Archives for June 2012

Survey Responses – New Schedule Changes

We are diligently working on responses and action to your recent survey critiques.  Please click here to read about some of the re-structuring we are going to be doing in the gym to provide a more optimal training experience and environment for you.

There are class schedule changes that will be taking effect this Sunday, July 1.

Thank you for your patience and input!

2009 Mid-Atlantic Regionals

IMG_8219WOD – 2009 Mid-Atlantic Regionals

Row 2k For Time

Compare to Feb 2012, May 2011

Rest, Then:

3 Rounds For Time:

  • 10 Deadlifts -275# M/185# W
  • 50 Double Unders

Compare to Feb 2011, April 2010

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Welcome to Roland J., a fellow CF trainer visiting us this week from Cape Town, S. Africa!

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Ben W. just joined the CFF group classes this week! Welcome, Ben!

WOD Demo with CrossFit Atlanta – video [wmv] [mov]

End of Phase 1, Begin Phase 2

Congratulations to all those who completed Phase 1 of the Nutrition Challenge, successfully refining your food intake and fuel around the Whole30 principals!  We are already seeing great progress in increased energy, fat loss, and overall better health and performance as a result of your choices!

Congratulations to Rachel Glenn for not only adhering tightly to clean food choices this past month to the extent that she kept her points at ZERO, but also for being drawn for the $100 gift certificate to Run Flagstaff!  You earned it, Rachel!  Keep up the good work!


Those of you with some negative points, do not fear! We are all headed down the path to health by being a part of this challenge.

If you could not make our meeting you can still be a part of phase 2. Here is what needs to be done…
  • Drop off your week 4 pages on Sunday so we know who will be in the drawing.
  • Meet up with a trainer (preferably the same one that measured you the first time) to re-weigh and calculate your body composition. We have already seen some dramatic results just from phase 1!
  • Phase 2 starts this Sunday (July1) with weighing and measuring your food intake according to the Zone block measuring system. 
    • No need to change the quantities you are eating…just write down how much you are eating.
    • We taped the meeting explaining how to do this…CD copies should be available to you on Friday.
  • Packets for your notebook with Phase 2 instructions and log sheets are at the gym ready for pickup. 
  • Buy in for Phase 2 is $1 for every -1 point, due Monday, July 2. Remember you can earn back your money back at the end of our third month.
Online resources for phase 2:

For the month of July we want you guys to journal everything you eat, record grams of protein, carbs, and fats, and convert them to blocks. 

Here's why:

What weight should you use for for a workout that calls for 21-15-9 hang squat snatches?  I don't know what weight YOU should use but you can bet if I look in my book I can tell what weight I should use.  That’s because I record my workouts, my weights, my times, and I make notes (too light, too heavy, on my toes, sore calves today, pink eye, etc.) From those notes I can deduce an appropriate weight even if I've never done 45 hang squat snatches. 


Why should food/ nutrition be any different?  

How can you make changes to your diet if you have no idea what your diet consists of?

The month of July is about laying a foundation, a baseline. It's not about Paleo or Zone (you won't get a personal block prescription) or Vegan.  It’s about knowing for CERTAIN what you put in your pie hole.

After you know, you can make changes if you choose (That’s Phase 3- August). 

For now, it's daily record keeping, a little tabulation, and a whole bunch of knowledge.  You're going to be surprised.

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**Purely hypothetical** question — if Larry were to eat 42 bags of fruit snacks in one day, how many blocks of carbs would he have consumed? Yup, 131.

Here's the math: There are 28 grams of carbohydrate in a bag of fruit snacks. 28gx42bags=1176 grams of carbs. 1176 grams / 9 grams per block = 130.667

So that’s how you calculate blocks.  Take total grams and divide it by 9 for carbs, 7 for protein, and 1.5 for fat.

The July Block challenge begins July 1st.  The challenge is to weigh, measure, and record your current food intake each day. Then, calculate how many blocks of each macronutrient (PRO, CHO, and FAT) you've consumed. Once everything is converted to "blocks" you can compare apples to apples, so to speak.  15 blocks of each is clearly more "balanced" than 9, 22, 17.  Most people, CrossFitters especially, won't necessarily run optimally on equal blocks of everything but the goal here isn't to try and make all the numbers match right now.  The goal is to see in an easily comparable way, what your diet looks like when broken down into proteins, carbs, and fats.

For this month, he/she with the most points wins the $100 Lululemon gift certificate! 

Racers, rev your engines and FUEL WELL!!!



DE Box Squat – 10×2 (50-65% of 1RM)


As Many Rounds As Possible in 15 min.:
:20 Handstand hold
:20 Squat hold
:20 Chin-over-Bar hold
:20 L-Sit


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Thanks for visiting us from Chino CrossFit, John and Ann!

Survey Responses


In response to the survey critiques expressing the desire for more specific goal setting/tracking, experienced CrossFitters desiring more attention, and newer CrossFitters feeling overwhelmed coming into group classes, we will be implementing CrossFit Skillz Sessions, daily.

Each session focuses primarily on skill and technique development and features a short WOD towards the end.  These would be aimed at the new CF’er coming out of the intro sessions and they would need to attend them until the trainers decide they are ready for group classes.  They will also be open to anyone who is looking for further refinement and focused instruction on these specific movements.

Session #1 covers: the basics of the squats – cycling through box squat, front squat, back squat, overhead squat with drill work and a WOD
Session #2 covers:  the basics of the the press, push press and jerks with drill work and a WOD
Session #3 covers:  the basics of the deadlift and kettlebell swings with drill work and a WOD
Session #4 covers:  the basics of the sumo deadlift high-pull and box jumps with drill work and a WOD
Session #5 covers:  the basics of pullups (all styles), pushups, and ring dips with drill work and a WOD
Session #6 covers:  the basics of the snatch w/requirement of completing #1-4 before they could take this one
Session #7 covers:  the basics of the clean and jerk w/requirement of completing #1-4 before they could take this one
Session #8 covers:  the basics of rope climbs, handstand pushups, and muscle ups w/requirement of completing #5 before taking this one (this would include ways to scale and to build to getting advanced movements)

These sessions won’t necessarily always be offered in this order, but will be on-going and people come as often as they want or recommended for weakness development and progress.


GOALS – for those who are interested in specific goal setting/tracking, 10-12 CrossFitters will be assigned to an individual trainer for assessment and prescriptive steps and accountability.  Attendance of the appropriate skill sessions and the strength training classes, as well as volume training and work in open gym times will be potential steps toward meeting your goals.  More details to follow.

POSTING WODs – The workouts will start to be posted on the website the night before, so those who need to plan their other training and activities around the workouts will have knowledge ahead of time.


Schedule example might look something like this for a single week:

6:00-7:00 am                            CrossFit WOD

9:00-10:00 am                          CrossFit WOD

11:30-Noon/Noon-1:00 pm         Strength Focus/CrossFit WOD
Noon-1:00 pm                           CF Skillz Session #1

3:00-4:00 pm                             CrossFit WOD
3:30-4:00/4:00-5:00 pm             Strength Focus/CrossFit WOD

5:00-6:00 pm                             CrossFit WOD
5:00-6:00 pm                             CrossFit Kids

6:00-6:30 pm/6:30-7:30 pm       Strength Focus/CrossFit WOD
6:00-7:00 pm                            CF Skillz Session #3

6:00-7:00 am                            CrossFit WOD

8:00-9:00 am                            Constructive Freeform (Open Gym)
9:00-10:00 am                           CrossFit WOD

Noon-1:00                                 CrossFit WOD

3:00-4:00 pm                            CrossFit WOD
4:00-5:00 pm                            CrossFit WOD

5:00-6:00 pm                            CrossFit WOD
5:00-6:00 pm                            CrossFit Kids

6:00-7:00 pm                            CrossFit WOD
6:00-7:00 pm                            CF Skillz Session #4

7:00-8:00 pm                            Constructive Freeform (Open Gym)


6:00 am             CF WOD
9:00 am             CF WOD
11:30/Noon        Strength/CF WOD
Noon                  CF Skillz Session #5
3:00 pm             CF WOD
3:30/4:00 pm     Strength/CF WOD
5:00 pm             CF WOD
6:00 pm/6:30     Strength/CF WOD
6:00 pm             CF Skillz Session #2


6:00 am    Make Up
8:00 am    Constructive Freeform
9:00 am    Make Up
Noon         Make Up
3:00 pm    Make Up
4:00 pm    Make Up
5:00 pm    Make Up
5:00 pm    CF Kids
6:00 pm    Make Up
6:00 pm    CF Skillz Session #6
7:00 pm    Constructive Freeform


6:00-7:00 am                            CrossFit WOD
9:00-10:00 am                          CrossFit WOD

11:30-Noon/Noon-1:00 pm         Strength Focus/CrossFit WOD
Noon-1:00 pm                           CF Skillz Session #8

3:00-4:00 pm                             CrossFit WOD
3:30-4:00/4:00-5:00 pm             Strength Focus/CrossFit WOD

5:00-5:30 pm/5:30-6:30 pm       Strength Focus/CrossFit WOD

9:00 am    CF Skillz Session #7
9:00 am    CF WOD

10:00 am  CF WOD

9:00-10:00    Make Up

10:00-11:00  Constructive Freeform
10:00-11:00  CF Skillz WOD (structured around a workout from the previous week to show people how to look at the regular workouts and scale them to their ability with what they are learning in their Skillz sessions)

The next week would have the same times, but maybe the CF Skillz sessions are in a different order, allowing people to make ones they may have missed, or repeat for more instruction on a certain focus.  There will be “task books” that would allow us to ensure people are hitting all the skills they need to, as many times as we feel they need to.  For more experienced CF’ers, we could use these as prescriptive toward goals or development in weaker areas and recommend they attend the ones that apply to them specifically.


Thursday – Day of Rest or Catch Up


Make up the workout you missed from the last 3 days!

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Welcome to Roland and Eric M.  Great to have you join our ranks!

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Thanks for visiting from Get Lifted CF (El Paso, TX), Holly and Joe Mata!

Lindsay’s Blog

Lindsay has been keeping a blog of her experiences with the nutrition challenge, and posting some great ideas for Whole 30 friendly meals and snacks. Some great ideas on there! Check it out!

Also, she has a USB storage sitting on the gym desk with more great recipes and ideas! You're welcome to take it home and download it to your own computer.

After Workout Meal (by waggs)


I started eating acorn squash/apple mash immediately after workouts last week with some chicken and found that I was a lot less sore. It was easy to make. Just bake the apples and the squash and put it in the blender. It comes out like baby food, but tastes pretty good. One big squash, or 2 small ones and three apples makes about 5 or 6 servings of the stuff. One day last week I put bison stew meat on it and it was amazing.

Don’t Let Go of the Bar!


Gymnastice Weakness Practice


As Many Rounds As Possible in 8 minutes of:

  • 8 Hang Power Cleans -135# M/95# W
  • 8 Front Squats -135# M/95# W

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Thanks for visiting from CF Cadence (CA), Shane!

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10 Seriously Fit Chicks of CrossFit

Strong and inspiring women to watch at the 2012 CrossFit Games



Find 3RM Bench Press (close-grip)


CrossFit Benchmark WOD – "Annie"
50-40-30-20-10 rep rounds of:

  • Double Unders
  • Situps

Compare to April 2011

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Welcome to Michael and Lisa W., who just joined us!

How Does Your Diet Stack Up?

How’s your diet stack up

I do diets. I have for going on twelve years now. Call it a profession, a hobby, a desire, a passion. I hate food and the hold it has, but I love energy and it’s effects on us. I love the body and what we can do with it when we make food nothing more than energy. That’s why, I do diets.

I have accumulated quite the following of haters and followers. The way that I prescribe is not “my way”, it is not the “only” way, it is “one” way.

The recommendations I prescribe are born out of trial and error. Humbly, I hope to always learn from others, to always teach, and always remind the the fallen that there may be another way.

When we relinquish all past beliefs, when we try something new with no pre-conceived notions, good things happen. There is no emotion in eating, if there is, if your defensive, if your attached, if your stubborn, your addicted, and the first step to relief is ownership.

That being said, I still receive numerous emails saying the same thing. “I eat really clean, and workout a million times a week, but I still feel like something is missing. Can you help”? Most of the time the answer is, “yes”, followed by quickly by a request. “Show me what clean is.” Most of the time, the “clean” is my dirty. Most of the time “clean” looks exactly like the diet above.

You can click on the picture above, expand it by clicking in the upper right hand corner, and then see for yourselves, and then you can compare your daily food intake with it and see if your version of clean isn’t holding up all that hard work your doing everyday at your gym. Remember, nutrition is at the foundation of the pyramid that we as CrossFitters must support. If your excusing your way out of nutrition, your manipulating your training before it begins, your failing before you begin.

Here is what reading between the lines says every time I open a diet that says much more than what is on the page. And I won’t go into all the ins and outs, getting all geeky, just the highlights so beware, stuff will be left out.


YOU ONLY EAT BANANA’S FOR TASTE. If you say any other reason, your a liar. Own up to it, and we will leave you alone. Justify it, and we will eat you alive, and cannibalism is Paleo.

The amount of fructose in Bananas, and just about any other fruit, is about as far from clean as you can imagine. If you have spent anytime on this blog you know why that is. Fructose does not fill muscle glycogen, meaning unless a small amount is eaten after a prolonged fast, your body stores it….as fat. Fruit makes you fat. Fat causes inflammation. Systemic inflammation kills you.

Potassium is in kale, minus the sugar, and a nuun tab has more electrolytes than four banana’s. Fruit is the simple bane hindering folks who eat “clean” all over the planet. Eliminate the fruit and nothing but positive things happen.

Protein bars

The food industry as a whole produces 4000 Calories/day/American. The food industry controls the media through advertising dollars. Your not hungry, your hypnotized.

Frequent feeding, small meals, snacking, “keeping the fire going”, is not based on human biology or our ancestors who fasted and often were lucky to eat one big meal a day. It’s based on our want to have more muscle than fat, and the media’s ability to take advantage of our vanity though manipulation called commercials.

Relatively speaking, you will look better, perform better, and feel better the fewer times you eat in a day. And you will not lose muscle, energy, or gain fat. Oh, and the ingredients in most of these are so unbelievably questionable I will not go into it.

Coffee/coffee creamer

So, maybe you didn’t know this and maybe I will get assassinated by irritated Colombians sending legal Cocaine our way called coffee, but that morning cup of Joe that is not for everyone, and it’s creamer is not for anyone.

There is a specific protein in coffee that makes folks with a gluten sensitivity (like Celiacs) sick. Now maybe you don’t feel sick, or even look it, but neither do most people with auto-immune disorders…until it’s too late. If you have UC, IB, Celiacs, Crohn’s or whatever stomach thing, just stop.

As far as the “I don’t really like coffee, so I am going to make it taste better” creamer. The usual ingredient list is milk proteins, trans fats, and corn syrups, all proven in a test tube to contain anti-nutrients, and allergens that hurt everyone. Your not special, your human. Maybe your cool with the coffee, but the creamer has to go.


Rice and Qunioa, oats and several other grain-like items are touted as gluten free alternatives. However, if it looks like a grain, walks like a grain, and talks like a grain….you get the picture.

This is another reach we make too excuse a behavior addiction. We want, therefore we justify. Anything that needs a justification is more than likely deal breaker, and all of the items listed above contain more than enough substance to break any diet contract.

Lectins are glyco-proteins that punch holes in our gut lining making us open to autoimmune disorders-check. Phytates are antinutrients that make us deficient-check. High carbohydrates are not essential and thereby impinge the system in too many ways to describe here. It may sound cliche, or less than sexy, but there is little substitute for meat, nuts, seeds, vegetables, little starch, no sugar.


There is more, but I will save that for a later date and hammer the totals here. Our athlete is about 220# and considerably active meaning;

Calories. I would says this is definitely on the low side. With a simple rearrangement of Macro-nutrients I could afford our athlete at the very least 1000 more Calories a day. He would lean out. He would perform better. And that energy level he thinks is just “his age”, would go away. Basically, he would feel like a new man, regardless if he even thinks he feels bad now or not.

Fat. This is his energy source, and he needs more of it. Experimentation is necessary, but to double this amount is just fine.

Carbohydrates. An unnecessary nutrient is generally the source of all unnecessary disorders no matter how severe or mild. I would bring this down to below 100g while increasing his fat dramatically. Our athletes fog would be lifted, and progress would be unstoppable.

Protein. More than likely I would pull this down to 175g or so. If the athlete kept all their current muscle, or added more, it would mean that they were getting more than enough protein, and all excess protein is stored as fat, not converted to “extra” muscle. In the case of protein, just enough is far better than overdoing it.

After these changes were recommended via strict guidelines our athlete began his transformation journey. Two days later, an email asking for a change came my way. After reading the email that I have read a million times before, here is what I said;

You sound like your in withdrawal. Stay locked in rehab, and get better, look for the exit, and remain addicted. It’s your choice.

So, how's your diet stack up?