Robb Wolf goes all science-y on us.  Paleo Diet, this Inflammation and Metformin.  This is an EPIC paleo post.  It starts simple, sickness but gets very technical.  Even though it’s technical, I want you to pay attention to the terms used.  Hyperinsulinemia, sedentism and more.  From the beginning, Wolf recommends you research this stuff yourself.  I hope you do! A Journal of Meat Culture  Workout of the Day Strength Thruster 3-3-3 For a final set, drop the weight 75% of your best lift, and go as many reps as you can. Metcon AMRAP 7 10 Wallball Shot 20/14 10 PullupsRead more

Don’t forget, buy the St. Paddy’s Day Potluck following the 10am class!  We’ll hit 12.4 then get our grub and drink on.  There is a rumored Beer Grace.  I’ll let Lou and Big Man Bob explain that one 😉   Pass the Books, prostate Hold the Oil from the New York Times.  We are lucky to have several educators among our ranks, and many of us have kids.  Education is important people!   How Many Sugar(s) Do You Eat? from the Atlantic.     Workout of the Day   Strength Deadlift 5-5-5   Metcon 21 Deadlift 225/155 42 Situps 15 Deadlift 30 Situps 9 Deadlift 18 Situps CFO has 1 GHD machine.  I will allow this to be used, but you must have permission from a coach to use it.  The GHD is strong juju, so only those who have been exposed need apply.  If you GHD, it’s 21-15-9.Read more

Ready for Anything. If I have a fitness “philosophy”, seek this is it. I’m not really worried about being the strongest (it would be nice) or the fastest (that be cool, too). What I really want, for me and the athletes of CFO, is to feel PREPARED. It just so happens that CrossFit gets you the most prepared for life. As a grown up, I don’t want physical limitations holding me back from enjoying life. I love the idea of being able to, in a moments notice, jump on a softball team, go kayaking, run a 5k, chase kids around, whatever. For those of us with jobs that require physical activity, this readiness becomes essential, sometimes for out survival, or the survival of others. I check out a lot of CrossFit sites, and I really am digging Outlaw CrossFit. These guys are PREPARED. I see a lot of similarities from...Read more

2 videos for you to check out.   I continue to be amazed by the movement preparation and efficiency analysis that has been going on with this years Games season.  I can not remember a time when so many smart people were breaking down movements to the degree they are now.  CrossFit put K-Star and Carl Paoli in a video together, illness and they talk about box jumps for 20 minutes!  Is that even possible?  Yes, discount yes it is.   Minding Your Mitochondria.  B Vitamins, Omega 3 fatty acids and creatine to restore brain health from MS?   Workout of the Day   Run the TL Davis Loop Then 3 RFT 20 Pullups 30 Kettlebell Swings 55/35 40 SquatsRead more

I am currently testing a product from Blonyx called HMB Creatine.  Both HMB and creatine are naturally occurring in the body, prostate and aid strength and recovery.  Read more about them on Blonyx website, or seek out other sites to get informed.  I have taken creatine many times over the years, and I took HMB a few years back when it was called Betagen.   Prior to starting CrossFit in 2006, I had taken any legal supplement I could.  I have experience with nearly everything up to that point: creatine, androsteindione, ephedrine, and more.  I am not familiar with “energy drinks” like NOExplode or any Red Bull like products.  What I really enjoyed about CrossFit was the emphasis on getting your nutrition from high quality foods.  Generally, supplementation just covers up holes in the diet.  I feel like the reason your energy levels need to be supplemented is because, maybe...Read more