Monthly Archives: August 2013

8-30 WOD

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100 Meter Run

10 Wall Balls

3 Strict Pull ups


“208 Pick your Poison”


Pull Ups

* You choose the weight, the heavier you choose the less reps you have to do.

5-1 (175/115)

6-1 (155/105)

7-1 (135/95)

8-1 (115/75)

9-1 (95/65)

10-1 (75/55)

11-1 (55/45)

12-1 (45/35)

*This is not a Benchmark WOD but we have used it as a Benchmark over the past couple years.

Cash out…

Easy 500-750 row
5 Min Mobility of choice with the ball

Courtesy of Whole 9…

by Melissa Hartwig, who likes to argue both sides sometimes

First, if you haven’t read Part 1 in this series, please do so now – you’ll need a little background to follow along with the discussion. Last week, we talked about the idea that for most of us, our time in the gym is just exercise. It’s not our profession, it doesn’t make us money, and if we happened to get pinned under a squat clean gone bad, Sports Illustrated isn’t going to embarrass us with an ugly front page photo. But while there are a lot of valid arguments for the position, “It’s just exercise,” in the heat of the moment, we came up with some pretty good counter-arguments. We thought it only fair to the story to share those here.

Maybe it’s NOT just exercise
We may not be professional athletes, or fitness stars, or sponsored by Nike. But exercise is still an important part of my life – right up there with family, friends and work. Some days, the hour or two I have in the gym is the only “me time” I get all day. And that makes it important to me. The time I spend there isn’t because I have to, it’s because I want to. And for a number of reasons, it’s not just exercise – it’s so much bigger than that.

My exercise program and the goals I set in the gym, are things I do for me, all by myself. I decide what I want to do, I come up with a plan, and I work as hard as I feel like working to get there. It’s the one piece of my day that is almost entirely under my control – my nutrition, my mobility, my mental fortitude, my effort. (I can’t say that about any other aspect of my life – can you?) My accomplishments in the gym bring me a real sense of personal progress and achievement. In my training, I get to chart my own path and create my own space, even if it’s just for an hour. And that makes what I do during that hour vitally important. Miss a big lift, fall short of an expected result, fail to finish a tough set? That has an impact on my general mood, like it or not. And that’s not necessarily an unhealthy place to be, in my opinion.

A goal worth setting…
When I set a goal in the gym, it becomes just as important to me as a goal I’ve set for my business, for my finances, for my personal development. While the number of pull-ups I can do doesn’t really have an impact on any of those other goals, it doesn’t mean my efforts there aren’t just as important. To achieve a goal – any goal – gives you a sense of accomplishment, and confidence. To fail at a goal, or perceive a lack of progress towards your objective, is just as discouraging in the gym as it is in the business world, or in your personal life. It’s not just exercise – it’s a target you’ve failed to reach. And that feels, for lack of a better world, icky.

So, it’s just exercise, yes… but it’s more than that, too. The trick is to balance the two positions, not spending too much time living in one or the other. To toss all your failures aside by saying, “Meh, who cares, it’s just exercise,” is to sell yourself, and your goals, short. You’ll likely not develop your nutrition, your mobility, your mental fortitude as much as you should, which means you won’t ever be as fit or healthy as you want to be. And to stop setting goals in the gym because it’s just training means you’ll flounder around from one hour to the next, moving your body without seeing actual progress, which brings you to the real danger – stalled for too long, you might just give up exercising altogether.

But to wallow in that other place, telling yourself, “It’s more than just exercise,” and extrapolating that out to your life in general is a very unhealthy place to live. The only person you’ll be mentally chastising is yourself, and beating yourself up over something as big-picture inconsequential as a missed pull-up or a failed squat clean is, in a word, silly… and detrimental to not only your future gym performance, but the rest of your life. (Can you really justify being cross with your kids or your spouse because your 5K time was a minute off your PR?)

The solution? Compromise.
My prescription is this – start in one place, end in the other, and finish the whole darn mess with an action plan. Allow yourself to express the disappointment, the discouragement, the anger that comes with a bad workout. Say, “It’s more than just exercise – I’ve failed at my goal.” Go on and feel sorry for yourself, even, because it’s no fun to bust your butt for an hour and still come up short.

But after you’ve vented, take a deep breath and see the bigger picture, the opposing argument. Because, after all, it’s just exercise. In the scope of your life – family, children, friends, your job, your charity work – one pull-up or two really doesn’t make a lick of difference. Remind yourself of the good things that have happened since you’ve started exercising, how far you’ve come in the last month, six months, a year, what you can do now that you never thought you’d be able to do. And if the entirety of your recent training has also been crap, you can always be satisfied with the knowledge that you are at least doing something to improve your health and fitness, which is in and of itself commendable, and worth being proud of.

Finally, the last crucial step in recovering from a terrible gym performance – do something about it. Set a new goal, if your original goal was just a touch too lofty. Create a new plan to achieve your objectives. Get serious about your nutrition, start actually doing the mobility work your trainer has been telling you to do, recruit a specialist to help you with technique or movement patterns. Recommit to your program in a way that feels healthy and sensible, and in a way designed to remind yourself of all the reasons you train in the first place. And if that doesn’t work – if your gym time is no longer fun and you can’t break out of the negative cycle of your performance failure… take the damn week off. Heck, take a month off, if that’s what’s necessary. It will do your body and your brain a world of good, especially since most of you high-intensity exercisers haven’t taken a full week off since 1997.

As for me, I started working on different pull-up assistance drills and shoulder mobility work, and realized that at 10# heavier today than I used to be, pull-ups are just plain harder. Yesterday in the gym, I cranked out my standard one–just one, but it was gorgeous. And I can live with that, because, after all… it’s just exercise.


8-29 WOD

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Goblet Squats
Russian Swings
Push Ups

1:00 Row
1:00 Plank
1:00 Swings
1:00 Wall Sit
1:00 Rest

Cash Out…
2 Arm Bars ea side (15sec)
3 Half Get Ups ea side
Bar on triceps and upper lat

8-28 WOD

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Bar Complex


Every 2 Minutes for 10 Min
1 Clean and Jerk… Add weight until you have the weight for the wod… Focus on positioning and speed with the movement.


1 Clean and Jerk
5 Pull Ups
10 Push Ups
15 Squats

* Wod is courtesy of the main site…

Cash Out…
Walk 200 Meters right after the workout.
Couch Stretch for 2 min ea side

Courtesy of Marks Daily Apple

8-27 WOD

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5 Hang Pwr snatch
5 Behind the neck presses

14 Min of every 2 min
3 Hang Snatch
20 Doubles
* If you are comfortable with the snatch add weight and squat. If not, stay with a high hang Pwr snatch.


Either do a 1 k row or
5×3 Back Squat

Cash Out…
Run 200 Meters backward
Roll quads and back

8-26 WOD

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3 Strict Pull Ups
6 Dynamic Push Ups
9 Jump Squats

Wall Ball (20/14) 10′ for both
*At the end of ea round please do 7 Ring Rows and 100 Meter Run. Sub up to 1 rope if you know how to climb it.

Cash out…
500 Meter Row… Easy
2 min plank (Accumalative)
Ball on Shoulder and Pec

Courtesy of Whole 9…
For those looking to lose weight and get healthier, there is certainly no shortage of dietary advice. Thousands of experts share their tips to “get bikini-ready by summer!” and “lose those last 10 pounds!” in magazines, newspaper articles, television programs, and website advertisements.

While much of their advice is totally conflicting (“Eat breakfast to control your appetite!” “Skip breakfast and lose weight!”), there are some pieces of dietary advice that everyone seems to agree on. Today, we’ll touch on one of our favorites—a concept you’ll hear everyone talk about, yet is feasible for just about nobody:

“Everything in Moderation .”

This is perhaps the most famous piece of diet advice ever given—everything in moderation. Depriving yourself leads to willpower depletion and the dreaded “rebound effect.” Unhealthy foods are only unhealthy if you eat them in excess. Balance is key. Therefore, you can (and should) eat anything you want… as long as you eat it in moderation.

The problem is, moderation works for very few people. You know this to be true. You’ve tried it countless times. (And if it actually worked for you long-term, you wouldn’t need any more diet advice, would you?)

Moderate for Health?

The most obvious caveat against “everything in moderation” is for those suffering from a health condition affected by the foods you eat (which, P.S., is every health condition). In the case of autoimmune disease, Celiac, or general food sensitivities, the very idea of moderation may just be keeping you from achieving optimal health. If certain foods are acutely inflammatory in your body—wheat, dairy, artificial sweeteners—then even a “moderate” amount of these foods will keep you sick. That one small pancake on the weekend (or one piece of pizza at the office party, or one packet of Splenda in your A.M. coffee) may be the difference between feeling bad and feeling awesome long-term.

For folks with specific sensitivities or health conditions, eating inflammatory trigger foods “in moderation” is a terrible idea—yet popular magazines will suggest it’s far worse to “deprive yourself” than to avoid entire foods or food groups altogether. We ask, what’s worse… giving up bread altogether, or dealing with energy dips, sleep interruptions, mood swings, skin breakouts, GI distress, resurgence of pain, and other health consequences of your “moderate” indulgence?

As an analogy, if you were allergic to peanuts, would you still feel the pressure to enjoy them “in moderation?” Of course not!

So why are you even attempting “moderation” of bread, cheese, or diet sodas if these foods make you significantly and tangibly less healthy?

Willpower vs. Foods With No Brakes
For those who don’t have a health condition or food sensitivities, you may feel even more pressure (or desire) to “moderate” instead of deprive yourself—but there are perils associated with this dietary concept for you, too. The biggest problem with moderation is that it relies on willpower. And given what we know about willpower, and the kinds of foods that are tempting us day in and day out, “everything in moderations” is a long-term losing proposition.

We spend, on average, 3-4 hours a day resisting desires. We only have one finite tank for willpower, and any number of actions (avoiding Facebook during the workday, biting back an angry retort at your co-worker, being patient with your kids, saying “no thank you” to the offered candy) rely on the same willpower tank. We use more willpower in today’s modern world than we ever have before… no wonder it’s in such short supply.

Combine this with the kinds of foods we are attempting to moderate— “foods with no brakes*.” These are calorie-dense, carb-dense, nutrient-poor foods designed by food scientists to make you crave them, without any of the nutrition or satiety factors that tells your brain to stop eating them. They rewire pleasure, reward, and emotion circuitry in your brain, creating habit loops that are near impossible to break with sheer willpower. Stress—any kind of stress—makes these cravings and habits stronger. And the kicker? These same foods also mess with hormones like leptin and insulin, creatingmetabolic imbalances that further promote cravings and hunger such that no amount of willpower can overrule them. (Hormones >willpower.)

So… you’ve got an airy concept (“moderation”). You’ve got scientifically-designed foods that have rewired your brain to make you crave them, promising pleasure and comfort when you eat them, without nutrition or satiety factors to make you stop eating them. You’ve got hormones running amok, thanks to the damage caused by your overconsumption of these foods-with-no-brakes. And you’ve got a rapidly-depleted willpower bank that runs out faster than ever, thanks to the endless temptations created by our modern lives.

Relying on willpower alone to somehow eat fewer of those less healthy foods is a battle you are destined to lose… which makes “everything in moderation” a poor long-term strategy.

*Refer to our New York Times bestselling book It Starts With Food for more details on this concept.

Moderation Schmoderation

In addition, the very concept of “moderation” is intangible—so fluffy as to be meaningless. Does it mean you only eat one cookie at a time, or cookies once a week, or just one bite of cookie a few times a day? The truth is, most of us haven’t take the time to map out exactly, specifically what “moderation” means to us. Even if we did, the “moderation” would probably creep when it suited our needs. (It’s easy to justify that second glass of wine when the bottle is open and you hate to waste it.)

We also like to negotiate with ourselves when we’ve set less-than-firm goals… “I’ll have two glasses tonight, but none tomorrow.” But what happens tomorrow? We are creatures of instant gratification, quickly discounting future benefits in favor of immediate payoff—which means tomorrow usually finds us justifying that one glass of wine yet again.

Habit research shows that black-and-white goals—without any room for interpretation, justification, or negotiation—are far easier to meet than squishy goals. “I will eat less sugar,” “I will exercise more,” “Everything in moderation”… all examples of squishy goals with loads of room for us to bend them to our will and desire.

“Moderation” leaves us far too much wiggle-room… and we’ll fill that room with what gratifies us today, despite the consequences tomorrow.

The Moderation Solution
Now, if you’re one of those folks for which “moderation” works just fine, then you’re lucky. (And you’re probably not trolling the internet looking for diet advice, or reading this article looking for guidance.) But for the vast majority of folks, it’s time to ditch the concept of moderation once and for all. Now, we’re not saying you have to be a 100% perfect eater, day in and day out. We just want you to reframe how you enjoy less healthy foods.

Do a Whole30, at least once (preferably more than once). Learn for yourself which foods negatively affect your health, quality of life, or physical performance so significantly, they are never worth the “indulgence.” Change your tastes, break your cravings, lose your dependence on foods with no brakes.
After your Whole30, make the decision to always avoid those foods that you believe significantly impact your health or quality of life. Believe this is not deprivation—it’s the smartest choice you can make for a happy, healthy life.
Follow our Guide to Nutritional Off-Roading when making an off-plan (less healthy) food choice. Even if you don’t use the actual guide, go through the steps of asking yourself, “Do I really want this? Is it worth it? Can I choose something less bad and still be satisfied?”
Eat as little as you have to, as infrequently as you can, to satisfy that desire. Understand that the less you eat, and the less often you choose to indulge, the healthier you will be. Some weeks, you may not eat these less healthy foods at all. Other weeks, you may eat them every day. Both are okay, as long as you are making a conscious, deliberate, honest-with-yourself desicion each and every time you choose to indulge.
So the next time you hear someone say, “Everything in moderation,” feel free to smile, nod politely, and immediately toss that piece of dietary advice right out the window. You know better—and thanks to your new strategy for indulging in less healthy foods, you can look, move, and live better, too.

Have you struggled with “everything in moderation,” or are you one of the lucky few who can live comfortably in the gray area?


8-23 WOD

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6 KB Thrusters
9 1 Arm Russian Swings


In Teams of 2:
100 Pull Ups
100 Wall Balls (20/14)
100 Russian Swings (53/35)
100 Weighted Lunges (53/35)
* Break it up however you want as a team.

Cash Out…
Row 500 or run 400 easy
Hit your Achilles, calve, and back of knee with a bar.

Remember we are closed on Sat the 24th. Come by Guerber Park in Eagle to watch our group compete.

8-24 Closed

Just a reminder that we will be closed on Sat the 24th. Come on by Guerber Park in Eagle to see our peeps in the CrossTown Throwdown!