Monthly Archives: August 2012


Remember our class on Saturday is now at 8:30. If you can climb a rope, you may want long socks tomorrow.

Also, if you are coming Monday, bring your own meat and we’ll have a grill there. Then just bring a chair and something to share for the pot luck. It all starts with a WOD at 10:00.



Buy in…

400 Meter Run

10 Jump Squats

4 Strict Pull Ups

200 Meter Run

8 Jump Squats

2 Strict Pull Ups

100 Meter Run

6 Jump Squats

2 Strict Pull Ups

Benchmark WOD…

Run 1 Mile for time

Cash Out…

After you recover you can work on something you aren’t good at or lift (squat, press, oly lifts, ect)

Roll Out

Stretch with bands

Courtesy of Whole 9

From Whole9, as a preface to our Manifesto series:

As we wrote in It Starts With Food, “We have a theory about food that directly influences the rest of this book. The food that you eat either makes you more healthy or less healthy. Those are your options.”

Of course, we spend the rest of the book explaining why a concept that sounds so simple is not that simple at all in practice. That’s why our Good Food recommendations are based on not just one foundation, but a combination of three:

The Whole9 Nutrition Pyramid, from It Starts With Food

Based on the science as we understand it today, and our clinical experience with the tens of thousands of people who have completed our Whole30 program, we make some general recommendations as to which food groups may make you less healthy—including sugar and artificial sweeteners. Below, we’ll outline the basics of our case against consumption of added sugars in any form as part of your daily diet. But until you undertake your own self-experiment (via the Whole30) for yourself, you’ll never know for sure how consumption of added sugars are affecting how you look, how you feel, and your quality of life.

Sugar and Artificial Sweeteners

When thinking of foods that provoke an unhealthy psychological response (including cravings), sugar comes to mind first. Because the sweetness of sugar is addictive, eating an excess amount is easy. The more we eat, the more we get acclimated to high levels, and the more we want. Artificial sweeteners are also commonly problematic, as they are hundreds of times sweeter than the sugar found in nature but lack any genuine nutritional qualities.

Added sugars are one of the quickest and easiest foods to provoke an unhealthy hormonal response, causing disruptions in leptin and insulin levels, primary reliance on sugar as fuel, and accumulation of lipids in the liver, bloodstream, and on the body (as body fat). This drives systemic inflammation, a major risk factor for many lifestyle diseases and conditions. In addition, these sugars are calorie-dense, but nutritionally barren — the very definition of “empty calories.”

Sugar (and studies suggest some artificial sweeteners) also disrupt the environment in our gut, specifically altering the delicate balance of “good” bacteria and “bad” bacteria. This condition (called dysbiosis) can lead to digestive distress and inflammatory symptoms like fatigue, body aches, and joint problems, and can worsen pre-existing inflammatory or autoimmune conditions.

Numerous studies have associated the use of various artificial sweeteners with various health conditions, including cancer, migraines, autoimmune conditions, and neurotoxicity. There have not been enough long-term studies on humans to definitively confirm these associations or prove a causative relationship, but we recommend a cautious approach when confronted with data that suggests there may be a problem. With potential downsides and no significant advantages, we recommend avoiding non-caloric sweeteners in general.

8-30 WOD

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200 Meter Run

5 Wall Balls

5 Med Ball Squat Cleans

10 Supermans


1 Minute of Double Unders

2 Minutes of Russian Swings

3 Minutes of Rowing for Calories

Rest 3 Minutes

3 Minute of Rowing for Calories

2 Minutes of Russian Swings

1 Minute of Double Unders

Cash Out…

200 Meter Walk then

2 Minutes of plank

Roll Out the entire back side of the legs

Stretch with the bands

8-29 WOD

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5 KB Snatch on each arm

5 KB OHS on each arm

10 Russian Swings


Power Snatch

1 Rep Per Minute for 12 Minutes

Minutes 1 and 2 @ 50%

Minutes 3 and 4 @60%

Minutes 5 and 6 @ 70%

Minutes 7-12 @ 75%


500 Meter Row

40 Push Ups (Rings for Men, HR for Women)

30 Overhead Walking Lunges (45/35)

20 Power Cleans (95/65)

30 Push Ups

20 Overhead Walking Lunges

10 Power Cleans (95/65)

400 Meter Run

*WOD idea came from Outlaw

Cash Out…

200 Meter Backward

200 Meter Forward

Roll Out and Stretch (Ask for help, we gladly help)

I can’t put into words how bad I want to try these:)

From Mark’s Daily Apple

25 Aug

        Pork-Stuffed Jalapeño Peppers       


A fresh jalapeño pepper  is the perfect delivery vehicle for meat or seafood. When the pepper is cut  open, there’s just enough room to stuff a nibble of ground meat, sausage, shrimp  or crab. The delicious edible package is sealed with a strip of bacon that drips  fatty flavor into the pepper. A stuffed jalapeño can be eaten with your fingers  in one or two bites (it’s delicious either hot or cold) and the addictive spicy  flavor keeps you coming back for more.

Italian pork sausage  is especially good in the pepper, if you want to go all out with pork flavor.  Or, you can lighten things up a little by finely chopping raw shrimp  in a food processor and stuffing that inside the pepper instead.


These bite-sized, savory treats are definitely popular appetizers, but why  not serve them for breakfast too? Alongside a plate of eggs a stuffed jalapeño  pepper is ridiculously good.

Servings: 20 stuffed jalapeños


ingredients 30

  • 10 fresh jalapeños, sliced in half lengthwise, white membrane and seeds  removed
  • 10 slices of bacon, cut in half
  • 1/2 pound (230 g) of loose pork sausage or other seasoned ground meat


Heat oven to 400 ºF (205 ºC)

Use your fingers to stuff meat into each jalapeño half.

Snugly wrap a piece of bacon around the pepper. Secure it with a  toothpick.

stuffing the peppers

You can put the peppers directly on baking sheet or pan, but the fat that  drips off the bacon will make them a little greasy. To avoid this, set a cooling  rack on top of a baking pan and put the pepper on the rack.

baking peppers

Bake for 25 minutes, until bacon is crispy.



8-28 WOD

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KB Thruster

Push Up


*Run 100 after each set


400 Meter Run


15 Toe 2 Bar

15 Wall Balls (20/14)

400 Meter Run


15 Toe 2 Bar

15 Wall Balls (20/14)

400 Meter Run

*WOD is courtesy of CrossFit Iota… it was done at comp there last summer.

Cash Out…

100 Meter Farmer Carry

Team Mobility with a bar

*Repost from Whole 9…

5 Reasons to Break Up With Your Scale

5 March, 2012

We work hard to present our Whole30 program as a tool for creating optimal health, and not a weight-loss quick fix.  We have strict rules about weighing yourself during your program (you can’t) and focusing on weight loss as a measure of Whole30 success (you shouldn’t). But despite all our efforts, many people still find it impossible to take their eyes off the scale.  So today, we’ll present five reasons to kick your scale to the curb – not just during your Whole30, but for good.

1. Scale weight fluctuates wildly.

It’s good to measure things to track progress – and if you weighed yourself monthly, that might help you spot a trend in your body weight (gaining, losing or maintaining). But over the course of a day (or a few hours!) your weight can fluctuate by as many as five pounds – sometimes more. Food and beverage intake, time of day, dietary choices and activity levels all factor into that number on the dial. (And we won’t even mention clothes, because we’re pretty sure most of you are obsessive enough to weigh yourself naked.) You can lose two pounds just by going to the bathroom – and gain it right back by eating a big meal.

Those fluctuations are not representative of body fat lost or gained. But seeing a number jump up by four pounds sure does a mental number on you, doesn’t it? Weighing yourself daily tells you nothing about your big-picture trend, and only serves to reinforce the next four points.

2. Scale weight says nothing of health.

That number on a scale says nothing about whether you’re moving in the right direction with your health. You want to get skinny? We can make you skinny. Cut your daily calories in half and spend two hours a day doing low-intensity cardio. That’ll make you skinny… for about a month. Until your willpower runs out (as those behaviors aren’t at all sustainable), and your messed-up metabolism fights back. At which point, you gain all the weight back and then some. But hey, for a few weeks, you were skinny!

Is gaining or losing five pounds moving you in the direction of better health? It’s impossible to say, because that number tells you very little about what’s going on with your relationship with food, hormones, digestive health or inflammatory status. And those are the factors that impact your health far more directly than body weight.

3. The scale blinds you to real results.

By focusing so much of your attention on that number in the scale, you effectively miss out on observing the other, more significant, results of your efforts. You’re sleeping better, have more energy, are less moody or depressed. Your cravings have dissipated, you recover faster from exercise, your symptoms or medical condition have greatly improved. And yet, your program is a “failure,” because the number on the scale hasn’t moved enough for your liking?

Re-read point #2, and tell us which factors speak more to your health – the scale weight, or everything else? Those results could be motivating you to continue with your new eating habits – but until you get your head out of the scale, you’ll never be able to see the health progress you’ve actually been making.

4. The scale keeps you stuck on on food.

You associate that number on the scale with one major factor – food.  Maybe exercise factors in too – after all, if you ate less (or differently) and exercised more (or differently), that number would start to move. Wouldn’t it? Not so fast. There are other health factors at play here – sleep, recovery from activity, psychological stress and health history – all of which play a major role in body composition. But no one looks at the scale and thinks, “Darn it – I need to get more sleep.”

Now would be a good time to revisit the Whole9 Health Equation. If you didn’t experience the Whole30 results you were hoping to see, perhaps it’s time to look at some other factors. All of our Health Equation variables factor into weight loss and body composition – but none of them are reflected in the number on the scale.

5. The scale maintains control of your self-esteem.

This is perhaps the most important reason of all to break up with your scale. It’s psychologically unhealthy to allow a number – any number – to determine your worth, your value or your self-image. And yet, that’s exactly what happens to people who are overly invested in their scale. It’s tragic that your daily weigh-in determines whether you have a good day or  bad day, or whether or not you feel good about yourself. The scale results can take you from confident to self-loathing in under 5 seconds, but what the scale is telling you is not real.

If this is your scenario, ditching the scale is the only way to get back to a healthy sense of self-worth. Let your actions, your intentions, your efforts and your grace influence how you feel about yourself. A $20 hunk of plastic from Target should not be the determining factor in your self-esteem.

Dear Scale, It’s Not Me, It’s You.

If you’ve got an unhealthy relationship with the scale, the only way to get back to a good place is to ditch it altogether. Donate it to Goodwill, recycle it or take it out back and give it a proper beat-down, Office Space-style. Because the sooner you ditch the idea that the scale is your ultimate measure of success, the healthier and happier you’ll be.

8-27 WOD

Please remember our 9:00 class has moved to 9:15 and we have open gym at 10:15.

Buy in…


1 Shankle Complex (Go heavier each round working up to your 1st set of C&J)

100 Meter Run


Power Clean and Jerk

1 Rep Per Minute for 12 Minutes

Minutes 1 and 2 @ 50%

Minutes 3 and 4 @60%

Minutes 5 and 6 @ 70%

Minutes 7-12 @ 75%


1 Minute AMRAP Pull Ups

Rest 1 Minute

8 Minute AMRAP

3 Front Squats @ your final Clean and Jerk weight

3 Wall Walks

3 Tire Jumps (You might get a little dirty on these:)

Rest 1 Minute

1 Minute AMRAP Burpees

* Your score will be total reps. If you do 20 Pullups, 5 Rounds of the AMRAP (5×9=45) and 20 Burpees… Your score would be 85.

Cash Out…

2 Minute Plank Hold

15 Hollow Rocks

Roll Out on your legs and hips

Stretch your Shoulders with the bands

Courtesy of Whole 9…

Hone Your Skills

13 August, 2012

You need to do more skill work. Yes, you.

It’s okay – we get it. Nobody ever wants to do skill work. If you weightlift, you don’t really want to do muscle snatches and snatch pulls—you just want to snatch. If you mountain bike, you don’t want to work on your cornering in a parking lot—you just want to fly on singletrack and rail berms. If you ski hard, you don’t want to practice pivot slips or edge rolls—you just want to bomb down the mountain.

Skills are boring. Sports are fun! But what we’re all missing in our pursuit of the perfect lift/perfect ride/perfect run is that skills are what pay the bills.

New Tricks for All Dogs

Last week, Melissa participated in a mountain bike skill clinic in Park City, UT, with professional mountain biker Erica Tingey. For two hours, they practiced vision, body position while cornering, pre-loading the fork & shock, and getting over small obstacles. They rode in a parking lot, around cones and water bottles, popping over short curbs and riding through narrow gates before hitting a beginner trail for some practical application.

As a new rider, Melissa is the perfect candidate for skill work. In just two hours, her position, technique, and confidence improved tremendously. (Gotta love that novice effect.) But what about you “veterans” in your sport? Why should you go back and start working on skills, when you’ve been lifting/biking/skiing for years and years?

We’ll give you five good reasons.

1. Skill work builds your confidence.

Skills are designed around the more technical pieces of the sport—often, the things that are the scariest. Taking tight turns might make you jam on the brakes, but if you’ve been practicing your cornering—vision, body position, weight shift—all of a sudden, that corner doesn’t look so intimidating anymore.

2. Skill work keeps you healthy.

Skill work done deliberately and carefully ingrains good form. Practicing the most technical pieces of the sport with good form means that when you’re doing the activity under duress—harder, faster, heavier, or during competition—your body is better prepared to handle the challenge, and you’ll be less likely to hurt yourself pushing for that personal best.

3. Skill work forces you to pay attention to weaknesses.

When you’re snatching, you just snatch. You get the bar up however it goes, and you don’t really pay attention to where your form is breaking down, where your technique needs improvement, or where you may run into trouble at heavier weight. Skill work breaks down the movements bit by bit, showing you exactly where you’re lacking, and forcing you to correct and improve one small piece at a time.

4. Skill work builds “muscle memory.”

Practicing the same skill over and over (with good form, remember) burns the proper neurological pathways into your brain, and your muscles. The actions for that particular skill become almost automatic—and that means that’s one less thing you have to consciously think about when you’re out there in a game, competition, or race.

5. Skill work brings the fun.

After doing all that skill work, you bet your booty you’ll be better at your sport! Attention to skill work means you can snatch more weight, corner faster, and master an even steeper slope on your next run. And being better automatically translates into having more fun.

Skills for the Win

So the next time you’re playing your sport of choice, think about whether you could be having more fun, performing better, and staying healthier by incorporating some skill work into your weekly training. (Lord knows most of us could use a low-intensity recovery day or two in our schedules, right?) If you’re playing your sport without a coach, just Google “skill drills” for your sport of choice, or reach out to your local high school or college team to see what they do during practice. Put your time in, and we guarantee your performance (and fun-factor) will increase exponentially.








New Saturday hours

Starting tomorrow we are going to have one class on Saturdays. It will be a team WOD at 8:30. These team wod’s are fun… Come in and join us.