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ISSUE 19 .

AUGUST 2006

PERFORMANCE MENU
JOURNAL OF NUTRITION & ATHLETIC EXCELLENCE

BOY PROBLEMS
A look at male hormone
replacement therapy

WOMEN WITH
REAL WEIGHTS

An interview with weightlifters


Aimee Anaya & Sage Burgener

INTERMITTENT FASTING
CONTRAINDICATIONS

ERFORMANCE MEN

FEATURES

THE PERFORMANCE MENU


is published monthly and distributed exclusively to subscribers by NorCal Strength
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COVER
Sage Burgener

DESIGN
Greg Everett
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[3] INTERMITTENT FASTING CONTRAINDICATIONS


When and with whom intermittent fasting is not an
appropriate protocol
[5] BOY PROBLEMS
A look at male hormone replacement therapy
[8] WOMEN WITH REAL WEIGHTS
An interview with weightlifters Sage Burgener and
Aimee Anaya
[13] NEVER GYMLESS & INFINITE INTENSITY
A review of Ross Enamaits books

REGULARS
[15] COOKING WITH SCOTTY
Scotty Hagnas of CrossFit Portland dispenses some
culinary genius
[17] RECIPES FOR HEALTH & PERFORMANCE
New ways to feed yourself for optimum health and
athletic performance

INTERMITTENT FASTING

CONTRAINDICATIONS
Robb Wolf

We have received much positive feedback regarding intermittent fasting over the past few months. People have
taken the basic premise of a high quality paleo/Zone
diet and either compressed their feeding schedule or,
in a few cases, adopted an alternate day fast with good
success. What type of success? People have reported fat
loss, muscle gain, improvements on CrossFit diagnostic
WODs and increases in 1 rep max strength efforts. Keep
in mind that the people reporting these results are not
new trainees but rather athletes at or near the top of their
game. Thats all pretty nifty, but no matter how good
something is there is usually a population that is ill-suited for a given protocol. Could that be the case with intermittent fasting? Well, I think there are a few situations
that certainly warrant some caution when implementing
IF.

Clinically Obese
Ironically the population that might benet the most from
IF is a group that really needs to be cautious with implementation. Overweight individuals are by denition insulin resistant. This peridiabetic condition lends itself
to severe blood sugar crashes when feedings are not consistent. Thus these individuals must eat every 2-3 hours
or face severe mood swings, lethargy and for some the
difcult to remedy condition of DEATH. Why? Severe
insulin resistance can prevent the facilitated diffusion of
ketones through membranes such as the blood-brain bar-

rier. This can lead to the condition ketoacidosis, which


is often characterized by both high blood glucose and
high blood ketone concentrations. This can lead to a low
blood pH and that can be very bad. What to do? Reestablish euglycemia by implementing a paleo/Zone or cyclic low carb diet. As insulin sensitivity is reestablished
brief fasts should be both safe and therapeutic. Keep in
mind that insulin resistance has two major contributors.
The rst is chronically high insulin levels which tend
to down regulate the number of insulin receptors. The
second factor involves damage to the insulin receptors
themselves via non-enzyme mediated glycation due to
chronically high blood glucose levels. Individuals with
hyperinsulinism not only have fewer insulin receptors
but the few they have are in effect broken. That considered, a therapeutic fast could be one of the most effective
means of re-establishing insulin sensitivity; however, if
the pathology is of sufcient magnitude, ketoacidosis
and The Big Nap could occur.

Clinically Busy
With regards to life extension and disease amelioration,
caloric restriction and intermittent fasting appear to
work via mechanisms in which acute stressors increase
the expression of heat shock protein genes (HSPs) and
modulate immune function favorably. Sounds good so
far, but the key term in the previous sentence is Acute
Stressors. What happens when an otherwise favorable

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 3

stressor becomes chronic and overwhelms our adaptive


ability? The short answer is Bad Things. Lets look at
IF like its a drug. Drugs have physiologic effects, characteristic dose/response curves and therapeutic ranges.
Dose response curves represent what level of physiologic
response can be expected for a given dose. For example,
how much pain relief one garners from a given dose of aspirin. The therapeutic range is the approximate amount
of drug that may be administered and, in general, deliver
a benecial effect. Below the range one experiences little
or no effect, and above the range we have too much collateral damagealso called Side Effects. In ideal situations a drug provides benet at fairly low doses and negative side effects are not experienced until much higher
doses. The reality is that most drugs have a fairly narrow
window and interestingly things like age, sleep, general health and stress can greatly affect this therapeutic
window. As with drugs, so too with intermittent fasting.
Some can go a long way. If you are really sick you may
need a lot more (remember last month when Dr Seyfried
talked about ketogenic diets, fasting and cancer? One
might elect to take a much larger IF dose if one is dealing with cancer than if one is simply looking to improve
performance). If you are chronically besieged by other
stressors, ANY dose of drug (or IF) may be too much.
How are you to know? We should have an expectation

of intermittent fasting improving body composition and


performance. These are immediate, measurable effects.
Assuming one starts IF and things go favorably initially
but then say one gains a layer of fat about the midsection, sleep is disturbed or performance slumps it may
be prudent to alter your dose in some way. That may
mean a smaller dose (12 hour fasts instead of 18), fewer
doses (every 3 days instead of every 2) or maybe you
need the anti-stress effects of a very consistent Zone diet.
If your life is VERY complicated and stressful it may be
too much to add any type of IF to the mix. Always keep
in mind that a surere way to ruin your health and athleticism is to not eat sufciently during an intermittent
fasting protocol. Dont do it. You wont like it.

Medicated
In addition to the situations I described above remember
that Dr. Seyfried mentioned extended fasts can alter liver
metabolism and thus alter clearance rates of drugs. If you
are heavily medicated (I wish I were right now), seek
medical advice before jumping into this.
Keep the questions and comments coming!

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 4

BOYPROBLEMS
Male Hormone Replacement Therapy

By Michael Rutherford
Before I launch into this discussion, I want to make a
couple of points. I do not condone nor condemn the use
of hormone replacement therapy. I am motivated to submit
this article to the readers of the Performance Menu based
upon some recent interactions I have had with a couple
of my clients.
As their trainer, coach, mentor and friend, I encouraged
them both to look deeper into the causation. One
gentleman is in his late 40s, the other in his early 50s
(Client X). Both guys are in what has been called the
grey zone. Its in the grey zone that men slow or stop
production of testosterone. The medical term for this
condition is known as hypogonadal. The conditions and
symptoms surrounding it have been labeled Andropause
or androgen deficiency of the aging men (ADAM). I
instructed both of these guys to return to their physicians
for additional blood work. I also instructed them to seek
additional information from what a hormone blood panel
might reveal.
My instinct proved to be correct. Both guys were sub
clinical on the testosterone levels. Their Free Testosterone
readings were well below the reference range. Both men
have since started hormone replacement therapy (HRT)
and both are feeling and performing much better.
In 1998, a progressive practitioner, Dr. Eugene Shippen,
published a book entitled THE TESTOSTERONE
SYNDROME. In his practice Shippen was able to
demonstrate that Testosterone was more than simply a
sex hormone. The changes seen in aging, such as the
loss of lean body mass, the decline in energy, strength,
and stamina, unexplained depression, and decrease in
sexual sensation and performance, are all directly related
to testosterone deciency. Degenerative diseases such
as heart disease, stroke, diabetes, arthritis, osteoporosis,
and hypertension are all directly or indirectly linked to
testosterone decline. Secondly, testosterone also functions
as a pro-hormone. Local tissue conversion to estrogens,

dihydrotestosterone (DHT), or other active metabolites


plays an important part in cellular physiology.
Shippen was able to demonstrate in his practice that if
he could add back or replace testosterone to appropriate
levels that his patients health improved from both a
subjective and objective standpoint.
I was able to sit down with one of my clients to discuss
his experiences. Client X wishes to remain anonymous
for this writing. I was also able to secure a visit with a
progressive physician in town. Dr. Z does not advertise
as an anti-aging physician but has an estimated 25% of
his male patients on a HRT regime.

WHAT SYMPTOMS DO YOU LOOK FOR IN A MALE


WHO MIGHT BE LOW ON TESTOSTERONE?
Dr. Z: Here are some of the classic symptoms:
Erectile dysfunction
Decreased libido
Mood disturbances, including depression, irritability
and feeling tired
Loss of muscle size and strength
Osteoporosis
Increased body fat
Difculty with concentration and memory loss
Sleep difculties
Most of the males I work with are highly successful.
They have built or been leaders of companies. They
are bulletproof and can tough their way through almost
anything. Its a compromise to admit that they might be
breaking down. We will not know for sure until we get
them into the lab.
Client X: For me it was really a mood disturbance. I had

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 5

no drive or motivation. My business was healthy but


I was on auto pilot. I thought I was depressed and my
initial visit to the doctor left me with a prescription for
anti-depressants. Thank God I never lled it. I started to
look for more answers.

idea of testing my hormones. He was more interested is


debating my cholesterol levels. I found an independent
label to test my blood. I believe its critical to be proactive
with this situation.

I was also very sore when I exercised. I had been active


my whole life. It just didnt make sense that I had all this
muscle soreness from exercising.

HOW BAD WAS YOUR TESTOSTERONE?

It wasnt that my sex life was completely shutdown, but


I did not have the same drive.
Within four weeks or four treatments I could feel a
difference. It was not subjective or placebo.
DR. Z, WHAT LAB TESTS DO YOU ORDER TO
DETERMINE AN OVERALL HORMONE PROFILE?

Client X: If my memory serves me right, my free


testosterone I believe was around 225 ng/dl. The bottom
range is 300 and the top of the range is 1200. So you can
see that I had a problem.
Dr. Z: We are more interested in the free than with the
total. This gives us a better idea of your functional status.
For someone his age I would try and push him back
towards 700 ng/dl. Of course, we would do this gradually
and monitor other variables.

The only way to clinically demonstrate a deciency is via


the label. I now instruct all my male clients interested in
learning more to select for the following lab tests. Most
practices have no idea how to deal with these types of
tests. Our practice looks at these things so frequently that
we are prepared to deal with them.

DOCTOR, WHAT IS YOUR FIRST STEP ONCE YOU FIND


ONE OF YOUR PATIENTS IN THIS QUANDRY?

Basic
Red cell/white cell
Fasting blood sugars & Insulin
Kidney, liver
Lipids
PSA

I have two related stories. One involved a patient who


tested very low. We were able to dig deeper into his
lifestyle practice and discovered that he was a borderline
alcoholic. His consumption had gotten out of control after
the passing of a parent. We got his alcohol consumption
reduced and his numbers improved so much that we
did not need to begin treatment. The second involved a
wealthy couple. They showed up in my ofce demanding
hormones. They didnt want the testing just the
testosterone. I discovered that they were using recreational
drugs quite heavily. Needless to say I sent them home.

CV Panel
Homocysteine
Lipoprotein (a)
Fibrinogen
C-reactive protein (high sensitivity)

Dr.Z: We dont immediately send them to a pharmacy


for creams or injections. Our approach is very
comprehensive.

I guess in summary, I would tell you that we dont take


lifestyle practice lightly. We see this as a critical part of
our treatment.

Hormone Panel
Estradiol
Prolactin
FSH
LH
Cortisol
IGF-1
Thyroid
Testosterone (total and free)
DHT
DHEAS

Client X: Coach you know my story. Im a model citizen.


I go to bed early and only drink socially. I workout hard.
Im just suffering sub-optimal output and it made me feel
horrible.
WHAT LIFESTYLE PRACTICES MAY CONTRIBUTE TO
POOR TESTOSTERONE PRODUCTION?

Its critical that the doctor involved have a reading on


hormones beyond measuring testosterone levels. Simply
introducing testosterone without regard for blood lipids
or prostate specic antigens is roulette. You must have
all this information.
Client X: My former physician would not entertain the

Dr.Z: We look at lots of elements but we do believe that


these are a denite:
Chronic sleep deprivation.
Excess body fat.
Low caloric intake and low fat intake
Alcohol and cannabis consumption

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 6

Using Statins
Overtraining and chronic stress.
The good report is that testosterone can be optimized
by reversing the above practices. It doesnt take a rocket
scientist or a doctor to tell you that going to bed earlier,
limiting your alcohol, maintaining optimal body fat levels
and intelligent exercise will improve your health. Better
hormones equal better health.
We are slightly interested in looking at environmental
estrogens. We are seeing younger males with lower levels
of testosterone and higher estrogen levels. They are
consuming these somehow from the environment.
WHAT ARE THE TREATMENT OPTIONS?
Dr. Z: Should you want or need to replace your testosterone
to normal here are some things to consider.
First, this is what is known as a scheduled medicine.
Once you start this practice you are pretty much locked
into it for the rest of your life. You will apply or inject
testosterone on a scheduled interval. Its not like taking
an ADVIL for the times when inammation is at its peak.
Your natural production will go from medium low to
essentially nothing. Your body will become reliant on
this weekly treatment.
You will have options. The most popular forms of
treatment are creams and gels. These will generally be
applied weekly in 5-10% concentrations. These are
commonly known as TESTIM and ANDROGEL.
The other option is injections. These are done from weekly
to biweekly. These are typically oil based and can be
painful. Years ago I knew an old man who was part of a
clinical trial at the KU Medical Center. He didnt know
what they were injecting him with but he knew three
things. He was getting $50.00 per week to show up for
the injections, they hurt for days after the fact and he was
experiencing erections like he was 20 again. He discovered
after the fact that he was part of a testosterone study.
We prefer injections. These are working better in our
practice but they can be intimidating. They stay in the
system longer (peaking 3-8 days later) than creams or
gels. The potential for aromatization is minimized since

you miss the skin and subcutaneous fat. Creams and gels
must pass through these layers to be absorbed.
IS THERE ANYTHING ELSE THAT WILL NATURALLY
ELEVATE TESTOSTERONE?
Dr. Z: We do not see anything that is effective. Ive worked
with some professional athletes. They are taking all kinds
of natural boosters. We know that Dehydroepiandrosterone
(DHEA) is banned by the USOC and the NFL. DHEA is
a pre-hormone. Its necessary to make other hormones.
Most of these natural herbs and minerals are not cost
effective.
Client X: I have never used them but Im hearing good
things about supplementing Zinc and going to sleep with
3-6 grams of the amino acid Arginine.
Dr. Z: I know that Zinc deciency especially in heavy
drinkers can lower testosterone.
FINALLY, ON A 10 POINT SCALE, HOW WOULD YOU
RATE THE RISKS OF HRT?
Dr. Z: I hate to assign a number but it would be below
three in a healthy male. All treatment certainly has risk.
We work hard to screen out the individuals who are
higher risk. It would be akin to you looking at smoking,
high blood pressure or family history before you let them
start exercising with you. We dont want the guy with
elevated PSA, cholesterol, or sleep apnea to start using
hormones.
With that being said, they offer a lot for the healthy male
who is clinically low on the stuff. We are giving life back
to these guys.
We are not jacking them up to super human levels. We are
not building freaks. We are adding back some stuff that
nature has reduced prematurely. To all our critics I say,
Show me the bodies.
Client X: Based on my twelve week experience I can not
see the downside. I dont have a crystal ball but I certainly
nd this better than where some of my peers are heading.
My blood lipids were actually better in my recent lab
result. None of my friends can say that.

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 7

Women
With
Real
Weights

An Interview with Sage


Burgener & Aimee Anaya
Greg Everett

This month we talk to a pair of


weightliftersone returning with
newfound passion to the sport
after a ve-year retirement, the
other on her rst rise through the
ranks. Aimee Anaya is a former
national silver medalist and 2008
Olympic hopeful who after only
a short time back has surpassed
her former records. Sage Burgener is a sixteen year-old with
amazingly precise technique and
remarkable potential as both an
athlete and coach.

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 8

Sage Burgener

motivated and determined. My dads coaching has made


me want to be the best that I can be.

When did you begin weightlifting? What was your motivation for making it your sport of choice?
I began weightlifting at age four! Of course it was nothing serious (were talking broom sticks, people), but being around all the hotshot weightlifters got me motivated. To this day, Ill never forget my brothers teaching me
how to snatch. Falling in love with the sport, I started
competing at age six and will hopefully compete for the
rest of my life.
Weightlifting is denitely not your average girl sport. The
determination, the drive, the intensity, and the mentality
of it lured me in. Weightlifting requires an athlete who
is not afraid of pain and soreness. Weightlifting requires
an athlete who is willing to accept plateaus and hard
times, but not failure. Most of all weightlifting requires
an athlete with heart. That is why I chose this amazing
sport to lead my life.
Your father, Mike Burgener, is one of the best weightlifting coaches in the world. How does that affect your
training? Do you think he treats you differently than his
other athletes? Is it benecial for you as an athlete?

What do you see as being your strengths and weaknesses and how does your training reect that?
Well, lets just say that I have years and years of improvement ahead of me. My biggest weakness is denitely
my leg strength. Of course I got my moms long, skinny
legsdenitely not ideal for a weightlifter. Getting my
leg strength up has been my main focus for all my years
of lifting and Im sure it will continue to be. Having
weak legs can really affect every lift. Strong legs are necessary for standing up with cleans. As a result of weak
legs, I count on catching the bounce out of the bottom
in the clean, and if I fail to do that, there is no way I can
stand up with a PR clean attempt. Another weakness is
self-condence. Being a condent lifter can get you so
much further than if you have a negative mind like me.
Through years of experience, I have learned that if I believe I can make a lift, I will make it. As for my strengths,
I have inherited the Burgener jerk. Because of my dad, I
have never missed a jerk (knock on wood).
Would you describe your training regimen?

My dad writes all my programs and likes to base them off


of my weaknesses. Whatever I seem to be having trouble
with that week is what we work on. A lot of legwork and
back work is included in my workout. One of my dads
I am so proud to say that Mike Burgener is my dad. He
favorite squat workouts is 10 sets of 3. The weight varies
has been my coach for about nine out of the ten years
from 70%-85% of my best clean. For me,
of my lifting career. Trust me when I tell
I tend to do the 10 x 3 with the heaviest
you that having your dad as a coach can
Sage
Burgener
weight I can handle for that day. A powbe very difcult. It doesnt really affect my
erlifter by the name of Bull Ternus came
training so much anymore. My dad and I
and stayed with us for a week, and for me
have learned to cope with each other and
Age 16
that was a miracle. He helped me out with
we have come to an understanding as to
Height 5 5
my squatting a lot too. Bands and chains
what needs to be done. A year ago my dad
Weight 63 kg
were included in my squat workouts afdecided that having a female coach would
Snatch
63
kg
ter he came. The bands are a great way
really benet me as a female lifter. Having
Clean
&
Jerk
75
kg
to strengthen the sticking point, which
Kartsi Lundahl as my new coach was the
means youll be able to get out of the clean
most amazing experience. Getting different
a whole lot more explosively. Dumbbell
standpoints and coaching methods built
and
kettlebell
exercises are typical things we include in
me into the lifter that I am today. Unfortunately, Kartsi
my
workout.
An
example of a kettlebell workout would
lives in Texas and was able to visit only a couple times
be
1
clean,
1
front
squat + Sotts press, stand up with
a year. I felt that I needed more hands on coaching, so I
weight
overhead,
right
leg lunge, left leg lunge. That is
switched back to having my father as my coach.
one rep and you typically do 5 reps each arm. 5 sets of
that and you are in severe oxygen debt! Workouts like
My dad is not one to treat people differently. Although
that are physical, yes, but they are also extremely menhe doesnt push me any more or any less than his other
tal. Telling your body and mind to just keep going and to
athletes, I think he naturally expects a little more out of
not quit while doing those workouts separates the chamhis own children. I think that it has been benecial for
pions from the average athletes. If I feel like I need to
me as an athlete because I have one of the best coaches
include some more work on my lower back, I do reverse
ever as my dad! Growing up with him and learning his
back extensions with the resistance of a band.
ways has not only made me a better athlete, but also a
better coach. My dad has the ability to make his lifters

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 9

I know youre dealing currently with a wrist injury.


What caused that and how has your training been adjusted because of it?
Yes, the wrist injury. Unfortunately, I dont know the
cause. One day I developed a pain in my wrist and it has
been hurting ever since. This injury has dramatically affected my lifting. Unable to be snatching and clean and
jerking is what hurts me the most. Its hard for a lifter to
be in a gym watching those who are pain-free doing the
lifts. Because of the injury, I now realize how patience
can be an important factor in recovery. As for now, squatting is my best friend.
Your oldest brother Casey is currently the number one
ranked male weightlifter in the US and recently won
the gold medal at the Pan Am Games. How does that
affect you as an athlete? Do you feel greater pressure to
succeed because of your brothers achievements?
Casey Burgener is my inspiration and drive. Of course
he already knows this because I tell him every time we
talk. Seeing my brother push through the good times and
the bad make me realize where hard work can get you.
My brother has earned every medal he has received and
every lift he has succeeded in. He has taught me that
if you put your heart and soul into it, you can accomplish anything. He has also taught me that you can have
the best coach, the best equipment, and the best support
available to you, but only you can get yourself where you
want to go.
Of course I feel pressure to meet the standards my brother has created. Whenever one hears about a relative of an
Olympian or an amazing athlete, he or she expects to see
the same results out of that relative. My dad is so proud
of my older brother and all he has accomplished. I hope
to someday receive that honor for my weightlifting.

What so far do you view as your biggest accomplishment in the sport?


So far, my biggest accomplishment has been qualifying
for the school-age camp held in Colorado Springs, Colorado. The top ten female school-age lifters got to attend
the camp and Im proud to say that I was one of them. It
was the experience of a lifetime. Being with the coaches
that coach Olympians only makes you want to someday
become their lifter.
What are your career goals?
Of course you all know what I am going to say for this
one because who doesnt want to go to the Olympics? I
am striving to make it to the 2012 Games. Most of all, I
am just striving to be the best lifter I can be. I want to
die knowing that I put my heart and soul into becoming
better.
What advice do you have for young athletes interested
in becoming weightlifters?
I encourage all young athletes to take up some form of
Olympic style weightlifting. Even if youre just looking
into doing it as a side sport, it is still extremely benecial for all sporting events. Weightlifting is a unique
sport that requires motivation, determination and heart.
If youre looking into becoming a weightlifter, you have
to keep those things in mind. A weightlifter has to be
patient with injuries and plateauing; and a weightlifter
must always be prepared to put everything they have
into this sport. When starting lifting, you must have the
mindset of a champion. Weightlifting is an addiction.
Prepare to be in love.

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 10

Aimee Anaya

me. Seriously. Is that too mushy?


What so far as been your biggest accomplishment in the
sport?

When did you begin weightlifting? How did you hook


up with Coach Burgener? What was your motivation for
making it your sport of choice?

Five years ago I would have told you that my biggest accomplishment was snatching 80 & clean & jerking 100,
winning the silver medal at Nationals, and going to live
at the Olympic Training Center. However, I know now
that that is merely a minor event in my overall lifting
career that is about to surface. I can honestly say that
my biggest accomplishment in the sport is asking Casey
if I could come to the gym on Saturday, November 28th,
2005 and tying up my shoes that my feet had longingly
missed, walking onto the platform, smelling the gym,
rubbing the chalk on my hands, and doing the rst snatch
I had done in ve years.

I started weightlifting in 1997, in August, I believe, right


before school was going to start. I met Coach Burgener
through a fella named Mike Abruso. I was playing volleyball for him, for fun, and he apparently saw beyond
this little skinny girl (seriously, I weighed about 110 lbs),
and thought I could jump, knew I had played sports forever, or maybe he just wanted to get rid of me and get
me off the volleyball team. So one day, he told me he
wanted me to meet this weightlifting coach named Mike
Burgener. Really, I never understood why he sent me
up there, but thankfully he saw something in me that I
What inspired you to return to weightlifting after your
didnt know was there. So I remember the day I walked
ve-year retirement? What are some of the most difcult
up the hill to meet Coach B. I had never even heard of a
parts of returning to the sport after such a long hiatus?
snatch or a clean & jerk before. Never had I done a squat
or a pull or a press. I was in sports (track, basketball, and
I missed it. I missed the feeling of a successful lift. I
volleyball) through high school, but we didnt have a
missed the smell of the gym. I missed the
strength coach. We never went to the gym.
chalk on my hands. I missed being an athSo I was totally clueless. I had absolutely
Aimee
Anaya
lete. I missed being good. I missed wanting
no idea how to lift weights. Anyway, sorry
to get better. I missed my Coach and his
Im getting sidetracked.
family. When I went back to the gym on
Age 29
that Saturday, I was only anticipating doI started going up everyday. The gym beHeight 5 6
ing it for fun, just that day. After the workcame my life, Casey and the other athletes
Weight 63 kg
out, I decided to lift a couple days a week.
became my best friends, and it was a lifeSnatch
83
kg
I remember telling Coach B that I would
style. Three months after training I went to
Clean
&
Jerk
102
kg
commit to three days a week, but that was
the American Open, and I think I did 60
it. Well after the rst week, I couldnt stay
and 75, or something like that. That total
away. I started training ve days a week,
was enough to make the Jr. Squad camp,
full
force.
I
decided
to leave the foo-foo shit at the door
and it continued from there. I wasnt focused or consisand
train
for
real.
tent for the rst year or two I was lifting, because I didnt
know how to be. I started getting focused in 1999, and
The most difcult part of coming back is getting my body
that is when my numbers started to increase, my techback into shape. After ve years off, I lost exibility, I
nique began to be consistent, and I was able to compete
lost all of my strength and muscle, and I lost my techat the top of my weight class. That is when I started mednique. I was weak and out of shape, and couldnt nd
aling at the National level.
any consistency. I had lost my jerk, couldnt get out of a
clean, and my snatches were just wildly out of control.
My motivation for making weightlifting my sport of
I think had I tried to stay in some kind of shape during
choice was and is my Coach. He taught me how to be
those ve years, I would not have had as much difculty.
an athlete, and how to fall in love with a sport. I love
Amazingly enough, my muscle memory has saved me. It
the feeling of competing. I am extremely aggressive, and
is approaching my sixth month training mark and I have
I strive for a challenge. I crave the act of doing endless
superseded all my prior records in all lifts: squats, pulls,
reps, training every day, the success of a lift, sweating,
presses, snatch balances, etc. I snatched 80 & clean &
crying, screaming, laughingall for those few moments
jerked 100 after four months of training. So basically, it
to stand on a platform. I am thankful for the family that
took me four months to achieve the lifts that I achieved
I have obtained through my sport. I wish I could nd
in four years before. I am much stronger now, mentally
Mike Abruso and thank him for providing me with an
and physically, compared to then. Something that I had
opportunity to become an incredible athlete, and to nd
to really work to overcome in my training was the conthe most amazing Coach I have ever met, who is a father
stant visual of what I had been doing before. It is not
to me. I truly love, respect, and admire him. I would be
an issue now, but the rst couple months of training I
lost without him. Totally incomplete as an athlete and as

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 11

would get so frustrated. I would try and snatch 60, and


miss it, and would just freak out, because all I could see
in my head was me snatching 80 before I retired. My
coach had to constantly remind me to put the past away.
But maybe that frustration gave me the drive I needed to
surpass those lifts.
What are your career goals?
If only I hadnt left the sport, where would I be today?
That is what makes me focus now. It gives me an undeniable drive. I have a lot to achieve in a very short time. I
have ve years of training to make up for. Today, my goal
is to go to Nationals in August and medal. I need to get
ranked in the top ten overallthat is my immediate goal.
Secondly, I want to make the world team the next two
years, up my ranking, and go to Olympic trials as one
of the top ranked so that I can assure a spot on the 2008
Olympic team. I will be there.
Describe your experience training at the OTC.
When I went to the training center, it was a few months
before Olympic trials in 2000. So obviously the intensity at the OTC as a whole was remarkable. All of the
athletes were preparing for the Olympics, and it was the
rst year women weightlifters were going to the Olympics, so there was an added excitement in the gym. The
girls were all so nice to me, and completely welcoming
as athletes and friends. I shared a platform with Tara
Nott, which was an unexplainable experience. She was
an unbelievable athlete, and she was going to be competing in the Olympics. So to do sets daily with her was
completely inspiring and motivating.

The training center is very routine. You wake up, eat


breakfast as a team, train, nap, eat lunch, train, hang
out, sleep, go to sports med, train, and do it all again
the next day. You have the best medical attention, food
whenever you want it, and great coaches. You have every opportunity to recover, you train twice a day, you
are surrounded by some of the best lifters in the country,
and it rocks. However, I truly missed my coach. I think I
am a better weightlifter when I am with him. He pushes
me, and I train better when he is there. He is an unbelievable coach and his knowledge and love for the sport is
irreplaceable. I wish I had the maturity then that I have
now. I see some of the girls who were there with me and
who are still lifting now, and it makes me realize where I
would be now had I not left the sport. But the only thing
I can do is train hard, stay focused, and be thankful that
I have another opportunity to be great.
Unlike many of the athletes of your caliber, such as
those living at the OTC, youre a mother, work full time
and are a graduate student in addition to training. What
keeps you motivated day to day?
Although I have an extremely supportive boss, daughter,
family and coach, I am at an extreme disadvantage to
those lifters who dont have the added responsibilities
that I do. My motivation comes from my knowing I am at
a disadvantage. I have to work extra hard to compensate,
and I need to do so recovered, rested, and injury free.
You just make it work. I wake up each morning, and I
just do it. One step at a time, I get through the day, and I
make it work. I have to. I dont cry about it. I just do the
best I can with what I have, and pray that I will be successful. And I will.

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 12

Ross Enamaits

NEVER GYMLESS & INFINITE INTENSITY


Review by Robb Wolf

Do you ever see a training book, DVD or just an athlete at work


and get an INSTANT gut level sense that this is good stuff?
That this person knows what he/she is doing? I had that
sensation the rst time I saw one of Ross Enamaits video
clips. I think the rst material I saw of Rosss was a clip
called Low-Tech High-Effect. THAT is good stuff. After
watching that video two things came to mind. One: Ross
is damn t. Two: I do not want to be hit by this guy.
Intrigued, I dug a little deeper, and it turned out Ross
is not just a top tier athlete. He is also a phenomenal
strength and conditioning coach who has a rm grasp
of both the theory and implementation of effective programming. Below are reviews for two of Rosss books.
Id like to make the point that what impresses me the
most about his work is his combination of pragmatism
and economics. Pragmatism in that there is only one criterion for Rosss material: it must work. As you will see
below, Ross knows his exercise phys and theory but his
deciding factor of whether or not to include material in
his work is efcacy. Now what do I mean by economics? Ross understands the tradeoffs inherent in effective
training and cleanly articulates these tradeoffs throughout his work. Enough hype! Lets look at the books!

Never Gymless
Do you own a bodyweight only training book? Does it
focus on a few low power moves and for programming
simply tells you to do more. I had that book once. The
used bookstore did not want it and it seemed really bad
to throw a book away so it now shores up a low spot in
the oor in the CrossFit NorCal gym for our glute-ham
bench. The fate of that book will not be the fate of Never
Gymless. Never Gymless (NG) is 233 pages of quality
instruction and information. If you are tough and dedicated it will only take you several YEARS to master the
strength and power moves found in NG. Here is a look at
a few of the chapters:
Training Principles
In this chapter Ross lays out the basics of training theory including the SAID principle, elements of variety in
training, long term development via physiological adaptations, periodization and the elements of strength such

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 13

as Absolute, Maximal, Explosive, Speed and Strength


Endurance. Ross talks about all of these elements, how
to develop them and how much of each you need to
be effective as a combat athlete. Ross makes the point
that there is an inherent tradeoff when developing these
characteristics and that YOU need to prioritize these elements to suit your goals.
Conditioning Is King
Ever gassed during an athletic event? Not much fun, is
it? If you follow Rosss conditioning advice any loss you
suffer will NOT be from a lack of wind. This may sound
a bold statement but keep in mind that Ross has arrived
at his conditioning recommendations via this route: he
was and is a competitive athlete, has trained numerous
athletes successfully and has pulled from exercise science to solidify his programming. That can be read as
Experience (Empiricism in the words of Coach Glassman) rst and foremost with theory playing a support
role in rening overall programming. Ross offers a huge
list of exercises ranging from classic conditioning moves
such as running and jump rope to a huge list of calisthenics. Ross also places the preponderance of his conditioning squarely in the lactate pathway. Rosss training
can help you to meet both Pukie and The White Buffalo
in the Sky!
Other chapter topics include: Pulling Strength and Power, Pushing Strength and Power, Lower Body, Nutrition
(an excellent resource. Ross is savvy to food quality and
articulates this concept well in this chapter), Program
Design, Frequently Asked Questions, Core Conditioning and more. This is an impressive and very thorough
book.

amount to nothing more than name-calling. During


these debates an occasional voice of reason emerges and
makes a comment along the line of, People have two
arms, two legs and what works in one locale will work
in another. People, regardless of location, discover and
use what works Usually this wisdom is lost on the
peri-pubescent internet combatants, but its true and we
see this phenomena occur across many realms, including strength and conditioning. In the case of S & C this
common thread is the dumbbell. Coaches who earn their
living based on the results of their clients use this piece
of equipment in favor of virtually all others. Why? They
are inexpensive, safe, fun to work with and they produce the desired results. This is why Ross recommends
dumbbells so highly. Ross understands that the Olympic
lifts and their derivatives are your best route to maximum power development for sport. He also understands
that dumbbells are your best route to the Olympic lifts.
Ross covers a variety of moves and explains how to use
dumbbells to enhance any athletic characteristic.
Program Creation
Ross draws on the totality of sports science in his program design for the warrior athlete and he does a good
job of it. He looks at periodization and exposes many of
the weaknesses inherent in classical periodization. He
draws from the Conjugate Method and strikes a remarkable balance in developing a well-rounded combat athlete. If you have followed the CrossFit WOD but would
like a structured, planned progression, Innite Intensity
offers months of programming and perhaps more importantly it provides you the tools to tailor your efforts to
meet your needs.
Other chapters include: body weight training, core training, and nishers including neck and grip (No Bosus or
Swiss balls!).

Price: $24.95
Order Here

Price: $29.95
Order Here

Innite Intensity
This is a one-stop shop for your strength and conditioning needs. In this book Ross shows you how to use basic
no frills weight implements such as dumbbells, sandbags, ropes, rings and of course bodyweight exercises to
develop every athletic quality. Here are highlights from
a few chapters.
No Dummies Here
Have you ever seen some of the squabbling pissing
matches that arise when people debate whether a given move came from Brazilian jiu-jitsu or western submission wrestling? These things get ugly and usually

I have no reservations recommending Rosss products.


They are top quality and easily worth double their price.
Perhaps this is silly on my part, but much of why I like
Rosss work is that he DOES his own training and despite the demands of work, coaching and fatherhood, he
maintains a level of conditioning that is remarkable for
anyone. I respect that a lot. It may be that his demanding
schedule has shaped his programming and philosophy
to value high return effective activities. Whatever the
case, do yourself a favor and check out Rosss website
and books.

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 14

WITH

COOKING
SCOTTY

Grilled Flank Steak


with Pineapple Salsa
Aah, summertime. Time to re up the grill! Here is a
quick and easy dinner.
Time: 20 minutes
1 lb ank steak, preferably grassfed
2 tsp olive oil
1 tsp chipotle powder
4 slices of pineapple or pineapple rings
1 1/4 C chopped red bell peppers
1/2 C chopped red onion
1/4 C chopped cilantro
2 Tbsp lime juice
Get the grill ready! Meanwhile, mix oil and chipotle
powder in a dish. Apply to both sides of the steak, then
grill for around 5 minutes on one side. Flip and continue to grill for around 3 minutes more. (remember that
grassfed beef will cook faster than conventional beef. If
you use conventional beef, you may need to grill it for a
few minutes longer) Remove to a plate and cover for 10
minutes. The steak will continue to cook.
Meanwhile, grill the pineapple rings for 2-3 minutes per
side. Dice the pineapple, place in a bowl. Add the remaining ingredients.
Slice the steak thinly, serve with the salsa.

Grilled Flank Steak with Pineapple Salsa

Machaca
Machaca is a way of preparing slow cooked shredded
beef. It is popular in Mexican and Tex-Mex foods. It was
originally a way to prepare beef for preservation and
travel, similar to jerky. Today, there are many ways to
prepare Machaca. Here is the way that I make it - simple
and it turns out good! Use the Machaca for breakfast in
the following recipe, or with tacos, on a salad - get creative.

Zone info: 4 servings at 4 protein, 1.5 carb, 9 fat

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 15

15 minutes prep time


2 1/2 hours cooking time

Cumin powder, to taste


3 eggs

Leftover beef, 1 to 2 lbs


1 Tbsp olive oil
2/3 C chopped yellow onion
2/3 C chopped green bell pepper
1 chopped jalapeno pepper
2 chopped cloves garlic
1/2 C chopped tomato
1/2 C beef broth or water
1 Tbsp oregano
1 Tbsp cumin
1/4 tsp chili powder
Hot sauce of your choice

Saute the onion and peppers for a few minutes in the oil.
Add the tomatoes, cook until they soften and begin to
loose their water. Add the Machaca and cumin.
Break the eggs into a bowl, whisk, then add to the scramble. Enjoy! I like to serve this with either guacamole or
salsa.
Zone info: 1 serving at 5 protein, 1 carb, 18 fat

Using a large pot, saute the onion, peppers, and garlic in


the olive oil. Add the remaining ingredients, bring to a
boil. Turn the heat down, cover the pot, and simmer for
around two hours.

Mexican Coleslaw

Allow the meat to cool, then remove the meat and shred.
It should be soft and pull apart easily at this point. Return the meat to the pot, then continue to simmer, uncovered. Let the mixture get thick, even almost dry.
Use the Machaca in a dish of your choice, or store in the
refrigerator for later use.

2 1/4 C shredded green cabbage


1-2 Tbsp minced anaheim peppers
Pinch of salt, optional
1 Tbsp lime juice

Zone info for total recipe: 2 blocks carb, 16-32 blocks protein (depending on quantity of beef used)
1 oz. beef - 1 protein block, 2/3 cup onion - 1 carb block, 2/3 cup peppers
- 1/2 carb block, 1/2 cup tomato - 1/2 carb block.

Machaca Scramble
Now that youve got some Machaca, what to do with it?
Here is a quick and easy breakfast idea. Dont want to
take the time to prepare Machaca? Any leftover meat
will work well!
I rst got this idea at the recent CrossFit Training Seminar in San Diego. A few of us went to lunch at a Mexican restaurant that was a several blocks from CrossFit
San Diego. The food was excellent, and they had a great
Machaca scramble. It was so good that I got a second
plate to go, which I downed in the airport a bit later.
This recipe is versatile, use ingredients that you have on
hand.
Time: 5 to 8 minutes
1 Tbsp olive oil
1/3 C chopped white onion
1/2 jalapeno or serano pepper, chopped
1/2 C chopped tomato
2 oz Machaca or leftover meat

Time: 4 minutes

Combine cabbage, pepper, and salt in a bowl. Drizzle


with lime juice.
Zone info: 2 servings at 1/2 block carbohydrate each

Chocolate Nut Butter Ice Cream


Robb gave us Paleo Ice cream in the June 05 Performance
Menu. Here, I tweaked the recipe to create a favorite avor. Experiment and come up with your favorite avor.
Time: 5 minutes
1/2 C coconut milk
1 tsp either cocoa or carob powder (unsweetened)
1 Tbsp cashew butter
1 Tbsp crushed walnuts
Few drops of pure vanilla extract (optional)
Prepare the ice cream about an hour before you want to
eat it. Pour the coconut milk into a coffee cup or small
dish. Add the other ingredients, mix well. Place into the
freezer for one hour. I nd that to get a good, ice creamlike consistency, the mixture needs to be stirred periodically to break up the portions that will get frozen hard.
Enjoy!
Zone info: 1 serving at 11.5 blocks fat (16 grams)

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 16

IPESRECIPESRECIPESRECIPESREC
FOR HEALTH & PERFORMANCE

Herb and Garlic


Brussel Sprouts

Cauliower Soup

Nikki Young

4 Tbsp oil
4 Tbsp arrow root
10 C vegetable stock
1 whole white cabbage
Handful parsley, freshly chopped

12 brussel sprouts
1 small onion, nely sliced
1 clove garlic, minced
1 Tbsp olive oil
tsp thyme
tsp oregano
Salt and pepper
Boil brussel sprouts and onion in water for around
15-20min, or until tender. Heat oil in a saucepan,
add garlic and saut until browned. Add oregano,
salt and pepper before adding the brussel sprouts
and onion. Cook for 3-4min stirring occasionally.
Zone info: 2 servings at 2 carb, 7 fat

Pumpkin and Sweet


Potato Soup
Nikki Young
1 large onion, diced
1 tsp olive oil
Dash of; ground cumin, ground ginger, ground
nutmeg, ground cloves and chilli powder
6 C pumpkin, diced
4 C sweet potato, diced
400 ml light coconut milk
1 C water
In a large pan, fry onion in olive oil until cooked
and slightly browned, add spices and heat through
quickly before adding pumpkin and sweet potato.
Add the coconut milk and water and leave
to cook for 30-40min or until pumpkin and
sweet potato has cooked through. Using
a hand blender or food processor, blend up
soup to form a thick and creamy texture.
Zone info: 5 servings at 4.5 carb, 5.5 fat

Nikki Young

In a large pan, make a rou by rstly heating the


oil, continue by adding the arrow root mixed with
a bit of water, stirring vigorously to prevent lumps
while continuing to add all the vegetable stock.
Place cabbage orets and stalk into the pan and
leave to cook for 20-30min or until cooked. Mash
the cauliower up into smaller pieces and add
parsley, cook for a further 5 min then serve.
Zone

info:

servings

at

2.5

carb,

fat

Stir-Fried Chili Beef


with Cashews
Nikki Young
1lb lean beef, sliced thinly
Tbsp oil
2 tsp red curry paste
2 tsp sh sauce
2 Tbsp lime juice
1 tsp honey
C water
1 C green capsicum, diced
1 tsp arrow root
24 cashews
Heat oil in a pan and fry beef until it changes color.
Add the red curry paste and fry for a few minutes
longer. Add the sh sauce, lime juice, honey, water
and capsicum and simmer for 10min. Thicken the
sauce with arrowroot mixed with a little bit of
cold water and turn off the heat before adding in
the cashews.
Zone info: 4 servings at 4 carb, 4 protein, 9 fat

THE PERFORMANCE MENU ISSUE 19 AUGUST 2006 17

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