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-Inner Struggle -Metabolic Paradigm Shift -It Really DOES Get Better -Wearing Your Shirt
PLUS THE PSYCHOLOGY OF “THE CROSSFIT WHITEBOARD”
com | July 2011 .TRIGLYCERIDE 29 CROSSFIT: SEPARATING FACT FROM FICTIONS The low down on some of those common “myths” and questions regarding CrossFit 38 IT REALLY DOES GET BETTER 46 WHAT IS THE COMMON JAMES MALDONADO Running intervals with CrossFit Brea Endurance If you put in the time and you put in the work it really does get better THREAD Some of the most principled brands in the CrossFit community support one another WODTalk.Content JULY 2011 features 12 TAKE A LOOK AT YOURSELF 16 A METABOLIC PARADIGM SHIFT. OR WHY FAT IS THE PREFERRED FUEL FOR HUMAN METABOLISM Are you content with who you see in the mirror? 22 INNER STRUGGLE When it comes down to it. it’s solely on us to make things happen FORM? FREE FATTY ACID FORM? ETHYL ESTERS? Introducing SFH’s New Super Oil 25 FISH OIL .
Nicholas Blackstone .
LETTERS & PHOTOS email@example.com FEEDBACK.PUBLISHER & EDITOR Chris Elmore CONTRIBUTORS Erik Arevelo Mike Cahill Cesa Ortiz Mark Sission Sam Farina Adam Farrah Dawn Fletcher Sam Sawyar Web Smith Greg Nelson Ken Velez RECIPE Sarah Fragoso COVER PHOTO Red Clover Photography ADVERTISING firstname.lastname@example.org .
SoCal Regionals CrossFit idoG CrossFit Albury Wodonga Amber Barlow|PHOTOGRAPHY San Diego Jessica from Outlier Crossfit Evan age 2 at CrossFit Pensacola World Camp CrossFit .
It is our hope that future publications will include additional sections such as letters from the community. and advertisers for which we are extremely grateful. and inspires individuals to a lead healthy and active lifestyle through CrossFit training and proper nutrition.Welcome to WOD Talk! With the release of this first issue. as well as user submitted inspirational before and after photos. tips and advice from coaches. athletes. we will be publishing WOD Talk Magazine on a monthly basis.com. and a very exciting part of our lives for the past few months. we are very pleased to welcome you to WOD Talk Magazine. First. but we do have some ideas and plans we want to share with you. Beginning a new publication has been an adventure. competitions and conferences. we have chosen to start WOD Talk as a digital publication. Every month you are going to read inspirational stories from athletes. Finally. The views and opinions you read in this magazine are not necessarily those of CrossFit. We do not have a manifesto to present. I would like to make clear that WOD Talk is an independent magazine with no affiliation with CrossFit. We have also included photos throughout the magazine that have been submitted from coaches and athletes to celebrate all of the achievements and hard work happening out there in boxes and garage gyms! In the process of setting up this magazine. we have encountered a great deal of good will. Inc or any of its subsidiaries. Looking to the future. enthusiasm and support from affiliates. mental performance training from sports psychologists as well as Paleo and Zone educational information from the experts in the field of health and nutrition. educates. Our aim is to enrich the CrossFit community by creating a publication that promotes. This has allowed us the opportunity to provide our readers with a FREE magazine that is published frequently and provides a high level of interactivity with our writers and advertisers. Inc nor is it endorsed by CrossFit. An enormous ‘thank you’ must go to our authors who appear in this issue and to all those who have committed to providing content for future issues. Inc or its founders. a discovery. As you can see from the way you are reading this magazine. I would like to invite anyone interested in providing content for the magazine to submit your article and stories for consideration to use at results@wodtalk. we hope you enjoy reading this edition of WOD Talk Magazine and we hope you will consider taking an active role within the growing CrossFit community by contributing to future issues either as an author or photographer. As you read through this issue you will see that the articles in this magazine come from within the community. WOD Talk Magazine Chris Elmore . reviews of events such as seminars.
Its easy to lead others to believe you are something you are not. Its very easy to tell the world how successful you are. Erik Arevelo CrossFit Brea . We all have high expectations. Can you get on the right track with the diet? Can you put all excuses aside? Its so easy to let outside influences get in your way of success. What do you see? What did you accomplish? If you are not satisfied. then do it. then you need to change some things. You know if you have been honest with yourself. At the end of the day. but what are you doing to achieve them. Can you look yourself in the eye and be happy with what you have become? Its very easy to fool yourself when you are with your friends. I have been down the road of disappointment. But if you take a hard look into your eyes. before you go to bed. If you know that you can improve. you just don’t want to. Some are on that road and have no idea. Admit and fix it. you have to take one last look at yourself. and it is a lonely one. I am referring to your eyes. If you can’t look yourself in the eye at the end of the day. The eyes of the individual say it all. “Paleo is too hard”. Stop with the “I don’t have time”. then quench your disappointments and failures with a dose of honesty. That’s not it. you know the truth.Take a look at yourself When you look in the mirror are you content with what you see? I am not talking about your body or your stature.
OH • Primarily works with special needs students • Began CrossFitting to get in better shape for kayaking • Trains at CrossFit Akron BEST TIMES Fran: 13:02 RX Helen: 17:29 Grace: 5:37 Filthy Fifty: 33:24 “CrossFit has put me in the best shape of my life” Squat: 170 lbs Dead Lift: 215 lbs Pull-ups: 9 . OH and tied for 2nd in the Masters Division going into the games.Athlete Profile Betsy Finley Betsy is from Richfield. She is 61 years old and this is her first time competing in the games. FACTS • 3 children • 2 Grandchildren • Assistant principal of two elementary buildings in Hudson.
Coaches Corner It may sound corny or cliché. some might call it tough or unfair. make a change. The 10 burpee penalty is life kicking you down. . and we knew that it was going to be hard. Taking the easy way out will affect no one but you. Check that. It is how you deal with them that defines your character. Life can be real hard. Don’t take the easy way out anymore. when you know you could have done something heavier but might have had to do 20 more burpee’s? Did negative thoughts start consuming your mind. some small.. I call it life. reasons on why you can’t go heavier or faster? Did you eat something you are not supposed to and now that excuse is creeping in? Or maybe you slept 6 instead of only 7 hours last night.how about proving me wrong. I have a personal pet peeve. Taking off weight during a workout. one being kettlebell swings. We knew that no one was going to do 400 reps without stopping. Life happens. The big question is. But how do you respond? Did you go down in kettlebell weight because you didn’t want to do a lot of burpee’s? Did you say that I am fine doing lighter weight. The kick was that if you stopped at all during it you had a 10 burpee penalty (for those who do not know what a burpee is. saying I can’t before you even try. did you accept mediocrity? Did you allow yourself to not give 100% effort and accept mediocrity… I left three dots there because if you did. hard. and so can many things we do in this gym. Coach Mike Cahill CrossFit Coach . When did you the individual knowing not become enough? When was doing it for YOU not enough? Do it for yourself and no one else. Last week we had a workout. In life problems come about all the time. it’s similar to an ‘up-down’ or an 8 count body builder with only one push up). too easy to not train or do the right thing when no one is watching. It is too easy to hide. Elevate your mental fortitude inside this gym and I guarantee it will translate to life outside the gym. without a doubt. some major. not me. or making some excuse for the task at hand. Do you take weight off during a workout because it’s hard? Do you say “I can’t” before you even try? If this repeatedly happens I am going to take a ‘wild guess’ on how you deal with problems that life gives you. life throws you curveballs. put a foot down and say you’ll never accept mediocrity ever again. it went to the tune of 100 reps of 4 different exercises. and life definitely kicks you down. we knew that your forearms would give out. but I whole-heartedly believe that the things we do inside the gym has direct correlation with how we deal with problems in the outside world. how about proving YOURSELF wrong.
or Why Fat is the Preferred Fuel for Human Metabolism There’s a good reason so many people (mostly the sugar-burners. veg*ans. But logic doesn’t rule when you are stuck in the Carb Paradigm. HEDers. The truth is. so they live their lives in a fear of running low. always with some carbs. In fact.A Metabolic Paradigm Shift. . so I still see some misguided bloggers decrying the Primal Blueprint eating strategy as potentially harmful for its relatively low carb intake or stating that my advice to “generally keep carbs under 150 grams a day unless you’re an athlete” is ridiculous. They remain slaves to the antiquated notion that glucose is the king of fuels. How many more times do I have to overhear a trainer advising a still-portly client to “eat 5 or 6 small meals throughout the day. It boggles my mind that such a large segment of the so-called health and fitness community would continue to defend high carbohydrate diets with such tenacity. It should all be very obvious by now. body-builders. Becoming an efficient fatburner is the major premise of the Primal Blueprint eating and exercise strategies. so you keep your blood sugar up and don’t go into starvation mode. Primal approach to eating is a better choice for health and fitness: their fundamental paradigm – the core theory that underpins everything else in that belief system – is flawed.”? It’s time to stop this nonsense and reframe the current views of human metabolism to accurately reflect the two and a half million years of evolution that shaped the current human genome – a perfect DNA recipe that fully expects us from birth to function largely on fats. you can literally reprogram your genes back to the evolutionary-based factory setting you had at birth – the setting that offered you the opportunity to start life as a truly efficient fat-burning organism and to continue to do so for the rest of your life as long as you send the right signals to your genes. It follows logically that if you can limit carb intake to a range of which is absolutely necessary (and even up to 50 grams a day over) and make the difference up with tasty fats and protein. we actually require only minimal amounts of glucose. whose disparate group includes fruitarians. Under normal human circumstances. it is this blind allegiance to the “Carb Paradigm” that has driven so many of us to experience the vast array of metabolic problems that threaten to overwhelm our health care system. most or all of which can be supplied by the liver as needed on a daily basis. the USDA and virtually every RD program in the country) can’t seem to grasp why a lower carb. The studies keep piling up indicating that carbohydrate intake is the major variable in determining body composition and that excess glucose from carbohydrate intake (especially from processed grains and sugars) is the primary culprit in obesity and in many disease processes. fat is the preferred fuel of human metabolism and has been for most of human evolution. The simple SAD fact that carbs/glucose are so readily available and cheap today doesn’t mean that we should depend on them as a primary source of fuel or revere them so highly. most MDs.
if we want to be ready and able to exercise frequently and strenuously to burn off our stored fat. FURTHERMORE. But unless you love to work out incessantly and have really lucky familial genes. the Carb Paradigm is an unsustainable and ridiculous literal and figurative treadmill. Sure. BUT if you’re working out regularly.com @CompeteEveryDay . which will have additional deleterious effects. the above scenario plays itself FAITH WORK HEAL TH DREAMS RELATIONSHIPS CompeteEveryDay. and certain organs humming along and the muscles primed for activity. it’s almost impossible to maintain a calorie-restricted regimen and still be able to work out hard enough to burn appreciable calories. If you are one of the 60+% of the American population who is overweight. HOWEVER. skipping a meal or fasting) will cause cortisol to rise. there are exceptions. AND. Sheesh. because we can’t store very much glucose (as glycogen in liver and muscles). we need to provide a continuous source of glucose in the form of exogenous carbohydrate (high carb meals) to keep the brain. blood. AND any lack of regular glucose refilling (i.e. a self-fulfilling prophecy for most people who tend to gain weight steadily and insidiously over the years and wonder why. THEREFORE. if we don’t feed ourselves enough carbohydrate every few hours. like the driven and genetically gifted types. an excess of glucose in the bloodstream is known to raise insulin and will predispose excess calories (from all sources) to be stored as fat. refuel on carbs and not add much body fat (hey. the only way to lose weight is to restrict calories (calories in<calories out). BUT. we need to eat lots of complex carbohydrates between workouts to refill our glycogen stores.It’s time for a Metabolic Paradigm Shift within the health and fitness world. And ULTIMATELY. The Faulty Carb Paradigm “Logic” Goes Something Like This The basic underlying assumption is that glucose is the preferred fuel of most cells. our blood sugar will drop and we’ll go into “starvation mode” and cannibalize our precious muscle tissue. who can train long hours. I was one). we should also be doing a lot of moderate-to-heavy cardio or lifting activity most days to burn off this excess stored body fat.
The team at Iron Edge will help you get exactly what you need so you can beat the clock. The same can’t be said for going too long without protein or fat.au/crossfit or call 1300 85 40 50 today. Think about this: there is actually no requirement for any “essential dietary carbohydrates” in human nutrition. Iron Edge are a proud supporter of CrossFit events and participants around Australia. that doesn’t make it right. Of course. Naturally. as a result.Sand bags . Sure. given an unlimited supply of glucose and regular refilling of glycogen stores. Fat is.out because you have spent your life programming your genes in the direction of being an effective sugar burner and. you head down the path to insulin resistance and/or obesity. but it sure makes it appear as if glucose is king. With a full range of CrossFit gear in stock and deliveries Australia-wide. But skeletal muscle can burn fat with great efficiency (and far less oxidative fallout) at relatively high outputs for very long bouts. ® .ironedge. Products include: Kettlebells Bumper plates Ropes CrossFit timers Weightlifting bars Gymnastic rings Resistance bands Speed ropes Wall balls Technique plates . have become dependent on a fresh supply of sugar (carbs) every few hours. The lack of regular access to food and READ THIS OR FINISH LAST If training is important to you then it's imperative you get the right equipment. you can be well on your way in the next few days. provided you get adequate dietary protein and fat. and provided you actually do some exercise. in the presence of all that glucose. The Problem: The Basic Assumption of the Carb Paradigm is Wrong Glucose is not the preferred fuel of muscle cells under normal human resting metabolic conditions or even under most normal human movement patterns (exercise). The body can shift carbohydrate oxidation to keep up with intake.Plus more To get a full brochure delivered to your door please visit www. your genes will eventually get the signals to up-regulate the enzyme systems. if you don’t exercise. What makes it worse. Cardiac muscle actually prefers ketones. The Evolutionary Model Fat and protein were the dominant macronutrients (when food was even available) over the majority of our two-and-a-half million years as evolving humans. It’s possible to live a very long and healthy life never consuming much – if any – in the way of carbs. skeletal muscle will burn through it during exercise the same way a fire burns through kindling when that’s all you have to offer. Our survival as a species has depended on these evolutionary adaptations away from glucose dependency.Weightlifting shoes . improve your PB and pulverise the competition.com. pathways and receptors involved in sugar-burning and fat storage and they’ll downregulate all those involved in accessing and burning fat for energy. Cut too far back on either of those macronutrients and you will eventually get sick and die. and the brain can run just fine (maybe even optimally) on a blend of ketones and minimal glucose. Entire civilizations have existed for ages on what is practically a zero-carb diet.
easy access to fats as fuel. Our movement patterns were such that we never required large amounts of glucose or that we needed to store very much glycogen. we have a virtually unlimited storage capacity for fat (like 100.000 grams or close to a million calories on some people). Much more than that is toxic. can only store about 100 grams of glycogen.a scarcity of carbohydrates for much of this time necessitated that we adapt efficient pathways to readily store and access body fat for energy if we were to survive day-to-day and generation-togeneration. the total amount of glucose dissolved in the bloodstream of a healthy non-diabetic is equivalent to only a teaspoon (maybe 5 grams). Less than a day’s worth. and that glycogen isn’t even available to provide fuel for the brain. needing maybe 120 grams a day in people who aren’t yet on a low carb eating program. In fact. the main back-up glycogen/glucose storage facility for the brain and other glucose-burning organs. Dietary carbs were insignificant. It was predominantly fats. we just didn’t need much. The brain is the major consumer of glucose. At any one time. Low carb eating reduces the brain’s glucose requirements considerably. barely enough to run for 90 minutes at a reasonable clip. when you consider how ridiculously small the body’s glycogen reservoirs are. ketones and the minimal infusion of glucose via gluconeogenesis that got us here. So How Much Glucose Do You Really Need? Much less than most people assume. is it? Several studies have shown that under normal low MET conditions (at rest or low-to midlevels of activity such as walking and easy work) the body only needs about 5 grams of glucose an hour. between our copious fat storage capability. you understand that it would have been impossible for us to survive as a species if glucose were truly the “preferred” fuel. Meanwhile. and those who are very low carb (VLC) and keto-adapted may only require about 30 grams of glucose per day to fuel the brain (and little- . The liver. much less than that and you pass out. The reason glycogen storage wasn’t necessary is because. gluconeogenesis and ketones. And that’s for people who aren’t yet fat-adapted or keto-adapted. That’s not much range for a so-called “preferred” fuel. Your muscles can only hold another 350-500 grams. Evolution tends not to reward structures or functions that take up unnecessary space or waste energy.
our genes expect us to function optimally when we consume fats and can easily access our stored fat. It acknowledges that fat cells are designed to release stored fatty acids as required. especially during times of scarcity or fasting. please understand that I am not carb phobic. It increases insulin sensitivity. under which the human species has thrived quite effectively for two and a half million years. unless you are a physical laborer or are training (exercising) hard on a daily basis. having explained all this. when you get rid of that The Fat Paradigm.to-none to fuel the muscles at <75% max efforts). Now then. Low carb isn’t even the main objective of eating in the PB: eliminating grains. In other words. The Fat Paradigm acknowledges that the body is able to manufacture adequate glucose as needed. sugars and seed oils are the primary objective. I actually permit more carbs in the Primal Blueprint than many other low carb eating strategies. recognizes that human metabolism is pre-programmed by evolution to be primarily fat-based (the real preferred fuel). Of course. Twenty of those grams can come from glycerol (a byproduct of fat metabolism) and the balance from gluconeogenesis in the liver (which can actually make up to a whopping 150 grams a day if you haven’t metabolically damaged it with NAFLD through fructose overdosing). I prefer to view carbs as the “elective” macronutrient. however: you can’t train long and hard day-in and day-out in the fat paradigm. It acknowledges that most typical human movement . Bottom line. you probably don’t ever need to consume more than 150 grams of dietary carbs – and you can probably thrive on far less. Many PBers do very well (including working out) on 30-70 grams a day. as a tool to use to manipulate your glycogen levels as needed. and allows for a normal and healthy drop in hunger and cravings. but can draw on glycogen when energy bursts are required (and which can then be replaced over time). There is a downside. It acknowledges that fat (and cholesterol) are not the proximate cause of heart disease. once you become fat-adapted. It allows for intermittent fasting as a means of accelerating fat loss without sacrificing muscle tissue. modulates energy and mood swings. The Fat Paradigm patterns can be fueled almost entirely by fats and/or ketones (PDF) if need be.
crap and naturally limit your carb intake to veggies. For most of the population.MarksDailyApple. I am factoring in the concept that many people are at the effect of a familial genetic predisposition to storing fat easily under the carb paradigm (the 60+% overweight). age. I would bet that they also are selective about the carb sources and do a better job of controlling overall calories. depending on their size. etc. you almost invariably decrease carbs to under 150 grams a day. I am also factoring in the drop in metabolism that happens naturally with age. that 150 mark remains a good average level for maintaining ideal body composition. root tubers and a few fruits. I came up with a simple Carbohydrate Curve a few years ago that offers a pretty concise picture of where most people ought to fall if they are seeking optimum health and energy. weight. as well as the fact that PBers don’t NEED to purge and refill glycogen stores every day via exercise. so there’s little excess to store. goals. there are some people (a small percentage of outliers) who might maintain pretty decent body composition at up to 300 grams a day on little exercise. Now. And that emulates our ancestral dietary intake. Yes. I am finding that the Curve is pretty much spot on for a large segment of the population.com . sex. many hundreds of thousands of user experiences later. When I say generally that a chronic intake of over 150 grams of carbs can lead to insidious weight gain over a lifetime. Mark Sisson http://www.
One who now is working hard at CrossFit day in and out is no more. and more importantly. Follow me on this thought process. and sometimes painful journey to reach new goals. . driven. a very personal. personal achievement. This is one of the things that I most admire about our sport and our drive. You see they both are on different physical playing fields but in many way they share one thing. coaches. when the “rubber meets the road” it’s solely on us to make things happen.INNER STRUGGLE By Cesa Ortiz As the Regional games approached. I’ve seen so many athletes over the past few years hit new PRs and strive over and over again to accomplish a goal until success is finally the outcome. The beauty with this though is that it isn’t specifically standards driven so much as it is personal results driven. NO LESS thrilled about a 12” box jump than the seasoned 23 year old “Firebreather” who finally reached 48”. and families that allow us to devote so much time to our passion. no matter how bad we wish they would. At the end of the day though. No one is going to swing that 2 pood kettlebell or drive up that last overhead squat for us. CrossFit is such a community driven activity and I’ve spoken before about the support system that we each posses in our training partners. focused. The 35 year old man or woman who has allowed themselves to reach a complacency in fitness. I spent more and more time thinking about the struggle within us all to compete and become Better Than Yesterday.
Every weekend hoards of Americans run half marathons or whatever ––distance races knowing they’ll never place. it is up to us to embrace that very real. I’ve said this before and I’ll say it here in this forum. to conquer something new. There burns a fire in each of us.. This week as you walk in your box and get ready to get to work. South Dakota & Vermont 3 Data above was gathered from the CrossFit mainsite at http://www.crossfit. “The iron ore thinks itself senselessly tortured in the blast furnace... They have a never ending desire to be better. The tempered steel blade looks back and knows better. they are the same as all of us.com . but it’s still in there. and somewhere in all of us that fire still burns. there is something to be said about inclusion in all things. very personal struggle and allow it to transform us into what we are meant to become . and drive themselves to their own limits. you posses not only the means to conquer your personal goals but push that line of impossible to possible. our fullest potential. but they do it anyway. albeit some feel it more than others. remember that within you.why? I truly believe in my heart of hearts it’s just ingrained in us as humans to push the limits and find new boundaries for ourselves. At the root of them though. Since the beginning of time man has behaved in this manner.” Cesar Ortiz Fight Through State with the most number of affiliates: California 327 22 City with the most number of affiliates: San Diego Number of affiliates in North Dakota.2468 Number of CrossFit Affiliates listed on the CrossFit mainsite It’s amazing to see the athletes at these regional’s doing what many would think humanly impossible and do it in a manner that makes most just shake their head and wonder how. Crossfit is simply the medium in which we test ourselves..
Greg Amundson (left) and J. Nessa (right) photo by RX Jump Ropes .C.
However. It is true that omega 6 fats are essential fats. Fish oils also contain other fats.Fish Oil Triglyceride Form? Free Fatty Acid Form? Ethyl Esters? Introducing SFH’s NEW SUPER OIL SO3 By now most of us know that the “active “omega 3 fats are EPA and DHA. What about potency??? Omega 3 fats are totally safe to ingest and in most cases more is better.0 grams/day is adequate to lower serum triglycerides and to provide “lipid” health. The question about how much for optimum health and fitness depends on the amount of rigorous exercise that you undertake per day/week.a. we ingest far too much omega 6 fats in out diets…even clean diets!! Also remember that the omega 6 fats are inflammation drivers (pro-inflammatory). Good fish oil should contain as little omega 6 fats as possible. Another key point is that unlike “processed sugar. the other omega 3s such as ALA are much less active and require conversion to EPA in our bodies to be active. where fast absorption is a big negative. The bottom line is that without question one should take liquid omega 3 oils and when possible on an empty stomach! Liquid omega 3 fats are absorbed better than omega 3 in capsules or even omega 3 in fish. Why is this the case? It is all about the Law of Mass Action. it is best to liberate via triglyceride lipase “anti-inflammatory” fats than fats that drive inflammation. Companies that still advertise a “mixed” product containing both “essential fat groups (omega 3 and omega 6) are not sticking to the facts of science. load up on omega 3’s stored as triglycerides.k. By elimination.0 grams may be adequate for . triglycerides. Thus it makes sense to The clinical data would suggest that for normal non athletes about 4. a. Omega 3 fats compete with Omega 6 fats for membrane storage sites and also for positions on fat storage molecules. Doses as low as 3. Triglycerides are a major way we store fat in our bodies. fast absorption of omega 3 fats is essential to optimize health benefits. The more time in the pain cave the more omega 3 oil that is needed to counter inflammation. Thus when you exercise and burn fats.
the clean eating. using natural flavors and NO soy based VIT E. most omega 3 oils use a soy based Vit E oil as an anti-oxidant. . the question still remains: How much should I take? To properly answer this question would require a measurement of omega 3 fats in your cell membranes (red blood cells) and At SFH we formulate our oils naturally. our product has been very effective for controlling inflammation induced by rigorous exercise. EPA and DHA may be prepared naturally and delivered in the triglyceride form.lowering the incidence of sudden cardiac death. the actual dose needed to optimize health and fitness will vary. Inflammation is present after every workout and also present in everyone’s body (“silent inflammation). one may want to consider the chemical forms for EPA and DHA. DHA in the triglyceride form and in the free fatty acid form of EPA and DHA. This will deliver between 2700 .5400mg.28 days! The 10oz bottle will last someone who is taking 3500mg/ day . The most expensive forms are usually the ethyl esters of EPA. Even when we eat a clean diet. if not impossible to reach this number.8%. These products require chemistry to make the ethyl ester form of EPA. When in doubt more is better and more will not hurt you (caveat if you are on blood thinners or allergic to fish or shrimp) consult your healthcare provider. Further our clinical research indicates that our oil is absorbed more efficiently. The 6oz bottle will last a person who is taking 3500mg/day . usually a result of cardiac arrhythmias. For these reasons. This makes the molecules more volatile which allows this fatty acid ester to be separated and concentrated from other fats by distillation. etc you should take more oil … With all this information. Given human individuality (genetic) and diet choices from Paleo to Primal to Neolithic to Mediterranean. If you have pre-existing issues. This observation is so important that we have filed patents on this new formulation. it is hard. with absorption enhancement. SO3 Oil is a mixture of EPA and then correlate content with benefit. is around 6%. Free fatty acids are another major form. This combination of the triglyceride form and the free fatty acid form facilitates the absorption of omega 3 active fats. As we define the optimum dose and quantify the benefits for the serious athlete and the general public. Finally. Our product contains less than 5% Omega 6s. We recommend that you take between 1-2 teaspoons a day of our new SO3 oil. Lastly. it is expected that we can finally optimize omega 3 oil dose and health benefits. With our new super high potency SO3 oil. This takes us to the cutting edge of science. This Vit E oil carries low levels of allergens derived from the GMO processed soy and may actually increase inflammation! Read the labels and avoid soy based Vit E as an antioxidant. in liquid form. (The average American is around 0. This formulation is 50% more potent than our old oil (current product) and delivers over 5400 mg of EPA and DHA in two teaspoons. injuries. One last point. In fact. we will be releasing our findings at SFH.). the most expensive over the counter liquid omega 3 oils are in the all triglycerides form and these products cost between $70 and $80 for an effective month’s supply. no chemistry.46 days! Why you shouldn’t take less then 3500mg a day? Inflammation is the root cause (initiator) or sustaining contributor of most chronic diseases. In addition to our 10oz bottle we will also offer a 6 oz bottle at a lower price then our original 10oz bottle. Our studies at SFH suggest that the optimal amount of EPA and DHA fatty acids combined should be about 10% of the available fats in the cell membrane. omega 3 oil taking adult. BUT WE CAN AND HAVE DONE MORE!!! Allow us to introduce our best ever omega 3 oil: SO3 OIL.
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and safe.com . steady. • GRAPPLING STRENGTH: Pull-ups & Chin-ups help any sport which involves gripping.Now Available In 3 Different Sizes! STUD BAR IS A GYM-QUALITY PULL UP BAR MADE FROM WELDED 14-GAUGE STEEL WITH TRIANGULAR GUSSETS FOR ADDED STRENGTH Kipping Machine PRODUCT FEATURES: Our mounting holes center on your existing ceiling or wall studs at 48” for easy mounting. I’ve got mine. (Wood mounting hardware included) Hammertone powder coated finish Stud Bar comes in 3 different sizes to accommodate different ceiling heights.” . That’s how cool your bar is. but several magnitudes more durable.GREG GLASSMAN. This stresses your body. attached to my home gym ceiling and I love it. grappling & pulling.StudBarPullup. CrossFit Founder To Order. like Mixed Martial Arts or Rock Climbing. Visit www. Stud Bars 48” width allows for wide grip pull ups Add gymnastic rings or fitness bands for more exercise options and you can turn your ceiling into a gym! INCLUDES E LIFETIMY! WARRANT Benefits of Pull-ups & Chin-ups with the Stud Bar Pullup: • BUILD MUSCLE: Pull-ups & Chin-ups force you to lift your own bodyweight. “Your pull-up bar is one of the few original contributions to that exercise I’ve ever seen-as cool as the door gym. building the muscles of your arms & back. • CARRYOVER: Get stronger at Pull-ups & Chin-ups and you’ll get stronger on • SHOULDER HEALTH: Balancing press exercises like the Bench Press with pull exercises like Barbell Rows & Pull-ups prevents muscle imbalances. the opposite movements: the Overhead Press & Bench Press.
So here’s the low down on some of those common “myths” and questions regarding CrossFit: MYTH: CrossFit is so hard. it’s up to you to determine how hard you want to work… how much you want to push past your comfort zone. MYTH: CrossFit is reckless. TRUTH: That’s a bunch of malarkey! Oh. and 2) up to you as to how intense you make it. success stories and CrossFit devotees out there. resistance and challenges that are within your abilities. if at all. CrossFit is 100% scalable to the ability of the athlete so that the work that you put into the WOD (Workout of the Day) is 1) inclusive of weight. The intensity of CrossFit is what makes it appear to hard to those who don’t know CrossFit. safer than a typical gym because of the supervision included Alexis Adames Corporal CrossFit . there’s no doubt you’ve probably heard a few negative thoughts mixed in with the volumes of science-backed results. patient and work hard. TRUTH: CrossFit is hard…it’s as hard as you make it. sorry. And since intensity is relative to the individual. in fact.Separating Fact from Fiction By Sam Farina If you’ve heard anything about CrossFit. CrossFit is. it’s only for die-hard athletes. you’ll love the results so much you’ll find yourself WANTING to push a little harder…making it “harder”. Was that our “out-loud-voice”? Compare the two settings below. We think you’ll find that if you are consistent. a lot of people get hurt doing CrossFit.
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squeeze into a padded seat there…. but then again. Unless you hire a trainer. modifying the rep scheme or scaling the actual exercise so you still receive the stimulus and are fully partaking in the WOD. and show up. If you find yourself sore or have aches or pains you’re not sure about. push a lever here. no instruction. Your form is constantly critiqued. the result CrossFit produces are atypical as well! TYPICAL BIG-BOX GYM: You pay your monthly dues. shape or form. While you may not be one-on-one with a trainer. but that’s probably why you see results with CrossFit and maybe not so much in other settings. you are in a dynamic group environment and you are supervised by a qualified and certified personal trainer who is also certified in CrossFit’s methodologies and who practices them on a daily basis. no one ensuring you’re receiving the correct stimulus to see results and progress. cued and corrected until you’re flawless in your performance. Each time you come in. you might as well call your mom or a friend. your coach will scale the WOD to your ability – whether it be lowering the weight. and show up (and if you don’t.Leah Polaski with your membership. You may be performing skills and exercises that aren’t typical of the standard “personal trainer” program. you practice these moves in some way. You work with a coach to learn the foundational moves of CrossFit. If you’re sore the next day or have aches or pains you’re not sure about. the gym holds its breath and crosses it’s fingers and hopes (and prays) you know what the heck you’re doing on the machines! You fumble around. It’s definitely more challenging. As you approach the daily WOD. which are the underpinnings to the daily WODs. and frankly. we call you to find out why!). MYTH: I’ll get big & bulky if I CrossFit and lift heavy weights. your coaches are there to be your resources. because you’re on your own. . TYPICAL CROSSFIT GYM: You pay your monthly dues. no supervision. all the while under the supervision of a coach who has been certified by CrossFit.
• You life demands that your workouts be short and effective. we do not perform that systematic attack on each body part. and 3) ample (meaning a lot of) calories for repair and rebuilding. you are essentially getting personal training at a fraction of the cost. power. but in addition. MYTH: I like cardio workouts. twice to three times weekly at a specific percentage of your 1 rep max for 6-12 reps for 3-5 sets…. 2) a high enough level of testosterone to augment the training. • You want to take your fitness and mindset as to what is possible to a whole new level. With CrossFit. How can I get fitter if CrossFit’s average workout is 20 minutes? TRUTH: It’s much about the intensity of our training. and stamina (among other skills). with the quality of instruction and level of attention you get from the CrossFit Rebels Coaches.that sounds boring already! Our goal is not to strategically and progressively overload each of the major muscle groups – rather it’s to randomly build strength. • You are focused and want results. The reality is. speed. if you look at the monthly rate and a frequency of 4 to 5 times per week. “can I afford CrossFit Rebels?” The question is.TRUTH: Increasing muscle mass or size (“getting bigger”) occurs when three factors are present: 1) progressive muscle overload (lifting heavy weights. • You want the best CrossFit coaching you can find. You will get stronger. the multiple “modes” . and mine are over an hour on average. frequently). not bigger. or less than any other group led workout program in our local area. MYTH: CrossFit is so much more expensive than a typical gym. “can I afford not to train with CrossFit Rebels?” Your answer should be obvious if: • Your health is a top priority. TRUTH: Our rates are actually comparable to. The question is not. You will get faster. not bulkier.
strength. your intensity (power output) will be lower than if you run multiple 400 meter sprints. especially combining the exercises the way CrossFit does (and of course with proper nutrition). greater strength.or exercises we use to change up that long. The majority of our workouts are shorter in duration. the other for functional competence. of course. power. Someone might “look” fit. Greg Glassman. CrossFit’s founder. speed. If your workout is shorter. This is related to fitness.com/archives/ Girevik/Five/interviewglassman. intensity. accuracy.rangeofmotionapparel. slow training – results that include improved body composition (less body fat.” (Source: www. etc. you will not see true results – results from the inside out. and some intensity in your workout. NOT KIND. One is looking for functional dominance. but performance is truly the determining factor of fit. enhanced flexibility and agility…you get the picture. flexibility. [The CrossFit program is scaled] by altering rest. which will lead to a better physiological response. coordination. for those already in great shape…it would have to be to withstand those crazy-hard WODs TRUTH: That statement couldn’t be further from the truth. Competence and dominance manifest and optimize through identical physiological mechanisms. MYTH: CrossFit is only for serious athletes. Let us say that again: PEOPLE’S NEEDS DIFFER BY DEGREE. stamina. while utilizing the same tools (exercises) for everyone whenever possible.powerathletesmag.com . not appearance. you can work harder by nature. No matter who you are or what workouts you do. the longer the effort. balance. with 30+ minute workouts programmed on occasion.. Olympic athletes and our grandparents both need to fulfill their potentials for cardio respiratory endurance. and agility. slow intensity you’re probably used to. If you run 10 miles. load. More and more research shows that shorter duration/higher intensity workouts yield significantly better results than long. not kind. The truth of it is. the lower the intensity. greater speed and power.htm) RoM Apparel www. was quoted in an interview as saying: ”CrossFit believes people’s needs differ by degree. without some heavier weight on occasions. more lean muscle mass).
CrossFit’s model of programming allows for wide variance of mode. or sometimes a mish-mosh of multiple elements -all the while maintaining structure with the programming template. there is a methodology. Sam Farina CrossFit Rebels Clearwater. CrossFit DOES indeed have a method to their programming…in fact it’s called the Theoretical Template for CrossFit’s programming. Sometimes the WODs (Workouts of the Day) are single element days. you’ll surely get your answer. intensity. Yes. there is a methodology. CrossFit programming is a unique blend of metabolic conditioning (aka cardio). rest. Custom sized for each athlete with 5 cable variations for every skill level and work capacity. TRUTH: Those who say that simply don’t know CrossFit. it is mathematically likely that each three-day cycle is a singularly unique stimulus never to be repeated in a lifetime of CrossFit workouts! Yes. exercise. subscribed to the CF Journal.Being fit is not unique to any one sector of our community – it’s a necessity and part of being healthy on all fronts. or engaged a CrossFit Coach with that question. FL Double Unders killing your times? Rx Jump Ropes can get you back in the game! The first jump rope prescribed for crossfitters. In fact. and also happens to be the most fun is certainly the path we choose! MYTH: There’s no rhyme or reason to CrossFit’s programming – they just throw a dart at it. the safest. sometimes two element days…three element days. Order now and recieve 10 % off! Promo code: WODTALK . and an accurate one. If you have attend the Certification Course. contains the best people. gymnastics and weightlifting (powerlifting or Olympic lifting). How you get there is up to you. set and reps. metabolic pathway. but the path that’s the most effective. There’s no methodology as to which workouts come up when.
I wanted to try something different then the standard roast in the oven or slow cooker so after being inspired by watching a recent Food Network show called Chopped. put the roast in the slow cooker on top of the onions. so I made it. Robb Wolf. Everyday Paleo as well as a strength and conditioning coach at Norcal Strength and Conditioning. when one of the contestants rolled a giant elk tenderloin in a coffee spice mixture. You want it to make a nice crust on both sides of the meat. EverydayPaleo. Finally. mild. Place your sliced onions in the bottom of a slow cooker. do not just brush it on!. you will burn your roast. Sarah has mentored under the leading expert in the field. If your pan is not hot enough you will lose your spices. She also holds a degree in psychology. New York Times best selling author of The Paleo Solution.com. . “Paleo Talk” as well as conducts nationwide Paleo Talk seminars and also contributes to several publications and blogs regarding how to successfully introduce and maintain the paleo lifestyle for both individuals and families. beyond description really. place the roast into the hot skillet and sear for 3-4 minutes on each side. you’ll just have to try it for yourself and let me know what you think! Coffee Spice Rub • 2 tablespoons coffee grounds • ½ teaspoon ground chipotle • 1 teaspoon unsweetened cocoa powder • ¼ teaspoon cinnamon • ½ tablespoon garlic powder • 1 tablespoon dried oregano • 1 tablespoon cumin • 1 teaspoon sea salt • Mix all spice rub ingredients together and set aside Roast • ½ tablespoon coconut oil (I tried out a new brand of coconut oil called Kelapo and it’s very tasty. Once the roast has been seared. Serves 6. and down right delicious!) • 2. Sarah is also author of the best selling book. I decided to make my own version and try it on our roast. cover and cook on high for 5-6 hours or on low for 7-8 hours. make sure your pan is nice and hot! Take the spice rub mixture and rub the entire amount into and all over the roast – really rub it in. halved and sliced • ¾ cup water Heat your coconut oil in a skillet over medium to medium high heat. Using tongs.Smokey Roast A nice beef roast is something I crave in the fall or winter months but I had a big ol’ grass fed chuck roast that was asking to be made. but if it’s too hot. The results? So good.5 lb beef chuck roast • 1 red onion. Add the water. and has successfully found true health and wellness for herself and her family thanks to living a paleo lifestyle. Sarah runs the extremely successful podcast. Sarah Fragoso Sarah has a strong passion for helping others acclimate and succeed on the paleo diet and has done so globally with her extremely successful paleo recipe and advice blog.
W. Erik recently was accepted by the Afro Brutality N. Erik recently competed at the CrossFit NorCal Regionals and where he placed 21st. Hi and will soon be taking will soon be the head coach at CrossFit Kailua. He is only 22 years old and is the youngest person to receive the CrossFit Level 2 Certification.A CrossFit Team and will be their first sponsored CrossFitter from Hawaii. Alvarez is best known for being the creator of the “WODKILLA” T-shirt sold by Life AsRx. CrossFit Level 1 Certified CrossFit Level 2 Certified CrossFit Kids Certified CrossFit Olympic Lifting Certified USA Weightlifting Certified CrossFit Gymnastics Certified Pose Running and Military Running Certified CrossFit KettleBell Certified CrossFit Running Certified CrossFit Endurance Certified C2 Rowing with Olympian Erin Cafaro CrossFit Mobility Certified CrossFit Nutrition Certified Certified in General Badassery CERTIFICATIONS LIFE ASRX AFRO BRUTALITY team NWA Sponsors .Athlete Profile Erik “Dirty” Alvarez Erik is a coach at CrossFit Oahu in Honolulu.
my mom and I end up near this donut place in Niantic. I have a good training schedule forming up and a bad day of eating will throw it off. There was NO WAY I was going to mess up my nice long stretch of eating clean with a bunch of crap and then feel like shit today. . It’s EASY too. but today I could actually SEE that it DOES. the easier it is to build more. I’ve always had FAITH that it got better. CT. but my stomach started hurting and feeling sick just thinking about eating that stuff. Why would I do that? It would be stupid… The momentum thing is becoming huge for me. I went in with her – this is after nearly 2 months of 100% clean eating. Every so often. Needless to say I felt like complete SHIT the next day and even the day after… Yesterday we were in Niantic again. And what did I want to do when I got to the end of May? KEEP GOING! I committed to doing the ENTIRE SUMMER 100% clean. so she always stops and gets herself something. I decided to do the entire month of May 100% clean and nearly all Paleo. When we were there about 2 months ago. Mom has a “thing” for bakeries and that stuff. No damn way! Building Momentum… At the end of April 1011. If you put in the time and you put in the work it really does. And you know what? I didn’t even want anything! Yeah. I ate them ALL at one sitting and had some of mom’s stuff as well. Even though I wasn’t getting anything. And I’m doing it. Mom wanted to stop. I DID IT. I was pretty stressed and miserable and I got about 6 of those glazed chocolate donuts I love. I have enough momentum built up that it’s easier to keep going along the track I’m on than to change gears and eat garbage. The more momentum I build. it all looked good.It Really DOES Get Better… I finally realized today that it DOES get better.
You have to put in a ton of work to slow your movement toward where you DON’T want to go. I’ve been doing a TON of work on my goals and my vision for my health. for something to reverse direction. You Have to Know What You Want… Here was one of the keys for me: I had to get CRYSTAL CLEAR on what I wanted. You just have to hang in when it feels like you’re not getting results and keep making positive change and taking positive action. And I mean CRYSTAL CLEAR. once you get headed in THE RIGHT direction. It’s paying off because I weigh ALL my decisions against that vision when I’m making them. you have to put in work just to slow and eventually stop your movement in the WRONG direction and then completely STOP before you start moving in the direction you want to go. In physics. THEN come to a complete stop and ONLY AFTER YOU STOP COMPLETELY do you start slowly moving in the direction you want to go in. when you get into 2-Dimensional motion.” Really. training and life lately and it’s paying off.It’s Really Just Physics… I studied chemistry and engineering in college. If you’re heading in the WRONG direction and not getting where you want to go. The negative stuff keeps coming even after you change your behavior to more positive and appropriate behavior because your “momentum” is still heading in that other direction… But. Of course. It gets EASIER to stay on track and KEEP going in the right direction. it’s just as hard to reverse direction as it was when you were headed in the wrong direction. “Will eating those donuts get me closer . That’s why it was easy to pass on the donuts. they ARE getting results it’s just that the early results are a slowing of movement in the wrong direction. you learn that. I think a lot of people give up too early because they “don’t see results. it has to slow down to the point that its speed and acceleration are ZERO in the original direction BEFORE it can start moving in the opposite direction. BTW. I think this is what trips people up in training and in life. when the Buddhists talk about “burning up negative Karma” or “Karmic debt” this is essentially what they mean.
How bad do I want that? How about I ditched my entire old life and changed virtually EVERYTHING to build a life where I had the time and opportunity to train every day and obsess about my diet and rest. when I was training with my friends at Modern Self-Defense Center. I was still trying to figure out what I was going to do and how I was going to do it. Last week. That gives me one hell of a perspective. problem solved.FINALLY! A practical and evolved approach to Paleo eating! to what I REALLY want?” Of course. I want to compete in Jiu Jitsu and possibly Mixed Martial Arts and CrossFit. And my book “The Paleo Dieter’s Missing Link” was just a bunch of ideas in my head and a bunch of notes in MS Word. there are 19. but I have the time and the energy and the OPPORTUNITY to do that work. Over 160 pages of unique. there’s still a metric crapload of work to do. I’ve gotten to the point where I can train as often as I need to and WHEN I need to. It still messes with my head when I think that.com Learn which specific non-Paleo foods you should consider eating. 2010. As in. Strong is the New Skinny on Facebook didn’t exist until September 1.084 friends following SINS on Facebook and the blog post that started the whole thing has been read 14. I want to achieve the best health and performance of my life.344 times. at this time a year ago. practical information you can’t get anywhere else! Visit PracticalPaleolithic. THIS BLOG DIDN’T EXIST. My life supports my goals and my training and my efforts. no-holds-barred. Even just a year ago I didn’t.com for more! . Here’s What I Want… “The Paleo Dieter’s Missing Link” eBook by Adam Farrah will completely change the way you look at Paleo… FOREVER! Learn how to individualize the diet and make it work for you! Speaking of a Year Ago… Understand the wide range of Paleo-style diets and determine which is appropriate for your body.. And it makes me think about what I can accomplish THIS year… What can YOU accomplish in a year? Adam Farrah IKFF Kettlebell Teacher CrossFit Coach http://practicalpaleolithic... I wrote the original “Is Strong the New Skinny?” blog post just a few weeks before that. I realized that I was THERE. Yeah. LESS THAN ONE FREAKIN’ YEAR. That all happened in less than ONE YEAR. the answer is NO! Decision made. As of today. I had NONE of this a year ago. Discover which Paleo foods to eat in moderation—or avoid entirely..
For Time. Public posting is actually a behavioral strategy that has been shown to improve performance. Goals. Sound familiar? It seems as though this behavioral strategy and CrossFit have some commonalities. oh why.The Psychology of “The CrossFit Whiteboard” The whiteboard is meant to help you. Whether you like it or not. Fran. and a broad range of behaviors” (Ward & Carnes. not hurt you. 2002). Take a moment to think about each of these questions: • If everything that you ate in the past week was going to be written on the whiteboard in your box. So why do these WORDS and NUMBERS that are TEMPORARY elicit such a psychological response. does the CrossFit Community insist on using such a device? CrossFit was on to something when they decided to utilize the whiteboard. a variety of settings. Top Scores. Max Reps. most commonly colored white. WOD. James – 22 ½ rounds. for everyone to see. We CrossFit because we are interested in results. The whiteboard is a type of public posting. Do the markings on your CrossFit’s whiteboard make you anxious? Amped? Focused? Fearful? Many members dread the whiteboard and many people outside of the CrossFit Community can‘t fathom belonging to a fitness center where their workout outcomes were going to be posted. Kim -100kg. do you think you would eat differently? . which is a technique widely studied in the field of Sports Psychology. “Public posting has demonstrated robust effects across diverse populations. 6:14. and why. where non-permanent markings can be made (as defined by Wikipedia). Whiteboard is simply a name for any glossy surface. Charts. The whiteboard likely improves your results. Rx’d.
On the other hand.) on the whiteboard. public posting and oral feedback (Brobst & Ward. Take some time and figure out what type of response you get from certain postings on the whiteboard. These . confidence and/or reflection. Research in the field of Sports Psychology has shown that goal setting is strengthened when publicly posted. do you think you would try harder to achieve it? • If you saw Jason Khalipa’s WOD score before you began your workout. goals. If coaches would continuously verbalize the goals that are written on the whiteboard. intimidation. 2002). I would encourage coaches to vary the types of posts (scores.• If your max overhead squat goal for that month was the only circled one on the whiteboard. Are your goals written on the whiteboard in your box? Try posting a couple of personal goals up there. negative self-criticism. and/or doubt. it could increase the likelihood of those goals being achieved. it may also evoke negative psychological-responses such as fear. which is necessary in order to reach the highest level of performance. Another highly effective strategy in improving performance is combining goal setting. Each CrossFitter has a specific and individualized mental skills set and can learn to use a variety of postings to their benefit. Awareness is the first step in mental skills training. Future articles in the CrossFit MENTAL Series will delve into ways to improve control over your mental skills and processes. Therefore. even take a few notes in your personal journal. This simply means writing your goals on the public white board and having someone orally state what has been posted. Mental skills training is simply a term used to describe becoming aware of your mental processes and behaviors and developing methods to improve your control over them. would that intimidate you and cause feelings of self-doubt? Or invigorate you to try to compete with it? The whiteboard may elicit positive psychological responses such as motivation. etc. positive self-criticism.
247-157. CrossFitters should learn to embrace the whiteboard and all the markings that are temporarily posted on its glossy surface. delivered straight to your inbox. Dawn Fletcher has an M. Get outside of your comfort zone. B. & Carnes. I would suggest using the whiteboard as a tool to learn more about yourself and your mental game.#-". Select a new meal plan each week. P.FletcherFitness. Journal of Applied Behavior Analysis.A. Ward. CA. 35(3). use the whiteboard. She focuses on the mental aspect of performance and works with individuals/athletes looking to perform at an elite level.1 8)40"#9)540 Take the guesswork out of your meal planning at PaleoTable.findings are just reinforcing the idea that making goals and scores public can help you improve your performance. Subscribe today. M. 35(1). goal setting.com. Effects of public posting. in Kinesiology with a specialization in Sport Psychology. !"#!"##$%"&#'()*+. 2002. including: • Five quick and delicious paleo dinners • Simple-to-follow recipes • Organized shopping lists All this. Journal of Applied Behavior Analysis. 1-12.) & a Certified Strength and Conditioning Specialist in San Diego. 2002. The whiteboard is simply used by the CrossFit Community as an open journal to display information. Effects of posting self-set goals on collegiate football players’ skill execution during practice and games. P. Become comfortable with the uncomfortable.#!/%%0. Dawn Fletcher www. & Ward. It’s free! &&&23)40"*)54026"7 . It is another distinction that sets us apart from Globo Gyms. She is a CrossFit Coach (with numerous CrossFit Certs. and oral feedback on the skills of female soccer players. So. it isn’t going anywhere.com Blog on Sport Psychology for Elite Fitness Brobst. The infamous CrossFit Whiteboard likely enhances your performance more than it hinders it…and by the way.
Catherine Weaver CrossFit Obsession .
I have heard numerous stories of people joining a gym. personal backgrounds. gender. I have seen a couple What is the common thread? of people in our one gym alone come through the doors before moving onto launch their own gym.CrossFit I have been involved in CrossFit for just over 2 years now at CrossFit Dallas Central. . and starting up their own gym. quitting their “day” job. Entrepreneurs are the reason this sport continues to grow and expand on such an explosive level. CrossFitting for a couple of months. Entrepreneurs are typically self-starter. and I am continuously amazed and proud to be part of such a cool community of people. Type-A personality type people. and I wanted to put this post together to weigh in on this subject: what is the common thread that binds together all CrossFit athletes (affiliate owners and athletes alike)? What is the common thread holding us all together? Fitness levels.
photo by Jarret M. Streiner .
If you had to pick one word to describe the common bond shared by people in the CrossFit community. So. In our gym here in Dallas. gender.com . and any other label you could easily place on the CrossFit community being an outsider… ”meathead” . but I don’t think this is the answer. “caveman” etc.and age are all across the board in any CrossFit gym you visit across the entire world. Sam Sawyar Sawyer Speaks http://www. age. maybe. CrossFit gyms allow people to be themselves. but there has got to be something that we can all agree upon that goes beyond fitness level. “psycho” . constantly challenge themselves. meet new people. and form a common bond with all others in the gym. what would it be? I know this is a challenging question.sawyerspeaks. There is something unique about enduring such a challenge with other people that brings a special connection to other people in the community. you will find kids under the age of 10 working out with people over the age of 60. Mixed in there you will find the serious/competitive sponsored CrossFit Games athletes and you will also find some dedicated people who just love CrossFit to stay in the best shape possible. The CrossFit system is universally scalable which makes it easy in turn to instantly identify with someone in a gym across the world even if you have never met this person. Some people who merely speculate on the CrossFit community call CrossFitters “crazy” or “meatheads” or any other non-sense term that definitely does not identify with the community. what is the common thread that binds together people who enjoy and participate in CrossFit? Are all Crossfitters type-a go-getter types who love to be challenged? Are all CrossFitters addicted to fitness and staying in the best shape possible? Well.
CrossFit brands have become an integral part of the sport and the community. In a community driven by unity and performance. Because every principle that we teach and exemplify is founded upon principles of community. Watching the sport and the community grow is amazing because many of us remember the days of Aromas. Life AsRX. and performance. And. So for all those who feel like the CrossFit Games is moving too quickly to honor its start. And like a magnificently performed metcon. California. And it is for that reason that I am excited to be a niche-brand in a sport like this. A perspective on our presence in an exploding community. the beginning of time is just as important as finishing with “time”. These are just a handful of the tight-knit CrossFit brands. it should be measured in time. we stared at our stopwatches in awe as all of this happened so quickly. And in measuring strength/ speed / power. Both as athletes and business owners. Greg Glassman taught us a few important things about performance. With Reebok here and here to stay. Because of Reebok’s support of a community that we’re a part of. coaching. Malcolm Gladwell says it best: Who we are cannot be separated from where we’re from.Wearing Your Shirt Some of the most principled brands in the CrossFit community support one another. We celebrate each other’s accomplishments. Their presence drives everyone to be better: athletes. We support one another’s businesses. and SICFIT are all mainstays in the CrossFit community. collaboration. ROGUE. and businesses. we hope that this photo provides a perspective on our solidarity. often enough. we wear each other’s brands. coaches. We sponsor each other’s events. But for those that know us already. Stronger Faster Healthier. Web Smith http://websmithblog. FORGED clothing. The CrossFit community is unique in this sense and it’s for this reason that these companies will always grow.com . more people will know who we are and what we do. we also extend our unity and performance to them.
I loved the “lowimpact. snowboard. that was my goal…”stay the same. I was Fat. They have absolutely no plans of actually getting stronger.” Literally. They believe it to be true. I was hanging on. I estimate over 90% of people at a Fitness Center waste their time trying just to slow the pace of bodily degeneration. They are in a rut and think the best of them is past…many years past. I was there. but overall. the ol’ status quo with low intensity blood flow.8 years wasted Failing at a Fitness Center this is part of my story…it could be you too.” I am not alone in this view. but . Frankly. daily.” Sure. I can still envision it. Back fat. I spent 8 years at a couple different Fitness Centers with a best-case outlook of “I hope to maintain. Frankly all the competitive sporting and fun activities that require vigorous movement and skill. for 8 years. That was it! 8 years. leaner…they just hope they can maintain what they have left. high-calorie counting. I just wanted to “not get fatter. year after year.” The reward. fitter. front fat. I was quitting what I loved. I was losing. but the memory is slowly starting to blur – I am still just 14 months post deconditioning. I looked fine in an XL Polo shirt and loose size 38 jeans of styles that sell 38s that are really 40s. older and more deconditioned elipticalling myself to death. Body Fat – 35% or so fat. They are losing. I could no longer do some of my favorite things well or even wanted to try anymore – basketball. wakeboard. but in a swimsuit. I had past glory days to reminisce. annually. In fact . I had a few bursts of improvement in that time. I was getting physically old. I should insert the photo I have of me here sitting on the roof of the boathouse at our old lake home. I was losing. piece of cake leg sway of the elliptical…I could watch ESPN and CNBC and even switch back and forth when a commercial came on…it was great – “country-club fitness.
Rock Sauce is simply the most intense muscle relief cream you can buy. I should have been in my prime.) Disc golf actually became a workout. laughing with friends over healthy competition. Does this sound like you Fitness Center member? Does this sound like you Dad? Does this sound like you 50 yr old? Does this sound like you Grandpa? Does this sound like you 34 yr old former varsity athlete? Does this sound like you Mom? Does this sound like you best friend? Co-worker? Sister? Brother? You? Does any of this sound like YOU? If so…read on… Rock Weapons Rocktape helps athletes maintain form. I was a dad who would just have to watch the memories rather than be active in their creation.dang…I was fat. Wait. fatter). 30 became 33 and 225lbs became 245lbs. I was a professional.) . rocktape. Instead. So did hauling my sleeping babies up the stairs to bed at night.” I love disc golf my friends but if you quit basketball to take up disc golf you are losing. As time continued to pass.com or Again Faster. I almost threw my snowboard away when we moved houses. Available at your local CrossFit affiliate. I was only 30 years old in that picture (and I got even bigger or wait. Coach of my kids would be as close as I would get to anything “in-game” anymore. 30 years old. sharing in a memorable day of vigorous activity was gone. I was already 30 years old. I was a dude sliding legs back and forth on an elliptical getting nowhere. and though I was happy I am embarrassed to insert it…maybe in the future . I finally quit the Fitness Center altogether. I did not wakeboard for 3 years and I could no longer get up on water skis…yes I tried and failed. made for competition kinesiology products . The guy “hanging on” only to really be continually losing the battle. I would actually make my boys wake up and hold them as we did the “groggy walk” up the stairs my firm hand under their armpit – they were heavy in my weakness. No different then a hamster on a wheel. prevent injuries and perform better. “Hanging on” status quo my friends (I sound like John McCain . I was athletically done. I quit playing the sport I love. basketball for a new sport “disc golf. The kid in me who loved competitive sports. In that photo.. amateur disc golfer with handicaps – I played 6 days a week. I was losing. I disc golfed. I stayed on this losing track for another 3 years.
again! You are an athlete. I needed to change. 5.” So why not…(I will do it for Liza and when I fail I will tell myself I am a Disc Golfer and that is a workout so leave me alone. Be an athlete.. Confident. And the ladies accept me (or at least ignore me) and my stupid remarks in here too. 2. Then day 4. At CrossFit. Be athletic. you probably won’t miss. Gain a confidence that was lost in the past. stop hibernating. Competitive.There is a lot of back-story to my CrossFit beginnings. At any age. Succeed. sliding is not tolerated. Just join and do it! CrossFit is not a magic pill that cures all your problems.. Stop hanging on. which in and of itself sprouts further gains. I was losing myself and parts of life. Commit. 11. You too can do it. And it will get you fit. whatever center – they will take your “I want to just hang on” money. My best friend used to say. you only have one way to slide. 12…and I start to realize…”holy cow. Start today. these ‘fitters are cool and they work their asses off. I had a great time wakeboarding again last summer. In your current condition and today. issues. if you want to be a better you…join a CrossFit. His wife Liza has a deep passion for CrossFit and the people at CrossFit Sioux Falls and is the person who introduced him to CrossFit and sent him on this journey. Kick someone’s ass and the next day they kick yours back. hit the slopes hard snowboarding with my kids this winter. challenges in life.) CrossFit Sioux Falls . Don’t waste another day. Day 1. Discover the best you.) Here I am CrossFit. but it will equip you to be better. If you want to stay the same and hang on. join a Fitness Center. Compete. Stay with it. Smile. In any condition. Losing physically and among other things. But. 6. You can fuel that competitive fire inside your body again.” If hanging on rather than improving is your goal. Laugh. Greg Nelson Liza’s husband . but I was at a shaky point in my life on that first day I ventured in to 9:30AM. Anywhere. Day 10. Greg Nelson is dad of 5 kids and the husband of a box owner. “if you aim for the ground. 3 of CrossFit. Wellness Center. Day 7. and if anyone is up for a game of hoops…I will try to kick your.” This can be you. Greg is a CF-L1 and CF Kids Certified Coach at CrossFit Sioux Falls in South Dakota. Anew! And by the way. 9. I sure as heck did not need any more “Fitness Center. 8.
I became more aware of what my feet were doing. Chris Maria photo by Red Clover Photography .Weightlifting Shoes: The Why and What Kind “Weightlifting shoes? C’mon. you can’t be serious. Do they really make that much of a difference?” I had been crossfitting for about 5 months when I asked that question.. But as I became more proficient with the power lifts and oly lifts. I figured it was all about being part of the “cult”.. and I just dismissed buying those shoes altogether. I saw all the other athletes at the box wearing those awkward looking shoes with their goofy soccer socks as if they thought they were trying to win a gold medal or something.or more importantly what they weren’t supposed to do. After all. I firmly believe that a decent pair of weightlifting (WL) shoes is the single most important piece of equipment you can invest in to improve your performance NOW. Now almost 3 years later. I realized how unstable I felt in a lift from setup and start to finish.
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And when I used to wear Asics GELs during deadlifts. Now I’m not saying more expensive is better. but it should give you an idea of the range that’s out there.00 Cons: Below average durability . and you can observe that much of the athlete’s energy is absorbed by the shoe rather than transmitted to the floor or lifting platform. you can spend anywhere from $70 to $200 on WL shoes. True to size (mens and womens). WL shoes alone won’t make you a great lifter.. Of course. VS Dynamo Ahhh. It’s quite obvious that the compressibility of running shoes certainly do not make them effective at lifting. these energy inefficiencies and stability problems can be easily improved with WL shoes. you definitely get what you pay for. Affordable price at $76. for example). This list is by no means all inclusive. but you’ll never be one without them. I can squat . But with some makes and models. You never forget your first.. So here are a few pairs from least to most expensive. let’s not go there. Relatively lightweight and therefore versatile across many WODs(great during Fran. Personally. I know many athletes that have made the leap to WL shoes have instantly added 10-20 lbs on their overhead lifts. Fortunately. right? Pros: Great starter shoe. my first WL shoe ever. Trolling the internet.breaks down This video accurately captures the unstable footwork that I witness as a coach almost everyday at the box.well.Check out this video to see what I mean: clean 50-60 lbs more with WL shoes than I can in my Asics Onitsuka Tigers.
takes a beating. but I’m well aware of their limitations. Well. I’m somewhat biased because I own a pair.love the black/silver model. you can’t go wrong here. and that’s about it. Virtually no lateral or forward roll. Pros: Very high stability. Excellent velcro strap system although just a tad long. They are obviously other makes and models out there. If you can find a great deal and can live with its weaknesses. Overall: Just awesome. These shoes love oly lifting. Nice styling. Moderate weight and somewhat versatile . Make no mistake: these shoes are for lifting. Above average stability significantly less lateral and forward roll than the VS. Average stiffness. He has competed in the 2011 CrossFit Games Open Sectionals. But I should’ve paid a bit more for a pair that had higher stability and durability. Has slightly lower heel than VS and some other brands. Excellent traction. These Rogues are a great investment. and multiple area athlete exchange WODs. So do your research.in a short period of time. Overall: Decent shoe for the price. No way in hell did I pay full price though. As long as you hit the ground flat. 2010 CrossFit Games VA/DC/ WV Sectionals. Nike Romaleos Nike’s holy grail answer to weightlifting comes in at a crazy steep price but with excellent performance. Very difficult to perform other WODs . Cons: $120 price tag + plus shipping may be too rich for your blood. Pros: Excellent shoe. Wasn’t a big fan of the black/red styling. and I’m so glad I did. Cons: $190 + plus shipping = very steep price. you’re gonna stick. I’d check with Rogue Fitness customer service before placing an order and save yourself time and postage. you’ve got a rock solid WL shoe. I picked mine up from eBay for $140.double unders are manageable but pretty tough and definitely forget about box jumps. Nice styling . which helps keeps hamstrings engaged in powerlifts. that was just a snapshot of the WL shoes I’ve either owned or tested. I love these shoes. Below average traction. Highly durable . especially with womens sizes. Pullups feel weighted when wearing these. Korea. Rogue Do-Win Highly popular and perhaps the best-seller among crossfitters everywhere. . He is 38 years old and is stronger and faster than he ever was at 28. Admittedly. It’s like wearing ski boots. Rogues tend to run a 1/2 size large. Velcro straps aren’t all that sturdy. But I guarantee that any WL shoe you purchase will make a quick and positive difference. Be advised of sizing issues. Happy hunting! And don’t forget those soccer socks! Ken Velez CrossFit Yongsan Ken Velez is a coach at CrossFit Yongsan located on US Army Garrison Yongsan in Seoul. Above average durability. Overall: With the exception of the price and potential sizing issues.can still do several types of WODs (even OK with double unders). Less than desirable lateral roll and forward roll. Above average stiffness. Above average traction.
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