WODTalk Issue1 July v3

8/3/2019 WODTalk Issue1 July v3

http://slidepdf.com/reader/full/wodtalk-issue1-july-v3 1/58PLUS THE PSYCHOLOGY OF “THE CROSSFIT WHITEBOAR

JULY 2011 | ISSUE 01

-Inner Struggle

-Metabolic Paradigm Shift-It Really DOES Get Better

-Wearing Your Shirt


http://slidepdf.com/reader/full/wodtalk-issue1-july-v3 2/58

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http://www.aquahydrate.com/



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JAMES MALDONRunning intervals wCrossFit Brea Endur

Content

JULY 2011

features

12 TAKE A LOOK AT YOURSELFAre you content with who you see inthe mirror?

22 INNER STRUGGLEWhen it comes down to it, it’s solelyon us to make things happen

16 A METABOLIC PARADIGMSHIFT, OR WHY FAT IS THEPREFERRED FUEL FOR HUMANMETABOLISM

25 FISH OIL - TRIGLYCERIDEFORM? FREE FATTY ACID FORM?

ETHYL ESTERS?Introducing SFH’s New Super Oil

29 CROSSFIT: SEPARATING

FACT FROM FICTIONSThe low down on some of those

common “myths” and questions

regarding CrossFit

38 IT REALLY DOES GET BETTER

If you put in the time and you put in

the work it really does get better

46 WHAT IS THE COMMONTHREADSome of the most principled brandsin the CrossFit community supportone another

WODTalk.com | July 2011

http://www.wodtalk.com/

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http://www.concept2.com/crossfit



Nicholas Blackstone



PUBLISHER & EDITOR Chris Elmore

CONTRIBUTORSErik AreveloMike CahillCesa Ortiz

Mark SissionSam Farina

Adam FarrahDawn FletcherSam SawyarWeb SmithGreg NelsonKen Velez

RECIPESarah Fragoso

COVER PHOTORed Clover Photography

[email protected]

FEEDBACK, LETTERS & [email protected]

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rossFit idoG

an age 2 at CrossFit Pensacola World Camp CrossFit

CrossFit Albury WodongaJessica from Outlier Cr

Amber Barlow|PHOTOGRAPHY San

SoCal Regi



W e l c o m e t o W O D T a lk!With the release of this rst issue, we are very pleased to welcome you to WOD Talk Magazine.

Our aim is to enrich the CrossFit community by creating a publication that promotes, educates,

and inspires individuals to a lead healthy and active lifestyle through CrossFit training and proper

nutrition. As you can see from the way you are reading this magazine, we have chosen to start WOD

Talk as a digital publication. This has allowed us the opportunity to provide our readers with a FREE

magazine that is published frequently and provides a high level of interactivity with our writers and

advertisers.

Beginning a new publication has been an adventure, a discovery, and a very exciting part of our

lives for the past few months. We do not have a manifesto to present, but we do have some ideas and

plans we want to share with you. First, I would like to make clear that WOD Talk is an independent

magazine with no afliation with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of itssubsidiaries. The views and opinions you read in this magazine are not necessarily those of CrossFit

Inc or its founders.

As you read through this issue you will see that the articles in this magazine come from within the

community. Every month you are going to read inspirational stories from athletes, tips and advice

from coaches, mental performance training from sports psychologists as well as Paleo and Zone

educational information from the experts in the eld of health and nutrition. We have also included

photos throughout the magazine that have been submitted from coaches and athletes to celebrate all

of the achievements and hard work happening out there in boxes and garage gyms!

In the process of setting up this magazine, we have encountered a great deal of good will, enthusiasmand support from afliates, athletes, and advertisers for which we are extremely grateful. An enormous

‘thank you’ must go to our authors who appear in this issue and to all those who have committed to

providing content for future issues. I would like to invite anyone interested in providing content for

the magazine to submit your article and stories for consideration to use at [email protected].

Looking to the future, we will be publishing WOD Talk Magazine on a monthly basis. It is our hope

that future publications will include additional sections such as letters from the community, reviews

of events such as seminars, competitions and conferences, as well as user submitted inspirational

before and after photos.

Finally, we hope you enjoy reading this edition of WOD Talk Magazine and we hope you wil

consider taking an active role within the growing CrossFit community by contributing to future

issues either as an author or photographer.

Chris ElmoreWOD Talk Magazine



When you look in the mirror are you content with

what you see? I am not talking about your body or

your stature. I am referring to your eyes. Can you

look yourself in the eye and be happy with what you

have become? Its very easy to fool yourself when

you are with your friends. Its very easy to tell theworld how successful you are. Its easy to lead oth-

ers to believe you are something you are not. But if

you take a hard look into your eyes, you know the

truth. You know if you have been honest with your -

self. The eyes of the individual say it all. If you can’t

look yourself in the eye at the end of the day, then

you need to change some things.

I have been down the road of disappointment, and it

is a lonely one. Some are on that road and have no

idea. We all have high expectations, but what are you

doing to achieve them. Can you get on the right track

with the diet? Can you put all excuses aside? Its so

easy to let outside inuences get in your way of suc-

cess. At the end of the day, before you go to bed, you

have to take one last look at yourself. What do you

see? What did you accomplish? If you are not satis-

ed, then quench your disappointments and failures

with a dose of honesty. If you know that you can im-

prove, then do it. Stop with the “I don’t have time”

“Paleo is too hard”. That’s not it, you just don’t want

to. Admit and x it.

Erik Arevelo

CrossFit Brea

Take a

look at

yourself

http://www.crossfitbrea.com/

http://www.crossfitbrea.com/



Athlete ProflBetsy Finley

Betsy is from Richeld, and tied for 2nd in the Mast

Division going into the gamShe is 61 years old and thisher rst time competing in games.

FACTS• 3 children• 2 Grandchildren• Assistant principal of two

elementary buildings inHudson, OH• Primarily works with specia

needs students• Began CrossFitting to get i

better shape for kayaking• Trains at CrossFit Akron

BEST TIMES

Fran: 13:02 RX

Helen: 17:29Grace: 5:37

Filthy Fifty: 33:24

Squat: 170 lbs

Dead Lift: 215 lbs

Pull-ups: 9

“CrossFit has put me in the best

shape of my life”

http://www.crossfitakron.com/

http://www.crossfitakron.com/



http://www.fightthrough.com/



Coaches Corner

It may sound corny or cliché, but I whole-heartedly believe that the things

we do inside the gym has direct correlation with how we deal with problems

in the outside world.

I have a personal pet peeve, some might call it tough or unfair; I call it life.Taking off weight during a workout, saying I can’t before you even try, or

making some excuse for the task at hand.

Life happens, life throws you curveballs, and life denitely kicks you down,

hard. Last week we had a workout; it went to the tune of 100 reps of 4

different exercises, one being kettlebell swings. The kick was that if you

stopped at all during it you had a 10 burpee penalty (for those who do not

know what a burpee is, it’s similar to an ‘up-down’ or an 8 count body

builder with only one push up). The 10 burpee penalty is life kicking you

down, without a doubt. We knew that no one was going to do 400 reps

without stopping, we knew that your forearms would give out, and we knew

that it was going to be hard. But how do you respond? Did you go down in

kettlebell weight because you didn’t want to do a lot of burpee’s? Did you

say that I am ne doing lighter weight, when you know you could have

done something heavier but might have had to do 20 more burpee’s? Did

negative thoughts start consuming your mind; reasons on why you can’t go

heavier or faster? Did you eat something you are not supposed to and now

that excuse is creeping in? Or maybe you slept 6 instead of only 7 hours last

night.

The big question is, did you accept mediocrity? Did you allow yourself tonot give 100% effort and accept mediocrity…

I left three dots there because if you did, make a change, put a foot down

and say you’ll never accept mediocrity ever again.

In life problems come about all the time, some small, some major. It is how

you deal with them that denes your character. Do you take weight off

during a workout because it’s hard? Do you say “I can’t” before you even

try? If this repeatedly happens I am going to take a ‘wild guess’ on how

you deal with problems that life gives you. ..how about proving me wrong.

Check that, not me, how about proving YOURSELF wrong.

It is too easy to hide, too easy to not train or do the right thing when no one

is watching. When did you the individual knowing not become enough?

When was doing it for YOU not enough? Do it for yourself and no one else.

Taking the easy way out will affect no one but you.

Life can be real hard, and so can many things we do in this gym. Don’t take

the easy way out anymore. Elevate your mental fortitude inside this gym

and I guarantee it will translate to life outside the gym.

Coach Mike CahillCrossFit Coach



There’s a good reason so many people (mostly

the sugar-burners, whose disparate group includes

fruitarians, veg*ans, HEDers, body-builders, most

MDs, the USDA and virtually every RD program

in the country) can’t seem to grasp why a lower

carb, Primal approach to eating is a better choice

for health and tness: their fundamental paradigm

– the core theory that underpins everything else inthat belief system – is awed. They remain slaves

to the antiquated notion that glucose is the king of

fuels, so they live their lives in a fear of running

low. The truth is, fat is the preferred fuel of human

metabolism and has been for most of human

evolution. Under normal human circumstances, we

actually require only minimal amounts of glucose,

most or all of which can be supplied by the liver

as needed on a daily basis. The simple SAD fact

that carbs/glucose are so readily available and

cheap today doesn’t mean that we should dependon them as a primary source of fuel or revere them

so highly. In fact, it is this blind allegiance to the

“Carb Paradigm” that has driven so many of us to

experience the vast array of metabolic problems

that threaten to overwhelm our health care system.

It boggles my mind that such a large segment

of the so-called health and tness community

would continue to defend high carbohydrate diets

with such tenacity. It should all be very obvious by now. The studies keep piling up indicating

that carbohydrate intake is the major variable in

determining body composition and that excess

glucose from carbohydrate intake (especially from

processed grains and sugars) is the primary culprit

in obesity and in many disease processes. It follows

logically that if you can limit carb intake to a range

of which is absolutely necessary (and even up to 50

grams a day over) and make the difference up with

tasty fats and protein, you can literally reprogram

your genes back to the evolutionary-based factory

setting you had at birth – the setting that offered

you the opportunity to start life as a truly efcient

fat-burning organism and to continue to do so for

the rest of your life as long as you send the right

signals to your genes. Becoming an efcient fat-

burner is the major premise of the Primal Blueprint

eating and exercise strategies.

But logic doesn’t rule when you are stuck in the

Carb Paradigm, so I still see some misguided

bloggers decrying the Primal Blueprint eatin

strategy as potentially harmful for its relatively low

carb intake or stating that my advice to “generally

keep carbs under 150 grams a day unless you’re

an athlete” is ridiculous. How many more times doI have to overhear a trainer advising a still-portly

client to “eat 5 or 6 small meals throughout the day

always with some carbs, so you keep your blood

sugar up and don’t go into starvation mode.”? It’s

time to stop this nonsense and reframe the current

views of human metabolism to accurately reect

the two and a half million years of evolution that

shaped the current human genome – a perfect DNA

recipe that fully expects us from birth to function

largely on fats.

A Metabolic Paradigm

Shift, or Why Fat is

the Preferred Fuel for

Human Metabolism



It’s time for a Metabolic Paradigm Shift within the

health and tness world.

The Faulty Carb Paradigm “Logic” Goes

Something Like This

The basic underlying assumption is that glucose is the

preferred fuel of most cells; BUT, because we can’t

store very much glucose (as glycogen in liver and

muscles), we need to provide a continuous source of glucose in the form of exogenous carbohydrate (high

carb meals) to keep the brain, blood, and certain

organs humming along and the muscles primed for

activity. AND, if we don’t feed ourselves enough

carbohydrate every few hours, our blood sugar

will drop and we’ll go into “starvation mode” and

cannibalize our precious muscle tissue. AND any

lack of regular glucose relling (i.e. skipping a meal

or fasting) will cause cortisol to rise, which will have

additional deleterious effects. FURTHERMORE,an excess of glucose in the bloodstream is known

to raise insulin and will predispose excess calories

(from all sources) to be stored as fat. THEREFORE,

we should also be doing a lot of moderate-to-heavy

cardio or lifting activity most days to burn off this

excess stored body fat. HOWEVER, if we want to be

ready and able to exercise frequently and strenuously

to burn off our stored fat,

we need to eat lots of

complex carbohydrates

between workouts to

rell our glycogen stores.

And ULTIMATELY, the

only way to lose weight

is to restrict calories

(calories in<calories out),BUT if you’re working

out regularly, it’s almost

impossible to maintain a calorie-restricted regimen

and still be able to work out hard enough to burn

appreciable calories. Sheesh.

Sure, there are exceptions, like the driven and

genetically gifted types, who can train long hours

refuel on carbs and not add much body fat (hey, I was

one). But unless you love to work out incessantlyand have really lucky familial genes, the Carb

Paradigm is an unsustainable and ridiculous litera

and gurative treadmill, a self-fullling prophecy

for most people who tend to gain weight steadily

and insidiously over the years and wonder why. If

you are one of the 60+% of the American population

who is overweight, the above scenario plays itself

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out because you have spent your life programming

your genes in the direction of being an effective

sugar burner and, as a result, have become dependent

on a fresh supply of sugar (carbs) every few hours.

Naturally, in the presence of all that glucose, and

provided you actually do some exercise, your genes

will eventually get the signals to up-regulate the

enzyme systems, pathways and receptors involved

in sugar-burning and fat storage and they’ll down-regulate all those involved in accessing and burning

fat for energy. Of course, that doesn’t make it right,

but it sure makes it appear as if glucose is king. What

makes it worse, if you don’t exercise, you head down

the path to insulin resistance and/or obesity.

The Problem: The Basic Assumption of the

Carb Paradigm is WrongGlucose is not the preferred fuel of muscle cells

under normal human resting metabolic conditionsor even under most normal human movement

patterns (exercise). Fat is. Sure, given an unlimited

supply of glucose and regular relling of glycogen

stores, skeletal muscle will burn through it during

exercise the same way a re burns through kindling

when that’s all you have to offer. The body can shift

carbohydrate oxidation to keep up with intake. But

skeletal muscle can burn fat with great efciency

(and far less oxidative fallout) at relatively high

outputs for very long bouts. Cardiac muscle actually

prefers ketones, and the brain can run just ne (maybe

even optimally) on a blend of ketones and minimal

glucose. Our survival as a species has depended on

these evolutionary adaptations away from glucose

dependency. Entire civilizations have existed forages on what is practically a zero-carb diet. Think

about this: there is actually no requirement for any

“essential dietary carbohydrates” in human nutrition

It’s possible to live a very long and healthy life never

consuming much – if any – in the way of carbs

provided you get adequate dietary protein and fat

The same can’t be said for going too long without

protein or fat. Cut too far back on either of those

macronutrients and you will eventually get sick and

die.

The Evolutionary ModelFat and protein were the dominant macronutrients

(when food was even available) over the majority

of our two-and-a-half million years as evolving

humans. The lack of regular access to food and

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a scarcity of carbohydrates for much of this time

necessitated that we adapt efcient pathways to

readily store and access body fat for energy if we

were to survive day-to-day and generation-to-

generation. Our movement patterns were such

that we never required large amounts of glucose

or that we needed to store very much glycogen. It

was predominantly fats, ketones and the minimal

infusion of glucose via gluconeogenesis that got ushere. Dietary carbs were insignicant. In fact, when

you consider how ridiculously small the body’s

glycogen reservoirs are, you understand that it would

have been impossible for us to survive as a species

if glucose were truly the “preferred” fuel. The liver,

the main back-up glycogen/glucose storage facility

for the brain and other glucose-burning organs, can

only store about 100 grams of glycogen. Less than

a day’s worth. Your muscles can only hold another

350-500 grams, barely enough to run for 90 minutesat a reasonable clip, and that glycogen isn’t even

available to provide fuel for the brain. Meanwhile,

we have a virtually unlimited storage capacity for fat

(like 100,000 grams or close to a million calories on

some people). The reason glycogen storage wasn’t

necessary is because, between our copious fat storage

capability, easy access to fats as fuel, gluconeogenesis

and ketones, we just didn’t need much. Evolution

tends not to reward structures or functions that take

up unnecessary space or waste energy.

So How Much Glucose Do You Really Need?

Much less than most people assume. At any one

time, the total amount of glucose dissolved in the bloodstream of a healthy non-diabetic is equivalen

to only a teaspoon (maybe 5 grams). Much more than

that is toxic; much less than that and you pass out.

That’s not much range for a so-called “preferred”

fuel, is it? Several studies have shown that under

normal low MET conditions (at rest or low-to mid-

levels of activity such as walking and easy work) the

body only needs about 5 grams of glucose an hour

And that’s for people who aren’t yet fat-adapted or

keto-adapted. The brain is the major consumer ofglucose, needing maybe 120 grams a day in people

who aren’t yet on a low carb eating program. Low

carb eating reduces the brain’s glucose requirements

considerably, and those who are very low carb

(VLC) and keto-adapted may only require about 30

grams of glucose per day to fuel the brain (and little-

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to-none to fuel the muscles at <75% max efforts).

Twenty of those grams can come from glycerol (a

byproduct of fat metabolism) and the balance from

gluconeogenesis in the liver (which can actually

make up to a whopping 150 grams a day if you

haven’t metabolically damaged it with NAFLD

through fructose overdosing). Bottom line, unless

you are a physical laborer or are training (exercising)

hard on a daily basis, once you become fat-adapted,you probably don’t ever need to consume more than

150 grams of dietary carbs – and you can probably

thrive on far less. Many PBers do very well (including

working out) on 30-70 grams a day.

The Fat ParadigmThe Fat Paradigm, under which the human species

has thrived quite effectively for two and a half

million years, recognizes that human metabolism

is pre-programmed by evolution to be primarilyfat-based (the real preferred fuel). In other words,

our genes expect us to function optimally when we

consume fats and can easily access our stored fat.

The Fat Paradigm acknowledges that the body is

able to manufacture adequate glucose as needed. It

acknowledges that most typical human movement

patterns can be fueled almost entirely by fats and/or

ketones (PDF) if need be, but can draw on glycogen

when energy bursts are required (and which can

then be replaced over time). It acknowledges that

fat (and cholesterol) are not the proximate cause

of heart disease. It acknowledges that fat cells are

designed to release stored fatty acids as required,

especially during times of scarcity or fasting.

It allows for intermittent fasting as a means of accelerating fat loss without sacricing muscle

tissue. It increases insulin sensitivity, modulates

energy and mood swings, and allows for a normal

and healthy drop in hunger and cravings. There is a

downside, however: you can’t train long and hard

day-in and day-out in the fat paradigm.

Now then, having explained all this, plea

understand that I am not carb phobic. I actually

permit more carbs in the Primal Blueprint than manyother low carb eating strategies. I prefer to view

carbs as the “elective” macronutrient, as a tool to use

to manipulate your glycogen levels as needed. Low

carb isn’t even the main objective of eating in the

PB: eliminating grains, sugars and seed oils are the

primary objective. Of course, when you get rid of that

http://www.2pood.com/



crap and naturally limit your carb intake to veggies,

root tubers and a few fruits, you almost invariably

decrease carbs to under 150 grams a day. And that

emulates our ancestral dietary intake.

I came up with a simple Carbohydrate Curve a few

years ago that offers a pretty concise picture of

where most people ought to fall if they are seeking

optimum health and energy, depending on their size,weight, sex, age, goals, etc. Now, many hundreds of

thousands of user experiences later, I am nding that

the Curve is pretty much spot on for a large segment

of the population.

When I say generally that a chronic intake of over

150 grams of carbs can lead to insidious weight

gain over a lifetime, I am factoring in the concept

that many people are at the effect of a familial

genetic predisposition to storing fat easily under the

carb paradigm (the 60+% overweight). I am also

factoring in the drop in metabolism that happens

naturally with age, as well as the fact that PBers

don’t NEED to purge and rell glycogen stores

every day via exercise. Yes, there are some people

(a small percentage of outliers) who might maintain

pretty decent body composition at up to 300 grams a

day on little exercise. I would bet that they also areselective about the carb sources and do a better job

of controlling overall calories, so there’s little excess

to store. For most of the population, that 150 mark

remains a good average level for maintaining idea

body composition.

Mark Sisson

http://www.MarksDailyApple.com

http://www.marksdailyapple.com/

http://www.marksdailyapple.com/



INNER STRUGGLEBy Cesa Ortiz

As the Regional games approached, I

spent more and more time thinking about the

struggle within us all to compete and become

Better Than Yesterday. CrossFit is such a

community driven activity and I’ve spoken

before about the support system that we each

posses in our training partners, coaches, and

families that allow us to devote so much timeto our passion. At the end of the day though

when the “rubber meets the road” it’s solely

on us to make things happen. No one is going

to swing that 2 pood kettlebell or drive up

that last overhead squat for us, no matter how

bad we wish they would.

This is one of the things that I most admire

about our sport and our drive, personal

achievement. I’ve seen so many athletesover the past few years hit new PRs and

strive over and over again to accomplish

a goal until success is nally the outcome

The beauty with this though is that it isn’t

specically standards driven so much as

it is personal results driven. Follow me on

this thought process. The 35 year old man

or woman who has allowed themselves to

reach a complacency in tness. One who

now is working hard at CrossFit day in and

out is no more, and more importantly, NO

LESS thrilled about a 12” box jump than

the seasoned 23 year old “Firebreather”

who nally reached 48”. You see they both

are on different physical playing elds but

in many way they share one thing, a very

personal, driven, focused, and sometime

painful journey to reach new goa



It’s amazing to see the athletes at these regional’s doing what

many would think humanly impossible and do it in a manner that

makes most just shake their head and wonder how. At the root of

them though, they are the same as all of us. They have a never

ending desire to be better, to conquer something new, and drive

themselves to their own limits. I’ve said this before and I’ll say it

here in this forum, there is something to be said about inclusion

in all things. Every weekend hoards of Americans run half

marathons or whatever ––distance races knowing they’ll never

place, but they do it anyway...why? I truly believe in my heart

of hearts it’s just ingrained in us as humans to push the limitsand nd new boundaries for ourselves. Since the beginning of

time man has behaved in this manner, and somewhere in all of

us that re still burns, albeit some feel it more than others, but

it’s still in there. Crosst is simply the medium in which we test

ourselves.

This week as you walk in your box and get ready to get to work,

remember that within you, you posses not only the means to

conquer your personal goals but push that line of impossible to

possible. There burns a re in each of us, it is up to us to embracethat very real, very personal struggle and allow it to transform us

into what we are meant to become ... our fullest potential.

“The iron ore thinks itself senselessly tortured in the blast

furnace. The tempered steel blade looks back and knows better.”

Cesar Ortiz

Fight Through

2468

327

3

22

Number of

CrossFit

Affiliates

listed on

the CrossFit

mainsite

State with the

most number of

affiliates:

California

Number of

affiliates in

North Dakota,South Dakota

& Vermont

City with th

most numbe

of affiliatesSan Diego

Data above was gathered from the CrossF

mainsite at http://www.crosst.com





Greg Amundson (left) and J.C. Nessa (right)

photo by RX Jump Ropes

http://www.rxjumpropes.com/




Triglyceride Form? Free Fatty Acid Form? Ethyl Esters?

Fish Oil

Introducing SFH’s NEW SUPER OIL

SO3

By now most of us know that the “active “omega 3

fats are EPA and DHA. By elimination, the other

omega 3s such as ALA are much less active andrequire conversion to EPA in our bodies to be active.

Fish oils also contain other fats. Good sh oil should

contain as little omega 6 fats as possible. Companies

that still advertise a “mixed” product containing

both “essential fat groups (omega 3 and omega 6)

are not sticking to the facts of science. It is true

that omega 6 fats are essential fats. However, we

ingest far too much omega 6 fats in out diets…even

clean diets!! Also remember that the omega 6 fats

are inammation drivers (pro-inammatory).

Another key point is that unlike “processed sugar,where fast absorption is a big negative, fast absorption

of omega 3 fats is essential to optimize health benets.

Why is this the case? It is all about the Law of Mass

Action. Omega 3 fats compete with Omega 6 fats for

membrane storage sites and also for positions on fat

storage molecules, a.k.a. triglycerides. Triglycerides

are a major way we store fat in our bodies. Thus

when you exercise and burn fats, it is best to liberate

via triglyceride lipase “anti-inammatory” fats than

fats that drive inammation. Thus it makes sense to

load up on omega 3’s stored as triglycerides. The

bottom line is that without question one should take

liquid omega 3 oils and when possible on an emptystomach! Liquid omega 3 fats are absorbed better

than omega 3 in capsules or even omega 3 in sh.

What about potency??? Omega 3 fats are totally

safe to ingest and in most cases more is better. The

question about how much for optimum health and

tness depends on the amount of rigorous exercise

that you undertake per day/week. The more time in

the pain cave the more omega 3 oil that is needed

to counter inammation.

The clinical data would suggest that for normal non

athletes about 4.0 grams/day is adequate to lower

serum triglycerides and to provide “lipid” health

Doses as low as 3.0 grams may be adequate for



lowering the incidence of sudden cardiac death,

usually a result of cardiac arrhythmias. Given human

individuality (genetic) and diet choices from Paleo

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dose needed to optimize health and tness will vary.

When in doubt more is better and more will not hurt

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We recommend that you take between 1-2 teaspoons

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Why you shouldn’t take less then 3500mg a day?

Inammation is the root cause (initiator) or sustaining

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everyone’s body (“silent inammation). If you have

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With all this information, the question still remains

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Separating Fact from Fiction

If you’ve heard anything about CrossFit, there’s no

doubt you’ve probably heard a few negative thoughts

mixed in with the volumes of science-backed results

success stories and CrossFit devotees out there

So here’s the low down on some of those common

“myths” and questions regarding CrossFit:

MYTH: CrossFit is so hard, it’s only for die-hard

athletes.

TRUTH: CrossFit is hard…it’s as hard as you

make it. CrossFit is 100% scalable to the ability

of the athlete so that the work that you put into

the WOD (Workout of the Day) is 1) inclusive of

weight, resistance and challenges that are withinyour abilities, and 2) up to you as to how intense you

make it. The intensity of CrossFit is what makes i

appear to hard to those who don’t know CrossFit

And since intensity is relative to the individual, it’s

up to you to determine how hard you want to work…

how much you want to push past your comfort

zone, if at all. We think you’ll nd that if you are

consistent, patient and work hard, you’ll love the

results so much you’ll nd yourself WANTING to

push a little harder…making it “harder”.

MYTH: CrossFit is reckless; a lot of people get hurt

doing CrossFit.

TRUTH: That’s a bunch of malarkey! Oh, sorry

Was that our “out-loud-voice”? Compare the two

settings below. CrossFit is, in fact, safer than a

typical gym because of the supervision included

By Sam Farina

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with your membership. It’s denitely more

challenging, but that’s probably why you see results

with CrossFit and maybe not so much in other

settings. While you may not be one-on-one witha trainer, you are in a dynamic group environment

and you are supervised by a qualied and certied

personal trainer who is also certied in CrossFit’s

methodologies and who practices them on a daily

basis. You may be performing skills and exercises

that aren’t typical of the standard “personal trainer”

program, but then again, the result CrossFit produces

are atypical as well!

TYPICAL BIG-BOX GYM: You pay your monthlydues, and show up. Unless you hire a trainer, the

gym holds its breath and crosses it’s ngers and

hopes (and prays) you know what the heck you’re

doing on the machines! You fumble around, push

a lever here, squeeze into a padded seat there….

no instruction, no supervision, and frankly, no one

ensuring you’re receiving the correct stimulus to see

results and progress. If you nd yourself sore or

have aches

or pains you’re not sure about, you might as well call

your mom or a friend, because you’re on your own.

TYPICAL CROSSFIT GYM: You pay yourmonthly dues, and show up (and if you don’t, we

call you to nd out why!). You work with a coach

to learn the foundational moves of CrossFit, which

are the underpinnings to the daily WODs. Each time

you come in, you practice these moves in some way

shape or form, all the while under the supervision

of a coach who has been certied by CrossFit. As

you approach the daily WOD, your coach will scale

the WOD to your ability – whether it be lowering

the weight, modifying the rep scheme or scalingthe actual exercise so you still receive the stimulus

and are fully partaking in the WOD. Your form is

constantly critiqued, cued and corrected until you’re

awless in your performance. If you’re sore the

next day or have aches or pains you’re not sure about

your coaches are there to be your resources.

MYTH: I’ll get big & bulky if I CrossFit and lift

heavy weights.

Leah Polaski



TRUTH: Increasing muscle mass or size (“getting

bigger”) occurs when three factors are present: 1

progressive muscle overload (lifting heavy weights,

frequently), 2) a high enough level of testosterone to

augment the training, and 3) ample (meaning a lot

of) calories for repair and rebuilding. With CrossFit,

we do not perform that systematic attack on each

body part, twice to three times weekly at a specic percentage of your 1 rep max for 6-12 reps for 3-5

sets….that sounds boring already! Our goal is not to

strategically and progressively overload each of the

major muscle groups – rather it’s to randomly build

strength, power, speed, and stamina (among other

skills). You will get stronger, not bigger. You will

get faster, not bulkier.

MYTH: CrossFit is so much more expensive than a

typical gym.

TRUTH: Our rates are actually comparable to, or

less than any other group led workout program in

our local area, if you look at the monthly rate and a

frequency of 4 to 5 times per week. The reality is,

with the quality of instruction and level of attention

you get from the CrossFit Rebels Coaches, you are

essentially getting personal training at a fraction of

the cost. The question is not, “can I afford CrossFitRebels?” The question is, “can I afford not to train

with CrossFit Rebels?” Your answer should be

obvious if:

• Your health is a top priority.

• You are focused and want results.

• You want to take your tness and mindset as to

what is possible to a whole new level.

• You life demands that your workouts be short and

effective.

• You want the best CrossFit coaching you can nd.

MYTH: I like cardio workouts, and mine are over

an hour on average. How can I get tter if CrossFit’s

average workout is 20 minutes?

TRUTH: It’s much about the intensity of our

training, but in addition, the multiple “modes”

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or exercises we use to change up that long, slow

intensity you’re probably used to. More and more

research shows that shorter duration/higher intensity

workouts yield signicantly better results than long,

slow training – results that include improved body

composition (less body fat, more lean muscle mass),

greater strength, greater speed and power, enhanced

exibility and agility…you get the picture. The truthof it is, the longer the effort, the lower the intensity.

If you run 10 miles, your intensity (power output)

will be lower than if you run multiple 400 meter

sprints. The majority of our workouts are shorter in

duration, with 30+ minute workouts programmed

on occasion. If your workout is shorter, you can

work harder by nature, which will lead to a better

physiological response, especially combining the

exercises the way CrossFit does (and of course with

proper nutrition). No matter who you are or what

workouts you do, without some heavier weight on

occasions, and some intensity in your workout, you

will not see true results – results from the inside out.

Someone might “look” t, but performance is truly

the determining factor of t, not appearance.

MYTH: CrossFit is only for serious athletes; for

those already in great shape…it would have to be to

withstand those crazy-hard WODs

TRUTH: That statement couldn’t be further from

the truth. CrossFit’s founder, Greg Glassman, was

quoted in an interview as saying: ”CrossFit believes

people’s needs differ by degree, not kind. Let usay that again: PEOPLE’S NEEDS DIFFER BY

DEGREE, NOT KIND. This is related to tness

of course. Olympic athletes and our grandparents

both need to fulll their potentials for cardi

respiratory endurance, stamina, strength, exibility

speed, power, coordination, accuracy, balance, and

agility. One is looking for functional dominance, the

other for functional competence. Competence and

dominance manifest and optimize through identical

physiological mechanisms. [The CrossFit program

is scaled] by altering rest, load, intensity, etc., while

utilizing the same tools (exercises) for everyone

whenever possible.”

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Being t is not unique to any one sector of our

community – it’s a necessity and part of being healthy

on all fronts. How you get there is up to you, but the

path that’s the most effective, the safest, contains the

best people, and also happens to be the most fun is

certainly the path we choose!

MYTH: There’s no rhyme or reason to CrossFit’s

programming – they just throw a dart at it. There’s no

methodology as to which workouts come up when.

TRUTH: Those who say that simply don’t know

CrossFit. If you have attend the Certication

Course, subscribed to the CF Journal, or engaged a

CrossFit Coach with that question, you’ll surely get

your answer, and an accurate one. CrossFit DOES

indeed have a method to their programming…in fact

it’s called the Theoretical Template for CrossFit’s

programming. CrossFit’s model of programming

allows for wide variance of mode, exercise,

metabolic pathway, rest, intensity, set and reps. In

fact, it is mathematically likely that each three-day

cycle is a singularly unique stimulus never to be

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repeated in a lifetime of CrossFit workouts! Yes

there is a methodology. CrossFit programming is a

unique blend of metabolic conditioning (aka cardio)

gymnastics and weightlifting (powerlifting or

Olympic lifting). Sometimes the WODs (Workouts

of the Day) are single element days, sometimes two

element days…three element days, or sometimesa mish-mosh of multiple elements -all the while

maintaining structure with the programming

template. Yes, there is a methodology.

Sam Farina

CrossFit Rebels

Clearwater, FL











http://www.crossfitrebels.com/

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Smokey Roast

Coffee Spice Rub• 2 tablespoons coffee

grounds

• ½ teaspoon ground chipotle

• 1 teaspoon unsweetened

cocoa powder

• ¼ teaspoon cinnamon

• ½ tablespoon garlic powder

• 1 tablespoon dried oregano

• 1 tablespoon cumin

• 1 teaspoon sea salt

• Mix all spice rub

ingredients together and set

aside

Roast• ½ tablespoon coconut oil

(I tried out a new brand of

coconut oil called Kelapo

and it’s very tasty, mild, and

down right delicious!)

• 2.5 lb beef chuck roast

• 1 red onion, halved and

sliced

• ¾ cup water

Heat your coconut oil in

a skillet over medium to

medium high heat, make

sure your pan is nice and

hot! Take the spice rub

mixture and rub the entire

amount into and all over

the roast – really rub it in,

do not just brush it on!.

Using tongs, place the

roast into the hot skillet

and sear for 3-4 minutes

on each side. If your pan

is not hot enough you will

lose your spices, but if

it’s too hot, you will burn

your roast. You want it to

make a nice crust on both

sides of the meat. Placeyour sliced onions in the

bottom of a slow cooker.

Once the roast has been

seared, put the roast in

the slow cooker on top of

the onions. Add the water,

cover and cook on high

for 5-6 hours or on low for

7-8 hours. Serves 6.

Sarah FragosoSarah has a strong passion for helping ot

acclimate and succeed on the paleo diet and has d

so globally with her extremely successful paleo re

and advice blog, EverydayPaleo.com. Sarah is

author of the best selling book, Everyday Pale

well as a strength and conditioning coach at No

Strength and Conditioning. Sarah has mento

under the leading expert in the eld, Robb W

New York Times best selling author of The P

Solution. She also holds a degree in psychol

and has successfully found true health and well

for herself and her family thanks to living a p

lifestyle. Finally, Sarah runs the extremely succes

podcast, “Paleo Talk” as well as conducts nationw

Paleo Talk seminars and also contributes to sev

publications and blogs regarding how to successf

introduce and maintain the paleo lifestyle for b

individuals and families.

A nice beef roast is something I crave in

fall or winter months but I had a big ol’ g

fed chuck roast that was asking to be madeI made it. I wanted to try something diffe

then the standard roast in the oven or s

cooker so after being inspired by watchin

recent Food Network show called Chop

when one of the contestants rolled a giant

tenderloin in a coffee spice mixture, I dec

to make my own version and try it on our ro

The results? So good, beyond descrip

really, you’ll just have to try it for yourself

let me know what you think!

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Athlete Profle

Erik “Dirty” Alvarez

Erik is a coach at CrossFit Oahu in Honolulu,Hi and will soon be taking will soon be thehead coach at CrossFit Kailua. Erik recentlycompeted at the CrossFit NorCal Regionalsand where he placed 21st.

Erik recently was accepted by the Afro BrutalityN.W.A CrossFit Team and will be their rstsponsored CrossFitter from Hawaii. He is only

22 years old and is the youngest person toreceive the CrossFit Level 2 Certication.

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It Really DOES Get Better…I nally realized today that it DOES get better. If you

put in the time and you put in the work it really does.

I’ve always had FAITH that it got better, but today I

could actually SEE that it DOES.

Every so often, my mom and I end up near this donut

place in Niantic, CT. Mom has a “thing” for bakeries

and that stuff, so she always stops and gets herself

something. When we were there about 2 months ago,

I was pretty stressed and miserable and I got about

6 of those glazed chocolate donuts I love. I ate them

ALL at one sitting and had some of mom’s stuff as

well. Needless to say I felt like complete SHIT thenext day and even the day after…

Yesterday we were in Niantic again. Mom wanted to

stop. Even though I wasn’t getting anything, I went

in with her – this is after nearly 2 months of 100%

clean eating. And you know what? I didn’t even want

anything! Yeah, it all looked good, but my stomach

started hurting and feeling sick just thinking about

eating that stuff. There was NO WAY I was going to

mess up my nice long stretch of eating clean with a

bunch of crap and then feel like shit today. No damn

way!

Building Momentum…

At the end of April 1011, I decided to do the entire

month of May 100% clean and nearly all Paleo. I

DID IT. And what did I want to do when I got to the

end of May? KEEP GOING! I committed to doing

the ENTIRE SUMMER 100% clean. And I’m doing

it. It’s EASY too.

I have enough momentum built up that it’s easier to

keep going along the track I’m on than to change

gears and eat garbage. I have a good training schedule

forming up and a bad day of eating will throw it off.

Why would I do that? It would be stupid…

The momentum thing is becoming huge for me. The

more momentum I build, the easier it is to build more



It’s Really Just Physics…

I studied chemistry and engineering in college. In

physics, when you get into 2-Dimensional motion,

you learn that, for something to reverse direction,

it has to slow down to the point that its speed and

acceleration are ZERO in the original direction

BEFORE it can start moving in the opposite direction.

I think this is what trips people up in training and in

life. If you’re heading in the WRONG direction and

not getting where you want to go, you have to put in

work just to slow and eventually stop your movement

in the WRONG direction and then completely STOP

before you start moving in the direction you want to

go.

I think a lot of people give up too early becausethey “don’t see results.” Really, they ARE getting

results it’s just that the early results are a slowing of

movement in the wrong direction. You have to put in

a ton of work to slow your movement toward where

you DON’T want to go, THEN come to a complete

stop and ONLY AFTER YOU STOP COMPLETELY

do you start slowly moving in the direction you want

to go in.

Of course, once you get headed in THE RIGHT

direction, it’s just as hard to reverse direction as it

was when you were headed in the wrong direction

It gets EASIER to stay on track and KEEP going in

the right direction. You just have to hang in when it

feels like you’re not getting results and keep making

positive change and taking positive action.

BTW, when the Buddhists talk about “burning up

negative Karma” or “Karmic debt” this is essentially

what they mean. The negative stuff keeps coming

even after you change your behavior to more positive

and appropriate behavior because your “momentum”

is still heading in that other direction…

But, You Have to Know What You Want…Here was one of the keys for me: I had to get

CRYSTAL CLEAR on what I wanted. And I mean

CRYSTAL CLEAR. I’ve been doing a TON of work

on my goals and my vision for my health, training and

life lately and it’s paying off. It’s paying off because

I weigh ALL my decisions against that vision when

I’m making them. That’s why it was easy to pass on

the donuts. “Will eating those donuts get me closer



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to what I REALLY want?” Of course, the answer is NO

Decision made, problem solved...

Here’s What I Want…

I want to achieve the best health and performance of my

life. I want to compete in Jiu Jitsu and possibly Mixed

Martial Arts and CrossFit. How bad do I want that? How

about I ditched my entire old life and changed virtuallyEVERYTHING to build a life where I had the time and

opportunity to train every day and obsess about my diet

and rest.

Last week, when I was training with my friends at Modern

Self-Defense Center, I realized that I was THERE. As

in, I’ve gotten to the point where I can train as often

as I need to and WHEN I need to. My life supports my

goals and my training and my efforts. Yeah, there’s still a

metric crapload of work to do, but I have the time and the

energy and the OPPORTUNITY to do that work. Even

just a year ago I didn’t...

Speaking of a Year Ago…

It still messes with my head when I think that, at this

time a year ago, THIS BLOG DIDN’T EXIST. I was still

trying to gure out what I was going to do and how I

was going to do it. And my book “The Paleo Dieter’s

Missing Link” was just a bunch of ideas in my head anda bunch of notes in MS Word. I had NONE of this a year

ago. Strong is the New Skinny on Facebook didn’t exist

until September 1, 2010. I wrote the original “Is Strong

the New Skinny?” blog post just a few weeks before that

As of today, there are 19,084 friends following SINS on

Facebook and the blog post that started the whole thing

has been read 14,344 times.

That all happened in less than ONE YEAR. LESS THAN

ONE FREAKIN’ YEAR.

That gives me one hell of a perspective. And it makes me

think about what I can accomplish THIS year…

What can YOU accomplish in a year?

Adam Farrah

IKFF Kettlebell Teacher

CrossFit Coach

http://practicalpaleolithic.com

http://practicalpaleolithic.com/paleolithic-diet-blog/paleo-dieters-missing-link












































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The Psychology of “The CrossFit Whiteboard”Fran. For Time. Goals. Top Scores. Max Reps.

James – 22 ½ rounds. Charts. WOD. Rx’d. Kim

-100kg. 6:14. Do the markings on your CrossFit’s

whiteboard make you anxious? Amped? Focused?

Fearful? Many members dread the whiteboard and

many people outside of the CrossFit Community

can‘t fathom belonging to a tness center where

their workout outcomes were going to be posted.

Whiteboard is simply a name for any glossy surface,

most commonly colored white, where non-permanentmarkings can be made (as dened by Wikipedia).

So why do these WORDS and NUMBERS that are

TEMPORARY elicit such a psychological response,

and why, oh why, does the CrossFit Community

insist on using such a device?

CrossFit was on to something when they decided to

utilize the whiteboard. The whiteboard is a type of

public posting, which is a technique widely studied

The whiteboard is meant to help you, not hurt you.

in the eld of Sports Psychology. Public posting

is actually a behavioral strategy that has been

shown to improve performance. “Public posting

has demonstrated robust effects across diverse

populations, a variety of settings, and a broad range

of behaviors” (Ward & Carnes, 2002). Sound

familiar? It seems as though this behavioral strategy

and CrossFit have some commonalities. We CrossFi

because we are interested in results. The whiteboard

likely improves your results. Whether you like it ornot.

Take a moment to think about each of these questions

• If everything that you ate in the past week was

going to be written on the whiteboard in your

box, for everyone to see, do you think you

would eat differently?



• If your max overhead squat goal for that month

was the only circled one on the whiteboard, do

you think you would try harder to achieve it?

• If you saw Jason Khalipa’s WOD score before

you began your workout, would that intimidate

you and cause feelings of self-doubt? Or

invigorate you to try to compete with it?

The whiteboard may elicit positive psychological

responses such as motivation, positive self-criticism,

condence and/or reection. On the other hand, it

may also evoke negative psychological-responses

such as fear, intimidation, negative self-criticism,

and/or doubt. Take some time and gure out what

type of response you get from certain postings on the

whiteboard, even take a few notes in your personal

journal.

Awareness is the rst step in mental skills training,

which is necessary in order to reach the highest level

of performance. Mental skills training is simply

a term used to describe becoming aware of your

mental processes and behaviors and developing

methods to improve your control over them. Future

articles in the CrossFit MENTAL Series will delve

into ways to improve control over your mental skills

and processes.

Each CrossFitter has a specic and individualized

mental skills set and can learn to use a varietyof postings to their benet. Therefore, I would

encourage coaches to vary the types of posts (scores

goals, etc.) on the whiteboard. Research in the eld

of Sports Psychology has shown that goal setting

is strengthened when publicly posted. Are your

goals written on the whiteboard in your box? Try

posting a couple of personal goals up there. Another

highly effective strategy in improving performance

is combining goal setting, public posting and oral

feedback (Brobst & Ward, 2002). This simply means

writing your goals on the public white board and

having someone orally state what has been posted.

If coaches would continuously verbalize the goals

that are written on the whiteboard, it could increase

the likelihood of those goals being achieved. These

http://www.paleoplan.com/



Dawn Fletcher

www.FletcherFitness.com

Blog on Sport Psychology

for Elite Fitness

Brobst, B. & Ward, P. 2002. Effects of public posting, goa

setting, and oral feedback on the skills of female soccer players.

Journal of Applied Behavior Analysis, 35(3), 247-157.

Ward, P. & Carnes, M. 2002. Effects of posting self-set goals

on collegiate football players’ skill execution during practice

and games. Journal of Applied Behavior Analysis, 35(1), 1-12.

ndings are just reinforcing the idea that making

goals and scores public can help you improve your

performance.

I would suggest using the whiteboard as a tool

to learn more about yourself and your mental

game. The whiteboard is simply used by the

CrossFit Community as an open journal to display

information. It is another distinction that sets usapart from Globo Gyms. CrossFitters should learn

to embrace the whiteboard and all the markings that

are temporarily posted on its glossy surface. So, use

the whiteboard. Get outside of your comfort zone.

Become comfortable with the uncomfortable. The

infamous CrossFit Whiteboard likely enhances your

performance more than it hinders it…and by the way,

it isn’t going anywhere.

Dawn Fletcher has an M.A. in Kinesiology with

a specialization in Sport Psychology. She is a

CrossFit Coach (with numerous CrossFit Certs.) &

a Certifed Strength and Conditioning Specialist in

San Diego, CA. She focuses on the mental aspect

of performance and works with individuals/athletes

looking to perform at an elite level.

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http://www.fletcherfitness.com/



Catherine Weaver

CrossFit Obsession



of people in our one gym alone come through the

doors before moving onto launch their own gym

Entrepreneurs are typically self-starter, Type-A

personality type people, and I wanted to put thi

post together to weigh in on this subject: what is

the common thread that binds together all CrossFit

athletes (afliate owners and athletes alike)?

What is the common thread holding us all together?

Fitness levels, personal backgrounds, gender

I have been involved in CrossFit for just over 2

years now at CrossFit Dallas Central, and I am

continuously amazed and proud to be part of such

a cool community of people. Entrepreneurs are the

reason this sport continues to grow and expand on

such an explosive level. I have heard numerous

stories of people joining a gym, CrossFitting for

a couple of months, quitting their “day” job, and

starting up their own gym. I have seen a couple

CrossFitWhat is thecommon thread?

http://www.fashletics.com/


http://slidepdf.com/reader/full/wodtalk-issue1-july-v3 47/58photo by Jarret M. Strein



and age are all across the board in any CrossFit

gym you visit across the entire world. In our gym

here in Dallas, you will nd kids under the age of

10 working out with people over the age of 60.

Mixed in there you will nd the serious/competitive

sponsored CrossFit Games athletes and you will also

nd some dedicated people who just love CrossFit

to stay in the best shape possible. Some people whomerely speculate on the CrossFit community call

CrossFitters “crazy” or “meatheads” or any other

non-sense term that denitely does not identify with

the community.

So, what is the common thread that binds together

people who enjoy and participate in CrossFit? Are

all Crosstters type-a go-getter types who love to be

challenged? Are all CrossFitters addicted to tness

and staying in the best shape possible? Well, maybe,

but I don’t think this is the answer.

CrossFit gyms allow people to be themselves,

constantly challenge themselves, meet new people,

and form a common bond with all others in the gym

There is something unique about enduring such

a challenge with other people that brings a special

connection to other people in the community. The

CrossFit system is universally scalable which makes

it easy in turn to instantly identify with someone in

a gym across the world even if you have never met

this person.

If you had to pick one word to describe the common

bond shared by people in the CrossFit community

what would it be? I know this is a challenging

question, but there has got to be something that we

can all agree upon that goes beyond tness level, age

gender, and any other label you could easily place

on the CrossFit community being an outsider…

”meathead” , “psycho” , “caveman” etc.

Sam Sawyar

Sawyer Speaks

http://www.sawyerspeaks.com

http://www.sawyerspeaks.com/

http://www.sawyerspeaks.com/

http://321goproject.com/



Some of the most principled brands in the CrossFit

community support one another. FORGED clothing,

ROGUE, Life AsRX, Stronger Faster Healthier, and

SICFIT are all mainstays in the CrossFit community.

These are just a handful of the tight-knit CrossFit

brands. We sponsor each other’s events. We support

one another’s businesses. We celebrate each other’s

accomplishments. And, often enough, we wear each

other’s brands.

In a community driven by unity and performance,

CrossFit brands have become an integral part of the

sport and the community. With Reebok here and here to

stay, we also extend our unity and performance to them.

Their presence drives everyone to be better: athletes,

coaches, and businesses. Because of Reebok’s supportof a community that we’re a part of, more people will

know who we are and what we do. Both as athletes and

business owners. But for those that know us already,

we hope that this photo provides a perspective on our

solidarity.

The CrossFit community is unique in this sense and it’s

for this reason that these companies will always grow.

Because every principle that we teach and exemplify

is founded upon principles of community, coaching

collaboration, and performance. So for all those who

feel like the CrossFit Games is moving too quickly to

honor its start, Malcolm Gladwell says it best:

Who we are cannot be separated from where we’re

from.

Watching the sport and the community grow is amazing

because many of us remember the days of Aromas

California. And like a magnicently performed

metcon, we stared at our stopwatches in awe as all of

this happened so quickly. And it is for that reason that

I am excited to be a niche-brand in a sport like this

Greg Glassman taught us a few important things about performance; it should be measured in time. And in

measuring strength/ speed / power, the beginning of

time is just as important as nishing with “time”.

A perspective on our presence in an exploding

community.

Web Smith

http://websmithblog.com

Wearing Your Shirt

http://websmithblog.com/

http://websmithblog.com/



I spent 8 years at a couple different Fitness Centerswith a best-case outlook of “I hope to maintain.”

Literally, that was my goal…”stay the same.” Sure

I had a few bursts of improvement in that time, but

overall, I just wanted to “not get fatter.” I am no

alone in this view. In fact , I estimate over 90% o

people at a Fitness Center waste their time trying

just to slow the pace of bodily degeneration. They

are in a rut and think the best of them is past…many

years past. They believe it to be true. They have

absolutely no plans of actually getting stronger, tter

leaner…they just hope they can maintain what they

have left; the ol’ status quo with low intensity blood

ow. They are losing.

I was there. I was hanging on. I was losing; daily

annually, for 8 years. I was getting physically old

I was quitting what I loved. I could no longer do

some of my favorite things well or even wanted to

try anymore – basketball, snowboard, wakeboardFrankly all the competitive sporting and fun activities

that require vigorous movement and skill, I had past

glory days to reminisce. That was it!

8 years, year after year, older and more deconditioned

elipticalling myself to death. I can still envision it

but the memory is slowly starting to blur – I am stil

just 14 months post deconditioning. I loved the “low-

impact, high-calorie counting, piece of cake leg sway

of the elliptical…I could watch ESPN and CNBC

and even switch back and forth when a commercial

came on…it was great – “country-club tness.” The

reward, I was losing. Frankly, I looked ne in an

XL Polo shirt and loose size 38 jeans of styles that

sell 38s that are really 40s, but in a swimsuit, I was

Fat. Back fat, front fat, Body Fat – 35% or so fat. I

should insert the photo I have of me here sitting on

the roof of the boathouse at our old lake home, but

8 years wastedFailing at a Fitness Center

this is part of my story…it could be you too.



http://www.wodhopper.com/



dang…I was fat, and though I was happy I am

embarrassed to insert it…maybe in the future ;) . In

that photo, I was already 30 years old. Wait, I was only

30 years old in that picture (and I got even bigger or

wait, fatter). 30 years old; I should have been in my

prime. Instead, I was losing. I stayed on this losing

track for another 3 years. I quit playing the sport I

love, basketball for a new sport “disc golf.” I love discgolf my friends but if you quit basketball to take up

disc golf you are losing. I almost threw my snowboard

away when we moved houses. I did not wakeboard for

3 years and I could no longer get up on water skis…yes

I tried and failed.

As time continued to pass, 30 became 33 and 225lbs

became 245lbs. “Hanging on” status quo my friends (I

sound like John McCain ;) Disc golf actually became

a workout. So did hauling my sleeping babies up the

stairs to bed at night. I would actually make my boys

wake up and hold them as we did the “groggy walk” up

the stairs my rm hand under their armpit – they were

heavy in my weakness. I nally quit the Fitness Center

altogether. I disc golfed.; I was a professional, amateur

disc golfer with handicaps – I played 6 days a week. I

was athletically done. Coach of my kids would be as

close as I would get to anything “in-game” anymore.

The kid in me who loved competitive sports, laughing

with friends over healthy competition, sharing in a

memorable day of vigorous activity was gone. I was a

dad who would just have to watch the memories ratherthan be active in their creation. The guy “hanging on”

only to really be continually losing the battle. No

different then a hamster on a wheel, I was a dude sliding

legs back and forth on an elliptical getting nowhere.

Does this sound like you Fitness Center member? Does

this sound like you Dad? Does this sound like you 50

yr old? Does this sound like you Grandpa? Does this

sound like you 34 yr old former varsity athlete? Does

this sound like you Mom? Does this sound like you

best friend? Co-worker? Sister? Brother? You?

Does any of this sound like YOU?

If so…read on…

Rock Weapons

Rocktape helps athletes maintain form, prevent injuries and perform better.

Rock Sauce is simply the most intense muscle relief cream you can buy.

Available at your local CrossFit affiliate, rocktape.com or Again Faster. kinesiology produc

made for competition

http://www.rocktape.com/












There is a lot of back-story to my CrossFit beginnings, but I was at a shaky point in my life

on that rst day I ventured in to 9:30AM. Losing physically and among other things, I

was losing myself and parts of life. I needed to change. I sure as heck did not need

any more “Fitness Center.” So why not…(I will do it for Liza and when I fail I

will tell myself I am a Disc Golfer and that is a workout so leave me alone.)

Here I am CrossFit. Day 1, 2, 3 of CrossFit. Then day 4, 5, 6. Day 7,

8, 9. Day 10, 11, 12…and I start to realize…”holy cow, these ‘ttersare cool and they work their asses off. And the ladies accept me (or

at least ignore me) and my stupid remarks in here too.”

This can be you.

You too can do it. You can fuel that competitive re inside

your body again. Gain a condence that was lost in the past.

Compete. Smile. Laugh. Kick someone’s ass and the next

day they kick yours back. Be an athlete, again! You are an

athlete, stop hibernating.

My best friend used to say, “if you aim for the ground, you

probably won’t miss.” If hanging on rather than improving is

your goal, you only have one way to slide. At CrossFit, sliding

is not tolerated. If you want to stay the same and hang on, join

a Fitness Center, Wellness Center, whatever center – they will take

your “I want to just hang on” money. But, if you want to be a better

you…join a CrossFit. Anywhere. At any age. In any condition. In

your current condition and today. Just join and do it!

CrossFit is not a magic pill that cures all your problems, issues,

challenges in life, but it will equip you to be better. And it will get

you t, which in and of itself sprouts further gains. Stop hanging

on. Don’t waste another day. Discover the best you. Start today.

Commit. Stay with it. Succeed. Be athletic. Competitive. Condent.

Anew!

And by the way, I had a great time wakeboarding again last summer, hit the

slopes hard snowboarding with my kids this winter, and if anyone is up for

a game of hoops…I will try to kick your...

Greg Nelson is dad of 5 kids and the husband of a box

owner. His wife Liza has a deep passion for CrossFit

and the people at CrossFit Sioux Falls and is the person

who introduced him to CrossFit and sent him on this

journey. Greg is a CF-L1 and CF Kids Certifed Coach

at CrossFit Sioux Falls in South Dakota .

Greg Nelson

Liza’s husband ;)

CrossFit Sioux Falls

http://www.southdakota.com/

http://www.crossfitsiouxfalls.com/

http://www.crossfitsiouxfalls.com/

http://www.southdakota.com/



“Weightlifting shoes? C’mon, you can’t be

serious. Do they really make that much of adifference?”

I had been crosstting for about 5 months when

I asked that question. After all, I saw all the

other athletes at the box wearing those awkward

looking shoes with their goofy soccer socks as if

they thought they were trying to win a gold medal

or something. I gured it was all about being part

of the “cult”, and I just dismissed buying those

shoes altogether.

But as I became more procient with the power

lifts and oly lifts, I became more aware of what

my feet were doing...or more importantly what

they weren’t supposed to do. I realized how

unstable I felt in a lift from setup and start to

nish. Now almost 3 years later, I rmly believe

that a decent pair of weightlifting (WL) shoes is

the single most important piece of equipment you

can invest in to improve your performance NOW.

Weightlifting Shoes:The Why and What Kind

Chris Maria

photo by Red Clover Photography






inov-8.com facebook.com/INOV8run

twitter.com/INOV8run

http://www.inov-8.com/








Check out this video to see what I mean:

This video accurately captures the unstable

footwork that I witness as a coach almost

everyday at the box. It’s quite obvious that the

compressibility of running shoes certainly do not

make them effective at lifting, and you can observethat much of the athlete’s energy is absorbed by the

shoe rather than transmitted to the oor or lifting

platform. Fortunately, these energy inefciencies

and stability problems can be easily improved with

WL shoes. I know many athletes that have made

the leap to WL shoes have instantly added 10-20

lbs on their overhead lifts. Personally, I can squat

clean 50-60 lbs more with WL shoes than I can

in my Asics Onitsuka Tigers. And when I used to

wear Asics GELs during deadlifts...well, let’s not

go there. Of course, WL shoes alone won’t make

you a great lifter, but you’ll never be one without

them.

Trolling the internet, you can spend anywhere from

$70 to $200 on WL shoes. Now I’m not sayingmore expensive is better. But with some makes and

models, you denitely get what you pay for.

So here are a few pairs from least to most expensive

This list is by no means all inclusive, but it should

give you an idea of the range that’s out there.

VS Dynamo

Ahhh, my rst WL shoe ever. You never forget

your rst, right?

Pros: Great starter shoe. Relatively lightweight

and therefore versatile across many WODs(great

during Fran, for example). True to size (mens

and womens). Affordable price at $76.00

Cons: Below average durability - breaks down

http://www.vsathletics.com/product.php?xProd=1917

http://www.sportjournals.com/

http://www.youtube.com/watch?v=TrJfOi5rnlU&NR=1

http://www.vsathletics.com/product.php?xProd=1917



in a short period of time. Average stiffness. Below

average traction. Velcro straps aren’t all that sturdy.

Less than desirable lateral roll and forward roll.

Wasn’t a big fan of the black/red styling.

Overall: Decent shoe for the price. But I should’ve

paid a bit more for a pair that had higher stability

and durability.

Rogue Do-Win

Highly popular and perhaps the best-seller among

crosstters everywhere.

Pros: Excellent shoe. Above average durability.

Above average stiffness. Moderate weight and

somewhat versatile - can still do several types of

WODs (even OK with double unders). Has slightly

lower heel than VS and some other brands, which

helps keeps hamstrings engaged in powerlifts.Above average traction. Above average stability -

signicantly less lateral and forward roll than the

VS. Nice styling.

Cons: $120 price tag + plus shipping may be too

rich for your blood. Be advised of sizing issues.

Rogues tend to run a 1/2 size large, especially

with womens sizes. I’d check with Rogue Fitness

customer service before placing an order and save

yourself time and postage.

Overall: With the exception of the price and

potential sizing issues, you can’t go wrong here.

These Rogues are a great investment.

Nike Romaleos

Nike’s holy grail answer to weightlifting comes in at

a crazy steep price but with excellent performance.

Pros: Very high stability. It’s like wearing ski

boots. As long as you hit the ground at, you’re

gonna stick. Excellent traction. Virtually no lateral

or forward roll. Excellent velcro strap system

although just a tad long. Highly durable - takes a

beating. Nice styling - love the black/silver model.

These shoes love oly lifting.

Cons: $190 + plus shipping = very steep price. Very

difcult to perform other WODs - double unders

are manageable but pretty tough and denitely

forget about box jumps. Pullups feel weighted

when wearing these. Make no mistake: these shoes

are for lifting, and that’s about it.

Overall: Just awesome. Admittedly, I’m somewhat

biased because I own a pair. No way in hell did I

pay full price though. I picked mine up from eBay

for $140, and I’m so glad I did. I love these shoes

but I’m well aware of their limitations. If you can

nd a great deal and can live with its weaknesses,you’ve got a rock solid WL shoe.

Well, that was just a snapshot of the WL shoes I’ve

either owned or tested. They are obviously other

makes and models out there. So do your research

But I guarantee that any WL shoe you purchase will

make a quick and positive difference. Happy hunting

And don’t forget those soccer socks!

Ken VelezCrossFit Yongsan

Ken Velez is a coach at CrossFit Yongsan located

on US Army Garrison Yongsan in Seoul, Korea

He has competed in the 2011 CrossFit Game

Open Sectionals, 2010 CrossFit Games VA/DC/

WV Sectionals, and multiple area athlete exchange

WODs. He is 38 years old and is stronger and faster

than he ever was at 28.

http://www.roguefitness.com/rogue-equipment/rogue-do-wins/rogue-weightlifting-shoes.php

http://store.nike.com/us/en_us/?l=shop,pdp,ctr-inline/cid-1/pid-186719/pgid-391174&re=US&co=US&la=EN

http://crossfityongsan.blogspot.com/

http://crossfityongsan.blogspot.com/

http://store.nike.com/us/en_us/?l=shop,pdp,ctr-inline/cid-1/pid-186719/pgid-391174&re=US&co=US&la=EN

http://www.roguefitness.com/rogue-equipment/rogue-do-wins/rogue-weightlifting-shoes.php



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