Monthly Archives: July 2011

8-1 WOD

No Internet at my house tonight so I had add this from my phone. Sorry no article tonight. I’ll make up for it tomorrow.

Buy in…

3 rounds
5 pushups
10 air squats

4 Rounds
5 Bear Clomplex
10 KTE

*You will not be timed on this workout. We are working on form… Make every rep count and use a weight that will allow you to do it RIGHT.

Cash Out…

50 Sit ups
5 Walking Sampson Stretchs on each leg.



50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.


Enlarge image

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

We WILL scale this for some… 25-20-15-10-5…

7-29 Benchmark WOD

Kristan Clever, Taylor Richards-Lindsay and Lindsey Smith

Pic is courtesy of CrossFit inc… The games start in the am! In the water for the 1st time!


1000 Meter Row

50 Thrusters

30 Pull Ups

Finally, strive to blur distinctions between “cardio” and strength training. Nature has no regard for this distinction or any other . . .” — Greg Glassman

7-27 WOD

Pic is Courtesy of CrossFit Inc… The games are coming this weekend! They stream live on ESPN3.

Buy in…

Burgener Warm Up


400 Meter Run



Russian Swing


400 Meter Run

Cash Out…

Work on a Goat for 5 Minutes

Then… 45 Second Superman


Thanks to Paul @ CrossFit Iota for the article on Bruce Lee

7-26 WOD

Buy in…

800 Meter Run


Death By Push Up

Do 1 push up in the 1st minute, 2 in the 2nd and so until you can’t.

Cash Out…

5 Minutes of Doubles Under Practice

Then 1 a one minute Sampson Stretch on each leg


A Good Night’s Sleep Isn’t a Luxury; It’s a Necessity

Published: May 30, 2011

In my younger years, I regarded sleep as a necessary evil, nature’s way of thwarting my desire to cram as many activities into a 24-hour day as possible. I frequently flew the red-eye from California, for instance, sailing (or so I thought) through the next day on less than four hours of uncomfortable sleep.



  • But my neglect was costing me in ways that I did not fully appreciate. My husband called our nights at the ballet and theater “Jane’s most expensive naps.” Eventually we relinquished our subscriptions. Driving, too, was dicey: twice I fell asleep at the wheel, narrowly avoiding disaster. I realize now that I was living in a state of chronic sleep deprivation.

I don’t want to nod off during cultural events, and I no longer have my husband to spell me at the wheel. I also don’t want to compromise my ability to think and react. As research cited recently in this newspaper’s magazine found, “The sleep-deprived among us are lousy judges of our own sleep needs. We are not nearly as sharp as we think we are.”

Studies have shown that people function best after seven to eight hours of sleep, so I now aim for a solid seven hours, the amount associated with the lowest mortality rate. Yet on most nights something seems to interfere, keeping me up later than my intended lights-out at 10 p.m. — an essential household task, an e-mail requiring an urgent and thoughtful response, a condolence letter I never found time to write during the day, a long article that I must read.

It’s always something.

What’s Keeping Us Up?

I know I’m hardly alone. Between 1960 and 2010, the average night’s sleep for adults in the United States dropped to six and a half hours from more than eight. Some experts predict a continuing decline, thanks to distractions like e-mail, instant and text messaging, and online shopping.

Age can have a detrimental effect on sleep. In a 2005 national telephone survey of 1,003 adults ages 50 and older, the Gallup Organization found that a mere third of older adults got a good night’s sleep every day, fewer than half slept more than seven hours, and one-fifth slept less than six hours a night.

With advancing age, natural changes in sleep quality occur. People may take longer to fall asleep, and they tend to get sleepy earlier in the evening and to awaken earlier in the morning. More time is spent in the lighter stages of sleep and less in restorative deep sleep. R.E.M. sleep, during which the mind processes emotions and memories and relieves stress, also declines with age.

Habits that ruin sleep often accompany aging: less physical activity, less time spent outdoors (sunlight is the body’s main regulator of sleepiness and wakefulness), poorer attention to diet, taking medications that can disrupt sleep, caring for a chronically ill spouse, having a partner who snores. Some use alcohol in hopes of inducing sleep; in fact, it disrupts sleep.

Add to this list a host of sleep-robbing health issues, like painful arthritis, diabetes, depression, anxiety, sleep apnea, hot flashes in women and prostate enlargement in men. In the last years of his life, my husband was plagued with restless leg syndrome, forcing him to get up and walk around in the middle of the night until the symptoms subsided. During a recent night, I was awake for hours with leg cramps that simply wouldn’t quit.

Beauty Rest and Beyond

A good night’s sleep is much more than a luxury. Its benefits include improvements in concentration, short-term memory, productivity, mood, sensitivity to pain and immune function.

If you care about how you look, more sleep can even make you appear more attractive. In a study published online in December in the journal BMJ, researchers in Sweden and the Netherlands reported that 23 sleep-deprived adults seemed to untrained observers to be less healthy, more tired and less attractive than they appeared to be after a full night’s sleep.

Perhaps more important, losing sleep may make you fat — or at least, fatter than you would otherwise be. In a study by Harvard researchers involving 68,000 middle-aged women followed for 16 years, those who slept five hours or less each night were found to weigh 5.4 pounds more — and were 15 percent more likely to become obese — than the women who slept seven hours nightly.

Michael Breus, a clinical psychologist and sleep specialist in Scottsdale, Ariz., and author of “The Sleep Doctor’s Diet Plan,” points out that as the average length of sleep has declined in the United States, the average weight of Americans has increased.

There are plausible reasons to think this is a cause-and-effect relationship. At least two factors may be involved: more waking hours in homes brimming with food and snacks; and possible changes in the hormones leptin and ghrelin, which regulate appetite.

In a study published in 2009 in The American Journal of Clinical Nutrition, Dr. Plamen D. Penev, an endocrinologist at the University of Chicago, and co-authors explored calorie consumption and expenditure by 11 healthy volunteers who spent two 14-day stays in a sleep laboratory. Both sessions offered unlimited access to tasty foods. During one stay, the volunteers — five women and six men — were limited to 5.5 hours of sleep a night, and during the other they got 8.5 hours of sleep.

Although the subjects ate the same amount of food at meals, during the shortened nights they consumed an average of 221 more calories from snacks than they did when they were getting more sleep. The snacks they ate tended to be high in carbohydrates, and the subjects expended no more energy than they did on the longer nights. In just two weeks, the extra nighttime snacking could add nearly a pound to body weight, the scientists concluded.

These researchers found no significant changes in the participants’ blood levels of the hormones leptin and ghrelin, but others have found that short sleepers have lower levels of appetite-suppressing leptin and higher levels of ghrelin, which prompts an increase in calorie intake.

Sleep loss may also affect the function of a group of neurons in the hypothalamus of the brain, where another hormone, orexin, is involved in the regulation of feeding behavior.

The bottom line: Resist the temptation to squeeze one more thing into the end of your day. If health problems disrupt your sleep, seek treatment that can lessen their effect. If you have trouble falling asleep or often awaken during the night and can’t get back to sleep, you could try taking supplements of melatonin, the body’s natural sleep inducer. I keep it at my bedside.

If you have trouble sleeping, the tips accompanying this article may help. And if all else fails, try to take a nap during the day. Naps can enhance brain function, energy, mood and productivity.

This is the second of two columns on sleep needs.


7-25 WOD

Pic is from CrossFit Hood River… Courtesy of CrossFit Inc

Buy in…

4 Sets of 5 Overhead squats… Focus on solid form, not speed.



Ground to Overhead (75/55)

Pull Up

Cash Out…

Weighted Sit Ups.



Courtesy of Mark’s Daily Apple

Nutritionally it’s sound (it made Mark’s “Top 10 Foods I Couldn’t Live Without” list) but broccoli can be pretty one-dimensional on the plate. The intense crunchiness of this cruciferous is why we love it so much, but some days, we wish there was a little more complex flavor along with that crunch. That’s why we’ve taken to dousing it with vinegar and garlic-infused oil, which not only ups the flavor a notch but also gently marinates and softens the broccoli a bit. The vinegar gives the broccoli a tangy, fresh flavor and a bright, bold green hue while the olive oil is being soaked up by each floret like a sponge, giving the broccoli more richness. Red pepper adds color and kalamata olivesbring salty acidity to each bite.  This is raw broccoli, but with a little attitude.

Adding the spicy kick of garlic is our favorite part, and varies in intensity depending on our mood. Some days, two cloves seems like enough and other days we toss in an amount so obscene that it guarantees we’ll be breathing fire. If you want to make things even more interesting, toss in a handful of red pepper flakes or diced hot pepper, too.

brocolli stem

And when you’re cutting that head of broccoli up into smaller florets, don’t forget about the thick stems. Trim the outer layer of tough peel and what lies beneath is a tender, juicy, entirely edible and delicious inner core.


ingredients 13

  • 1 head of broccoli, cut into small florets
  • 1 red pepper, cut into strips
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon kosher salt, or more to taste
  • 1/2 cup extra virgin olive oil
  • 2 or more garlic cloves, finely chopped
  • 1-2 cups pitted kalamata olives


In a bowl, sprinkle the vinegar and salt over the broccoli and red pepper and use your hands to toss the vegetables.

raw veggies

In a skillet, warm the olive oil. Add garlic and saute no more than one minute, until the garlic is fragrant and only slightly browned. Pour over the broccoli and red pepper. Add kalamatas. Use your hands to massage the oil into the broccoli. Let sit 1 hour at room temperature then either serve immediately, or chill and then serve.

broccoli salad2

7-23 WOD

Buy in…

3 sets of 10 Kettlebell Snatchs on each arm… Focus on solid form


4 Rounds

10 Wall Balls

10 Broad Jumps

200 Meter Run

Cash Out…

Spend a couple minutes opening your hips


60 Second Plank Hold

7-22 WOD

* Pic was on….

We are going to work on the following…

Push Jerks

Front Squats

*The reps will depend on the person… Some will work up to a 3 rep max.

We’ll all be introduced to Mavis!

Article is from the Whole 9 Blog… Haven’t tried them myself, but I will!

Steal This Snack:  SeaSnax (Strangely Addictive)

on 20 July, 2011

   NOTE: Whole9 has zero vested interest in SeaSnax, or the sale of SeaSnax products. We are not financially affiliated with SeaSnax in any way, shape or form. We just like scoring good deals on stuff we like for our readers.Today’s post began in Honolulu, HI, when Melissa picked up a package of SeaSnax at the local Whole Foods. The package promised they would be “strangely addictive”, and after Melissa plowed through three snack-packs in as many days, she realized the product actually lived up to the hype. A few weeks later, we sent a note to SeaSnax, singing their praises and proposing ideas for how we could best collaborate to share the glory of the Snax with our readers.  And today, our hard work (and seaweed-snacking) pays off… for you!

Seaweed What?

The Paleo diet lists some decidedly unconventional food items by today’s standard – but seaweed? Trust us, it’s actually not as weird as it sounds. First, let’s talk about the nutritional benefits of seaweed – specifically, the nori or porphyra (red algae) from which SeaSnax are made.

According to Subhuti Dharmananda, Ph.D. (Director of the Institute for Traditional Medicine in Portland, Oregon), seaweed draws an extraordinary wealth of micronutrients from the sea, including iodine,  calcium, sodium, magnesium, potassium, iron, zinc, copper, and selenium.   (In fact, seaweed has a large proportion of iodine compared to dietary minimum requirements.  While actual amounts per product vary, the average sheet of nori is estimated to provide 70% of the recommended daily intake of iodine.)  Red algae also contains vitamin A, vitamin C and vitamin B12 (although many scientists suggest algae conly ontains a close relative of B12, not the real deal our bodies need).

Finally, seaweed lipids also have a higher proportion of essential fatty acids (EFAs) than land plants. Red algae have a high EPA content, a substance mostly found in animals, especially fish. While the amount of EPA and DHA in a sheet of nori varies with the level of nutrients in the ocean while the algae grows, one sheet of nori contains about 0.5 grams of Omega-3 fatty acids.

It’s Delicious.  We Promise

Still, despite the fact that seaweed offers tons in the way of micronutrients, most folks can’t stomach the idea of eating something slimy or fishy – never mind slimy AND fishy. (We hear you.)

Enter SeaSnax! They take porphyra (red algae) from the sea and turn them into sheets by a process of shredding and rack-drying. Then, they gently roast the sheets with 100% olive oil (no vegetable oil here!) and add natural spices like sea salt, garlic and chipotle. The final product has a crunchy, chip-like texture, a fresh (non-fishy) taste and, as promised, a strangely addictive quality.

Whole30 Approved – and Free Shipping for Whole9 Readers!

The best news? All varieties of SeaSnax – raw, classic, toasty onion and spicy chipotle – are 100% Whole30-approved!  No added sugar, no soy (!), no preservatives and no vegetable oils makes these the healthiest seaweed snacks we’ve seen on the market to date.  You can find SeaSnax in a variety of Whole Foods Markets and health food stores nationwide, but they’re not available in every just city yet. (Check their store locator for a spot near you.)

Nothing local? Not to fear! Thanks to the generosity of SeaSnax and our rabid pursuit of scoring cool deals for Whole9 readers, we managed to snag you all free shipping on SeaSnax from now thorugh year-end.

Get free shipping on your SeaSnax order ( by using the Whole9 code “w9fs” at check-out

We’ll also be bringing samples of SeaSnax to our upcoming Foundations of Nutrition workshop in Sumner, WA this weekend – lucky for our guests! So if you’re a little bit bored with your Whole30 snack options and looking for a crunchy treat that packs a nutritional punch, give SeaSnax a try today. And if you get addicted like Melissa did – don’t say we didn’t warn you.


Good job with Cindy today! Everyone did great!

Make up a WOD. Work on a skill. Stretch….

Only some people get what they want. Those are the people who show up to get it.” — Dianne Houston

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” — Muhammad Ali

“It is important that people know what you stand for. It’s equally important that they know what you won’t stand for.” — Mary Waldrop




Cool Pic on today… Just like the med ball squat clean we work on all the time only with 100 lb stone!


20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

8 Ways to Prevent a Sun Burn (Sunscreen is not one of them)

By Mark Sisson on

As summer descends upon the world, a young Primal eater’s fancy turns to playful frolicking in the sunshine. And when you’re frolicking, the last thing you want to do is slather a bunch of horrible-smelling, greasy, overpriced sunblockall over your body. It makes you slippery and imbues your countenance with a deathly pallor that is very unbecoming. If you could, you’d love to avoid the nasty practice altogether. You’d love to use more alternative methods. Methods that may not have the support of the medical community, but for which supportive research does exist. Seeing as how a common refrain throughout the newly Primal is that sunburns seem fewer and further between than ever before, I’m guessing that there’s something to it. Dietary? Supplementary?

I’ve noticed the same thing in myself and my family, so I got to wondering: what about going Primal, exactly, might be having this effect? And if something is protecting us from the sun, and it’s not just in everyone’s heads, what else can we do to bolster our natural sunblock? What can we recommend to friends and family who aren’t quite on board with the whole deal but still want protection from the sun? Let’s take a look at some potential supplements and dietary strategies. I’ll reference research as often as possible, but I’ll also draw on anecdotal experience, both personal and from the community at large.

Eat Some Lycopene

Lycopene, that famous carotenoid found in tomatoes, has been shown in a recent in vivo RCT to protect humans against sun damage. Healthy women, aged 21-47, who ate 55 g of tomato paste containing 16 mg of lycopene every day for 12 weeks experienced significant protection against acute – and potentially long term – sun damage. Remember that cooked tomatoes, and tomato products like paste and sauce, offer far more bioavailable lycopene than raw tomatoes. If you’re counting, 55 grams of tomato paste is a hair over 3 tablespoons worth.

Get Some Astaxanthin

The super-antioxidant astaxanthin is found in algae, the organisms that eat it, and the organisms that eat those organisms (like salmon, shrimp, and pink flamingo – the pink/red color gives it away). It has been getting some attention as an “internal sunscreen.” Does it stack up? Well, here’s a study on isolated human skin cells, in which astaxanthin definitely protects against UVA damage. And here’s another study on isolated skin cells showing its protective effects. But those are limited. Does the effect persist in real life settings? In other words, does ingesting astaxanthin supplements or food that contains astaxanthin offer protection from UVA? This hairless mouse study suggests that it might; astaxanthin was more effective than even retinol. I’d say it looks promising, and I’m always interested in an excuse to dine on pink flamingo thigh.

Get Some Vitamin D

A common anecdotal report is that supplementing vitamin D increases sun tolerance and protection against sun damage, and a recent study seems to confirm this. Various forms of the vitamin D prohormone offered various protections against UV damage in a mouse model: reduced sunburn, lowered incidence of tumor development. Huh, imagine that! Getting sun gives you vitamin D, which in turn protects you from too much sun. It’s funny how these things work out. Nature can be very elegant.

Get Your Long-Chain Omega-3s and Ditch the Omega-6s

A recent study out of Australia found that adults with the highest serum concentrations of DHA and EPA had the least “cutaneous p53 expression.” What’s the significance of  cutaneous p53 expression? When your skin is in danger of damage from the  sun, p53 expression is upregulated to protect it, and high p53  immunoreactivity can lead to melanoma. The fact that high DHA/EPA meant  low p53 immunoreactivity suggests that the omega-3s were protecting the  skin. And although the study’s authors noted that high serum omega-6  content didn’t seem to correlate with high p53 activity, I think a  likelier explanation is this: omega-6 is so prevalent in the modern  Australian diet, that even “low” levels are still above the threshold  for increased susceptibility to sunburn. Going higher than that  threshold won’t make things any worse, and it won’t show up in the  statistics. Drop that omega-6 intake to 2% of calories, though, while getting an equal amount of omega-3s? I bet you’d see some incredible UV-resistance.

Eat Plenty of Saturated Fat

This is slightly redundant in light of the last suggestion – after all, if you’re limiting PUFAs, you gotta eat some saturated fat – but I think it’s worth mentioning. I hear about people bumping up their saturated fat intake and improving their UV-resistance all over the place, and I’ve  experienced the same thing myself, but I’d never seen it mentioned in  the literature. Well, here’s a cool rodent study in which mice were either given a saturated fat-enriched diet or a  PUFA-enriched diet. No word on the exact composition of the two diets.  When both groups of mice were injected with melanoma cells, “the  initiation time required for visible tumor growth in mice receiving the  polyunsaturated fat diet was significantly less than that in mice  receiving the saturated fat diet.” A higher-saturated fat diet was  protective, while a higher-PUFA diet was not. If you’re gonna be out in  the sun, better eat your butter, palm oil, and coconut oil, eh?

Drink Tea

Tea, especially green tea, offers a complex arsenal of antioxidant compounds. How it works and what’s doing it isn’t fully understood, but it’s generally accepted that drinking green tea is a smart move and a mainstay of many healthy traditional cultures. Unsurprisingly, there’s also evidence that dietary green tea, specifically its polyphenols, inhibit the development of skin tumors by controlling inflammation and preventing DNA damage. Topical green tea extracts applied directly to the skin also offer photoprotection.

Get Some Proanthocyanidins

Proanthocyanidins, which can be found in wine and grape seeds, berries like blueberries and chokeberries, nuts like hazelnuts and pistachios, and certain niche grains like sorghum and barley, have been efficacious in preventing UV damage in hairless rodents. Whether it works for hairless apes remains to be seen, but drinking wine and eating berries sound like fine ideas regardless of their photoprotective efficacy. Actually, score one for the hairless apes who quaff wine: a recent study found that people who supplemented with grape seed extract (high in anthocyanidins) had a significantly lower risk of skin cancer. It sounds promising.

Consider Resveratrol

Resveratrol gets a lot of publicity for its possible anti-cancer, cardioprotective, and lifespan enhancing qualities, but it’s also gaining steam as a potential photoprotective agent. This study found that once incorporated into skin cells, resveratrol protected them from UV damage. Topical resveratrol seems viable, too, but I can imagine rubbing resveratrol into your sun-exposed skin would get expensive rather quickly.

Well, that’s what I came up with. I think the first four appear to be the most effective, but if you have a real problem with burning, it might be worth checking out all the strategies I mentioned. I’m also interested in what’s worked for you. Have you tried the above methods? Did they work? Fill us in and thanks for reading!


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