2010-09-13T13:53:00.001-07:00

I will take ownership. I will take ownership of my thoughts, words and actions. I will take ownership of my diet. I will take ownership of my lack of flexibility. I will take ownership for not training strength. I will take ownership for the decline in my METCON. I will take ownership for my commitments and responsibilities. I will take ownership for myself and my wolf pack. I will take ownership of my integrity. I will take ownership of my financial situation. I will take ownership of my goals and dreams. I will take ownership of my relationships to my family, friends and loved ones. I will take ownership of my ownership.

I commit to pushing my potential. I commit to achieving that potential. I commit to being my best every single day and giving my all in each and every situation. I commit to taking opportunities presented and converting them into successes. I commit to creating something from nothing. I commit to turning dreams and goals into realities. I commit to this life, this world and the rest of eternity.

ABOVE FROM MICHAEL WINCHESTER

Non-Addison's Hypodrenia (aka Adrenal Fatigue)

2010-09-11T12:48:00.000-07:00

Adrenal fatigue is not a new condition. People have been experiencing this condition for years. Although there is increasing physician awareness, many are not familiar with adrenal fatigue as a distinct syndrome. Because of this lack of knowledge, patients suffer because they are not properly diagnosed or treated.

Adrenal fatigue is a condition in which the adrenal glands function at a sub-optimal level when patients are at rest, under stress, or in response to consistent, intermittent, or sporadic demands. The adrenal glands are two small glands that sit over the kidneys and are responsible for secreting over 50 different hormones—including epinephrine, cortisol, progesterone, DHEA, estrogen, and testosterone. Over the past century, adrenal fatigue has been recognized as Non-Addison’s hypoadrenia, subclinical hypoadrenia, neurasthenia, adrenal neurasthenia, and adrenal apathy. Read More...

Recommeded Supplements Include:

Holy Basil is an ancient Ayurvedic adaptogen or anti-stress compound. Countless studies have shown that Holy Basil can significantly reduce feelings of stress and anxiety when taken regularly. Holy Basil has even been found to improve memory, reduce cholesterol, relieve headaches and Holy Basil also has a very positive effect on the adrenal and central nervous system.

Serenity 2.0 is an ancient Chinese herbal formula that calms and relaxes the body -without making you feel groggy or dopey. This centuries old herbal formula effectively reduces the body’s stress and anxiety response, encourages relaxation and gives one a sense of inner calm and peace.

USAW Commerical

2010-09-06T16:15:00.001-07:00

Poliquin: Q & A on Pre-Mid-, and Post-WOD

2010-08-26T19:40:00.000-07:00

Q: What's your current thoughts on pre-, mid-, and post-workout drinks?

A: Pre-workout I don't use drinks. For pre-workout I like to use things that will increase neural drive like Acetyl L-Carnitine. Also, I prefer solid foods rich in tyrosine over drinks pre-workout because I want the blood sugar to be stable.

Now, during workout the most important thing is Branched Chain Amino Acids (BCAAs). People who claim they don't get results from them simply don't take enough. A 200 pound man should take 40 grams of BCAAs during a workout. Most people who try that protocol break their plateaus right away.

BCAAs have a host of research-supported benefits including preventing catabolism, stimulating anabolism, lowering DOMS, and providing endurance, energy, and an increased rate of recovery. Military personnel in many countries now receive BCAA solutions to prevent mental fatigue during maneuvers.

For post-workout I use a "protein pulse" which I learned about from Dr. Mauro Di Pasquale. Take about 15 grams of essential amino acids. Wait about ten minutes and then have a post-workout drink.

Sure, mention the 4 to one ratio for lean guys is applicable.

The makeup of the drink depends on how lean you are. If you're overwieght then you should stick with whey, glycine, and glutamine. If you're lean and need to put weight on, I like to use one gram of protein for every four grams of carbs.For the carbs I like to use a mixture of things that are fast and slow, some glucose and some maltodextrin.

Single best overall lift

2010-08-22T08:37:00.000-07:00

Q: Is there a single best lift to increase overall athletic performance? Like a lift that all athletes should do, regardless of sport?

A: Power snatch. Well, unless your sport is kayaking. Other than that, the power snatch reigns supreme in any sport that involves the lower body.

The power snatch sequence

If you went to the Olympics and asked all the athletes to perform a power snatch, you could accurately predict performance in power sports. In other words, the correlation is very high. Good power snatchers are also good athletes. And if an athlete improves his power snatch, his power performance also improves.

Indian Pole Gymnastics: Is this a sport?

2010-08-19T14:34:00.000-07:00

The Insulin Index vs. Gycemic Index/Load

2010-08-17T04:12:00.000-07:00

The Insulin Index is a measure used to quantify the typical insulin response to various foods. The index is similar to the Glycemic Index and Glycemic Load, but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels. This measure can be more useful than either the Glycemic Index or the Glycemic Load because certain foods (e.g., lean meats and proteins) cause an insulin response despite there being no carbohydrate present, and some foods cause a disproportionate insulin response relative to their carbohydrate load.

The glucose and insulin scores of most foods are highly correlated the the Glycemic Index/Load but high-protein foods and bakery products that are rich in fat and refined carbohydrates "elicit insulin responses that were disproportionately higher than their glycemic responses." When you eat a food high in protein (such as beef, for example), insulin levels will rise, even though blood sugar levels stay the same. They also conclude that insulin index may be useful for dietary management and avoidance of non-insulin-dependent diabetes mellitus and hyperlipidemia.

Q & A: The Best Rest Intervals

2010-08-13T07:28:00.000-07:00

I'm confused about proper rest intervals for strength gains. Some of the strong guys in my gym barely seem to rest; others take forever between sets. What's the scoop?

A: Both systems are good, but for different reasons. Long rest intervals allow the nervous system to recover. Short rest intervals help to increase work capacity.

In physiology, you have two variables when you look at an energy system: the power of the system, and the capacity of the system. Power is analogous to your car's drive train. It determines how fast it goes from 0 to 60. If you rest a lot between sets, you improve the power of the system.Capacity is like the gas tank of your car. If I cut my rest intervals and force myself to repeat efforts without as much recovery as I want, I'm expanding the size of my gas tank.

Which is better? You should use a blend. In the sport of weightlifting, with the new rules, you may have to repeat the lift after only a brief moment. If you don't have that work capacity, you're up the proverbial creek with no paddles. So you'll find that the best coaches use a mixture of short and long rest intervals.

Q & A: I think I may be overtrained...

2010-08-12T08:49:00.000-07:00

I think I may be overtrained. Then again, maybe I'm just being a wuss. Any quick way to tell if I've pushed it too hard in the gym?

A: Here's a simple way to tell: Record your body weight every morning when you wake up, after going to the bathroom. If your diet hasn't really changed recently, and yet you suddenly see a 3.5% drop in body weight, then you're probably starting to overtrain, which is another way of saying you're under-recovered. The change is caused by a loss in muscle mass.

So if you're an experienced athlete and typically weigh 200 pounds, then suddenly drop to 193 almost overnight without trying to, you're overtrained. The solution is to back off the number of total sets you do in training, but not the intensity.

Glutamine: 10-20g/day Post Workout

2010-08-11T17:52:00.000-07:00

Glutamine is an important amino acid that may help to maintain muscle, boost the immune system, support gastrointestinal health, and sustain healthy growth hormone levels. Of the 20 amino acids needed for protein synthesis, glutamine is the most abundant, making up 50% of all amino acids in the blood and 60% of those in the body.1 It is found in high concentrations in skeletal muscle, lung, liver, brain, and stomach tissue. The best dietary sources of glutamine include poultry, beef, fish, cabbage, beets, and dairy products.

Amino acids are generally divided into two categories: essential and non-essential. Essential amino acids cannot be synthesized in the body and must be obtained from dietary sources. By contrast, non-essential amino acids are formed in the body. Glutamine, however, is referred to as a “conditionally” essential amino acid because in certain circumstances, the body is unable to produce enough glutamine to meet its needs. Studies have shown that prolonged exercise, surgery, burns, and infectious disease can deplete glutamine levels by as much as 50%.2 Under these conditions, supplementation with glutamine becomes crucial.Read More

The Cortisol Cure

2010-08-08T04:11:00.000-07:00

We should be worried about cortisol, and not just because of its catabolic effects on muscle. For one thing, the overproduction of cortisol has been linked to brain aging.

If you run on cortisol for too long, it will actually shrink the hypothalamus, the vital part of the brain for memory. By the way, athletes who produce the highest amount of cortisol — which are rowers and cross country skiers — also have a high incidence of Alzheimer's.

Cortisol is a double-edged sword of a hormone. You need it for energy, but if you have too much it can break down tissue. Morning is a good time to have cortisol; it's basically what wakes you up and gets you going. But people who've been stressed for too long have what they call "low morning energy." They push the snooze button fifty times. That can be a sign of low cortisol.

Your cortisol should be high in the morning and low at night. When people get stressed this tends to reverse: low in the morning and high at night. After a while it's low all the time; they have low energy and depression.

But it's well documented in the literature that the less cortisol you have and the more anabolic hormones you have, the more progress in the gym you'll make.

Is cortisol controllable? Yes. The post-workout drink is your basic tool to control cortisol produced by training.

Anything that will mitigate how much cortisol you produce in a day will make a big difference. For example, just seven grams of fish oil a day has been shown in a French study to mitigate the amount of stress hormones a person produces. Rhodiola rosea and Siberian ginseng, which are known as adaptogens, can help mitigate cortisol as well.

Interesting note: Wales, Ireland, and England have the highest rates of depression in the world, and they also have the highest levels of omega-3 deficiency. Omega-3 raises serotonin in the brain. There have been over 600 studies coming out on depression and omega-3s in the last two years alone.

If you're serious, you can get an Adrenal Stress Index test done. Some people claim it takes up to a year and a half to pull someone out of serious adrenal fatigue, but I've done it in eight weeks. You just have to do the right things.

Five Reason I Quit Coffee

2010-08-06T14:57:00.000-07:00

1) Daily use of coffee results in the secretion of cortosol, the “stress hormone.” High levels of this hormone can lead to adrenal fatigue, weight gain (around the abdomen), weakened immune system, foggy memory, and depression. In order to reach my health and fitness goals, I eat well, exercise regularly, and get plenty of rest so this seems like the missing piece in the puzzle to propel me into super humanism.

2) Coffee causes an insulin response which is something I try to avoid with all the other choices I make on what to put into my body throughout the day. The spike that the caffeine in coffee causes isn’t just immediately after it is consumed. Caffeine stays in people’s system for anywhere from eight to thirty hours after consumption. During its presence, it leads to the release of glucose into the blood stream which is then followed by a rapid decrease in blood sugar (and possibly mid-day sweet cravings). Diabetes runs in my family so this is high atop my radar.

3) Coffee consumption causes addiction to a drug, caffeine, and I don’t like relying on a substance to be able to function. Caffeine not only spikes your heart rate, it also gives you that little boost that makes you feel good or even “normal.” I want to feel normal without the aid of a stimulant and I don’t like blaming my grouchiness at 6AM (mainly directed at Sinthia) on not yet having my coffee. I am the decider on whom and what make me grouchy! I say who…I say what…I say….

4) It is one of the most highly sprayed (pesticide) products. Coffee growing is big business around the world and the growers want to protect their precious crop. Unless you are purchasing organic beans (and actually believe that those foreign growers are following organic guidelines) who knows what chemicals and potential poisons you are putting into your body.

5) Most coffee-pickers don’t earn a living wage so it makes me feel bad to think that I am enjoying a luxury that supports the unfair treatment of humankind. If you do drink coffee, choose “fair trade certified” brands to ensure that the farmers picking all of those beans by hand are actually making enough to support themselves and their families.

Q & A with Charles Poliquin

2010-08-06T08:34:00.000-07:00

Q: What single task would you say is the best test of overall strength and athleticism?

A: Ask any coach who has experience getting people strong (in other words, not the ones who have their athletes bounce around on BOSU balls), and he'll tell you: running with a load on your back will show you quickly if someone is athletic or not.

Think of the super yoke in strongman competition.

Side note: In Hungary, they used to have a competition where the athletes had to do all sports... except their own. Pole vaulters would always win. (Skiers would come in second.)

Why pole vaulters? Aside from the balls it takes to do that event in the first place, they need speed, lower- and upper-body strength, and great time and spatial awareness. They're freaks — athletes who can do anything.

Website of the Week: Sealfit.com

2010-08-06T07:56:00.000-07:00

Our main focus with SEAL FIT is with developing strength and stamina, endurance, mental toughness, the capacity for hard work over any time domain, teamwork, leadership and a heightened state of awareness that comes from this type of training and living life fully. We are not concerned with beating anyone or winning a contest or sporting event (though that is nice if you are a competitive athlete.) The monthly challenges are designed to develop mental toughness. Team competitions are designed to develop team spirit, leadership and how to be a good teammate. If you can train SEAL FIT with a team you will receive the full benefits of the program, as we do here at HQ. I hope everyone here understands and can embrace this philosophy, and those so concerned with posting winning times can focus on more important things.

Strength Bias CF according to Eric O'Connor

2010-08-03T11:53:00.000-07:00

Day 1- Heavy Back Squats, then a less than 15 min metcon
Day 2- Heavy Deadlifts, then some High Rep Deads, followed by a less than 10 min metcon
Day 3- OFF
Day 4- Less than 20 min Metcon (I used this as a benchmark day)
Day 5- Heavy Front Squats, then 1 set of High Rep Back Squats, then a less than 10 min metcon
Day 6- Heavy Strict Press, then some High Rep Presses, then a less than 15 min metcon
Day 7-OFF

(16th Place, 2010 CF Games)

"Each day began or concluded with some gymnastics or skill work and you want to try to increase the weight each week on the strength exercises. I used a mix of heavy and light metcons that focused on some of my weaknesses."

Questions to Ask Yourselves:

Do you do SBCC (strength-bias Crossfit)?

What movements do you focus on?

What resources are you getting your strength recommendations from? West-side barbell, Charles Poliquin, T-nation, Crossfit.com?

The trend lately in CF is to add more strength days. Somewhere along the line we came to the consensus that we need more Strength. I applaud the movement but remember...

"The magic is in the movement, The science is in the explanation, and the art is in the programming"

Movement-Chose the compound movements that will increase you strength the fastest.

Explanation-Have the science (research) to back up what your doing.

Programming- Periodizing strength-work with CF workouts is an art. Think artist like.

"The Ring of Death"

2010-08-02T18:55:00.000-07:00

AMRAP (12):
4 MU
8 Ring Dips
12 Toes-to-Ring
24 DU

During a wod he took of his shirt! Wait...your not getting it.

2010-07-31T16:29:00.000-07:00

There is an increasing standard occurring at our gym lately. T-shirts are coming off more than usual. Some might attribute the shift of dress code to the summer humid-weather in Florida but I have noticed otherwise.

For example, I've had a adolescent kid come into my evening classes with his mother and father for the past 5 months. In the beginning he would sit on the side and watch his parents CF. Then for reason of boredom or discipline by his parents he began to do some of the workouts with us. I would help him out as much as time allowed but I never really took him seriously.

Then about 2 months ago I have a seen a major shift in his attitude. He has bee more consistent with his workouts. He started writing down his workout times in his WOD book, and even started taking PWO meals (apple juice and cold cuts meat, you gotta take what you can get). His movements are improving and so is his confidence.

Just last Tuesday I noticed something very odd from him. During a wod he took of his shirt! Wait...your not getting it. He took of his shirt! A 13 year-old kid, skinny as a pencil, surrounded by grown male adults 3x his size took of his shirt. The implications of this are profound. At an age in which body image seems to control everything we do or think about he has a gained enough confidence to prove that he's just as strong and worthy to remove his shirt as anyone else in the gym.

Mind you if anyone else would have taken off their shirt I wouldn't have thought much about it. But what CF has done to this young man's perception of masculinity is more than just a superficial act of immodesty. Matter of fact, he asked me the other day where he could get a CF sticker to put on his school binder so that his friends could see that he Crossfit's. Oh just two days ago he texted me to ask me, "What are preservatives?"

Are you kidding me?! At that age I was eating Pop Tarts and playing video games.

[I write to challenge all of us to be more discerning for such things. Be vigilant. Such acts must be noticed and approval made immediately. The health of our kids depends on affirming to our youth that hope comes from the act of blood, sweat and tears. This hard work is being instilled everyday in our gym, control is being taken back, and nobody can say otherwise. Just ask my 13 year-old.]

Side Note: I have been working with his parents for the last couple months to help them get him of Ritalin, with proper nutrition, exercise, and high dose pharmaceutical grade fish oil his parents report a 50% decrease in the amount of Ritalin they are prescribing to him. I'm just waiting to hear any day now that he has stopped taking it all together. I'm just waiting.

Pull-downs vs. Pull-ups

2010-07-31T06:54:00.000-07:00

Pulldowns are a waste of time. Point blank. In pulldowns, you move a free-moving object (the bar) around you. It's easier to use your lower back and momentum to pull the weight. "Easier" is never the best way to build strength and musculature. With chins, you have to move your body around a fixed object (the bar), insuring an overload on the back and the muscles of the upper arms. This movement is more realistic and has a much better transference to sports performance. As a bonus, the close-grip chin will also add size to your biceps.
Gravitron-type machines don't either. Gravitrons use counterweights to offset your bodyweight. The stabilizer muscles are taken out of the movements, setting you up for poor performance and maybe even injury. Machines like this and pulldowns are okay for variety, but the core of your back training should revolve around the chin-up. When in doubt use resistance bands. They give you just enough resistance to get you through full range of motion without doing all the work.

Chins traditionally use a supinated grip (palms facing you), while pull-ups use a pronated grip (palms facing away from your body). As you'll see, several other grip options are available, as well.

Pullup Routine:*

1) Wide-grip pull-ups, as many reps as possible
2) Rest for ten seconds
3) Medium-grip pull-ups, as many reps as possible
4) Rest for ten seconds
5) Medium-grip chin-ups, as many reps as possible
6) Rest for ten seconds
7) Narrow-grip chin-ups, as many reps as possible
8) Rest for three minutes
9) Repeat steps 1-8 twice; 2-3 sets

*Chins traditionally use a supinated grip (palms facing you), while pull-ups use a pronated grip (palms facing away from your body). As you'll see, several other grip options are available, as well.

Maximize Your Progress with Hydrochloric Acid

2010-07-30T12:43:00.000-07:00

Are your muscles getting all the protein contained in that 12-ounce steak? Does your immune system enjoy all the antioxidant protection from the vitamins and minerals in organic fruits and vegetables? Do your supplements work as well as the manufacturer promises? There’s a 50/50 chance that the answer is “No.” The reason is that it’s not so much what you eat or what supplements you take, but how much you assimilate.

Stomach acid breaks down food, chemically altering it so that the body can extract the required nutrients for proper structure and function, including muscle maintenance and growth. The acid begins the digestion of protein in the stomach and then triggers the pancreas to secrete digestive enzymes and the gallbladder to release bile into the small intestine. The acid is also responsible for killing pathogenic bacteria that enters the body via food.

The Acid Test
In our land of abundance, it is hard to imagine that our body’s cells could be starving, especially when we consume high-quality food in sufficient quantities. Yet many of our affluent habits prohibit us from properly digesting our food, leaving our cells weak from undernourishment.

What causes your legs to burn during training?

2010-07-28T11:27:00.000-07:00

Lactic acid (lactate) is:

NOT responsible for the burn in the leg muscles when exercising very fast
NOT responsible for the soreness you experience in the 48 hours following a hard session
NOT a waste product

Lactate, which is produced by the body all day long, is resynthesized by the liver to form glucose that provides you with more energy. Sounds like a friend to me.

Lactate Shuttle

The lactate shuttle involves the following series of events:

As we exercise pyruvate is formed
When insufficient oxygen is available to breakdown the pyruvate then lactate is produced
Lactate enters the surrounding muscle cells, tissue and blood
The muscle cells and tissues receiving the lactate either breakdown the lactate to fuel (ATP) for immediate use or use it in the creation of glycogen
The glycogen then remains in the cells until energy is required

65% of lactic acid is converted to carbon dioxide and water, 20% into glycogen, 10% into protein and 5% into glucose.

It has been estimated that about 50% of the lactate produced during intensive exercise is used by muscles to form glycogen which acts as a metabolic fuel to sustain exercise.

Hydronium ions

The breakdown of glucose or glycogen produces lactate and hydronium ions - for each lactate molecule, one hydrogen ion is formed. The presence of hydronium ions, not lactate, makes the muscle acidic that will eventually halt muscle function. As hydrogen ion concentrations increase the blood and muscle become acidic. This acidic environment will slow down enzyme activity and ultimately the breakdown of glucose itself. Acidic muscles will aggravate associated nerve endings causing pain and increase irritation of the central nervous system.

Increase Your Power with Sweatbands

2010-07-28T11:09:00.000-07:00

Do you know that only reason one should be chalking their hands is to eliminate sweat? (I have a funny feeling that crossfitters think chalk is a miracle supplement to their training.) No chalk will ever substituted weak grip strength.

Do you know that sweaty palms are making you less powerful? More work in less time equals greater power. Force x Distance/Time. If you find yourself chalking between every repetition on the pull-up bar, kettlebell swing, or muscle-up then I would seriously think about the implication of such bad habits. You are wasting valuable time chalking and drying.

I seriously thought about the implications of sweaty palm and the end result was sweatbands. I found when using sweatbands that my palms were less sweaty. Which meant I didn't have to stop as much to dry my hands with a towel or waste time chalking. Though the palms are a major sweat gland in the body, the armpits secrete twice as much perspiration than the palms. The perspiration from the armpits travels down the arm and eventually to the palm. But because were so darn sweaty during a wod its hard to notice where the sweat is coming from.

Don't take my word for it. Go to the store and by yourself a $3 pair of sweat bands and see for yourself. Your wod times will increase and so will your power output.

PaleoQ: Website to assess overall health

2010-07-28T09:47:00.000-07:00

PaleoQ™ (Paleo Quotient) is a score designed to assess a person's overall health status. An average American adult should have a PaleoQ of 100; higher is better.

PaleoQ is intended for informational and entertainment purposes and for raising public awareness about the health benefits of a Paleo lifestyle. PaleoQ is not a diagnostic tool.

Measures include:

Gender
Fasting Blood Glucose
Resting Blood Pressure, Systolic	mmHg
Resting Blood Pressure, Diastolic	mmHg
HDL
Triglycerides
Waist Circumference Your goal should be a PaleoQ score of 120 or above. 140 - Superman 120 - Modern Caveman 100 - Average 80 - Vegan 60 - Couch Potato

Mobility Drill of the Week

2010-07-26T18:47:00.000-07:00

550

2010-07-26T12:29:00.000-07:00

For Time:
100 Situps
90 Pushups
80 Press w/BB
70 Hip Extension
60 Pullups
50 Jumprope (one leg only)
40 FTB
30 Pistols (one leg only)
20 HSPU
10 MU

*Repeat the next day on the opposite leg

Symptoms of Fight-or-Flight Response

2010-07-22T12:55:00.000-07:00

In the time of our ancient ancestors the "fight-or-flight" response was a very advantageous reaction. If we were confronted by a predator then we needed to either defend ourselves or run to safety.

However, although we rarely require such an extreme response from our body due to 21st Century living "fight or flight" is still an active part of our natural responses. When we become stressed at work, for example, the brain will often activate this response and cause excess adrenaline to enter the bloodstream. As we cannot fight or run in such a situation this adrenaline is not properly used and it puts major stress on the body.

As Crossfitter's we are always calling forth on the stress-response to prepare ourselves for a workout. Prior to and during a wod these interactions are taking place in order to help us survive another grueling workout. This isn't necessarily a bad thing. It only becomes an issue when we don't learn how to control it. We must learn how to limit the severity of the "Fight-or-Flight" response or we'll eventually find ourselves burnt out with nothing left to give physically or mentally. Below are the symptoms as they occur systematically:

Your heart beat faster.
Your blood pressure rises.
You consume more oxygen.
You expel more carbon dioxide.
You breathe faster.
Your breathing becomes shallow.
Your heart pumps more blood.
You sweat.
One part of your adrenal glands pumps out adrenaline and noradrenaline, which constrict your blood vessels.
Another part of your adrenal glands pump out cortisol.
Your pancreas releases more of the hormone glucagon.
Your pancreas releases less insulin.
As a result of the increased glucagon and decreased insulin, your blood sugar level rises.
You reduce the blood supply to your digestive organs and increase the blood supply to your muscles.
Your pituitary gland releases less growth hormone.
You produce lower levels of sex hormone.
Your immune system is suppressed.

A Youthful Mind

2010-07-21T17:54:00.001-07:00

By Deepak Chopra

A youthful mind is spontaneous.
It is unpredictable.
It has not been conditioned
A youthful mind is awake to all possibilities and is not inhibited by established norms.
A youthful mind relinquishes the need to narrowly define itself.
A youthful mind tolerates, ambiguity, which gives rise to spontaneity.
A youthful mind is fluid and adaptable.
It does not let allow itself to be trapped by boundaries.
A youthful mind does not get stuck in fine distinctions.
A youthful mind is alert to the rich inner and outer sensations of life.
A youthful mind is tuned in to the multidimensional , multisensory universe we inhabit.
A youthful mind is nourished through the exploration of new domains.
A youthful mind is a growing mind.
It is dedicated to continual expansion and learning.
A youthful mind thrives on new experiences and new knowledge.
Experience combined with knowledge leads to wisdom.
A youthful mind is playful and lighthearted.
It laughs easily, genuinely, and with abandon.

Traveling Doulbleunders

2010-07-14T12:05:00.000-07:00

For Time:
Double-unders for Distance (400m)

"Tell Me"

2010-07-13T13:51:00.000-07:00

Disrespect.
Tell me I'm older.
Tell me I'm slower.
Tell me I can no longer fly.
I WANT YOU TO.

Preventative vs. Rehabilatative Stretching: A Paradigm Shift

2010-07-13T11:38:00.001-07:00

The cycle below depicts the behavior of an athlete with a shoulder impingement issue.

Athlete 1

Day 1: Shoulder Tightness, Aggressive Stretching
Day 2: Mild shoulder tightness, Aggressive Stretching
Day 3: Pain goes away, no stretching
Day 4: Pain comes back, Cycle repeats all over again

Athlete 1 is a Crossfitter who stretches for Rehabilitation. Their success on stretching is predicated on the fact that they stop strectching when the pain goes away. Now Athlete 2 is a Crossfitter who stretches for Preventative purposes.

Athlete 2

Day 1: Shoulder Tightness, Aggressive Stretching
Day 2: Mild shoulder tightness, Aggressive Stretching
Day 3: Pain goes Away, Aggressive Stretching
Day 4: No more pain, Aggressive Stretching

The difference between Athlete 1 and Athlete 2 is that Athlete 2 has come to an understanding that (s)he will forever have a tendency of a tight shoulder and becuase of this fact they have to fight EVERYDAY to make sure it doesn't come back.

This is a huge shift in thinking because when we strecth only becuase it hurts (rehabilitative) and start stretching becuase we want to keep it from hurting (preventative) we control our bodies versus having our bodies control us.

Try it your body will thank you!

2010-07-12T07:21:00.000-07:00

Press 5 x 3

Rest as needed

10.9.8.7.6.5.4.3.2.1
-C2B Pullups
-Ring Dips

"If its not fun your not doing it right"

Protien OPTions

2010-07-09T12:51:00.000-07:00

by Jeff S. Volek, Ph.D., R.D.

Proteins provide the body critical amino acids that serve as building blocks for the formation of new muscle. But not all dietary proteins are equal. The major proteins in milk are casein and whey. These two milk proteins are both excellent sources of all the essential amino acids, but they differ in one important aspect—whey is a fast-digesting protein and casein is a slow-digesting protein.

Whey stimulates protein synthesis

Fast-digesting whey means it is emptied from the stomach quickly, resulting in a rapid and large increase in plasma amino acids. This translates into a quick but transient increase in protein synthesis, while protein breakdown is not affected. Whey also has higher levels of leucine, a potent amino acid that stimulates protein synthesis. Whey protein is superior at augmenting protein synthesis rapidly, but this positive effect is short-lived. Consuming repeated doses of whey allows for sustained high levels of blood amino acids and repeated bursts of protein synthesis that provide superior effects on muscle protein balance.¹

Casein offers a positive protein balance

Casein is the most abundant protein in milk. It is relatively insoluble and tends to form structures called micelles that increase solubility in water. During the processing of milk, which usually involves heat or acid, the casein peptides and micelle structure become disturbed or denatured to form simpler structures. As a result, a gelatinous material is formed. This is the basis for casein has a slower rate of digestion, and results in a slow but steady release of amino acids into circulation. Best suited for filler snacks. Not PWO.

My recommendation is that pwo (post workout) shakes should consist of both whey and casein as a recovery drink. Try it.

Cortisol: A Love Hate-Relationship

2010-07-09T11:58:00.001-07:00

Cortisol does a lot of things that are useful for the body in a crisis situation: mainly, it raises blood sugar for quick energy and antagonizes the immune system to suppress inflammation. But each of those actions has negative long-term consequences. To raise blood sugar, cortisol accelerates protein breakdown and muscle wasting. High blood sugar spikes insulin levels and leads to central obesity (and related risks). Chronic immunosuppression increases the risk for infection (so does chronic high blood sugar -- yeast and bacteria eat sugar).

That should explain a few of the effects on the chart, but cortisol has other actions: lowering testosterone, accelerating mineral loss from bones (osteoporosis risk), inhibiting collagen synthesis. It's also neurotoxic, which accounts for memory loss: high cortisol levels cause the hippocampus to lose volume. If you're still curious about pathological effects of cortisol, google "Cushing's Syndrome."

Thanks Jenny!

Recipe: Bugs on a Log

2010-07-08T22:29:00.001-07:00

Ingredients:
1 stalk celery
2 teaspoons of nut butter (I like Trader Joe’s Roasted Almond-Flax Seed Butter)
6 berries (blueberries, raspberries, blackberries, or sliced strawberries)

Directions:
Wash and dry celery then cut in half. Spread nut butter on celery. (I’m pretty sure celery was created solely for the purpose of acting as a vessel for nut butters). Place berries on top of nut butter. I like to alternate different kinds and colors along the “log” for dramatic effect. Make an extra one for yourself so you aren’t temped to eat the kids’ snacks, sending them into a fit of rage. Serve.

WOD: Snicker's Crunch

2010-07-06T12:52:00.000-07:00

"Snickers Crunch"

For Time:
100 Feet-to-Bar
100 Abmat Situps (unachored)
100 OHS w/Barbell
100 Abmat Situps (anchored)

7 Major Problems in the Typical American Diet

2010-07-02T08:57:00.000-07:00

1. NOT ENOUGH PROTEIN
-current protein consumption is at 15% of daily calories.
-Paleo diet recommendation is between 20-35% of daily calories
-quality of meat is also important.
-grass fed is better than grain fed.

2. TOO MUCH OF THE WRONG CARBOHYDRATES
- cereal grains are literally best left for the birds.
- sugar and sweeteners are compounding the problem
- high fructose corn syrup is killing you

3. NOT ENOUGH FIBER

4. TOO MANY BAD FATS
-cereal doesn't help
-Milk doesn't help, either
-vegetable oils are unbalanced with high Omega 6:3 ratio
-Trans fats are terrible

5. TOO MUCH SALT, NOT ENOUGH POTASSIUM

6. ACID-BASE IMBALANCE
-everything you eat reports to your kidneys as either acid or alkaline. Fats are nuetral.
-excessive dietary acid can raise blood pressure and increase risk of kidney stones.

7. NOT ENOUGHT PLANT
-vegetables are a great source of vitamins, minerals and antioxidants.

I TRAIN

2010-06-30T10:25:00.000-07:00

BY CFJAX
-I train in a box. It has walls...sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn't know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.

-I train where advertising is sacrilege. I train where I am a walking advertisement.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder...not elevator bullshit. Real music.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my baggage that is meant to be burned at the door.

-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are JERKs, because they truly want to make me better at life, and want success for me not injury. A poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.

-I train in a place void of gossip. Rumors are unwelcome at all times .Drama queens are eaten alive where I train.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.

-I train where I am confronted everyday by food Nazis who wont allow me to eat crapand call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I'm old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.

-I train because laziness sickens me, and preventable disease is exactly that...preventable through effort, not medication.

-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don't care, that's how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

-I train with people of every walk of life, and if I cared about status...someone would make me leave.

-I train where education daily is paramount, and if I'm not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better....they aren't allowed to train with me.

-I train with people that make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday.

-I train in a community dedicated to the whole. The success of the many. This is the reason we all change and progress so fast. Where I train its not about "I"....its about "us".

I train....what the hell do you do?

Lectins, Phytates, Gluten...need I say more?

2010-06-11T15:02:00.000-07:00

Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it's eating may suffer damage or death. … Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream. Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. What is not so speculative is that once you're leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate.

Lectins And Phytates And Gluten, Oh My!

Along with lectins, there are two other components of grains that are detrimental: phytates and gluten. As the Weston A. Price Foundation points out in the article Be Kind To Your Grains:

Phytic acid, for example, is an organic acid in which phosphorus is bound. It is mostly found in the bran or outer hull of seeds. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss.

Gluten is the protein component of wheat grasses (wheat and its derivatives rye, barley, durum, etc). It is made up of the proteins gliadin and glutenin and is quite the gut irritant. Even for people who don't exhibit overt celiac symptoms, gluten is known to be a gut irritant and a component of developing a leaky gut.

It can be argued that the cultivation of grains made civilization possible and opened the door for mankind to live long and comfortable lives. Problems occur when we are cruel to our grains—when we fractionate them into bran, germ and naked starch; when we mill them at high temperatures; when we extrude them to make crunchy breakfast cereals; and when we consume them without careful preparation.

Grains require careful preparation because they contain a number of antinutrients that can cause serious health problems. This is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss.

Most of these antinutrients are part of the seed’s system of preservation—they prevent sprouting until the conditions are right. Plants need moisture, warmth, time and slight acidity in order to sprout. Proper preparation of grains is a kind and gentle process that imitates the process that occurs in nature. It involves soaking for a period in warm, acidulated water in the preparation of porridge, or long, slow sour dough fermentation in the making of bread. Such processes neutralize phytic acid and enzyme inhibitors. Vitamin content increases, particularly B vitamins. Tannins, complex sugars, gluten and other difficult-to-digest substances are partially broken down into simpler components that are more readily available for absorption.

Got Beef?

2010-06-08T15:40:00.000-07:00

Comprehending all the different cuts of beef can be a little confusing. For example, did you know that a strip steak, New York strip, Kansas City steak come from the same section of beef? The diagram below depicts all the cuts found on your typical bovine.

Click image to enlarge

Beef is muscle tissue. The first thing that must be understood is that frequently used muscles are tougher and generally require long, slow, moist heat cooking methods to loosen their connective tissue, while lesser used muscles are tender and need dry heat methods. Moist heat cooking methods for beef include braising, boiling and stewing. Dry heat methods include sautéing, grilling, roasting, and broiling.

The chuck, brisket, round and shank are the most exercised muscles and hence, the toughest. A pot roast can be made from chuck via braising, (cooking the meat in a small amount of liquid for an extended period of time). Chuck is also useful for stew meat, making stock, and ground beef. Your average hamburger is mostly ground chuck.

The round includes the top round, bottom round, heel round, eye round, and rump roast. Sometimes ground beef is made from the round as well. Although all round cuts are tough, the top round is the tenderest, relatively speaking.

The short plate and flank contain meat of medium toughness. The muscle fibers are relatively coarse but contain sufficient intramuscular fat to maintain tenderness. Mexican fajitas are often made from marinated strips of flank steak.

The rib, short loin, and sirloin render the most delicate cuts of beef. Broiling, grilling, sautéing and roasting reign supreme here. Rib steaks, rib eye steaks, (without the bone), and rib roasts, naturally come from the rib. The sirloin provides a variety of sirloin steaks differing on where in the sirloin they are cut from. Sirloin can also be ground and mixed with ground chuck for hamburgers.

Finally, the best of the best, the short loin. Picture a porterhouse or T-bone steak. The larger side is referred to by all the names at the top of the article: top loin, strip, New York strip, shell steak, etc. The smaller side is the tenderloin or filet mignon. The porterhouse and the T-bone are the same except that the porterhouse is cut from the larger end of the short loin and thus provides more of the filet mignon. Both the top loin and the tenderloin can be cut into individual steaks, or larger roasts. In the case of the top loin, the steaks may or may not be attached to the bone. The tenderloin is always boneless except when part of a porterhouse or T-bone steak.

Hope this helps next time your at the butchers shop looking for a deal. Surprise them with your new found wisdom.

Basics of Beef Cuts

WOD: Hang Dead

2010-06-04T16:01:00.000-07:00

"Hang Dead"

10-9-8-7-6-5-4-3-2-1
C2B Pullups
Feet-to-Bar

Penalty: Everytime you drop from the bar you must complete 5 (five) burpees.

International Rules: Olympic Weightlifting

2010-06-04T07:36:00.000-07:00

Weight Class Rules

Athletes in the sport are divided in several weight classes and placing is based on the total weight lifted on the two main lifts.
At the 2004 Athens Olympic Games, men competed in eight bodyweight categories: up to 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg and +105kg. Women participated in seven categories: up to 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, and +75kg. The programme of events for the 2008 Beijing Games is the same.
Only two weightlifters per country are allowed to compete in each weight class.
If the number of entries for a weight class is too big (over 15 entries, for instance) then it can be split into a couple of groups; Groups A and B with Group A being the strongest performers (where performance is based on what they estimate they'll be capable of lifting). Once final results are collected for all groups, then the results are all combined for the weight class and ranked. The highest score wins gold, the one that follows bronze, and the third highest takes bronze.

Weightlifting Equipment Rules

Men and women are to use different barbells. Men use barbells weighing 20kg and 15kg respectively.
Each bar must be equipped with two collars weighing 2.5Kg each.
The barbell is loaded in progression of lowest weight to heaviest weight. The barbell is never to be reduced to a lighter weight once an athlete has has performed a lift with the weight announced.
The minimum progression weight after a good lift is 2.5kg.
The time limit for an athlete to begin an attempt after being called to the platform is one minute. At 30 seconds remaining there is a warning signal. The exception to this rule is when a competitor takes two attempts one after the other, in which case the athlete may rest up to 2 minutes. In such case, the athlete also gets a warning after 90 seconds have elapsed without a lift.

How The Sport Is Judged

Each athlete is allowed three attempts at each chosen weight for each lift.
Three referees judge the lift.
If the lift is successful, the referee immediately hits a white button and a white light is turned on, indicating the lift as successful. In this case then the score is recorded.
If a lift is unsuccessful or deemed invalid, then the referee hits the red button and a red light goes off. The highest score for each lift is the one that gets used as the official value for the lift.
Once the highest value has been collected for each lift, the total weight lifted in the snatch is added to the total weight lifted in the clean and jerk. The lifter with the highest combined weight lifted becomes the champion. In the case of a tie, then the lifter whose body weight is less becomes the champion.

(an impressive meet at 180#)

Slam Poetry: Beethoven

2010-06-03T10:24:00.000-07:00

What you are, you are by accident of birth; what I am, I am by myself. There are and will be a thousand princes; there is only one Beethoven. Ludwig van Beethoven

Read His Story Here

"The sunshine vitamin"

2010-06-01T10:35:00.000-07:00

Vitamin D supplementation

Here's a great article on Vitamin D. Many of us are deficient in this often overlooked "sunshine vitamin," especially during the winter. Deficiency inhibits optimal recovery and immune system function. There are two ways to get adequate levels: by spending adequate time in the sunshine (actual time depends on your skin tone), or by supplementation with a vitamin D-3 supplement (Cholecalciferol). Most people would be best off with 5000 IU perpetually or with 10000 IU for about a month, scaled back to 5000 IU, depending on initial deficiency. Deficiency can be measured via simple blood test. Just so you know I'm not hawking useless supplements, I only spend money on stuff that I see to be essential. Vitamin D has now been added to my short list of dietary supplements that I take: post workout whey isolate, Centrum multivitamin, and fish oil.

Vitamins

2010-05-26T12:39:00.000-07:00

Vitamins are divided into two distinct groups: Fat-soluble and Water Soluble

When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them.

Fat-soluble vitamins are happy to stay stored in your body for awhile — some stay for a few days, some for up to 6 months! Then, when it's time for them to be used, special carriers in your body take them to where they're needed. Vitamins A, D, E, and K are all fat-soluble vitamins. (I use the acroynm ADEK to remember)

Nutritional Label
Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate (pee).

So these kinds of vitamins need to be replaced often because they don't stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins — B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.

In many cases taking a multivitamin is the surest way to complete an already healthy nutritional plan. The best multi that I have seen thus far is OPT's VMG (vitamins,mineral,greens) formula. It's bit more costly than other OTC mutivitamins but you can be sure the quality of his supplements are straight from mother earth.