12 Feb
by: Published in Uncategorized

Strength:  25 mins to find:

20RM Front Squats
20RM Push Press

WOD 1: 8 x 100M Row

10 Burpee penalty for going over:

22.5 / 25.5 seconds

1:20 rest between rows

WOD 2: 8 x 100M Row

15 Burpee penalty for going over:

18.9 / 22.9 seconds

1:20 minute rest in between rows


Food contact…

Imagine that it takes you 30 minutes to eat each of the following:

1 pound of grapefruit
1 pound of cotton candy
1 pound of salted crackers
1 pound of soda / beer

Each of those foods may appear completely innocent (sorta), but the fact that your teeth had contact with the food for 30 minutes, that once innocent food (sorta) can cause a lot more dental damage.  The acidity can erode your dental structure.  The sugar (expecially sticky sugars) can drill through the teeth.  The salt can dry out the mouth, which will not produce as much saliva, which is what breaks down the germs in your mouth.  The soda / beer does all three of those things pretty well all on it’s own.

These are the effects of wear and tear over a long period of time, but it is still important to be aware of the little things.  Remember, anyone who has weighed 600 pounds got there slowly but surely.  A little damage today multiplied by 15-20 years can give you some serious problems in the future.

One way to look at this would be to avoid certain foods or to not have long food contact with certain items.  Another way of looking at it would be to chug or demolish foods and beverages as quickly as possible.  I hope you know which one of the two these talks have been insinuating.  And odds are that if you are smiling right now, you are thinking incorrectly.




11 Feb
by: Published in Uncategorized

GS: EMOTM for 10 minutes:

Odd: 3-5 Muscle Ups / 6-8 Chest to Bar or 5-6 Ring Dips
Even: 30 Double Unders

WOD 1: 2 rounds for time:

10 Front Squats (115/75)
30 Push Ups
10 Front Squats (115/75)
30 No Squat Wall Balls (20/14)

WOD L2: 6 rounds for time:

9 Overhead Squats (115/75)
6 Handstand Push Ups


Paleo 201:  Episode six…

There are two things I’d like to address today:  Thing one is eating for performance and thing two is called “Just because it’s paleo…”  Let’s go!

Thing one…

If you have been eating ice cream sandwiches and cheese crackers and are still merrily enjoying your performance in CrossFit and everything is going according to your aesthetic plans, then good for you!  Other than the ultimate demise of your health, there are no real reasons to change courses.  That is, of course, unless you want to improve your performance to superhuman* levels (* just like CG).

Improving your diet for the sake of performance is a little different than improving your diet for the sake of improving your health.  There is a good chance that the proper diet of an athlete has more protein to support the building of muscles, a lot more fat to support levels of satisfaction (as far as hunger goes), and more/a lot more carbohydrates to give the energy needed to perform like a champ.  Not that you are going to get fat, but along with experimentation, the dismissal of vanity will be very important in order to really eat for performance.

Furthermore, it will be important to also note some other fine points:

Your Post-WOD meal will be crucial for recovery (hint:  eat lots of good carbs).
What you eat during your days “On” versus your days “Off” matters (hint:  don’t spike your insulin on rest days).
Remember!!!  Eat for performance – if performance improves good.  If performance does not improve, change things up.
Drink!!!  Water!!!  Definitely drink more water.

Thing two…

Just because it’s paleo…it doesn’t mean you get to eat a pound of cashews
Just because it’s paleo…it doesn’t mean you get to have a sweet potato with every meal
Just because it’s paleo…it doesn’t mean you get to eat a bag of cherries / baby carrots / grapes…
Just because it’s paleo…it doesn’t mean you get to eat a pound of bacon (all the time)
Just because it’s paleo…it doesn’t mean you get to use agave or honey as a sweetener for everything
Just because it’s paleo…it doesn’t mean you get to treat a jar of nut butters as having only one serving
Just because it’s paleo…it doesn’t mean you get to eat a leaf of spinach and call it “having your veggies”
Just because it’s paleo…it doesn’t mean you get to plow through bottle of tequila and soda water
Just because it’s paleo…it doesn’t mean you get to miss the point of trying to eat healthier

What a finish,



10 Feb
by: Published in WODs

GS: 10 min EMOTM of:

Odd: 10-12 Toes to Bar
Even: 10-12 Bounding Box Jumps

WOD 1: For time:

50 Wall Balls (20/14)
40 Sit Ups (20/14)
30 Kettlebell Swings (24/16)
20 Pull Ups

Every minute on the minute perform 4 Burpees

15 minute cap

WOD 2: For time:

50 Wall Balls (20/14)
50 Sit Ups (20/14)
50 Russian Kettlebell Swings (24/16)
50 Pull Ups

Every minute on the minute perform 4 Burpees

15 minute cap


The one about intermittent fasting…

If you have ever thought about IF, please check the following before you consider it:

Are you a woman?
Are you a woman who is pregnant / breastfeeding?
Are you a woman whose hormonal balance may be off / take birth control to control your hormones?
Are you a woman who is premenopausal or menopausal?
Are you currently experiencing a large amount of stress?

If you said “yes” to any of those than IF may not be for you.  Lab trials with rats have shown negative or non-benefical results for the female rats that were given temporary caloric restrictions.  So000000, sorry about that.

If you are a male with low levels of stress then intermittent fasting may be for you!  Caloric restriction for no more than 16 hours per day has shown to have some improvements in both health and fitness.  Please consider the following before you get started:

1)  You need to experiment.  You will only know how much this can benefit you if you try it, so start out small and see how it works.  If you like it, try and increase the time period or your food intake.
2)  IF is not a free pass to eat however you’d like.  If you don’t eat for 12 hours, munching on cake will pretty much undo any potential benefits.  Remember, this is about keeping your insulin levels low.
3)  This is to be done intermittently…not the norm.

Like always, experimentation is key.  Feel free to do some more research (or come to the 201 presentation next time! hahaha).  Good luck and keep track of your results!

Sorry about the late post,



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