• Fall/Winter 2011 Paleo Challenge Results
• Updates from Chicago
• Goodies to stuff your paleo stockings

Paleo Challenge Results

Updates from Chicago

In order of most time spent here’s what I’m up to in Chicago:

• Taking on and off my 7 layers of clothing
• Doing Baja-specific farm, real estate, business, research. Fun fact: non-Mexicans must place ownership in the trust of a Mexican financial institution to ‘own’ property in Mexico. The only way we can truly own any property we buy is if we have a kid in Mexico and transfer the property into their name. Even at #100 I’m surprised to see Wendy is a popular Mexican girl’s name.
• Learning Spanish (who was it that convinced me to take six years of French in high school/college…?)
• Doing nutrition and coaching two nights a week for CrossFit Lincoln Park
• Training at CrossFit Defined (check out the warning in red capslock on Monday’s WOD — jealous??)

Stocking stuffers your family members actually need

Screw socks and chapstick, here are some things to put in everyone’s stocking to stoke the new years resolution fires:

• For those in the gluten ‘in moderation’ denial camp Wheat Belly by Dr. William Davis. Here’s the Eades’ MDs excellent review of the book.
• Find a farmer at eatwild.com and buy your favorite person a CSA or meat share (cut out a picture of an animal from a magazine, paste in a home-made card and stick it in their stocking)
• Pemmican!
• The ridiculously rad new Personal Paleo Code by Chris Kresser
• Do ivy league academics help persuade your family members? Have them check out The Ancestral Health Society, what will hopefully what will be the face of the paleo juggernaut
• For a good laugh amidst the well-structured intro to paleo gift The Paleo Solution (Wolf)
• For those that like a good plot to go with their paleo, give your family The Primal Blueprint (Sisson)
• Feeling dysfunctional after all the family interaction and sugar-ODing from the holidays? Connect the dots with Dr. Emily Deans, a psychiatrist with an ancestral bent
• For those that need to hear it from people with MD after their name, give Protein Power Life Plan (Dr’s Eades’s) or see #1
• Need a scare-tactic? Gluten: What You Don’t Know Might Kill You
• For the vegetarian? Soy = endocrine disruptor (PubMed) and The Vegetarian Myth (Keith)
• Got n=1? Whole9′s awesome Whole30 testimonials page organized A-Z by ailments reduced to a figment of the past
• Got real problems that need a really savvy doctor not one that will just whip out a prescription pad? Paleo Physician’s Network

Workout of the Day

A. 4x100m Row (Max Effort)
Advanced: Same as Above

B. For Time:
10-8-6-4-2
Power Cleans (135/85)
Box Jumps (30/24)
20m Shuttle Run

CF Fundamentals

A. Push Press
15 – 10 – 5
(incr. weight as reps decrease)

B. For time
20 Push-ups
Run 650m
30 Ball Slams
Run 400m
40 Sit-ups
Run 200m
50 Squats
Run 100m
60 sec Plank Hold

Paul is fine with his numbers.

About 2 weeks ago I decided to have my body composition analysis done through FitnessWave right here at our Box. The last time I tested my fat was in 2005 with the caliper testing at Spectrum gym.  My assigned Personal Trainer proceeded to tell me I had too much body fat and that a restricted diet of  about 1200 calories a day was the way to reduce my then 23% body fat with 135lbs body weight.  “Cut out most of the fat in your diet, eat super lean meats, stay away from red meat and eat oatmeal for breakfast with some fruit,” was the diet advise he gave me.  “Let’s put you on a 12 week fitness plan with hour long cardio workouts with light weight training and you’ll be on your way to dropping your body fat number.”

Chris has good numbers too.

Before we proceed, let’s take a look at the various methods for measuring body fat or otherwise known at Body Composition Analysis (BCA).   The following information was gathered from multiple websites including www.newfitness.com and www.fitnesswave.com:

Hydrodensitometry Weighing (Underwater Weighing) – This method measures whole body density by determining body volume. There is a variety of equipment available to do underwater weighing ranging in sophistication from the standard stainless steel tank with a chair or cot mounted on underwater scales, to a chair and scale suspended from a diving board over a pool or hot tub.This technique first requires weighing a person outside the tank, then immersing them totally in water and weighing them again. The densities of bone and muscles are higher than water, and fat is less dense than water. So a person with more bone and muscle will weight more in water than a person with less bone and muscle, meaning they have a higher body density and lower percentage of body fat. The volume of the body is calculated and the individual’s body density is determined by using standard formulas. Then body fat percentage is calculated from body density using standard equations.The underlying assumption with this method is that densities of fat mass and fat-free mass are constant. However, underwater weighing may not be the appropriate gold standard for everyone. An important consideration in this method is the amount of air left in a person’s lungs after breathing out. This residual lung volume can be estimated or measured, but it is established that a direct measure is desirable and it should be taken in the tank whenever possible. Another consideration is that the water in the tank must be completely still; there can be no wind or movement.  This method is no longer considered the “gold standard,” as many people find it cumbersome and uncomfortable.  Clinical studies often require subjects to be measured three to five times and an average taken of the results.  During the dunk tank test I found it very difficult to expel all the air out of my lungs.  We are so used to holding our breath under water that to do the opposite seemed almost impossible.  I did two dunks and feel the results may have been different had I expelled more air.

Calipers (Anthropometry- Skinfold Measurements) – Using hand-held calipers that exert a standard pressure, the skinfold thickness is measured at various body locations (3-7 test sites are common). Then a calculation is used to derive a body fat percentage based on the sum of the measurements. Different prediction equations are needed for children and specific ethnic groups (over 3,500 equations have been validated). This approach usually uses underwater weighing as a reference method. The caliper method is based upon the assumption that the thickness of the subcutaneous fat (found just under the skin) reflects a constant proportion of the total body fat (contained in the body cavities), and that the sites selected for measurement represent the average thickness of the subcutaneous fat.

DEXA (Dual Energy X-ray Absorptiometry) – A relatively new technology that is very accurate and precise, DEXA is based on a three-compartment model that divides the body into total body mineral, fat-free soft (lean) mass, and fat tissue mass. This technique is based on the assumption that bone mineral content is directly proportional to the amount of photon energy absorbed by the bone being studied. DEXA uses a whole body scanner that has two low dose x-rays at different sources that read bone and soft tissue mass simultaneously. The sources are mounted beneath a table with a detector overhead. The scanner passes across a person’s reclining body with data collected at 0.5 cm intervals. A scan takes between 10-20 minutes. It is safe and noninvasive with little burden to the individual, although a person must lie still throughout the procedure.  DEXA is fast becoming the new “gold standard” because it provides a higher degree of precision in only one measurement and has the ability to show exactly where fat is distributed throughout the body.

Dual Energy X-ray Absorptiometry: the new Gold Standard

Other methods include: NIR (Near Infrared Interactance), Magnetic Resonance Imaging (MRI), Total Body Electrical Conductivity (TOBEC), Computed Tomography (CT), BOD POD (Air Displacement), BIA (Bioelectrical Impedance.

There are so many methods of body composition analysis and after my experience I’ve decided to not take it quite as seriously.  Or maybe I’ve taken it a little too seriously.  There is plenty of room for error with the various methods.  However, after getting my results back, I was somewhat disappointed.  Here I am working out pretty hard, keeping a pretty tight ship with a paleo diet and come to find my numbers were not quite what I expected.  How seriously should I take these numbers?   From past medical examinations, my fitness level and blood work has been off the charts with amazing cholesterol readings; my physical therapist wishes all his patients would exercise and take care of their bodies the way I do.  All of us at CrossFit South Bay are very much in an elite group, meaning we exercise 3-5 times more that the average American does a week, our diets are probably cleaner than 95% of the American population and we understand that fitness and overall health is critical to longevity.  Then why was I disappointed with my numbers? What can I do differently in my life to improve them? And do I need to improve them? It all comes down to personal preference.  How important are the numbers?

Let’s take a look:

Female

Body Fat: 18.4%

Lean Body Mass: 81.6%

Body Weight: 147lbs

Lean Body Mass: 120lbs

Activity Level: 8 – 10 hrs / week

In our society, on paper, weighing in at 147lbs, I would be considered overweight.  But how do I feel? And how do I look?  I’m quite happy with my muscle definition and my fitness level and I love the way I feel in my favorite jeans.  Then why do I feel compelled to change my numbers?   Different cultures value different body compositions differently at different times, and some are related to health or athletic performance. Levels of body fat are epidemiologically dependent on gender and age. Different authorities have developed different recommendations for ideal body fat percentages. The table below describes different percentages, but is not a recommendation (from the American Council on Exercise):

The leanest athletes typically compete at levels of about 6–13% for men, or 14–20% for women. Bodybuilders may compete at ranges even lower than these levels.  At 18%, I’m in a decent healthy range for a Crossfitter. But of course, we usually want either less or more of what we don’t have. While I’m a little annoyed that I can’t seem to break the 140lbs barrier (again just a number), athletes like Danielle Berger are thrilled to finally get above the 120lb mark.

Was this pre-120lb mark? Brian would beg to differ.

Six years ago when I clocked in at 135lbs and 23% body fat, I was what you’d consider  “fit” based on the above chart.  Today, according to the same chart, I’m within the “athlete” range.  Isn’t that what all Crossfitters strive to be? An athlete in your own right? I’m lifting heavier than ever before, I’m stronger than I was 6 years ago and I love to challenge myself every day with a great WOD.

As a coach, this has been my self-prescribed plan for the past 5 months:

CrossFit: 5 times a week (5 days on, 2 days off)

Jogging: 3 miles/3 – 4 times a week

Diet: Paleo 90% of the time (alcohol on weekends); caloric intake – I have no idea!

Sleep: 6 hrs average (not enough)

Average Daily Food Intake:

5:30am: Coffee with 1 tsp coconut crystals, banana w/1 Tbsp Almond butter

6:30am: 3 mile run

8:30am: 3 eggs, ½ sweet potato, 1 Tbsp coconut oil, ½ cup strawberries

12:00pm: CrossFit

1:30pm: 4-5oz beef or chicken; greens and/or sweet potato; ½ avocado; 1 piece 85% dark chocolate

3:30pm: 1 tbsp almond butter, piece of fruit

6:30pm: Kombucha

8:30pm: 4oz protein, sautéed vegetables, 1 Tbsp coconut oil

Cheats: coconut ice-cream; wine or martinis on the weekends.

Weekend cocktails may be part of the problem.

The problem is: I have absolutely no idea how many grams of protein or fat I’m taking in and therefore will have a difficult time understanding exactly what to do about reducing my weight or fat percentage.

Often when we self-prescribe as coaches, we fail to follow our own plan and come up with excuses or justification for obsessing about an eating plan or over-training.  And in some instances we hide our food cheats – or don’t truly be honest about our failings.  We fail to practice what we preach.  My weekly plan may appear to the average American as somewhat obsessive, and in some realms considered a bit of an addiction.  My friends believe I’m obsessed with diet and exercise (thank goodness it’s part of my job).  Cody and I were discussing an article about the Trainer Paradox I just mentioned, in which we should know better, but rarely do to ourselves what we teach others, that is “Do we as coaches practice what we preach?”  Up until today, I truly did not really feel I had an addictive personality: I’ve never had a drinking problem, don’t do drugs and don’t have an eating disorder. Wrong!!!! As coaches we are all somewhat addictive, obsessive and constantly aware of eating and exercise. Exercise and food are drugs best managed by balance and moderation, but “moderation” is a problem for the addictive personality.

“It is also worth noting that in order to achieve true expertise and understanding of a topic, you need to be addicted and obsessed with it. So having an addictive personality is not a bad thing per se, but it is a double-edge sword in the sense that the obsessive tendencies can be both productive – acquiring skill and information, increasing your competence – and counterproductive.” Martin Berkhan , “How To Walk The Talk and Unlock Your True Potential”

I think Andrea and I are part of the obsessed group. You just can't resist the CrossFit Cult.

When I got my numbers from the Body Composition Analysis, I became mildly obsessed with them.  I went on a bit a rampage asking other coaches about the results and what was I doing wrong.  Why was my fat percentage not closer to 15%? Why was I struggling to get below the 140lb mark? Am I eating too much? Am I exercising too much? Am I doing the right amount of metabolic conditioning? If I were my own coach, what would I tell me as a client? How would I reach my goal of 133lbs and about 15% body fat without losing lean body mass?

So what should be my action plan?  I’m surrounded by amazing coaches and decided to check in with some of them.  I told Cody that I’d like to maintain my high lean body mass but still reduce my weight.  How should I tackle this?

1. Take a snap shot of my daily food intake and understand my protein, fat and carbohydrate intake.  Clearly doing Paleo, carbohydrates are not a major issue (other than my obsession with sweet potatoes); but I have absolutely no idea how much fat or protein I’m eating every day.  My nutrient and calorie-dense meals of mostly protein and fat may just be the problem. Consider keeping a food journal for about 4 weeks.
2. Don’t eat if I’m not hungry.  I’ve been eating because I think it’s when I’m supposed to eat, i.e. within 45 minutes of workout.  Listen to my body. If I do 2-a-days (CrossFit and 3 mile Run), make sure I fuel appropriately and plan my meals for on-the-go. Don’t fast too long.
3. Make sure I’m getting enough protein, about 1g per lean body mass, or 120g/day. Currently I believe I’m not getting enough.
4. And without a doubt, get more sleep.  If it’s 1am and I’m still up finishing the blog with a 5:30am rise, I’m clearly not sleeping enough.  Nap time for sure.

As emerging athletes I’m curious about your opinions.  What has worked for you? What would you do in my situation?  Post your comments to the blog.

Any advice guys?

Workout of the Day 9/7/2011

A. Push Jerk 3-3-3

B. 5 Rounds:
3 Clean and Jerks (165/105 or 80% of Part A weights)
10 Bar-Facing-Burpees

Warm-up: Running Drills

A. Technique:
- Dumbbell Bent Over Rows
- MB Slam Balls
- Jump Rope

B. AMRAP 30 (teams of 2) - Relay style:

40m Sprint
15 Push Ups
15 KB Swings
15 Squats
40m Sprint
20 Dumbbell Bent Over Rows (10 each side)
15 Ball Slams
15 Box Jumps
60 Jump Ropes w/or w/o rope (Singles)

This post is a profile of an athlete that I had the pleasure of putting through our one-on-one elements sessions. Andrew Brown came to us out of shape but with the coolest license plate I’ve ever seen: SCHMEOW. This entertained me for a good twenty minutes even though I didn’t know the Super Troopers movie reference. The story I invented was that it was his cat’s name and he had an excellent ironic sense of humor to name is cat that.

Andrew is also quite amusing which you know if you’ve met him: great sense of humor, humble, and helpful. Turns out he’s a pretty good writer, too…

Age:  33

Favorite WOD: Fran was the only real WOD that I remember doing and I didn’t do too well with her.

Favorite motivational phrase you like shouted at you while working out: These may not be your run of the mill motivational words, but these various words and scenarios motivated me and I think about them nearly every time I’m doing a WOD.

Me: Can I have some water?

Remy: Water? No.  You don’t need water.  You just need to breath.

This made me realize I was just being a baby and was out of shape and motivated me to keep on keeping on.  Remy was right.  Once  I learned how important it was to breath throughout a WOD, I was fine.

Me: (grunting swinging the lightest kettlebell I could find.  I was working on “form”)

Chris Amenta: Stop.  Here, use this one. (switches out my kettlebell for one that is nearly RX’d for men)

Me: (now grunting and sweating, but still managing to do proper kettlebell swings)

Chris Amenta: That’s better.  That’s what it’s supposed to feel like.

Thank you both.  Every time I feel like I’m starting to not work as hard or start thinking a WOD is too difficult, I remember  these scenarios and refocus my thoughts.  Strangely, they motivate me.

Favorite music to work out to: Music that has a lot of bass and a fast beat really gets my blood pumping, but it’s mostly the energy of the other members and coaches that get me motivated!

Funny things you do/think of during a WOD: Mark Lin from CrossFit 858: “There comes a point where you will go as slow as you are going to go.  At that moment, you can’t go any slower so you might as well keep moving.  If you are constantly moving, you won’t stop. This is the law of constant motion.  Keep moving!” I think about this when I’m running or doing a fast WOD.

Your license plate says SCHMEOW…  SCHMEOW came about when some buddies and I were enjoying some delicious libations straight from the Rocky Mountains while watching the movie Super Troopers.  After watching the “meow game” scene, Schmeow was created.  The license plate reminds of the great times I had while serving in the US Navy and just plain makes me laugh every time I look at it.,

How long have you been a member at CFSB? I have only been a member of CFSB for about 2 ½ months and love it!

What is your day job? I am a carpenter during the day and a student at night.

What are your hobbies and/or passions? I don’t really have any hobbies, which is part of the reason that I decided to join the CrossFit community.  I wanted to meet new people and discover new things by listening and learning from the amazingly diverse group of people that make up the CrossFit community.  So far, everyone that I have encountered that does CrossFit has a job that they love and are passionate about.  I want to learn from them all.,

What is your athletic background? I guess the only real glimmer of athleticism that I ever had was when I joined the wrestling team my freshmen year of high school.  That was short lived.  I quit after the first match.  I found it took too much physical effort and required a competitive spirit that I just didn’t possess back then.  I was always the kid that preferred to be inside whereas my sister was the outdoorsy one that preferred the outdoors.

Why do you CrossFit? I CrossFit because I like the camaraderie of the members and the social interaction I get while also getting an amazing workout.  I like that all the coaches and members are all so helpful and understanding yet not pushovers for anyone trying to cheat or get out of working to their fullest potential. Another big reason I CrossFit, is because I save money by not boozing up so much throughout the week. I use the money I would spend boozing on a weekend in Hermosa to  fund my CrossFitting.  Getting into shape is also a nice byproduct.

Any advice for someone thinking about trying CrossFit or someone who has just started? For those thinking about trying CrossFit: Just do it!  You’ll love it!  CrossFit is a great way to get into the best shape of your life while also meeting other people that will help motivate and encourage you the entire way! For those that just started: Don’t you just love it! If you don’t like fun, positive, knowledgeable and encouraging coaches and members, then maybe CrossFit is not for you.

You mention your sister a lot in the context of CrossFit and often not wanting to work out with her at CFSB. Tell us about her, her gym and this and how it motivates you. My sister, Tami McHugh, is a coach at her husband’s, Ian McHugh, CrossFit  gym, CrossFit Mission Gorge in San Diego.  They were my biggest motivations for joining CrossFit.  My sister would always talk about doing CrossFit and her Paleo diet, and I would just roll my eyes and tell her that she has always been the sporty, athletic one.  It just wasn’t for me.  Anyway, after some time I knew I needed to get into shape when I found myself winded after climbing 6 steps at work.  Although I didn’t classify myself as a fat person, I was definitely out of shape.  I had seen the craziness that is CrossFit and was more than a little scared to join, but I had also seen the camaraderie and community spirit and sense of family from the members of CFMG that can form among the members and coaches.

This bond that I witnessed was the final push to join a CrossFit community.  I had already tried a globo gym numerous times eating the exorbitantly expensive star-up fees and actually making it into the gym maybe 4 or 5 times throughout the entire memberships.  I knew I wouldn’t be doing that again.  I knew I wouldn’t be able to hide in CrossFit and I would be held accountable; however, when I saw how much a membership to a CrossFit gym was, I just about had a coronary.  I began adding up the amount of money I’d spend on one weekend night hanging out in Hermosa Beach and realized that I could probably make better use of my spending while getting in shape!

Once this decision was made, I joined CFSB and haven’t looked back.   After my sister found out that I had joined CFSB, she was overjoyed and even wanted to do a WOD with  me, but I told her that I’ve only been CrossFitting for a couple months and wasn’t ready to be showed up by my sister.  After watching her and the members of CFMG and CFSB compete in the 2011 CrossFit Regionals, I am even more motivated and pumped to be part of such a great community — even if it is seen as a cult, but it’s a good cult!

Workout of the Day 8/4/2011

A. Single Leg Deadlift 3-3-3

B. AMRAP 3
300m Run
10 Deadlifts (225/135)
20 Slam Balls (30/20)
150 Air Squats
1 Minute Rest
AMRAP 5
300m Run
10 Deadlifts (225/135)
20 Slam Balls (30/20)
150 Air Squats

Meet Jill

In 2001 Jill became the head coach of the Lanakila women’s team. Since the start of her coaching career, Lanakila has won seven world championships. Once again Jill has led the women’s crews to victory, and dominated the 2011 World Championship!! Man, she’s awesome!

If you’ve never heard of outrigger canoe (OC) paddling (Is that like rowing?), picture Hawaiian war canoes. The canoe is a six-seater and has a float (ama) attached to the hull by iakos. The first 2 seats set the pace; and call changes, or the switching the paddling side. The next 3 seats are the engines of the canoe, and are typically occupied by the strongest paddlers. Seat six is the steersman and crew leader. OC paddling is full of technique and teamwork. You must be able to take on the role of leader and follower. You have to trust your crew, and be able to take commands. Rhythm and timing are EVERYTHING in the canoe. You can have 6 of the strongest paddlers known to man. If they can’t work together, however, the canoe won’t run. All paddles have to enter the water, pull through, exit and recover at the same time. OC paddling uses one-sided paddles. Seats 1, 3 and 5 paddle on the same side; and seats 2 and 4 paddle on the side opposite the odd seats. The steersman paddles as often as possible while still keeping the canoe on track. Too much steering and the canoe will slow. A good steersman will paddle more than steer – not an easy task in anyone’s book.

Six-seat racing Outrigger Canoe - OC6

Rigging to attach iakos to the canoe

Rigging to attach the ama (float) to the iako

Lanakila means triumph, or victory, done so with determination. The team was founded by Al Ching with three others in 1970. For a great story, see Lanakila’s history. Al is an amazing paddler and loving soul. His son Danny Ching is a world-ranked paddler, kicking some serious butt in races worldwide. Lanakila has about 100 members, including a great youth team. See more of Lanakila’s gallery and videos. Watch the women work some technique practice. The voice coaching the crew is our very own, Jill.

World Champs are held at the end of the OC6, or 6-man, outrigger season which has 3 distinct race types: Ironman, Sprint or Short course and 9-man. Ironman is endurance-focused part of the season. Six people in the canoe race 5-12 miles. There can be one or several buoy turns. Think making a 400-pound, 40-ft canoe turn 90-180 degrees on the water at speed with a few other 40-foot canoes attempting the same turn. Don’t crash and don’t flip! Sprint season is just that- sprints. The courses are short and crazy fast. There is typically one 180-degree turn, but at least you have your own lane.

Seat one can't reach the water with her paddle, but still has to keep the crew on pace

9-man season is by far the most fun in my book. Races range from 15 miles to over 40 miles long. Six people start in the canoe with the other 3 in a motorized escort boat. Every 15-20 minutes paddlers are switched out. The cool part? The canoe never stops moving during the switch. Here is how it works: 1-3 paddlers are changed at a time, usually two. The escort boat drops off the fresh paddlers well in front of the canoe’s path. The fresh paddlers line up according to the seat that they will replace. The athletes that are exiting the canoe paddle until the last possible minute, leave their paddles and jump into the water off the right side of the canoe. The girls getting into the boat grab on to the left side and hoist themselves into the canoe. They grab the paddles and go, Go, GO!! The escort boat pulls around to pick up the paddlers in the water for a quick recovery rest and some strategy discussion; then it’s time to get back in the canoe. See Lanakila’s women’s team change practice in Redondo Beach’s King Harbor. At about 2:00 you can see the full jump out and climb in technique.
OC paddling has several categories in each competition. The first layer of categories is broken into men, women and co-ed. The second tier includes: kids age groups, novice, Masters (35 and up), senior masters (45 and up), Golden Masters (55 and up), and open. Men and women, masters and novice are also broken into spec and Bradley which depicts the type or design of outrigger canoe raced.

Lanakila Women's top crew

The Outrigger Canoe World Championship is held here in SoCal. On the first day of the race the women compete, the second day is designated for the men. For the women the race starts outside Newport’s harbor and ends 26 miles away on Catalina Island. The men then race back the next day.
Canoes are about 40′ long and weigh 400#. At the start of each season the canoes are weighed and registered by the Southern California Outrigger Racing Association (SCORA). In this year’s World Champs Lanakila dominated!

World champs are awesome. Water conditions can make your outrigger trip 2 hours or 4. Paddlers have seen sharks (that’ll make you want to jump in) and dolphins during many a race to Catalina. World Champs are bragging rights on the West Coast and, depending on who attends, the world. In every paddler’s heart, however, World Champs is a prep race for the coveted Molokai to Oahu race. While World Champs is a “quick” 26 miles, the Molokai race is 42 miles through the very unpredictable Molokai Channel. Congrats on World’s, Lanakila; and best wishes to you in HI!!! You will rock it!!

The next time you see Jill in class notice how strong she is, how fast her box jumps are and give her a high five or a verbal, “Congrats!” for a killer OC6 season.

Workout of the Day 7/5/2011

A. Front Lever Progressions

B. 2 Rounds:
Plank Walk the length of the gym
10 Pullups
Plank Walk the length of the gym (opposite side)
20 Pushups
Lunge 10m (right leg only)
30 Squats
Lunge 10m (left leg only)
40 Jumping Jacks
20m Backwards Run

View of Yosemite Valley - Half Dome in the Distance

“Our imagination often conjures notions about places and things that reality frequently falls short of.  But wall climbing is one of those rare things whose scope and immediacy goes beyond our dreams.  On the high crag, we feel our life acutely.  Though the sun and moon cut across the sky, time melts into a taut present tense as we encounter ourselves moment to moment.  We feel our life and death.  We are fully awake.  The rest of our life is like driving in second gear.”  – John Long

*     *     *

I roll over in bed and gently smash the snooze on my iPhone alarm, initiating my lengthy Tabata snooze button ritual of waking up.  Ugh.  Four hours of sleep.  For a split second I allow myself to relax back into a state of repose, lamenting my lack of energy and almost feeling sorry for myself, until a flood of nervous excitement jolts my body back to consciousness:  today we get to climb one of the best moderate routes in the world!  Suddenly, the long drive awaiting us to Yosemite Valley doesn’t seem so mundane.

Vernal & Nevada Falls

A seeming split-second later, five hours have passed and my climbing partner and I are racked up at the trail-head, packs and rope draped across our backs, exemplary models of criminal mid-line stability.  The monolith of granite looming nearly a mile above our heads reminds us heartlessly of the grueling yet rewarding day still ahead of us.  Eagerly, we attack the path, with our groggy legs begrudgingly in tow behind.  Every wide-eyed mother that skeptically stares at us and inquires as to our intent and protests “You’re doing what?!” only makes us smile and think of our own mothers’ trepidations as we quicken our pace.  For every tourist we pass along the first few miles of our approach gasping for breath on the thousands of hewn steps up the pair of waterfalls, I can’t help but secretly pay homage to the countless box jumps and heavy squat days at CFSB for building the strength that enables me to enjoy activities like this.  One thing that can’t be taught, however, is proper route-finding skills, as we over-hike our climber’s trail offshoot by a solid mile and are forced to bushwhack back to the southern base of Half Dome.  Finally reaching the base we feel a momentary sense of relief being back on track, and spend the next hour plus scrambling up loose talus fields, traversing across sketchy and exposed fourth class friction slabs, and constantly scanning the ground ahead of us for cairns to direct our way, before we finally arrive at the base of our climb.  I always tell people I hate hiking and it’s so much harder than climbing because you only get to use half of your body to move upwards, making it a much less efficient movement.  After a brief rest and refuel, it’s 3:30, and we figure if we want to summit by dark we should get moving.

Our approximate route up

The route we’ve chosen to climb today is called Snake Dike, and is infamous for having extremely long run-outs where the lead climber will climb up to 80 feet without placing a single piece of protection, risking at the worst possible case a nearly 200 foot fall (onto the rope of course, but still an ugly fall).  Thankfully, the climb is well within our skill levels, and a fall of this magnitude on this level of climb is very unlikely in our minds.  That doesn’t mean that doubt and fear never enter the mind of a climber, no matter how proud the person or whether they will admit to it, the invisible tug of gravity is a constant reminder that it is the ultimate equalizer.

Cruising Pitch 3

A couple hundred feet off the ground, I am keenly reminded of the magnitude of our situation.  Scanning up, then left, then right, I am unsure of which direction the route continues.  It is very easy to climb with tunnel-vision and inadvertently venture onto terrain that is unclimbable (for you at least) and find yourself stuck with no choice but to attempt a difficult down-climb.  The longer I strain isometrically to hold my position, the smaller the holds somehow become in front of me.  Squinting upwards and feeling a slight panic set in, I see a faint glimmer on the rock roughly 30 feet above me and to my right.  Two sets of anchors marking the end of that pitch!  I peer down the draping length of rope trailing behind me to my last piece of protection another 20 feet below me, and again feel uncertainty set in.  A fall from this height (roughly 2.5 times the distance from me to my last piece of pro) would be quite unpleasant, a situation which is only magnified the closer I climb to those anchors and the higher I proceed above my last piece.  Once your mental game is compromised, your ability to climb confidently is vastly reduced.  I scan around me for my next move and gingerly place my toe onto the best sloping edge I can find.  As I begin to weight my foot to move upwards, I feel the onset of the dreaded sewing machine leg as my leg begins to tremble.  I quickly remove my leg back down to my lower position, mentally scolding myself to calm down, think, and climb smart.  Slowly I lower one hand behind my back, shake it out, dip it in my chalk bag, and replace it on the rock in front of me; repeating with my other hand.  I survey the rock in front of me, planning out my next couple moves to efficiently climb through this section, and take a few deep breaths to slow my heartbeat.  I firmly plant my foot on the same hold and press upwards, creating as much friction as I possibly can, knowing that the more timid I am in placing weight on my foot, the more likely it is to slip.  Progress is at first slowly measured, but with every move, I regain flow, and before long I’m belaying up my partner to the anchors and we’re high-fiving each other as we enjoy the stellar setting we’re in.

Run-out on Pitch 7

In my opinion, one of the most valuable intangibles that Crossfit teaches all of us which we can apply in various areas of our lives is self-confidence.  We don’t join an affiliate or come to a WOD thinking to ourselves, “Dude, I’m so stoked today to improve my self-confidence!”, but it is an inevitable outcome.  We can gain self-confidence through knowledge by being taught how to do something we have never tried before, or through experience by successfully performing an activity.  Every person who practices a snatch with their coach for their very first time with a PVC pipe adds to their self-belief that they are capable of performing the complex lift, and learning how to string together double-unders or nailing your first muscle-up pretty much gives you superhero status.  As in all things in life though, we have to learn to find balance, and the antithesis in this case is arrogance.  You can be as confident as you want that you’ll be able to repeatedly press a certain heavy weight, but when your fatigue and poor form tell you otherwise in the middle of your fifth AMRAP,  you realize that you probably should have been more humbly realistic and tossed your ego aside.  Thankfully we have the chance to learn to be confident without arrogance in an environment where the penalty for failure is only perhaps a missed rep, and not a possibly painful fall down a mountainside.

In the clouds & up top on a clear day

When climbing long routes, much of the satisfaction lies in the adventure of progressing upwards unknowingly, having no prior expectations or knowledge of what epic this time likely awaits on the wall above you other than the accounts of the people that have climbed it before you.  You come to learn that the struggle on these types of climbs is not to be dreaded, but is to be expected, and in a peculiar way, embraced.  Perseverance:  another intangible that we learn in our WOD’s.  Somehow, the weather stayed clear and sunny all day, we found the correct route on our first try up all 800 feet of technical climbing, and this climb turned into one of the most beautifully perfect days we could have yearned for.  We unroped at the end of the technical climbing and scrambled up the remaining 1,000 feet of calf-searing third class slab, resting every 30 seconds to help our screaming legs recover.  Finally at the top after a few hours of climbing, we relaxed and enjoyed a paleo approved meal of teriyaki chicken, stuffed peppers, and mixed nuts while watching the sun dip lower over the horizon.  Any person who has hiked or climbed Half Dome can relate to the surreal feeling of witnessing a view so majestic that it forces you into an existential mindset.  Since the cables are not yet installed until usually after Memorial Day weekend to enable the summer mobs of tourists to reach the top, we reveled in the quiet peace of being there alone.  We were careful to not loiter too long, however, as we soon had to begin the arduous eight mile hike back to the car.  As the great American alpinist Ed Visteurs has said, “The summit is just a halfway point.”

Sunset on our descent

Each one of us joined Crossfit with a specific goal in mind that motivates us daily to improve our habits of sleeping, eating, and exercising.  That specific motivation varies greatly from person to person, but we all have it; it’s how we perceive the value in what CFSB offers us.  I would encourage everyone to use that ambition as your driving force when you lose your enthusiasm, and forget about everyone else’s weights or tallies.  If it brings you closer to fulfilling your personal goals, then it’s worth it.

Bagged it!

“When society speaks, all men listen.  When mountains speak, wise men listen.” – John Muir

Workout of the Day

Weights are recorded and rows are timed

Strict Press 1-1-1 then,

500m Row Push Press 3-3-3 then,

500m Row Push Jerk 5-5-5 then,

500m Row

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CFSB Spring Paleo Challenge Winner!!!

March 7th, about seven weeks ago, 21 people joined the fourth ever CFSB Paleo Challenge. Fifteen of these paid into a kitty that goes to the winner of the Challenge. This Challenge, by far had the highest participation and retention. I’d say it also had the greatest number of creative chefs, comedy writers, and supportive camaraderie. Check out the last post on the Challenge to see what I mean. What was new about this challenge was two things: the duration (six weeks instead of eight) and that people signed up for special feedback from me each week in their food logs and a consult in person.

The decision came down to three: Ash, Danielle, and Lauren. These three had this all in common: beautiful food logs, before & afters, and PR’s on their benchmarks.

Their food was squeaky fricken clean paleo, and I might add amazingly creative. Anyone not acquainted with paleo could read the descriptions and salivate, not realize they were doing a challenge of any sort. In fact, one might guess they were tracking their participation in a hedonistic culinary pleasure-fest what with comments about sucking fat out of bacon and marrow from bones, roasting things in tallow, sauteing in coconut oil, and enjoying guacamole almost every day.

All three had smokin’ hot ‘after’ pictures and their PR’s were inspiring. Ash hit a 20 lb one rep max shoulder press PR and the pastured beef farmer, John, complemented him on his physique at the Torrance farmer’s market saying he ‘could tell he was from CrossFit’. Lauren and Danielle PR’d in all the lifts and Lauren shaved two minutes off her benchmark WOD.

The decision was really tough since the food logs were comparable, but came down to the biggest change seen in the other areas: benchmarks and before and after pictures. The choice was clear: Lauren Rieger. I got to spend a fair amount of time at CFSB with Lauren when she first started doing her Elements sessions, teaching her to squat, talking about the big picture and the long ‘process’ of fitness. I remember explaining to her that she had a unique set of starting points joining CF with a unique athletic background, unique present circumstances. We discovered some limitations due to the very-common issues around glute activation and midline stabilization that all the coaches have helped her chip away at. I told her she would need to focus diligently on the heirarchy of form/technique, consistency and then intensity. She sure did she listen and the rewards have been large. Lauren asked plenty of good questions all along and followed my advice pretty well. Check out her summary here. Lauren’s learning and trial and error process is captured well and sets the stage for ongoing improvement.

Congratulations to all three of these finalists — you guys did an amazing job!!!

Danielle cooking a quiche for breakfast for the week

Honorable mentions

The following are participants who finished the majority of their logs and benchmarks and all were remarkably savvy at picking up and getting creative with eating, exercising, even sleeping and living the way they evolved to.

• Lisa and Louis for outstanding and creative paleo cuisine. If you didn’t see the post on Lisa’s paleo trip to Kaua’i, check it out.
• Ashley V. for feeding both you and Forrest amazing meals from the Everyday Paleo blog. Forrest’s picture texts to me of your meals several nights a week actually caused a variety of emotions in me: mostly jealousy.
• Angy for doing the challenge from South Africa, giving her family the gift of health by getting them all aboard and loving paleo and CrossFit. A member (who shall remain nameless) who hadn’t met Angy before she left said to me quietly when she couldn’t hear: “Who is that?…[staring] She’s friggen built.”
• Rebeca for going outside her comfort zone of chicken and almonds, adding all kinds of new meats and veggies to her diet.
• Jon F for the most diverse food log with organ meats from liver to heart, adventures in rendering fat and all kinds of beautiful-sounding paleo dishes.
• Kelly and Amanda for battling it out eating paleo on the road for work in the face of peer pressure and stress.

Thanks to Lauren & D who cooked all their meals together during the challenge and took pictures which they burned onto a CD for me! Check out the whole set here!

A Lauren & D paleo creation

Announcements

Nutrition Events

The latest grads from HGS paleo nutrition 101 and paleo cooking 101 were truly a delight to teach and cook with. There were a great mix of recent on-rampers, experienced CFSBers, their family members, people from other gyms and friends of friends. Thanks to everyone that came. Check out the photos and video.

• The next paleo nutrition 101 will be Saturday May 5th. Sign up soon!
• The next Hunt, Gather, Saute: paleo cooking 101 will be Sunday May 15th. Sign up soon!

Quality Fat+Pro

Pastured Beef: there are still quite a few prime cuts of DeyDey’s best beef ever, as well as liver and kidney that needs to go to make way for the next shipment of pig, chicken and rabbit! This meat is by far the tastiest beef I’ve ever had (and others agree), plus, the benefits of organ meat are unrivaled by even the darkest of leafy green vegetables. Buy from me (Remy) when I’m in the gym (MWF 9-1, T/Th 5-8 or whenever else you can find me there).

Pastured chicken, pig, rabbit, Pemmican, tallow & more…

I’ll be ordering a large quantity of 100% pastured animals from US Wellness Meats. Check out their site. If you’re interested in any of these specifically, contact me with a specific amount and I’ll add it to the order to save on buying in bulk (plus a fraction of the shipping). Contact me by Saturday evening to get in on the first order!

Coconut

There is still plenty of coconut oil available since I ordered a big load. The coconut cream and chips were a huge hit so I’ll be ordering more of those. If you’re interested in any other Tropical Traditions products, and want to avoid the shipping, let me know!

Weekend fun

This weekend is my bday and there’s some good stuff planned, Sunday Bday Beach WOD: Cody granted my wish for a slip’n'slide WOD! Check out the details at the bottom of this post. Open invite to join me at Jump Sky High in Costa Mesa at 3p on Sunday.

Workout of the Day 3/31/2011

*Rest as long as needed between each mini WOD. Static hold time can be broken up as long as it totals up to the total time. Use individual stopwatches and score is total time to complete all three timed pieces of the WOD. Static hold form must be PERFECT (yes, perfect).

The following story is from Aura who started with us a few months ago. She usually attends my classes in the morning and I know first hand how hard Aura works and how diligently she follows our advice. Aura came to us a very strong athlete, but, as she attests, CrossFit helped her take it to the next level be being more efficient in her training, allowing her to do more in less time, recover better, and ultimately crush the fire fighter agility test called “The Biddle” in 8 minutes and 48 seconds. She talked her friend Crystal into joining CrossFit, too, and they both passed the Biddle with flying colors.

Don’t forget to check out the announcements at the bottom for events this weekend!

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“The Biddle”

By Aura Serpas

I joined Crossfit after weeks of torturing myself for not passing a Firefighter Physical Agility test. I thought I was doing everything right with my physical training. I was working on my strength, endurance, and cardio on a weekly basis. My problem with the exam didn’t have much to do with lack of strength. I needed to be more efficient in the way I tackled each exam event. Having the right technique and mental focus would be key to passing it. The process to becoming a Firefighter is tough but I am a strong, determined woman willing to do whatever it takes.

I kept telling my friends that there was something missing from my workouts. Everyone thought I was crazy and said I was being too hard on myself. They all said, “You are always exercising. What can possibly be missing”? I later realized that maybe I was doing too much. I was not being efficient in my training nor was I giving my body the rest I needed.

I began telling myself that failure is a steppingstone to greatness. I knew that it was time to get back on my feet and make some changes. I went to Crossfit South Bay and met Forrest. I told him I needed help reaching the next level of fitness. He let me know that I was in for a challenge and that joining Crossfit is what I needed to reach the fitness level necessary for becoming a Firefighter. My first week was great. It was definitely the challenge I needed to make myself better. I met Firefighter, Lauren Baer that week. She gave me great advice and inspired me after seeing her strength and fearlessness during every workout. She told me not to lose faith and assured me that I would only improve upon myself in Crossfit.

It’s been a couple of months since I joined Crossfit. I have improved mentally and physically. It has helped me build the confidence and strength I need. The coaches and members are amazing. Cody and Remy are always pushing me to reach my maximum potential. Feels great to have their support especially in those moments when I doubt my capabilities. I use to say that my height (5’2”) was a disadvantage. Crossfit showed me that with great technique you can be more efficient and your height isn’t always an issue.

I began telling all my friends about Crossfit. Those who are also struggling in the process of becoming a Firefighter showed great interest. My friend Crystal Cooper decided to join Crossfit South Bay after hearing how happy I was with my progress. Crystal is a young, smart, dedicated woman who is also willing to work hard at accomplishing her goals. After a couple of weeks of classes, Crystal knew that this was the challenge she needed as well. She also experienced problems with the Firefighter Physical Agility test in the past. The time came for us to take the test again last Saturday. Although we were nervous, we were also confident that this time we would pass “The Biddle Exam”. Failure was not an option.

The Biddle Exam: Candidates wear a Turnout coat, Breathing apparatus (shell and empty bottle), helmet, and structure fire fighting gloves. Passing time is 9:34.

• Event 1: Dry Hose Drag- 1.75 inch hose dragged 150 feet around 2 obstacles
• Event 2: Charged Hose Drag- pre-connected 1.75 hose dragged 70 feet, 35 feet crawling down a narrow hallway.
• Event 3: Halyard Raise- raise and lower the fly section of a 35- foot aluminum extension ladder.
• Event 4: Roof Walk- ascend and descend a 12 foot distance walking/crawling on the rungs of a 12 foot roof ladder while carrying a simulated 20 pound chain saw
• Event 5: Attic Crawl- crawl a distance of 20 feet across an attic prop while carrying a simulated flashlight in your hand
• Event 6: Roof Ventilation- 30 strikes on slanted rooftop with 8-pound sledgehammer
• Event 7: Victim Removal - drag a 165 pound dummy for 13 feet around two cones
• Event 8: Ladder Removal/ Carry – remove a 24 foot aluminum extension ladder (80 pounds) from mounted hooks, carry the ladder 54 feet
• Event 9: Stair climb with Hose - climb 4 flights of stairs with a 50-pound hose bundle (composed of 100 feet of synthetic 1.75 hose)
• Event 10: Crawling Search – crawl on hands and knees on the platform of the 4^th floor for a distance of 60 feet. Carry Hose Bundle down to 1^st floor
• Event 11: Hose Hoist – carry 2 air bottles weighing approximately 29 pounds to the 3^rd floor. Hoists up a rope attached to a nozzle and 100 feet of 1.75-inch hose. After completing the hoist, carry bottles down to First Floor.

I am happy to say that Crystal and I passed The Biddle Exam.  We were the only two women in a crowd of about 60 men. Of course all eyes were on us as we walked around in an oversized Firefighter turnout coat. There was a lot of pressure on us that day to pass. We had to prove that although we aren’t as strong and tall as these men, we are fully capable of passing an agility exam. Our hard work and dedication was paying off. I completed the test before it was Crystals turn. I could hear her by my side the entire way encouraging me and telling me my time was great and I was going to pass. “The exam felt easier this time. I feel great!” I said upon completion. When it was Crystals’ time to complete the exam I was there for her as well. I yelled at her as she descended from the 4^th floor of the tower nearing the end, “Run faster, you’re going to pass!” I’ll never forget embracing Crystal as she crossed the finish line and being filled with joy and laughter. Crystal said it best “I feel like I’m on top of the world, we deserve this!”

Crystal Cooper defeated the Biddle 8:42

We walked around with our heads up high. We received great feedback and compliments from the Firefighters and others that were taking the exam. Everyone kept saying we looked great and inquired about our training and preparation. We talked about Crossfit and the major improvements we experienced in a short amount of time. Crystal and I are very happy we joined Crossfit. We want to thank everyone for all their help and support. This exam is only a minor part in the process of becoming a Firefighter. WE realize we have a lot of hard work ahead of us. This is our time,we will get there.

Special thanks to Forest, Remy, Cody and Lauren.

Check out a video overview of the Biddle.

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Announcements

Nutrition 101 this weekend: Sat. 3/26 @ 11, $50 – Sign up here!

• Highly recommended if you want to amplify what you’re doing in the gym. Poor nutrition will diminish the effort you put in by making it more difficult for your body to recover and get stronger.
• 3-hour nutrition whirlwind to set you on your way understanding why we advocate paleo for high-performance and lifelong health. It’s a lecture-style class that takes you through basic nutrition, the  the science behind paleo for the first half and the second half is implementation.
• If you already attended and want to send a family member or friend for 50% off please email Remy!

Hunt, Gather, Saute: paleo cooking 101 this weekend: Sun. 3/27 @ 12p, $75 – Sign up here!

• The knowledge and skills you’ll acquire will get you started efficiently making gourmet-tasting meals to improve the long-term quality of life of you and your loved ones.
• You’ll be walked through the prep and making of breakfast, lunch and dinner for about 5 day’s worth of gourmet paleo food for two people. As we go along, we’ll eat the food, chat, and I’ll answer questions.
• This class will get you started by learning in the most effective way: learning through doing. You’ll get complete instruction on how to use the simple yet elegant ingredients, tools and methods you’ll use week in and week out.

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Workout of the Day 3/24/2011

A. Split Jerk 2-2-2-2

B. 4 Rounds Max rep Overhead Squat*

400M Run

Score is your total time to run all four 400M and your total number of OHS for each round. Use individual stop watches. 25 minute time limit

*Pick a weight you can do 15+ reps

Gus fresh out of On-Ramp

We usually ask for feedback on the On-Ramp program so we can continually improve it for future classes. Gus sent me the below feedback in an email. By far, it is the most detailed and thorough feedback we have received to date. CFSB thanks you Gus for putting in the time and effort into this feedback. Post feedback of your On-Ramp experience to comments.

Forrest,

I know you mentioned hoping to have some sort of feedback/performance review for us upon completing on-ramp.  I’m sure it’s a tough thing to come up with, especially with how much/quickly the box is expanding and growing, so I thought I’d chime in and give you my thoughts on experiences so far (plus, it’s been a rough work-week and I need a sanity break [read - I want to procrastinate] so I figure if I’m going to be lazy, might as well be productive with it ha).

I’ll start with my journey to finding CFSB.  In late 2009, I had my first experience with crossfit at [CrossFit box].  In high school and early college, sports, surfing, and snowboarding had always kept me in very good shape.  After 3-4 years of working out & surfing less and less eventually becoming non-existant, eating more and more VERY quickly, I found myself terribly out of shape.  I finally realized that while I was still in a cocky “I can do anything” mindset, I no longer had the physical capability to do so, and was stuck in “I can do this if I WANTED to, I just don’t feel like it” mode.  I told myself I’d get back into working out and surfing constantly.  The only problem was I was no longer motivated to workout at LA Fitness, and I’d lost SO much flexibility that I felt like I was learning to surf all over again.  I’d read about crossfit in years previous so started searching the main site for affiliates along my daily commute from the Valley to the South Bay.  I ended up calling [CrossFit Owner] over at [CrossFit Box] to come in and check things out.  Things were great there, I loved the mentality, camaraderie, atmosphere and WODs that reminded me of hell week workouts.  The only problem was this all happened during my busy time at work.  After a couple months, I spent less and less time commuting (now to the point where I go to the valley once every other week to visit friends & my parents), more and more time staying in South Bay which made going to [CrossFit Box] less convenient and more going extremely out of the way to workout. I stopped going completely a month before my contract with them was up, and work just got busier.  After work calmed down a bit, I told myself I’d get back into the gym.  Two weeks of begrudgingly forcing myself to go lift weights, and all I did was find myself even less motivated.  I was getting back to being as strong as I was, but I couldn’t motivate myself to work hard and get as fit as I was.  Activity waned off minus surfing & snowboarding on the weekends.  For half a year, Lindsay and I had talked about not being lazy, working out, and finally got to a point where we both got to a point of saying “I’m going to get back in shape, it’d be nice if you’d join me, but I need to do this.”  I started going to the gym a few nights a week again, but I couldn’t handle it.  I realized how much I actually MISSED crossfit.  A month of trying to figure out which local affiliate I wanted to go to, I’d decided on on-ramp @ CFSB for a few reasons.

Most recent On-Ramp class after their second night

The reasons:

I already knew I liked crossfit, so $50 to be able to check it out for a month, see if it was [CrossFit Box] that I missed or crossfit itself. (The answer is I do miss the people that I’ve met there, but I’m super stoked on being at CFSB and love it so far!)
The two weeks of on-ramp would help prime me to re-learn movements, ease my body into it and not kill myself doing WODs the next two weeks.
It was a great opportunity for Linds and I to workout together.  I’d taken Lindsay and her roommate to a friends & family workout at [CrossFit Box].  They both agreed it was a great workout, but they didn’t share my sick love for pain during workouts.  The two weeks of easing into it and learning things before just jumping into it made her feel at ease with the whole situation.
The site – You guys do a great job with the layout and the blog.  This plus the $50 guilt free tryout literally made my decision.  Another one, but moot point since it really had no effect on my decision was someone on the something awful forums said they’d visited and you were the best of the three nearest.
The on-ramp process.  Honestly, I found one little thing that I’d change or remove from how you guys do on-ramp.  The only thing straight off that would’ve changed is that you mentioned in passing that going back and reading the blog would be a good thing.  Your guys’ blog is a great mix of all different kinds of information and I’d like to see that stressed more in on-ramp alongside form, nutrition, and the like.  I know I’ve now read through almost all of the entries and I still re-read them because compared to affiliate blogs (I’ve at least glanced at all of the California affiliate blogs) CFSB’s for some reason does stick about above any that I can remember. I think you’ve got it down to a science, stressing all the right things to make it work best in a group setting.  Since there aren’t any real qualms I have about the on-ramp process, I’ll go on about things I specifically enjoyed that are still stuck in my mind.
Mentioning more than once to ASK questions or speak out if something isn’t coming through.  I’ve always hoarded information, but being a watch and learn kind of person, I never really asked questions so much as did research on my own or learning by example.  That for some reason stuck with me in whatever way you said it.  I’m asking questions and getting the answers to them.

Ashley and her new best friend

Stressing on scaling and not even worrying about prescribed once on-ramp was finished.  With my mentality of I’ve done it before, I can do it and all I need to do is man up and do the shit, I probably would’ve gone so hard even during on-ramp and the first free week to the point of injury and/or turning myself off to it all.  You guys really drove this home and I appreciate it greatly.
The obvious on-ramp process in general.  Easing into movements, WODs, focusing on form and introductions to all the equipment helped with a couple movements I hadn’t done before.  Comparing to no on-ramp at [CrossFit Box] and just beginner, intermediate, or advanced/elite classes (which I had no problem throwing myself into and trying to keep up being the pompous ass that I am), this really helped to put me in the mindset that I’m here for me.  Reminds me that I’m competing with myself, and that everyone else is just there to keep that fire under my ass lit.
Nutrition – with the easy introduction to everything, you guys really do get a chance to stress the importance and provide plenty of tools to show that as opposed to “we prefer the zone diet, it’ll show in your training” and a little handout.
Making it known that you guys “don’t just do crossfit” but have lives, activities, hobbies, etc. outside of that.  The first week Lindsay mentioned how much she liked that you guys stressed that as opposed to the vibe she got from [CrossFit box].  I hadn’t noticed it yet and said I don’t really see a difference and it’s just really the way crossfitters are in general, but slowly more and more realized that in addition to the camaraderie that crossfit itself promotes you guys do go above that.  Note that this was never said at [CrossFit Box] but there was definitely a vibe of ‘we do crossfit, that’s what we’re here for’ and not much past that.  It’s not a knock on [CrossFit Box] by any means because they’re great over there, but I do think that the mere mention of it was great & kind of an “above and beyond” kind of thing.  Examples are “Hey everyone we’re doing a happy hour for fun this week, come on by” in the blog and you and Dane planning out a beach day after a Saturday WOD.
Two free weeks.

Mentoring – I think is amazing.  I didn’t really get a “member mentor” (which is definitely more than understandable.  I’d voiced out that I’d done it before and am getting all the mentoring I need from the coaches, which I’ll get to next)  Lindsay went from being worried about form, doing movements correctly because of her hyper-extention and all the lovely hurt that crossfit provides to saying “Lisa gave me a pointer on squats, and I’m doing them right..I’m only a little sore now and in the right places!”  So I think that if you can get a solid base of that going it’d be great for future on-rampers.  (I’m more than willing btw, just gotta get my own crap down first!)
Coaching/Coaches in training – Above and beyond.  Every single one of you.  How much you all keep up with form and motivation during the workouts is awesome.  What’s even more awesome is John taking a break while doing the same workout next to me to help me with my form and Scarlett seeing me do a few consecutive double unders out of the corner of her eye and saying nice work.  What’s also even more awesome is before and after classes, if I ask a question to anyone from you, to a coach in training, to even just a member…every single one of you has taken the time to answer, and even more, answer in such a way that I get the vibe of “I’m answering your question because I’m genuinely glad to help”.
WOD’s – in the little that I’ve seen..the mix of strength, conditioning, technique has been great and I’m looking forward to everything that comes with the growth of CFSB.
Members – First off, intro or burpees policy is hilarious and awesome.  Second, I’m tossing members into this because I think the way you guys promote members to be with each other is great…Literally like having a whole other set of more coaches in training, each chiming in when they can.  From Cheli and Dave chiming in about their beginnings of crossfit and how much it’s changed them, to Lisa giving me pointers on double-unders & Brian giving Lindsay advice on OH squat form, to Jeremiah, Sergio, and Moff simply saying “nice bail!” (Which was my first bail ever, since i’d never maxed squats with bumper weights and without spotters in a rack…[thanks Jeremiah for my watch and learn tutorial 2 minutes prior])

Sorry for the lengthy e-mail, I just wanted to share how great of an experience I’ve had over the last month!  If you wanted me to clarify or expand on anything (like it needs to be with this longass wall of text) feel free to let me know.  Looking forward to learning, growing and being a part of it all with you guys!

Thanks,

Gus

Workout of the Day 3/23/2011

A. AMRAP 5
GI Jane

B. 5-5-3-3-2-2-1-1-1 (untimed)
Bench Press
Sumo Deadlift


*          *          *

Wanna Get Away?

By Lisa Austin

I must first acknowledge all the brilliant posts I’ve ever read from CFSB, and am honored to be able to share mine with you all.

After 8 months of consistent Crossfit training, 6+ months of Paleo eating, and one gnarly Crossfit competition, I finally decided to take a Hawaiian vacation.  My new love and I decided to venture into the island of Kauai. Although I was looking forward to the relaxation and romance, the other thing on my mind was how am I going to keep up my consistent healthy eating habits and workouts while away? I mean, isn’t that what we all  ponder before the onset of a vacation?

Time to enjoy the sunset

Ok, maybe not all of us, but it might save lots of heartache of getting back on the wagon when we return. As one of the “older athletes in the gym, I have taken my nutrition and recovery bit more serious mainly because, I really like this Crossfit shit, and I want to do it as long as I can. Most vacations I would, relax so much, consuming quantities and types of food that I would never eat at home. Even Remy’s post over her holiday vacation made us well aware that even the “Paleo /Guru/Queen/Nutrtition/Expert” can even succomb to being human.

Since returning to the type of structured physical regime that CFSB offers along with eating right, I’ve produced results in my strength that I had 15 years ago, when I was a nationally ranked triple jumper as well as drop 20 lbs in the process.  I really must acknowledge this because I don’t want to ever go back to where I was 8 months ago. So this old gal thought, I’d better find a way on vacation to not fall completely of the wagon.

A nice pic of us enjoying all the benefits that being Paleo healthy has to offer!!

Now, vacation week is here I get to spend a week in bliss with my boyfriend Dean. He has also in the time of us getting to know each other, started on the Paleo Diet and had dropped 14 lbs and 5% bodyfat since ditching the dairy, sugar and grains etc. (I’m sure it had nothing to do with trying to impress me). I said to him, that we should take some food with us to stay on track. So, we packed our suitcases full of not only swimsuits and hiking gear, but a variety of Paleo friendly snacks to get us by during the week.

• 12 Pack Coconut water (incase the island ran out)
• 4 cans of coconut Milk
• 1/2 pan of leftover Paleo Quiche
• 21/2 packs of cooked bacon
• 2 bags of cashews
• 1 bag of almonds
• 8 Lara Bars
• 8 apples
• 4 oranges
• 30 tea bags of different varieties

Now I forgot to mention we were staying at the swanky St. Regis in Princeville…( cuz I’m “fancy”……and got a “hook up.”)  I assumed no cooking for the week, no place to have kale or greens that I’m aware of. The first day on a whim I asked if we could have a fridge and a microwave in our room, and they swiftly brought one right up to our room. So Dean and I ventured out to the market and found some green kale and bacon and avocados. I thought, we should see if the hotel will make this for us. Dean said they probably wouldn’t, but I asked anyway, and sure enough, all they said was yeah, just sign this waiver, and that will be 10 bucks please…plus tip of course.  We gave them the ingredients and I jotted down the instructions to the recipe and within 45 min they brought us the Remy’s famous bacon kale avocado salad! We were too happy to have a  Paleo comfort from home!

Our Bacon Kale salad the hotel prepared for us!!

As the week went on we did great, only eating out a total of 4 times during our week stay. Twice, we ate at a restaurant cafe called the “Common Grounds”. This was a beautiful outdoor cafe where they grow all varieties of greens, herbs and some of the fruits and other vegetables in the food they serve. They also have wild caught fish and grass-fed beef. It was amazing!! The other 2 times we were hosted by a friend of my uncles who owns a tapas restaurant in Hanalei called Bar Acuda. Other than that, we ate wild boar plates from a nearby grilling stand where the guys hunt the boar themselves. It was yummy added to the rest of our Kale salad leftovers!

Wild boar from the grilling stand

Our time in Kauai was great for relaxation but also adventure. We still remained physical completing 2 amazing Na Pali coast hikes, one 12 miles and the second 8 miles to a beautiful waterfall.  I felt my CF training kick in to gear on those slippery hikes, they were no joke. We also managed to tweek 2 of the workouts from the CFSB site to work within the hotel gym. All together, we came out pretty good without spending too much money on food or drinks (yes that means no alcohol either). We managed to stay within our Paleo routine the entire time. We thoroughly enjoyed our time away and   happily came back home without missing a beat.

Hanakapiai Water falls 8 mile hike

Dean and I together can support each other and it does make it a lot easier sticking to healthy eating habits. I love that. This was a test because I haven’t been out of my training element for 8 months. I learned a few resourceful things and saved some money in the process. I know exactly what I would need to do on future road trips and vacations. Plan ahead, just like at home.

Thanks again for all the imparted knowledge from the entire CFSB team and thank you for letting me share my story. My motivation has never been higher to stay on top of my progress. Mainly because of the groundwork that has been laid and the support from everyone around me.

Get Smart: Nutrition Edu

Want to get smart on how and why nutrition is the foundation of your fitness, and learn all you need to put your knowledge work in the kitchen and life? Sign up soon!

• Paleo nutrition 101 – read more about it here, sign up here!
• Hunt, Gather, Saute: paleo cooking 101 — read more here, sign up here!

Pastured Cow & Coconut

Another cow has arrived as well as a shipment of coconut — buy online and bring a receipt for the coconut or for the meat, buy when Remy’s in the gym!

Workout of the Day (Deload Week) 3/17/2011

*Hop on the slide board and do 4-5 rounds of about 15-20 slides. If that is easy have someone throw a medicine ball to you in the middle of the slide and you throw it back at the end of the slide

If time permits, try for max distance standing broad jump. Record distance. Use the chalk to mark it.

B. 6 Rounds:
20M high/low Prowler Sled Push (load a weight that is relatively heavy for you. Don’t burn yourself out.)
250M Row (Try to use the least amount of pulls possible. Record pulls for each round)
10 Overhead squats (use the keg and/or slosh pipe or something awkward)
5 Rolling Pistols (each leg)

Rolling Pistol

My CrossFit Story

By Chris Monson

As many of you know, well at least the 6 and 7 o’clock classes, My last work out at CrossFit SouthBay will be next Wednesday (2/23/11), I took a job in Milwaukee Wisconsin and will be leaving the following Saturday, so this is my CrossFit story.

Let’s start from the beginning, or at least when I showed up to South Bay from Connecticut, pretty much 3 years to the day. I was a solid 185lbs, pretty good shape, I was rock climbing and hitting the weights at least 5 days a week (thank you Globe-O gym), it was winter; there wasn’t much else to do. But I still thought I could be in better shape, and was nowhere near where I am now. As time went on in California, I lost the drive to keep working out and transitioned into the standard Southbay lifestyle (binge drinking, hitting on girls, we all know the drill), my only rule was don’t go out to the bars on Monday nights, and even then I still did. Fast forward a year or so later and I meet a girl, I end up dating here for a about year, she sucks the life out of me and keeps me from everything that I used to love, friends, climbing, running, the gym, yep I’m a little jaded. I finally end it, Oh shit now I weigh 210 pounds and have lost every ounce of any muscle tone that I have ever had. I am in the worst shape of my life, this isn’t cool. I go to visit my brother for the first time in months, his words, “what the fuck happened to you,” crap I need to make some changes.

Me next to my Brother last year, Hmmmmm I bet he would be good a CrossFit

In March of 2010 there was a weight loss completion at work, 90 days to lose as much weight as possible, there was money on the line, some friends and I enter as a team. I manage to lose 25 lbs in 3 months (I basically stopped eating and played volleyball every day, I still suck at that sport); I am back to 185, but a shell of to what I used to be.

In about May one of my buddies starts CrossFit, over the next few weeks here is how the conversations between us go, this should be fairly familiar to most of you.

Friend: “dude, I just started CrossFit, you should try it”

Me: “I’m not doing that crap, those people are crazy I don’t need it”

Friend:” Whatever man, I’m gonna be in better shape than you in a month”

Summary conversation over the next 2 weeks or so

Friend: “Paleo this CrossFit that, better shape than you, O my god I’m sore, I can barely walk, you can’t eat that, Paleo this CrossFit that”

Me: “if I start onramp will you stop talking about it”

Friend: “probably not”

Me: “fine ill do it anyway”

CrossFit day one (June):

I show up, people are working out next door, they look mean (only because they are in the middle of a WOD), but in amazing shape, hmmm maybe this is legit, we will see. I see a group of people that look as lost as me, yep there is my class. We start and go though some movements, some of which I have never done. We do the first WOD, I actually pull off a pretty good time, confidence is back, and little did I know this was just the tip of the iceberg. As the next 2 weeks go on I am so sore I can barley move, I am completely humbled, but I still keep showing up. I swear my arms already look bigger. On ramp was great, I met some great people, everyone in the gym was nice, but what I really learned was how far away I was from what I wanted to be, but now there was a path to get there.

I really never realized how “unfit” I was, nor, how far I would need to go to be considered “fit” in my eyes. I used to think that back in the day I was in shape, truth is I never really was, ever. I still think I have a long ways to go, but look forward to getting there. CrossFit has taught me that it’s not how I compare to everyone else, I’ll never be the best, it’s how I compare to myself, the challenges that I set, and the progress I make. As long as I keep progressing ill keep trying, and I have come a long ways. I still need a lot of work (as I am reminded constantly by the lovely coaching staff), I still can’t squat worth a shit, I struggle with squat snatches and cleans, but the point is, I am making progress and that’s what motivates me to keep coming. In some of the WOD’s that are more upper body and running based, I am putting up some pretty good times.

100 lb weighted pull up, yep couldn’t do that a few months ago

I am a completely different person than I was before I started, I am more confident, I feel better, I look way different, and I am happy (that’s the big one). I fully changed how I eat, and put different priorities on things, a healthy lifestyle comes first now. Before CrossFit, I had blood pressure problems, (in fact I have always had them, even in High school), so much so that the doctor wanted to put me on meds, come on, a 29 year old on blood pressure meds WTF? I had a checkup before a minor surgery, a couple months ago and my BP was completely normal, the doctor wanted to know what I did; I just told him I do CrossFit, he wishes all his patients were like me. After surgery my resting heart rate was so low that I kept setting the machines off and the nurses kept checking on me to make sure I was alive, I was fine, I just wanted to go home.

Puked so hard my nose started bleeding

Over the last few months I have met a lot of great people and made several new friends, I will miss them all, especially Ashley and Kelly, who I thank for making me feel extra guilty for leaving, although their stink eye is mean the extra hugs this week are nice. I will start working out at CrossFit Milwaukee as soon as I can and hope to compete in some regional competitions after another year of training or so, I’m not in it to win it, just to prove to myself that I can at least compete at some level, even if it is at beginner. Who knows, maybe ill start my own gym someday, I don’t really like being an engineer anyway.

All in all joining a CrossFit gym was probably one of the best decisions I have ever made, it’s too bad that more people can’t devote themselves to at least some level of fitness and eating healthy, just think how many people’s health problems will go away. Now I feel sorry for the people running on the treadmill at the Glob-O gyms, having all those expectations that for the most part will never be met, no wonder most people’s New Year resolutions don’t last.

Well, this isn’t a good bye, it’s just see you later, I’ll be back don’t worry

Chris Monson

Announcements

Classes Canceled this week due the CrossFit Endurance Cert:

Friday 6PM
Saturday 9AM
Sunday 10AM

This Friday night from 6:30 to 8PM there we will be hosting the CrossFit Endurance War Tour. It’s a free Q&A about endurance training and CrossFit. It’s totally free and there will also be free beer. Anyone is invited to come and we hope to see you all there!

Endurance Cert - We will be hosting our first certification this weekend. The Endurance cert will be Saturday & Sunday from 9AM till about 5PM. Our updated class schedule will be posted tomorrow. You can register for the cert at the button on the side of our blog.

If you ever wondered what a cert was like, come by and be a fly on the wall to check it out. We also need a couple of volunteers throughout the day. Email Forrest if you are interested in helping out.

Workout of the Day 2/23/2011

A. 5-5-5
Press
Glute Ham Raises

B. AMRAP 15
10 Push-Ups
15 Knees to Elbows
20 Double Unders