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WODTalk Issue#1 July Sm

WODTalk Issue#1 July Sm

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JULY 2011 | ISSUE 01

-Inner Struggle -Metabolic Paradigm Shift -It Really DOES Get Better -Wearing Your Shirt
PLUS THE PSYCHOLOGY OF “THE CROSSFIT WHITEBOARD”

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 .Content JULY 2011 features 12 TAKE A LOOK AT YOURSELF 16 A METABOLIC PARADIGM SHIFT.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. 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.com | July 2011 .

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Nicholas Blackstone .

com . LETTERS & PHOTOS results@wodtalk.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 info@wodtalk.

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 .

Every month you are going to read inspirational stories from athletes.com. Inc or its founders. 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. 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. 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. Beginning a new publication has been an adventure. The views and opinions you read in this magazine are not necessarily those of CrossFit. We do not have a manifesto to present. educates. Looking to the future. athletes. we have chosen to start WOD Talk as a digital publication. but we do have some ideas and plans we want to share with you. First. 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. 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. a discovery. Inc nor is it endorsed by CrossFit. reviews of events such as seminars. enthusiasm and support from affiliates. Our aim is to enrich the CrossFit community by creating a publication that promotes. As you can see from the way you are reading this magazine. we have encountered a great deal of good will. as well as user submitted inspirational before and after photos. Finally. As you read through this issue you will see that the articles in this magazine come from within the community.Welcome to WOD Talk! With the release of this first issue. WOD Talk Magazine Chris Elmore . mental performance training from sports psychologists as well as Paleo and Zone educational information from the experts in the field of health and nutrition. competitions and conferences. and inspires individuals to a lead healthy and active lifestyle through CrossFit training and proper nutrition. and a very exciting part of our lives for the past few months. 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 are very pleased to welcome you to WOD Talk Magazine. tips and advice from coaches. Inc or any of its subsidiaries. I would like to make clear that WOD Talk is an independent magazine with no affiliation with CrossFit. we will be publishing WOD Talk Magazine on a monthly basis.

you have to take one last look at yourself. and it is a lonely one. 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. Admit and fix it. You know if you have been honest with yourself. then do it. If you know that you can improve. At the end of the day. The eyes of the individual say it all. Its very easy to tell the world how successful you are. “Paleo is too hard”. then quench your disappointments and failures with a dose of honesty. but what are you doing to achieve them. Stop with the “I don’t have time”. Its easy to lead others to believe you are something you are not. We all have high expectations. I am referring to your eyes. you know the truth. Erik Arevelo CrossFit Brea . you just don’t want to. 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. But if you take a hard look into your eyes. That’s not it. then you need to change some things. before you go to bed.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. What do you see? What did you accomplish? If you are not satisfied. Some are on that road and have no idea. If you can’t look yourself in the eye at the end of the day. I have been down the road of disappointment.

OH and tied for 2nd in the Masters Division going into the games. 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 .Athlete Profile Betsy Finley Betsy is from Richfield. FACTS • 3 children • 2 Grandchildren • Assistant principal of two elementary buildings in Hudson. She is 61 years old and this is her first time competing in the games.

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It is how you deal with them that defines your character. Last week we had a workout. it’s similar to an ‘up-down’ or an 8 count body builder with only one push up). 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. we knew that your forearms would give out. Don’t take the easy way out anymore. 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.. 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. 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 can be real hard. 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. I call it life. too easy to not train or do the right thing when no one is watching. some might call it tough or unfair. 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. and we knew that it was going to be hard. Taking off weight during a workout. put a foot down and say you’ll never accept mediocrity ever again. how about proving YOURSELF wrong. saying I can’t before you even try. . it went to the tune of 100 reps of 4 different exercises. some small. hard. 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. Life happens. one being kettlebell swings. Coach Mike Cahill CrossFit Coach . life throws you curveballs. without a doubt. or making some excuse for the task at hand. Taking the easy way out will affect no one but you. and so can many things we do in this gym. We knew that no one was going to do 400 reps without stopping. and life definitely kicks you down. make a change. The 10 burpee penalty is life kicking you down. It is too easy to hide. The big question is.Coaches Corner It may sound corny or cliché.how about proving me wrong. some major. 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. not me. I have a personal pet peeve. In life problems come about all the time. Elevate your mental fortitude inside this gym and I guarantee it will translate to life outside the gym. Check that.

But logic doesn’t rule when you are stuck in the Carb Paradigm. body-builders. 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. Becoming an efficient fatburner is the major premise of the Primal Blueprint eating and exercise strategies. 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. we actually require only minimal amounts of glucose. so they live their lives in a fear of running low. or Why Fat is the Preferred Fuel for Human Metabolism There’s a good reason so many people (mostly the sugar-burners. It should all be very obvious by now. 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. fat is the preferred fuel of human metabolism and has been for most of human evolution. In fact. They remain slaves to the antiquated notion that glucose is the king of fuels. 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. veg*ans. Under normal human circumstances. HEDers. The truth is. the USDA and virtually every RD program in the country) can’t seem to grasp why a lower carb. always with some carbs. whose disparate group includes fruitarians. 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. most MDs. .A Metabolic Paradigm Shift. 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. 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. so you keep your blood sugar up and don’t go into starvation mode. 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. most or all of which can be supplied by the liver as needed on a daily basis. 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.

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. If you are one of the 60+% of the American population who is overweight. BUT if you’re working out regularly.com @CompeteEveryDay . and certain organs humming along and the muscles primed for activity. which will have additional deleterious effects. AND. we need to eat lots of complex carbohydrates between workouts to refill our glycogen stores. who can train long hours. the only way to lose weight is to restrict calories (calories in<calories out). THEREFORE. BUT. we need to provide a continuous source of glucose in the form of exogenous carbohydrate (high carb meals) to keep the brain. 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. like the driven and genetically gifted types. it’s almost impossible to maintain a calorie-restricted regimen and still be able to work out hard enough to burn appreciable calories. if we want to be ready and able to exercise frequently and strenuously to burn off our stored fat.e. a self-fulfilling prophecy for most people who tend to gain weight steadily and insidiously over the years and wonder why. But unless you love to work out incessantly and have really lucky familial genes. And ULTIMATELY. blood. I was one). skipping a meal or fasting) will cause cortisol to rise. because we can’t store very much glucose (as glycogen in liver and muscles). AND any lack of regular glucose refilling (i. refuel on carbs and not add much body fat (hey. our blood sugar will drop and we’ll go into “starvation mode” and cannibalize our precious muscle tissue. Sure. Sheesh. FURTHERMORE. HOWEVER. if we don’t feed ourselves enough carbohydrate every few hours. there are exceptions. the Carb Paradigm is an unsustainable and ridiculous literal and figurative treadmill.It’s time for a Metabolic Paradigm Shift within the health and fitness world. the above scenario plays itself FAITH WORK HEAL TH DREAMS RELATIONSHIPS CompeteEveryDay. The Faulty Carb Paradigm “Logic” Goes Something Like This The basic underlying assumption is that glucose is the preferred fuel of most cells.

Our survival as a species has depended on these evolutionary adaptations away from glucose dependency. Iron Edge are a proud supporter of CrossFit events and participants around Australia. The team at Iron Edge will help you get exactly what you need so you can beat the clock. 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. Think about this: there is actually no requirement for any “essential dietary carbohydrates” in human nutrition. 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. Naturally. improve your PB and pulverise the competition. ® . if you don’t exercise.Weightlifting shoes .ironedge.Plus more To get a full brochure delivered to your door please visit www. Products include: Kettlebells Bumper plates Ropes CrossFit timers Weightlifting bars Gymnastic rings Resistance bands Speed ropes Wall balls Technique plates .au/crossfit or call 1300 85 40 50 today. you head down the path to insulin resistance and/or obesity. Fat is. as a result. given an unlimited supply of glucose and regular refilling of glycogen stores. The same can’t be said for going too long without protein or fat. What makes it worse. It’s possible to live a very long and healthy life never consuming much – if any – in the way of carbs. But skeletal muscle can burn fat with great efficiency (and far less oxidative fallout) at relatively high outputs for very long bouts. skeletal muscle will burn through it during exercise the same way a fire burns through kindling when that’s all you have to offer. you can be well on your way in the next few days. and the brain can run just fine (maybe even optimally) on a blend of ketones and minimal 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). With a full range of CrossFit gear in stock and deliveries Australia-wide. The body can shift carbohydrate oxidation to keep up with intake. Sure. pathways and receptors involved in sugar-burning and fat storage and they’ll downregulate all those involved in accessing and burning fat for energy. Cardiac muscle actually prefers ketones. your genes will eventually get the signals to up-regulate the enzyme systems. in the presence of all that glucose.out because you have spent your life programming your genes in the direction of being an effective sugar burner and.com. Entire civilizations have existed for ages on what is practically a zero-carb diet. Cut too far back on either of those macronutrients and you will eventually get sick and die. but it sure makes it appear as if glucose is king. provided you get adequate dietary protein and fat. and provided you actually do some exercise. that doesn’t make it right.Sand bags . have become dependent on a fresh supply of sugar (carbs) every few hours. Of course.

The reason glycogen storage wasn’t necessary is because. Much more than that is toxic. Less than a day’s worth. At any one time. and that glycogen isn’t even available to provide fuel for the brain. 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. much less than that and you pass out. Evolution tends not to reward structures or functions that take up unnecessary space or waste energy. can only store about 100 grams of glycogen. easy access to fats as fuel. we just didn’t need much.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. Our movement patterns were such that we never required large amounts of glucose or that we needed to store very much glycogen. Low carb eating reduces the brain’s glucose requirements considerably. gluconeogenesis and ketones. So How Much Glucose Do You Really Need? Much less than most people assume. you understand that it would have been impossible for us to survive as a species if glucose were truly the “preferred” fuel. Your muscles can only hold another 350-500 grams. ketones and the minimal infusion of glucose via gluconeogenesis that got us here. Dietary carbs were insignificant. That’s not much range for a so-called “preferred” fuel. the total amount of glucose dissolved in the bloodstream of a healthy non-diabetic is equivalent to only a teaspoon (maybe 5 grams). It was predominantly fats. And that’s for people who aren’t yet fat-adapted or keto-adapted. Meanwhile. the main back-up glycogen/glucose storage facility for the brain and other glucose-burning organs. 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- . barely enough to run for 90 minutes at a reasonable clip. needing maybe 120 grams a day in people who aren’t yet on a low carb eating program. The brain is the major consumer of glucose. The liver.000 grams or close to a million calories on some people). we have a virtually unlimited storage capacity for fat (like 100. when you consider how ridiculously small the body’s glycogen reservoirs are. In fact. between our copious fat storage capability.

you probably don’t ever need to consume more than 150 grams of dietary carbs – and you can probably thrive on far less. when you get rid of that The Fat Paradigm. 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). and allows for a normal and healthy drop in hunger and cravings. recognizes that human metabolism is pre-programmed by evolution to be primarily fat-based (the real preferred fuel). sugars and seed oils are the primary objective. under which the human species has thrived quite effectively for two and a half million years. I actually permit more carbs in the Primal Blueprint than many other low carb eating strategies. having explained all this. It increases insulin sensitivity. however: you can’t train long and hard day-in and day-out in the fat paradigm. unless you are a physical laborer or are training (exercising) hard on a daily basis. In other words. Low carb isn’t even the main objective of eating in the PB: eliminating grains. There is a downside. especially during times of scarcity or fasting. The Fat Paradigm acknowledges that the body is able to manufacture adequate glucose as needed. It allows for intermittent fasting as a means of accelerating fat loss without sacrificing muscle tissue. modulates energy and mood swings. once you become fat-adapted. our genes expect us to function optimally when we consume fats and can easily access our stored fat. but can draw on glycogen when energy bursts are required (and which can then be replaced over time).to-none to fuel the muscles at <75% max efforts). Of course. 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. Bottom line. I prefer to view carbs as the “elective” macronutrient. please understand that I am not carb phobic. It acknowledges that fat cells are designed to release stored fatty acids as required. It acknowledges that most typical human movement . The Fat Paradigm patterns can be fueled almost entirely by fats and/or ketones (PDF) if need be. Now then. It acknowledges that fat (and cholesterol) are not the proximate cause of heart disease.

so there’s little excess to store. root tubers and a few fruits. I am finding that the Curve is pretty much spot on for a large segment of the population. I am also factoring in the drop in metabolism that happens naturally with age. 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).com . that 150 mark remains a good average level for maintaining ideal body composition. Yes. you almost invariably decrease carbs to under 150 grams a day. Now. For most of the population. I would bet that they also are selective about the carb sources and do a better job of controlling overall calories. as well as the fact that PBers don’t NEED to purge and refill glycogen stores every day via exercise. depending on their size.crap and naturally limit your carb intake to veggies.MarksDailyApple. sex. 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. And that emulates our ancestral dietary intake. 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. many hundreds of thousands of user experiences later. age. weight. etc. 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. goals.

At the end of the day though. and sometimes painful journey to reach new goals. The beauty with this though is that it isn’t specifically standards driven so much as it is personal results driven. coaches. and families that allow us to devote so much time to our passion. I spent more and more time thinking about the struggle within us all to compete and become Better Than Yesterday.INNER STRUGGLE By Cesa Ortiz As the Regional games approached. . This is one of the things that I most admire about our sport and our drive. a very personal. One who now is working hard at CrossFit day in and out is no more. focused. driven. The 35 year old man or woman who has allowed themselves to reach a complacency in fitness. and more importantly. when the “rubber meets the road” it’s solely on us to make things happen. No one is going to swing that 2 pood kettlebell or drive up that last overhead squat for us. 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. no matter how bad we wish they would. You see they both are on different physical playing fields but in many way they share one thing. NO LESS thrilled about a 12” box jump than the seasoned 23 year old “Firebreather” who finally reached 48”. personal achievement. CrossFit is such a community driven activity and I’ve spoken before about the support system that we each posses in our training partners. Follow me on this thought process.

to conquer something new. there is something to be said about inclusion in all things..” 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. I’ve said this before and I’ll say it here in this forum. it is up to us to embrace that very real. This week as you walk in your box and get ready to get to work... Every weekend hoards of Americans run half marathons or whatever ––distance races knowing they’ll never place. At the root of them though. you posses not only the means to conquer your personal goals but push that line of impossible to possible. and drive themselves to their own limits. South Dakota & Vermont 3 Data above was gathered from the CrossFit mainsite at http://www. and somewhere in all of us that fire still burns. Since the beginning of time man has behaved in this manner. very personal struggle and allow it to transform us into what we are meant to become . but it’s still in there..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. They have a never ending desire to be better. they are the same as all of us. albeit some feel it more than others.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. There burns a fire in each of us. The tempered steel blade looks back and knows better. Crossfit is simply the medium in which we test ourselves. but they do it anyway. our fullest potential. “The iron ore thinks itself senselessly tortured in the blast furnace.com . remember that within you.crossfit.

C.Greg Amundson (left) and J. Nessa (right) photo by RX Jump Ropes .

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. Omega 3 fats compete with Omega 6 fats for membrane storage sites and also for positions on fat storage molecules. What about potency??? Omega 3 fats are totally safe to ingest and in most cases more is better. Thus when you exercise and burn fats. The question about how much for optimum health and fitness depends on the amount of rigorous exercise that you undertake per day/week.a.k. 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. Another key point is that unlike “processed sugar. where fast absorption is a big negative. Triglycerides are a major way we store fat in our bodies. the other omega 3s such as ALA are much less active and require conversion to EPA in our bodies to be active. a. Thus it makes sense to The clinical data would suggest that for normal non athletes about 4. Good fish oil should contain as little omega 6 fats as possible. Fish oils also contain other fats. Why is this the case? It is all about the Law of Mass Action.0 grams may be adequate for . triglycerides. The more time in the pain cave the more omega 3 oil that is needed to counter inflammation. It is true that omega 6 fats are essential fats. fast absorption of omega 3 fats is essential to optimize health benefits. 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). By elimination. However.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. Doses as low as 3. load up on omega 3’s stored as triglycerides.0 grams/day is adequate to lower serum triglycerides and to provide “lipid” health.

the clean eating. our product has been very effective for controlling inflammation induced by rigorous exercise. DHA in the triglyceride form and in the free fatty acid form of EPA and DHA. As we define the optimum dose and quantify the benefits for the serious athlete and the general public. it is hard. Finally. This formulation is 50% more potent than our old oil (current product) and delivers over 5400 mg of EPA and DHA in two teaspoons. no chemistry. 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. Our product contains less than 5% Omega 6s. We recommend that you take between 1-2 teaspoons a day of our new SO3 oil. if not impossible to reach this number. one may want to consider the chemical forms for EPA and DHA. usually a result of cardiac arrhythmias. etc you should take more oil … With all this information. (The average American is around 0. BUT WE CAN AND HAVE DONE MORE!!! Allow us to introduce our best ever omega 3 oil: SO3 OIL. These products require chemistry to make the ethyl ester form of EPA. In addition to our 10oz bottle we will also offer a 6 oz bottle at a lower price then our original 10oz bottle. For these reasons. SO3 Oil is a mixture of EPA and then correlate content with benefit. Inflammation is present after every workout and also present in everyone’s body (“silent inflammation). Even when we eat a clean diet.lowering the incidence of sudden cardiac death. using natural flavors and NO soy based VIT E. This takes us to the cutting edge of science. 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. 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.28 days! The 10oz bottle will last someone who is taking 3500mg/ day . The 6oz bottle will last a person who is taking 3500mg/day . 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. One last point. it is expected that we can finally optimize omega 3 oil dose and health benefits.5400mg. EPA and DHA may be prepared naturally and delivered in the triglyceride form. Free fatty acids are another major form.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. the actual dose needed to optimize health and fitness will vary. This observation is so important that we have filed patents on this new formulation. The most expensive forms are usually the ethyl esters of EPA. This will deliver between 2700 . is around 6%. we will be releasing our findings at SFH. with absorption enhancement. . Given human individuality (genetic) and diet choices from Paleo to Primal to Neolithic to Mediterranean. If you have pre-existing issues. In fact. 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. in liquid form.8%. most omega 3 oils use a soy based Vit E oil as an anti-oxidant. This makes the molecules more volatile which allows this fatty acid ester to be separated and concentrated from other fats by distillation. This combination of the triglyceride form and the free fatty acid form facilitates the absorption of omega 3 active fats. Further our clinical research indicates that our oil is absorbed more efficiently. injuries.). With our new super high potency SO3 oil. Lastly. omega 3 oil taking adult.

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if at all. Was that our “out-loud-voice”? Compare the two settings below. sorry. success stories and CrossFit devotees out there. it’s up to you to determine how hard you want to work… how much you want to push past your comfort zone. The intensity of CrossFit is what makes it appear to hard to those who don’t know CrossFit. resistance and challenges that are within your abilities.Separating Fact from Fiction By Sam Farina If you’ve heard anything about CrossFit. So here’s the low down on some of those common “myths” and questions regarding CrossFit: MYTH: CrossFit is so hard. And since intensity is relative to the individual. you’ll love the results so much you’ll find yourself WANTING to push a little harder…making it “harder”. safer than a typical gym because of the supervision included Alexis Adames Corporal CrossFit . a lot of people get hurt doing CrossFit. TRUTH: CrossFit is hard…it’s as hard as you make it. patient and work hard. CrossFit is. We think you’ll find that if you are consistent. and 2) up to you as to how intense you make it. TRUTH: That’s a bunch of malarkey! Oh. it’s only for die-hard athletes. 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. in fact. there’s no doubt you’ve probably heard a few negative thoughts mixed in with the volumes of science-backed results. MYTH: CrossFit is reckless.

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Leah Polaski with your membership. no one ensuring you’re receiving the correct stimulus to see results and progress. shape or form. because you’re on your own. you practice these moves in some way. you might as well call your mom or a friend. While you may not be one-on-one with a trainer. all the while under the supervision of a coach who has been certified by CrossFit. Unless you hire a trainer. which are the underpinnings to the daily WODs. squeeze into a padded seat there…. You work with a coach to learn the foundational moves of CrossFit. cued and corrected until you’re flawless in your performance. Your form is constantly critiqued. 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. and show up (and if you don’t. Each time you come in. 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. your coaches are there to be your resources. As you approach the daily WOD. If you find yourself sore or have aches or pains you’re not sure about. the result CrossFit produces are atypical as well! TYPICAL BIG-BOX GYM: You pay your monthly dues. no instruction. no supervision. TYPICAL CROSSFIT GYM: You pay your monthly dues. If you’re sore the next day or have aches or pains you’re not sure about. It’s definitely more challenging. but then again. You may be performing skills and exercises that aren’t typical of the standard “personal trainer” program. MYTH: I’ll get big & bulky if I CrossFit and lift heavy weights. 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. we call you to find out why!). but that’s probably why you see results with CrossFit and maybe not so much in other settings. and frankly. push a lever here. . your coach will scale the WOD to your ability – whether it be lowering the weight.

MYTH: CrossFit is so much more expensive than a typical gym. • You want the best CrossFit coaching you can find. power. and stamina (among other skills). “can I afford CrossFit Rebels?” The question is. speed. if you look at the monthly rate and a frequency of 4 to 5 times per week. 2) a high enough level of testosterone to augment the training. With CrossFit. You will get stronger. or less than any other group led workout program in our local area. and mine are over an hour on average. but in addition. and 3) ample (meaning a lot of) calories for repair and rebuilding.TRUTH: Increasing muscle mass or size (“getting bigger”) occurs when three factors are present: 1) progressive muscle overload (lifting heavy weights. not bigger.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 life demands that your workouts be short and effective. You will get faster. twice to three times weekly at a specific percentage of your 1 rep max for 6-12 reps for 3-5 sets…. The question is not. How can I get fitter if CrossFit’s average workout is 20 minutes? TRUTH: It’s much about the intensity of our training. MYTH: I like cardio workouts. you are essentially getting personal training at a fraction of the cost. TRUTH: Our rates are actually comparable to. • You are focused and want results. the multiple “modes” . with the quality of instruction and level of attention you get from the CrossFit Rebels Coaches. The reality is. • You want to take your fitness and mindset as to what is possible to a whole new level. frequently). we do not perform that systematic attack on each body part. “can I afford not to train with CrossFit Rebels?” Your answer should be obvious if: • Your health is a top priority. not bulkier.

your intensity (power output) will be lower than if you run multiple 400 meter sprints. etc. stamina. accuracy. but performance is truly the determining factor of fit. was quoted in an interview as saying: ”CrossFit believes people’s needs differ by degree. coordination. more lean muscle mass). This is related to fitness. strength. not kind. No matter who you are or what workouts you do. If your workout is shorter. Greg Glassman. One is looking for functional dominance. the longer the effort. and some intensity in your workout. The truth of it is. MYTH: CrossFit is only for serious athletes. you will not see true results – results from the inside out. while utilizing the same tools (exercises) for everyone whenever possible.com/archives/ Girevik/Five/interviewglassman. Competence and dominance manifest and optimize through identical physiological mechanisms. Olympic athletes and our grandparents both need to fulfill their potentials for cardio respiratory endurance. with 30+ minute workouts programmed on occasion. which will lead to a better physiological response. load.powerathletesmag. flexibility.. Someone might “look” fit.htm) RoM Apparel www. slow intensity you’re probably used to.or exercises we use to change up that long. power. CrossFit’s founder. 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. NOT KIND. of course. balance. without some heavier weight on occasions. not appearance. especially combining the exercises the way CrossFit does (and of course with proper nutrition).com . The majority of our workouts are shorter in duration.rangeofmotionapparel. the lower the intensity. slow training – results that include improved body composition (less body fat. you can work harder by nature. greater speed and power. Let us say that again: PEOPLE’S NEEDS DIFFER BY DEGREE. and agility. More and more research shows that shorter duration/higher intensity workouts yield significantly better results than long. If you run 10 miles. enhanced flexibility and agility…you get the picture. intensity. the other for functional competence.” (Source: www. speed. [The CrossFit program is scaled] by altering rest. greater strength.

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. Custom sized for each athlete with 5 cable variations for every skill level and work capacity. subscribed to the CF Journal. In fact. metabolic pathway. TRUTH: Those who say that simply don’t know CrossFit. or engaged a CrossFit Coach with that question. CrossFit’s model of programming allows for wide variance of mode. rest. exercise. intensity. you’ll surely get your answer. contains the best people. There’s no methodology as to which workouts come up when. How you get there is up to you. sometimes two element days…three element days. gymnastics and weightlifting (powerlifting or Olympic lifting). CrossFit programming is a unique blend of metabolic conditioning (aka cardio).Being fit is not unique to any one sector of our community – it’s a necessity and part of being healthy on all fronts. 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. Sam Farina CrossFit Rebels Clearwater. Sometimes the WODs (Workouts of the Day) are single element days. there is a methodology. If you have attend the Certification Course. FL Double Unders killing your times? Rx Jump Ropes can get you back in the game! The first jump rope prescribed for crossfitters. Yes. or sometimes a mish-mosh of multiple elements -all the while maintaining structure with the programming template. CrossFit DOES indeed have a method to their programming…in fact it’s called the Theoretical Template for CrossFit’s programming. there is a methodology. the safest. set and reps. Order now and recieve 10 % off! Promo code: WODTALK . but the path that’s the most effective. and an accurate one.

Robb Wolf. If your pan is not hot enough you will lose your spices. I decided to make my own version and try it on our roast.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.com. you will burn your roast. do not just brush it on!. Place your sliced onions in the bottom of a slow cooker. cover and cook on high for 5-6 hours or on low for 7-8 hours. Serves 6. put the roast in the slow cooker on top of the onions. Sarah runs the extremely successful podcast. beyond description really. and has successfully found true health and wellness for herself and her family thanks to living a paleo lifestyle. and down right delicious!) • 2. Using tongs. 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. when one of the contestants rolled a giant elk tenderloin in a coffee spice mixture. Once the roast has been seared. She also holds a degree in psychology. halved and sliced • ¾ cup water Heat your coconut oil in a skillet over medium to medium high heat. . New York Times best selling author of The Paleo Solution. You want it to make a nice crust on both sides of the meat. mild. “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. Finally. 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. so I made it.5 lb beef chuck roast • 1 red onion. 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. Add the water. place the roast into the hot skillet and sear for 3-4 minutes on each side. Sarah is also author of the best selling book. 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. but if it’s too hot. EverydayPaleo. Everyday Paleo as well as a strength and conditioning coach at Norcal Strength and Conditioning. Sarah has mentored under the leading expert in the field. The results? So good.

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Erik recently competed at the CrossFit NorCal Regionals and where he placed 21st. Alvarez is best known for being the creator of the “WODKILLA” T-shirt sold by Life AsRx. He is only 22 years old and is the youngest person to receive the CrossFit Level 2 Certification.W. 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 . Hi and will soon be taking will soon be the head coach at CrossFit Kailua.A CrossFit Team and will be their first sponsored CrossFitter from Hawaii.Athlete Profile Erik “Dirty” Alvarez Erik is a coach at CrossFit Oahu in Honolulu. Erik recently was accepted by the Afro Brutality N.

. If you put in the time and you put in the work it really does. so she always stops and gets herself something. 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. And you know what? I didn’t even want anything! Yeah. Why would I do that? It would be stupid… The momentum thing is becoming huge for me. but my stomach started hurting and feeling sick just thinking about eating that stuff. I decided to do the entire month of May 100% clean and nearly all Paleo. The more momentum I build. Every so often. it all looked good. CT. And I’m doing it. Mom wanted to stop. but today I could actually SEE that it DOES. Even though I wasn’t getting anything. It’s EASY too. 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. my mom and I end up near this donut place in Niantic. I went in with her – this is after nearly 2 months of 100% clean eating. I DID IT. the easier it is to build more. 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. I ate them ALL at one sitting and had some of mom’s stuff as well. Mom has a “thing” for bakeries and that stuff. No damn way! Building Momentum… At the end of April 1011. I’ve always had FAITH that it got better. I have a good training schedule forming up and a bad day of eating will throw it off.It Really DOES Get Better… I finally realized today that it DOES get better. When we were there about 2 months ago. I was pretty stressed and miserable and I got about 6 of those glazed chocolate donuts I love.

when the Buddhists talk about “burning up negative Karma” or “Karmic debt” this is essentially what they mean. 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. I’ve been doing a TON of work on my goals and my vision for my health. 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. it’s just as hard to reverse direction as it was when you were headed in the wrong direction. they ARE getting results it’s just that the early results are a slowing of movement in the wrong direction. training and life lately and it’s paying off. In physics. It gets EASIER to stay on track and KEEP going in the right direction. you learn that. And I mean CRYSTAL CLEAR. You have to put in a ton of work to slow your movement toward where you DON’T want to go. Of course. I think this is what trips people up in training and in life.” Really. It’s paying off because I weigh ALL my decisions against that vision when I’m making them. I think a lot of people give up too early because they “don’t see results. That’s why it was easy to pass on the donuts. when you get into 2-Dimensional motion. once you get headed in THE RIGHT direction. 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. 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. You just have to hang in when it feels like you’re not getting results and keep making positive change and taking positive action. If you’re heading in the WRONG direction and not getting where you want to go. 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. “Will eating those donuts get me closer .It’s Really Just Physics… I studied chemistry and engineering in college.

As of today. LESS THAN ONE FREAKIN’ YEAR. I realized that I was THERE. practical information you can’t get anywhere else! Visit PracticalPaleolithic. Yeah. My life supports my goals and my training and my efforts.084 friends following SINS on Facebook and the blog post that started the whole thing has been read 14. As in.. there’s still a metric crapload of work to do. Strong is the New Skinny on Facebook didn’t exist until September 1. I want to compete in Jiu Jitsu and possibly Mixed Martial Arts and CrossFit..  Discover which Paleo foods to eat in moderation—or avoid entirely. 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. I was still trying to figure out what I was going to do and how I was going to do it.FINALLY! A practical and evolved approach to Paleo eating! to what I REALLY want?” Of course.  Over 160 pages of unique. THIS BLOG DIDN’T EXIST. at this time a year ago. That gives me one hell of a perspective. It still messes with my head when I think that.com for more! . I’ve gotten to the point where I can train as often as I need to and WHEN I need to.. I wrote the original “Is Strong the New Skinny?” blog post just a few weeks before that. but I have the time and the energy and the OPPORTUNITY to do that work. I had NONE of this a year ago. 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. 2010.344 times. no-holds-barred. the answer is NO! Decision made. That all happened in less than ONE YEAR. 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. Even just a year ago I didn’t. I want to achieve the best health and performance of my life.. when I was training with my friends at Modern Self-Defense Center. problem solved.com  Learn which specific non-Paleo foods you should consider eating. there are 19. Last week. 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.

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and a broad range of behaviors” (Ward & Carnes.  Whether you like it or not. a variety of settings. 2002).   Max Reps. 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.    Kim -100kg.    WOD.    Goals. not hurt you. and why. where non-permanent markings can be made (as defined by Wikipedia). for everyone to see.    Rx’d.  “Public posting has demonstrated robust effects across diverse populations.   We CrossFit because we are interested in results. oh why.    For Time. Charts. which is a technique widely studied in the field of Sports Psychology.  Sound familiar? It seems as though this behavioral strategy and CrossFit have some commonalities. most commonly colored white. The whiteboard is a type of public posting.   James – 22 ½ rounds. do you think you would eat differently? .    6:14. Fran. Public posting is actually a behavioral strategy that has been shown to improve performance. Whiteboard is simply a name for any glossy surface.   Top Scores.The Psychology of “The CrossFit Whiteboard” The whiteboard is meant to help you. 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. does the CrossFit Community insist on using such a device? CrossFit was on to something when they decided to utilize the whiteboard. The whiteboard likely improves your results.  So why do these WORDS and NUMBERS that are TEMPORARY elicit such a psychological response.

) on the whiteboard.  On the other hand.  Are your goals written on the whiteboard in your box? Try posting a couple of personal goals up there.  Research in the field of Sports Psychology has shown that goal setting is strengthened when publicly posted. If coaches would continuously verbalize the goals that are written on the whiteboard. it may also evoke negative psychological-responses such as fear. 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.  Another highly effective strategy in improving performance is combining goal setting. Take some time and figure out what type of response you get from certain postings on the whiteboard. negative self-criticism. 2002). goals. even take a few notes in your personal journal.  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. public posting and oral feedback (Brobst & Ward. I would encourage coaches to vary the types of posts (scores. intimidation.  Therefore. which is necessary in order to reach the highest level of performance. This simply means writing your goals on the public white board and having someone orally state what has been posted. do you think you would try harder to achieve it? • If you saw Jason Khalipa’s WOD score before you began your workout.  Future articles in the CrossFit MENTAL Series will delve into ways to improve control over your mental skills and processes.• If your max overhead squat goal for that month was the only circled one on the whiteboard. positive self-criticism. etc. Each CrossFitter has a specific and individualized mental skills set and can learn to use a variety of postings to their benefit. it could increase the likelihood of those goals being achieved. These . and/or doubt. Awareness is the first step in mental skills training. confidence and/or reflection.

use the whiteboard.A. She is a CrossFit Coach (with numerous CrossFit Certs. Select a new meal plan each week.  It is another distinction that sets us apart from Globo Gyms. Dawn Fletcher has an M. & Ward. So.#-". 247-157.  Become comfortable with the uncomfortable. 2002. 35(1).com. M. Dawn Fletcher www. & Carnes. 35(3). Get outside of your comfort zone. it isn’t going anywhere. She focuses on the mental aspect of performance and works with individuals/athletes looking to perform at an elite level.findings are just reinforcing the idea that making goals and scores public can help you improve your performance. in Kinesiology with a specialization in Sport Psychology. Effects of posting self-set goals on collegiate football players’ skill execution during practice and games. delivered straight to your inbox. It’s free! &&&23)40"*)54026"7 . including: • Five quick and delicious paleo dinners • Simple-to-follow recipes • Organized shopping lists All this.  CrossFitters should learn to embrace the whiteboard and all the markings that are temporarily posted on its glossy surface. Journal of Applied Behavior Analysis.1 8)40"#9)540 Take the guesswork out of your meal planning at PaleoTable.) & a Certified Strength and Conditioning Specialist in San Diego. Effects of public posting. P. CA. B. 2002. goal setting.com Blog on Sport Psychology for Elite Fitness Brobst. The whiteboard is simply used by the CrossFit Community as an open journal to display information. Ward. and oral feedback on the skills of female soccer players. P.#!/%%0. I would suggest using the whiteboard as a tool to learn more about yourself and your mental game. Subscribe today. !"#!"##$%"&#'()*+. The infamous CrossFit Whiteboard likely enhances your performance more than it hinders it…and by the way. 1-12. Journal of Applied Behavior Analysis.FletcherFitness.

Catherine Weaver CrossFit Obsession .

personal backgrounds. CrossFitting for a couple of months.CrossFit I have been involved in CrossFit for just over 2 years now at CrossFit Dallas Central. and starting up their own gym. Entrepreneurs are the reason this sport continues to grow and expand on such an explosive level. I have heard numerous stories of people joining a gym. quitting their “day” job. Entrepreneurs are typically self-starter. gender. 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. 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. . and I am continuously amazed and proud to be part of such a cool community of people.

photo by Jarret M. Streiner .

“psycho” . and form a common bond with all others in the gym. gender. what would it be? I know this is a challenging question. meet new people. In our gym here in Dallas. and any other label you could easily place on the CrossFit community being an outsider… ”meathead” . constantly challenge themselves.com . but there has got to be something that we can all agree upon that goes beyond fitness level. 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.and age are all across the board in any CrossFit gym you visit across the entire world. If you had to pick one word to describe the common bond shared by people in the CrossFit community. maybe. age. 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. but I don’t think this is the answer. CrossFit gyms allow people to be themselves. So. Sam Sawyar Sawyer Speaks http://www. you will find kids under the age of 10 working out with people over the age of 60. 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. There is something unique about enduring such a challenge with other people that brings a special connection to other people in the community.sawyerspeaks. “caveman” etc. 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.

Malcolm Gladwell says it best: Who we are cannot be separated from where we’re from. Greg Glassman taught us a few important things about performance. Because every principle that we teach and exemplify is founded upon principles of community. And like a magnificently performed metcon. the beginning of time is just as important as finishing with “time”. With Reebok here and here to stay. Life AsRX. we hope that this photo provides a perspective on our solidarity.  Web Smith http://websmithblog. Stronger Faster Healthier. In a community driven by unity and performance. Watching the sport and the community grow is amazing because many of us remember the days of Aromas.com . These are just a handful of the tight-knit CrossFit brands. Their presence drives everyone to be better: athletes. and businesses.  A perspective on our presence in an exploding community. Both as athletes and business owners. we also extend our unity and performance to them. it should be measured in time. We support one another’s businesses. Because of Reebok’s support of a community that we’re a part of. and performance.  The CrossFit community is unique in this sense and it’s for this reason that these companies will always grow. But for those that know us already. often enough. And it is for that reason that I am excited to be a niche-brand in a sport like this. more people will know who we are and what we do. coaches. we stared at our stopwatches in awe as all of this happened so quickly. coaching. And. ROGUE. We sponsor each other’s events. California. collaboration. FORGED clothing.Wearing Your Shirt Some of the most principled brands in the CrossFit community support one another. CrossFit brands have become an integral part of the sport and the community. and SICFIT are all mainstays in the CrossFit community. We celebrate each other’s accomplishments. And in measuring strength/ speed / power. we wear each other’s brands. So for all those who feel like the CrossFit Games is moving too quickly to honor its start.

wakeboard. They have absolutely no plans of actually getting stronger. I just wanted to “not get fatter. but overall. older and more deconditioned elipticalling myself to death. but in a swimsuit. Body Fat – 35% or so fat.” The reward.” Literally. I was losing. They are in a rut and think the best of them is past…many years past. 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. I had a few bursts of improvement in that time. snowboard. high-calorie counting. I was getting physically old. for 8 years.” Sure. They believe it to be true. I was hanging on.” I am not alone in this view. I was quitting what I loved. Frankly all the competitive sporting and fun activities that require vigorous movement and skill. I looked fine in an XL Polo shirt and loose size 38 jeans of styles that sell 38s that are really 40s. I estimate over 90% of people at a Fitness Center waste their time trying just to slow the pace of bodily degeneration. annually. That was it! 8 years. 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. but . front fat. Frankly. In fact . I spent 8 years at a couple different Fitness Centers with a best-case outlook of “I hope to maintain. leaner…they just hope they can maintain what they have left. I was losing. I was Fat. They are losing. that was my goal…”stay the same. fitter. Back fat. daily. I loved the “lowimpact. I should insert the photo I have of me here sitting on the roof of the boathouse at our old lake home. year after year. I was there. I could no longer do some of my favorite things well or even wanted to try anymore – basketball. I had past glory days to reminisce. but the memory is slowly starting to blur – I am still just 14 months post deconditioning. I can still envision it.

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30 became 33 and 225lbs became 245lbs. The kid in me who loved competitive sports.com or Again Faster. No different then a hamster on a wheel. I was a professional. I stayed on this losing track for another 3 years. sharing in a memorable day of vigorous activity was gone. I quit playing the sport I love.dang…I was fat. made for competition kinesiology products . I was a dad who would just have to watch the memories rather than be active in their creation. I was losing. and though I was happy I am embarrassed to insert it…maybe in the future . I should have been in my prime.” I love disc golf my friends but if you quit basketball to take up disc golf you are losing. 30 years old. prevent injuries and perform better. Rock Sauce is simply the most intense muscle relief cream you can buy. I was a dude sliding legs back and forth on an elliptical getting nowhere. So did hauling my sleeping babies up the stairs to bed at night. basketball for a new sport “disc golf. I finally quit the Fitness Center altogether. Wait. I did not wakeboard for 3 years and I could no longer get up on water skis…yes I tried and failed. I was athletically done. Instead. “Hanging on” status quo my friends (I sound like John McCain . Coach of my kids would be as close as I would get to anything “in-game” anymore. 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. I almost threw my snowboard away when we moved houses..) . 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. The guy “hanging on” only to really be continually losing the battle. I disc golfed. As time continued to pass.) Disc golf actually became a workout. I was already 30 years old. rocktape. laughing with friends over healthy competition. amateur disc golfer with handicaps – I played 6 days a week. I was only 30 years old in that picture (and I got even bigger or wait. fatter). Available at your local CrossFit affiliate. In that photo.

Greg is a CF-L1 and CF Kids Certified Coach at CrossFit Sioux Falls in South Dakota. challenges in life. Anywhere. “if you aim for the ground. But.) Here I am CrossFit. 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. join a Fitness Center. Competitive. If you want to stay the same and hang on. Then day 4. Don’t waste another day. Day 7. you probably won’t miss. I sure as heck did not need any more “Fitness Center. Kick someone’s ass and the next day they kick yours back. Discover the best you. I needed to change.” If hanging on rather than improving is your goal. At CrossFit. whatever center – they will take your “I want to just hang on” money. Be athletic. Losing physically and among other things. 8. Start today. 3 of CrossFit. Commit. Laugh. My best friend used to say. 12…and I start to realize…”holy cow. In any condition. Smile. Wellness Center. Stay with it.There is a lot of back-story to my CrossFit beginnings. Compete. but it will equip you to be better. And it will get you fit. sliding is not tolerated. I was losing myself and parts of life. Day 1. and if anyone is up for a game of hoops…I will try to kick your. stop hibernating.. Gain a confidence that was lost in the past. again! You are an athlete. Day 10. 6. And the ladies accept me (or at least ignore me) and my stupid remarks in here too. 9. if you want to be a better you…join a CrossFit. Anew! And by the way. Succeed. Greg Nelson is dad of 5 kids and the husband of a box owner. which in and of itself sprouts further gains. You too can do it.” This can be you. Confident. Stop hanging on.) CrossFit Sioux Falls . hit the slopes hard snowboarding with my kids this winter. I had a great time wakeboarding again last summer. you only have one way to slide. 2.” 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. At any age. 5. 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. issues. Be an athlete. You can fuel that competitive fire inside your body again.. these ‘fitters are cool and they work their asses off. Just join and do it! CrossFit is not a magic pill that cures all your problems. In your current condition and today. 11.

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. Do they really make that much of a difference?” I had been crossfitting for about 5 months when I asked that question. After all. Chris Maria photo by Red Clover Photography . I realized how unstable I felt in a lift from setup and start to finish. I became more aware of what my feet were doing. I figured it was all about being part of the “cult”. Now almost 3 years later.. But as I became more proficient with the power lifts and oly lifts.Weightlifting Shoes: The Why and What Kind “Weightlifting shoes? C’mon. and I just dismissed buying those shoes altogether.or more importantly what they weren’t supposed to do. 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. you can’t be serious..

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Affordable price at $76.. Of course. 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. for example). VS Dynamo Ahhh. Fortunately. you definitely get what you pay for. WL shoes alone won’t make you a great lifter.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. And when I used to wear Asics GELs during deadlifts. Trolling the internet. Personally. It’s quite obvious that the compressibility of running shoes certainly do not make them effective at lifting. my first WL shoe ever.. But with some makes and models. but you’ll never be one without them. Relatively lightweight and therefore versatile across many WODs(great during Fran. So here are a few pairs from least to most expensive. I can squat . This list is by no means all inclusive.00 Cons: Below average durability . right? Pros: Great starter shoe. Now I’m not saying more expensive is better.well. but it should give you an idea of the range that’s out there. True to size (mens and womens). these energy inefficiencies and stability problems can be easily improved with WL shoes.breaks down This video accurately captures the unstable footwork that I witness as a coach almost everyday at the box. you can spend anywhere from $70 to $200 on WL shoes. let’s not go there. I know many athletes that have made the leap to WL shoes have instantly added 10-20 lbs on their overhead lifts. You never forget your first.

I’m somewhat biased because I own a pair.love the black/silver model. Nike Romaleos Nike’s holy grail answer to weightlifting comes in at a crazy steep price but with excellent performance. He has competed in the 2011 CrossFit Games Open Sectionals. Pullups feel weighted when wearing these. Rogue Do-Win Highly popular and perhaps the best-seller among crossfitters everywhere. Be advised of sizing issues. These shoes love oly lifting. and multiple area athlete exchange WODs. Velcro straps aren’t all that sturdy. which helps keeps hamstrings engaged in powerlifts. Moderate weight and somewhat versatile . Nice styling. Overall: Decent shoe for the price. Less than desirable lateral roll and forward roll. especially with womens sizes. I picked mine up from eBay for $140. But I should’ve paid a bit more for a pair that had higher stability and durability.takes a beating. Excellent traction. Excellent velcro strap system although just a tad long. But I guarantee that any WL shoe you purchase will make a quick and positive difference. Very difficult to perform other WODs . So do your research. Cons: $120 price tag + plus shipping may be too rich for your blood. Has slightly lower heel than VS and some other brands. Overall: Just awesome. Overall: With the exception of the price and potential sizing issues. Well. you’re gonna stick. I love these shoes. They are obviously other makes and models out there. Pros: Excellent shoe. Above average durability. that was just a snapshot of the WL shoes I’ve either owned or tested. It’s like wearing ski boots. Nice styling . Average stiffness.double unders are manageable but pretty tough and definitely forget about box jumps.can still do several types of WODs (even OK with double unders). Below average traction. Highly durable . 2010 CrossFit Games VA/DC/ WV Sectionals. . Virtually no lateral or forward roll. Above average stiffness. Admittedly. Wasn’t a big fan of the black/red styling. Pros: Very high stability. I’d check with Rogue Fitness customer service before placing an order and save yourself time and postage. and I’m so glad I did. He is 38 years old and is stronger and faster than he ever was at 28. Rogues tend to run a 1/2 size large. you’ve got a rock solid WL shoe. As long as you hit the ground flat. 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. Korea. and that’s about it. No way in hell did I pay full price though. Cons: $190 + plus shipping = very steep price. If you can find a great deal and can live with its weaknesses.in a short period of time. Above average stability significantly less lateral and forward roll than the VS. Make no mistake: these shoes are for lifting. you can’t go wrong here. These Rogues are a great investment. but I’m well aware of their limitations. Above average traction.

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