Monthly Archives: February 2010

WOD 2/17/10 – Day 3 Hyperfit Week

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We love our new sandbags!

We try very hard to start every WOD at it’s assigned time, please be respectful of our time and the other members who arrive on schedule.


WOD

3 Rounds for time:

20 Wall Balls

30 KB Swings (american)

M.E.

5 Rounds for time:

10 KTE’s

10 Ring Dips

Affiliate Team Training

A.M.

5 Rounds for time:

3 Presses

6 Push-Presses

9 Push-jerks

15 Pull-ups

P.M.

AMRAP in 7 minutes:

7 MB Cleans

7 Push-ups


Tonight’s Lexington Clinic Presentation at Crossfit Maximus 6:30 pm

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Come join us on (Tuesday, 2-16-10) at 6:30 pm at Crossfit Maximus. Lexington Clinic Orthopedic Sports Medicine will be presenting:

“LET’S TREAT THE ACHES & PAINS AND FIND THE ROOT OF THE PROBLEM!”

Thanks for all that have attended in the past.  It has been a ball of fun!  See you on Tuesday. If you are involved with running team, or you are just interested, please attend! Email Steve Cobb  or Varinka Barbini if you have questions about the meeting.  See you there!

 If you have a particular injury that would like to discuss on Tuesday please email Heather at hmatt@lexclin.com or by phone (859-258-8522) ahead of time to ensure the injury topic is covered.


The Truth About Supermarket Meat & Ordering Grass-Fed Online!

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The Truth About Supermarket Meat

For almost all of human history, there was only one way to raise animals: off the surrounding land. Cattle spent their lives years grazing on the indigenous goodness of local grasses to grow into strong, fully developed adults. Other grazing animals like goats, sheep and bison lived the same way—known as ruminants, these animals are designed to eat the grasses, plants and shrubs that grow naturally. Ranchers knew this and nurtured soil, water and plants for pastures that were alive with the high-quality grasses and legumes essential for healthy animal growth. Free to roam these lush, green pastures, animals were healthy and their resulting meat was lean, nutritious and rich in flavor.

Today the reality is far different.

After World War II, big business found its way into our nation’s family farms, and the best practices developed over millennia all but disappeared. In the 1960s, the work of producing American meat shifted quickly to larger family farms and commercial feedlots thanks to new strategies for confining cattle and feeding them with high-starch grain diets. The largest of these commercial operations learned to efficiently crank out in excess of 100,000 head of cattle a year. Vast surpluses of corn, milo, wheat and soybean meal—produced in mass quantities thanks to petroleum-based fertilizers and subsidized by the government—further fueled the expansion of the cattle-feeding industry.

Now animals, many of which have never seen a blade of grass after weaning, are fattened on unnatural diets, with added hormones and antibiotics and churned out for slaughter in little more than a year. This efficient industrial process guarantees that there will always be plenty of meat at your local supermarket—and that it will consistently be inexpensive.

But we are paying in other ways. And one need only look to our beef-loving neighbors in Argentina to understand how. Though Argentina leads the world in per-capita red meat consumption, the country enjoys lower numbers in deaths-per-1000 of heart disease, diabetes and cancer. And, yes, Argentina has specialized in grass-fed beef production for centuries.

Want to know more or order Grass-Fed? Check it out:

http://www.grasslandbeef.com/StoreFront.bok


2/15/10 – Day 1 Hyperfit Week

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!!! Childcare Canceled this morning due to weather !!!                        Sorry for the inconvenience

Wild Card Week

Programming this week will be brought to you by Doug Chapman of Hyperfit USA crossfit.

Final Event on Saturday at the CFM Mock Qualifier:  HSPU’s/Sand Bag Carry/Burpees, brutal!

WOD

5 Rounds for time:

1 Arm DB HPCL&J (Hang Power Clean & Jerk) x 7 ea. side

Push-ups x 21

M.E.

1 Arm DB Thrusters: 3 reps every 15 seconds for 5 minutes! (20 intervals)

* 1 Arm DB Thrusters on one side for one interval, rest, other side for next interval

100 Ab Mat Sit-ups

Affiliate Team Training

WOD in the A.M.

+

P.M. WOD

5 Rounds for time:

500m Row

12 Power Cleans

15 Thrusters



WOD 2/13/10

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Group WOD’s will carry on as usual

9:30 am / 11:00 am / 3:00 pm

CFM Mock Qualifier 3

Please arrive 11:15 – 30 am for check in, first event begins at 12:00 pm!

WOD

Teams of 2

3 Rounds for time:

25 Partner Med Ball Tosses over pull-up bar

25 Push-ups, both partners feet on the Med Ball at the same time

25m Sprint with MB, partner does Air Squats while you run

25 MB Toss Sit-ups between partners

Affiliate Team Training

Mock Qualifier (all 4 events)

Massage Therapy and Athletes by: Robert Vignoli

Over the past ten years it has become more common to find massage therapists treating athletes using massage therapy. The therapeutic advantage of massage not only eases the pain in sore muscles, but actually strengthens an athlete prior to a game or event. It is not uncommon for professional athletes to have their own personal massage therapist.

There are many different massage therapy techniques used to treat athletes. Many therapists use deep tissue massage to treat athletes who are injured. Deep tissue massage is often used as relief for injured muscles. In order to perform a deep tissue massage a therapist must use either the fingers, thumbs or even the elbows to get into the grain of the muscles. In order to practice a deep tissue massage, a therapist must be thoroughly trained as if not done properly, it can cause additional pain or injury. this type of massage is very effective as it works beneath the surface muscles and is a popular method for relieving not only injuries, but also chronic pain and even inflammation.

To prepare an athlete, a massage therapist will concentrate on the muscles most often used. By using various sports massage therapy techniques, the muscles are relaxed. Being tense will make an injury worse. It is the reason why so many drunk drivers walk away from car accidents while those they hit die. It is because the driver was completely relaxed. The muscles were relaxed. It works the same way with an athlete. An athlete who goes into a game with muscles that are relaxed and toned is in much better condition to avoid greater injury to those muscles if they are tense. This is why so many athletes use the benefits of massage treatments, such as relaxing spa treatments, prior to sporting events.

A good massage therapist can have a thriving practice in the field of sports medicine if he or she is well versed in treating athletes. They must have complete knowledge of the anatomical structure of the human body and need to know which muscles are most prone to strain and injury. They not only need to know how to relieve the pain from injury, but also to prepare an athlete so that he or she does not get a greater injury.

Sports massage techniques include both deep tissue massage and a variety of relaxing massages and stretching techniques. While a physical trainer or coach works with an athlete to improve his or her skills on the field, the therapist works with the body of the athlete to prepare the body for the exertion it will soon endure or to recover there after.

Treating athletes using massage therapy is very common and has been practiced for years. Without the massage techniques performed prior to the game, the athlete may not be able to sustain the beatings that some of their bodies take during a sports competition such as football. This is a growing field and very prosperous for a person who is willing to learn the proper techniques.



Saturday Group Run, come join us!

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Saturday Group Run:

When: Saturday, February 13, 2010
Time:    0845 Meet, 0900 Run
Where: Crossfit Maximus in Hamburg
            859-327-3677
            1850 Bryant Road
            Lexington, KY 40509

http://crossfitmaximus.com/category/halfmarathontraining/

There is one route this week:

Beginners & Intermediates:

Happy Valentine’s Day!

Both Groups will head out on the Brighton trail and turn Right onto Polo Club.  Runners will travel on Polo Club and make a left onto Deer Haven.  Deer Haven ends and turns in to Walnut Hill Road at the dead end.  Continue on Walnut Hill to the approx. 4.75 mile turn around or to your desired turn around.  Water bottles and GU shots will be placed at Deer Haven dead end.  Please share.  Enjoy your run!

See the Running Route Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/416126598959869097

The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

Notes: This weekend is supposed to be another cold one, in the 30s with a 20% chance of snow flurries. Dress appropriately. Gloves, mittens, warm socks, hats and turtlenecks are a wise choice.  Consider wearing tights as a base layer with wind pants overtop.  Also, layer and wear something up top that blocks the wind. Everyone should also, start bring a water bottle for after their runs if they have not started to do so already. For after the run, have a change of clothes and plan on refueling with something warm within 30 minutes. (Soup, cocoa, hot food).

ALSO: We have a group on Map My Run if you are interested http://www.mapmyrun.com/community/groups/468126395793138357

Please email Steve Cobb or Varinka Barbini if you have questions about the run.


2/12/10

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CF Maximus  Mock Qualifier III

Saturday Feb. 13th

Please arrive at 11:15-30 to begin warm-ups!

Event 1 – 12:00 pm

“Isabel”

30 Snatches for time 135/95 lbs

Event 2 – 1:30 pm

“Annie”

50 – 40 – 30 – 20 – 10 reps for time:

DU’s

Ab Mat Sit-ups

Event 3 – 2:30 pm

“Helen”

3 Rounds for time:

400m Run

21 KB Swings 53/35 lbs

12 Pull-ups

Event 4 – 4:00 pm

Final Event

10 HSPU’s / 100m Sandbag Sprint / 5 Burpees

8 HSPU’s / 100m SB Sprint / 10 Burpees

6 HSPU’s / 100m SB Sprint / 15 Burpees

4 HSPU’s / 100m SB Sprint / 20 Burpees

2 HSPU’s / 100m SB Sprint / 25 Burpees

WOD

For time:

30 Clean & Jerks

400m Run

30 Snatches

Affiliate Training

Rest up for Saturday!

Active Rest

Congratulations to Jennifer Smith on getting her first muscle-up!


Lightsout

Here is one of the editorial reviews from amazon.com:

The light bulb put us out of sync with nature. Way back when, people spent the summer sleeping less and eating heavily in preparation for winter because light triggers the hunger for carbohydrates. Now, with light available 24 hours a day, we gulp down food all year long. So, Wiley and Formby assert, it is light, not what we eat or whether we exercise, that causes obesity–and diabetes, heart disease, and cancer. Indeed, eating bacon, ham, butter, and eggs for breakfast doesn’t impair health, and exercise can make you fat. If we considered our waking periods as equivalent to the long days of summer and the short ones of winter, we would avoid those health problems. Wiley and Formby offer three steps for improvement, but they aren’t optimistic, because the light-driven speed and intensity of contemporary life may be too much to overcome. Still, try, first, plugging the leaks in your psyche; then, because you will have lost weight, resisting carbohydrates; and, finally, swallowing a few pills and helpful foods.

Happy reading!!!

The authors T.S Wiley and Ben Forby discuss how the wide spread use of the light bulb and television are major factors in the prevalance of modern diseases such as obesity (i.e. the deadly quartet). Here are a few key quotes i wrote down when I read it.

-“The disastrous slide in the health of the American people corresponds to the increase in light-generating night activities and the carbohydrate consumption that follows (pg. 18).”
-”For all of human time, man lived and thrived on a diet comprised of eighty to ninety percent protein and its attendant fat content at least seven or eight months out of the year, and the rest of the time on vegetation foraged only in season (70).”
-”These skeletal remains also reflect strength and muscularity; the size of the joints and sites where muscles are inserted into bones indicate these peoples muscle mass and the amount of force they were able to exert. The average Cro-Magnon was easily as strong as today’s superior male and female athletes. They worked many few hours than the coming Agriculturists, but were significantly more robust (70).

Here are the authors suggested lifestyle changes based on his findings:
1.) Go to bed earlier.
2.) Turn off the television before 9:00 PM. Better yet, take it out of the bedroom.
3.) Sleep as many hours as you can without getting fired or divorced.
4.) Always get up as close to dawn as possible.
5.) Nine and a half hours of solid sleep at least seven months of the year [winter] is the minimum required to beat cancer, diabetes, heart disease, and depression.
6.) Keep lights in the house at low levels of intensity after dark.
7.) Once you are in bed, make sure you are in utter darkness. Think cave. Heavy drapes and cover and blinking gadgets



Where can I find local Raw Milk?

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Curious?

Raw milk is Nature’s perfect food and is extremely important for the developing brains and nervous systems of infants and children. Furthermore, in many children not fortunate enough to have started life on raw milk, raw milk given later in childhood has cured autism, behavior problems, frequent infections, deafness, asthma and allergies and other serious health conditions.

Skeptical?

Read for yourself at http://www.realmilk.com/appeal-jun06-testimonials.html. If you are concerned about safety, rest assured. In the farm-to-consumer distribution model, the farmer receives timely and relevant feedback directly from the customers, something that farmers selling bulk milk never receive. Raw milk is actually the safest food around with so much consumer oversight and also with an extremely efficient built-in anti-pathogen mechanism!

Kentucky

  • Austin: Kenny’s Country Cheese, 2033 Thomerson Park Rd., Austin, KY 42123, Ph: (270) 434-4124, Toll free: 1-888-571-4029, Email: udderway@yahoo.com . They offer the following raw milk cheeses: Gouda, White Cheddar, Colby, Monterey Jack, Jarlsberg, Asiago and flavored varieties of some of the above. You can buy it at their cheese shop in Austin Kentucky, mail-order it, or buy it from fine food stores in Lexington, Elizabethtown, and Louisville. The cows are not completely pasture-fed; they are fed some grain. They are not fed any hormones or unnecessary antibiotics.
  • Brodhead: KENTUCKY FARMSTEAD CHEESE Raw milk aged natural cheese using methods over 100 years old. Whole Jersey milk used. Jake and Dixie Scheiderer 2945 Old Brodhead Rd, Brodhead, Ky 40409 ph 1 606 758 4288 email: bgfjersey@windstream.net . Aged raw milk Jersey cheeses. Grassland product made using the milk from their own cows . No hormone supplements, nitrites, dyes, calcium chloride, vegetable matter, powdered milk are used. Aged on wood shelves. Kentucky Licensed, Permitted and inspected.
  • Buffalo: Little Brush Creek Farm, Owner: Ray Kruse, 693 Big Brush Creek Road, Buffalo, KY 42716. Email: rkruse@johngalt.biz . Pasture-raised goats and beef; no growth hormones, antibiotics only as a medical necessity and worming as needed, not as scheduled. Raw goat milk available through goat shares.
  • Corinth: Double O Farms, Contact: Gary or Dawn Oaks, 1570 Natlee Slatin Rd., Corinth, KY 41010. Phone (502) 857-4406. Email: doubleofarms@bellsouth.net , website: www.doubleofarms.com. Cow share program in Northern Kentucky, conveniently located near the Louisville, and Lexington areas. They have pastured Jersey cows that are not given any steroids or hormones of any type. Antiobiotics will only be used as a last result as a life saving measure.
  • Falmouth: Willow Creek Farm willowcreekfarms@netzero.net . Fresh raw milk available, year round. They have Jersey cows that are not given steroids or hormones of any type. Antibiotics will only be used when absolutely necessary and natural worming is used as needed. Clean, humane treatment. The cows feed on limestone rich clover and bluegrass pastures. Organic methods are used, though not certified. Also available are eggs from free-range Plymouth Rock chickens. Chickens are also free of steroids, hormones, and antibiotics. Bourbon Red Turkeys and Berkshire hogs also available seasonally. Limited delivery; servicing Cynthiana, Georgetown, Paris, and Lexington.
  • Glasgow: Willow Hills, website: willowhills.org, e-mail: info@willowhills.org , phone: (270) 427-4238. Provides fresh (raw), unadulterated milk, very rich in cream from grass-fed Jersey cows via a cow-share program. The cows are drug-free and are not feed grain, resulting in milk that is very nutrient dense. Also offered are grass-fed beef and lamb, and pastured chicken, pork and eggs.
  • Liberty: Hoggardens Farm (Hog stands for Heirloom Organic Gardens), 4917 W Ky 70, Liberty, KY 42539. hoggardens@gmail.com . Raw Goats Milk. All goats are feed organic pastures and organic hay. Small amounts of non-GMO grains are fed. All pastures and hay have been remineralized with ocean crystals.
  • Liberty: Zimmerman’s Farmstead Cheese from 100% grass-fed cows. All natural and no drugs. Pastures are minerally enhanced for top nutrition. Shipped anywhere in US. Buy online at littlecheeseshop.com
  • Louisville:SunChance Farm in Southern Indiana is offering herdshares on a quality herd of alpines and oberhaslis. Only 30 minutes from the Louisville metro area in ClarkCounty. Contact Christine@sunchancefarm.com or visit www.sunchancefarm.com/herdshares.htm for more information.
  • Magnolia: Bruce farm and electrical contracting. Owner:Andy Bruce 7489 Aetna Furnace Hwy Magnolia, Kentucky 42757 E-mail bruce@scrtc.com . Phone (270)324-3537. 100% grass fed, Guernsey breed, hand milked, using organic methods. medication only if absolutely necessary.
  • Murray: Palmer Milk Coop, Contact Charles Palmer, 423 Old Hickory Road, Kirksey, KY 42054. Phone: (270) 293-6989. E-mail: cpalmer@wk.net . This is a cow share program in Western Kentucky. They have Jersey cows that are not given steroids or hormones of any type. Antibiotics will only be used as a last resort as a life saving measure.
  • Sadieville: Brook-lin Jersey, Linda Stone, 445 Eagle Creek Trail, Sadieville KY 40370. (502) 857-0066. brooklinjerseys@yahoo.com . Organic-fed and pasture-raised cows, fresh milk available. Animal welfare approved. Jersey cows for sale.
  • South Central Kentucky: Spring Hills Farm, 479 Payne Mill Rd. Glasgow, KY, 42141, Roland and Tina Hoffman, (270) 646-2838, AllNatural@springhillsfarm.com , www.springhillsfarm.com. Raw goat milk from Nubian goats . Pasture-raised goat meat and pasture-raised beef, with no hormones or prophylactic antibiotics.
  • South Central Kentucky: Twelve Stones Farm. Please email twelvestonesfarmt@hughes.ne or call (859) 332-4369 for details. Howard and Heather Johnston, Forkland KY. Milking pasture fed Jerseys, All of their beautiful registered Jerseys are pasture fed with small amounts of natural grain given. The cows and milk are tested. Eventually yogurt, butter and cream available.
  • Union Star: King Farms, Jay King, 79 Bruner Ridge Lane, Union Star, KY 40171. Phone: (270) 547-6702. Cow shares and goat shares available. 100% grass-fed. Raw cow and goat milk available for pet consumption. Butter, cream, and buttermilk, free-range, grass-fed beef, buffalo, and goat meat. Free-range chicken, geese, duck and turkey for sale, in addition to free-range eggs. All antibiotic- and hormone-free.
  • Upton: Smith’s Dairy Owner Reed Smith 537 Upton Tallry Rd. Upton Ky. 42784, phone (270) 324-3842. E-mail acookrdairy@hotmail.com . Pastured Guernsey’s. No artificial hormones.Medication only if absolutely necessary. Cow shares available.
  • Verona: Weber Farms, Owners: Patrick & Marilyn Weber, 15503 Glencoe Verona Road, Verona, KY 41092. Email: Sales@weber-farms.com . Pasture-raised goats and poultry; no
    growth hormones, antibiotics only as a medical necessity and worming only as needed, not as scheduled. Raw goat milk available through goat shares.
  • Winchester: www.aprilscozycandles.com. Goat milk bath and beauty products.

WOD 2/11/10

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CFM Mock Qualifier III this Saturday, begins at 12:00 pm!

With the CF Games 2010 Sectional and Regional Qualifiers steadily approaching, we would like to encourage a little more competition in the gym.  Our goal is to provide a somewhat realistic idea of what it will be like to compete in the “Sport of Fitness”.  There will be judging for completion of reps and ensure proper form.  There will be “heats” so you will know what time you will compete.  The events will remain unknown until Friday morning, they will be posted on our web site.  It should also allow you to experiment with pre/post-wod nutrition like you might utilize at the Sectional/Regional Qualifiers.  If nothing else, it should be a great time!  YOU DO NOT HAVE TO WANT TO COMPETE IN THE GAMES, TO DO THIS.  IF YOU’RE UP FOR A CHALLENGE WE WELCOME YOU!  Hope to see you there!

- CFM Staff

Jerk

1 – 1 – 1 – 1 – 1 – 1 – 1, Find 1RM

Then……

Tabata Air Squats – 8 rounds

Tabata Med Ball Twists – 8 rounds

post Jerk 1RM and lowest round of tabata air squats & mb twists

“Cash Out”

1 Mile Run for time

Affiliate Team Training

WOD (Cash Out included)

That’s it, get ready for Mock Qualifier on Saturday!



WOD 2/10/10

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*** Attention ***

Due to inclement weather 6:30 am and 8:15 am Classes CANCELED!  We will open t 9:00 am, 9:30 am will be the First Group WOD tomorrow!

Please check the Web Site in the future for announcements during inclement weather!  In the event we close or open early we will announce it on the WOD post!

Brooke Peterson in India pushing a boulder.  What one year of Crossfit can do for your strength.

“Yokozuna”

21 – 15 – 9 reps for time:

SDHP

Hang Squat Snatches

* Sub Hang Power Snatch if necessary, but it won’t be as Rx’d

“Cash Out”

2K Row


Affiliate Team Training

WOD

(Remember, it’s a De-load week in prep for the Mock Qualifier)


Lexington Clinic Presentation this Tuesday

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Come join us on (Tuesday, 2-9-10) at 6:30 pm at Crossfit Maximus. Lexington Clinic Orthopedic Sports Medicine, Dr. Trevor Wilkes, will be presenting “Common injuries associated with running and how to treat them.”   

Thanks for all that have attended in the past.  It has been a ball of fun!  See you on Tuesday. If you are involved with running team, or you are just interested, please attend! Email Steve Cobb  or Varinka Barbini if you have questions about the meeting.  See you there!

 If you have a particular injury that would like to discuss on Tuesday please email Heather at hmatt@lexclin.com or by phone (859-258-8522)  ahead of time to ensure the injury topic is covered.


Krill Oil vs. Fish Oil

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Michele Frank 

“Max Nutrition with Michele”

Michele Frank, CFNS (Certified Fitness Nutrition Specialist)

 logo

KRILL OIL vs. FISH OIL 

Fish Oils have been around for some time now and the benefits of supplementing them in your daily diet has been heavily researched.   The antioxidants we get from fish oil have been proven to promote fat loss, reduce inflammation, decrease joint pain, improve heart health, support hormone secretion, and relieve symptoms of PMS. 

Well, Krill Oil does all that and then some, and it does it faster.  The popularity of Krill Oil is growing due to the fact that it contains a very beneficial antioxidant called astaxanthin.  Antioxidants protect our cells from damage from free radicals, unstable compounds that left unchecked can lead to many chronic diseases.  Free radicals are the result of stress – life, work, illness, and intense physical activity (e.g. Crossfit Training).  Astaxanthin is a unique antioxidant in that it can cross the blood brain barrier readily protecting the eye, brain, and central nervous system from free radical damage.  Another advantage of Krill Oil is the absence of a fishy aftertaste common with many fish oils.

 In one particular study on controlling healthy cholesterol levels, Krill oil outperformed fish oil and a placebo group.  Krill Oil reduced LDL  (bad) levels by 34%, and increased HDL (good) levels by 43.5%.  Fish oil reduced LDL by 4.6% and raised HDL by 4.3%. 

If you are supplementing with fish oils currently (3-6g per day), it is recommended to exchange 1 g of fish oil with 1g of Krill Oil.  For additional brain function benefit, it is further recommended to stack Krill Oil with CoQ10 and Phosphatidylserine. 

Warning: Do not take krill oil if you are allergic to seafood. 

Max Muscle Lexington carries 100% Pure NKO® Krill Oil along with many forms of omega fatty acids, CoQ10 and Phosphatidylserine.


2/8/10

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CF Maximus  Mock Qualifier III

Saturday Feb. 13th

It will consist of 3 events, the first event starts at 12:00 pm and the last event starts at 3:30 pm.

The Events will be unknown until Friday Feb. 12th!

Please register on the Sign-up Sheet in the gym if you will be participating.  It would help us in preparation if we know how many will be particpating.  Thanks!

Lindsay Kretz, the epitome of NO EXCUSES.  And for all you guys that “just can’t get below parallel” in your squats, Lindsay’s due date steadily approaches and her squats are still @$$ to grass!

“Nicole”

AMRAP in 20 Minutes:

400m Run

Max Reps Pull-ups

Post # of rounds and # of pull-ups completed

Affiliate Team Training

WOD

+

50 GHD Sit-ups

*** Keep in mind, the later part of this week should be a “De-load” in preparation for the CFM Mock Qualifier III this Saturday Feb. 13th

A Primal Primer:  Whey Protein

Courtesy of Mark’s Daily Apple


2/7/10 – Rest Day!

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CF Maximus  Mock Qualifier III

Saturday Feb. 13th

It will consist of 3 events, starting at 12:00 pm and ending at 3:00 pm.

The Events will be unknown until Friday Feb. 12th!



Rest Day

Open Gym 2 – 5 pm

“All diseases that are not caused by contagion and injury are born of immune dysfunction by way of metabolism.”

- T.S. Wiley

Lights Out, sleep, sugar, and survival