WOD – 10/1/11 – Share the pain Saturday – Bring a Friend!*

*Share the Pain is a chance for CFM members to bring a friend to try out CrossFit.  If you decide to bring a friend, please be sure to find a coach after you WOD, give us your feedback, and discuss setting up a one on one training session to further introduce them to our program!

- WOD -


Teams of 2 complete the following for time:

100 Wall Balls

22 Sprints (cone to cone outside) complete together


16 Sprints

100 Sit-ups

10 Sprints

Finish w/ 30 Man-Makers each (Beginners do no more that half)

*One partner works at a time


Robin Wilson-Neeley

These Ain’t the Same Grains!

by Sean Croxton

Last night, I cracked open my copy of Wheat Belly by next Tuesday’s Underground Wellness Radio guest Dr. William Davis. I’ll admit that after reading hundreds of health-related books, I’m becoming quite the book snob. If the author can’t get my attention within the first ten pages, I’m done. Moving on!

Wheat Belly had me hooked from page one. This guy can write! The information is scientifically backed, written in plain English, and absolutely spot-on. I even let out a giggle here and there. Can’t wait for our interview!

You know a book is good when you’re carrying it around the house with you – which is exactly what I was doing around dinner time. While cooking up a lamb burger (no bun), I recommended Dr. Davis’s book to my very fitness-minded roommate Jennifer. She and I have talked about the evils of grains several times before. Despite our discussions, she’s still not sold.

It’s cool. She’ll come around. :)

To her credit, my roomy brandished what I consider to be the most powerful dogma-defeating weaponry in the entire arsenal: logic.

When confronted with the erroneous misgivings of saturated fat and cholesterol by Real Food skeptics, I routinely respond by wondering aloud how an old school food (or nutrient) can cause brand new diseases. To her credit, Jennifer threw that very same logic right back at me. She wondered how grains – which have been around for at least ten thousand years – can all of a sudden cause so many health problems.

How can something that The Bible refers to as The Staff of Life be the source of so much modern illness? Didn’t God nourish the Israelites with the bread (manna) from Heaven? Well, according to gluten expert Dr. Thomas O’Bryan, seven out of ten people are sensitive to gluten, the toxic protein found in most grains! Were the Israelites somehow exempt from gluten’s wrath? Or was the all-knowing God just a little behind on his research?

The truth is that we are not eating the same grains that Moses may have snacked on as he hiked up Mount Sinai. In fact, we’re not even eating the same grains our grandparents ate! In just a mere 50 years, grains – wheat, in particular – have become a mutant species crafted by the hands of human intervention in the name of increased crop yields, resistance to drought, disease, and heat, as well as an end to world hunger – all of which are honorable causes and tremendous scientific achievements. However, the accelerated evolution of wheat through hybridization – a feat that would make Gregor Mendel proud – has been to the detriment of human health.

WOD – 9/30/33 – Good fat, bad fat


Turkish Get-Ups

- WOD -

3 Rounds for time:

Run 400m

10 Burpee Pull-Ups

20 Box Jumps

Beginners: Do a jumping pull-up after the burpee


Partner Prowler races

2 Teams of two people

Push partner down on sled, switch and come back

Todd Slusher

Good fat, bad fat

by Dr. William Davis

No, this is not a discussion of monounsaturated versus hydroxgenated fat. This is about the relatively benign fat that accumulates on your hips, rear end, or arms–the “good”–versus the deep visceral fat that encircles your intestines, kidneys, liver, pancreas, and heart–the “bad.”

And I’m not talking about what looks good or bad. We’ve all seen the unsightly flabby upper arms of an overweight woman or the cellulite on her bulging thighs. It might look awful but, metabolically speaking, it is benign.

It’s that muffin top, love handle, or wheat belly that encircles the waist, a marker for underlying deep visceral fat, that:

–Increases release of inflammatory mediators/markers like tumor necrosis factor, leptin, interleukins, and c-reactive protein
–Is itself inflamed. When examined under a microscope, visceral fat is riddled with inflammatory white blood cells.
–Stops producing the protective hormone, adiponectin.
–Traffics in fatty acids that enter the bloodstream, resulting in greater resistance to insulin, fat deposition in the liver (fatty liver), and increases blood levels of triglycerides
–Predicts greater cardiovascular risk. A flood of recent studies (here’s one) has demonstrated that larger quantities of pericardial fat (i.e., visceral fat encircling the heart, visible on a CT scan or echocardiogram) are associated with increased likelihood of coronary disease and cardiovascular risk.

You can even have excessive quantities of bad visceral fat without much in the way of fat elsewhere. You know the body shape: skinny face, skinny arms, skinny legs . . . protuberant, flaccid belly, the so-called “skinny obese” person.

Nobody knows why fat in visceral stores is so much more evil and disease-related than, say, wheat on your backside. While you may struggle to pull your spreading backside into your jeans, it’s waist girth that is the problem. You need to lose it.

WOD – 9/29/11 – The Ten Commandments of Athletic Development




- WOD -


Every minute on the minute:

5 Squat Thrusts w/jump over barbell

- then -

OHS for reps for the remaining time for each minute

WOD is completed when 75 reps have been completed



Max. hollow rock hold for time



Class #15/32

Skill of the Day:


Workout of the Day:

5 – 4 – 3 – 2 – 1

HS Hold for :10*

Run 200m

*Modification: :20 plank hold

Coach Kris Freeman leading the Academy


The Ten Commandments of Athletic Development

The fitness industry is filled with proponents and opponents of every single little thing. Some love an exercise while others hate it. One group trash talks a training method or system while another worships it. In the athlete’s mind, this obviously creates a lot of confusion and frustration, especially considering the fact that he will read a lot of information on the internet.

I’ve had the privilege of interning with Eric Cressey, Joe DeFranco, and Aaron Brooks, and I also recently visited Nick Tumminello. I’ve learned that they all have very unique qualities and specialties, and even though much of what they do is the same, they definitely differ in many ways as well. Still, they all produce great results.

Why argue when both are right?

Obviously, you will praise the training systems and methods that have worked wonders for you. Have you followed HIT with great results? That’s what you’ll recommend. It’s obvious. But you know what? The person beside you who has had great results with high volume training will definitely praise the system that has worked for him! So why argue when both of you are right? As Marty Gallagher states in his brilliant book The Purposeful Primitive, “Contrast is king,” meaning when one thing stops working, the completely opposite is the way to go, creating new synthesis in body structures.

Historically, every training strategy has worked for both bodybuilders and powerlifters. Body part split? Works. Full body training? Works. High volume? Works. High intensity? Works. We can go on and on, but you will find great results in each specific “camp” if you look at the right sources. It’s all in the history of the iron game. Call it “the bible” if you will. The stories are there for you to study and explore.

I don’t think what type of training philosophy, methods, systems, or exercises you follow matters much at all. It’s how you do what you do that matters. Yes, we’ve all heard it before…the talk about attitude and training environment. But you know what? It matters. A lot. That aside, here are the ten commandments of athletic development as I see it, independent of which training system you’ve chosen to follow.

# 1 You shall honor correct technique.

Can we agree that the first and foremost thing to respect is the way your body moves during loaded movements? I hope so because the golden rule of coaching is “do no harm.” It seems easy enough, but experience tells us otherwise. There are technical standards for every exercise and, even though we have to respect different limb lengths due to individual uniqueness, the rules are still the same. Cross this commandment and your training won’t produce the desired results. Injuries and chronic pain are also waiting for you.

# 2 You shall respect your current level.

It won’t be a problem for you to take your favorite athlete’s training program because after respecting # 1, you can do the same exercises and methods but to what benefit? If you still can drive linear progression for a long time, do it. If you can still progress with the basic exercises, do them. You don’t need rack pulls if your deadlift increases each and every session. Chain and bands are cool enough, but you probably don’t need them for every exercise. And if you can’t hold a good plank position, stay away from dragon flags. And why flip tires if you can’t lift a barbell from the floor with correct technique?

Your current level should dictate your training programming. Of course, each of us needs variety and new inspiration, but throwing in a bunch of new tools in a training program at the same time will defeat the purpose of each and every one of them. You probably won’t see your current level yourself. Few can do that and that’s why we have coaches. Pick one.

# 3 You shall strive to move enough.

Move enough? Yes, move enough so that you don’t lose the movement your body is capable of. I have been a big proponent of corrective exercise, but as trainers, who really cares what the problem might be if lack of movement is present somewhere? The solution is still the same. Movement. Most people don’t move enough. Far from it. I like the functional movement screen, but there is one problem as I see it for trainers. You can’t diagnose. However, you can find out what might be a restriction. Let’s say you lack hip internal rotation. Great. You have a clue as to why you don’t squat perfectly, but the solution? Isn’t it a thorough warm up anyway? Isn’t hip internal rotation stretching a part of a good warm up if you’ve seen what some of the greatest coaches do with their athletes?

What more can you really do? Everybody needs to stretch their hip flexors and train their glutes. We need to mobilize the thoracic spine. So what difference does it make practically for trainers to know if an asymmetry is present if this shows up during the warm-up exercises? What more can you do besides actually do the exercises you’re already doing to correct the problems that were already there? And if asymmetries in many cases is what makes athletes perform the way they do as Eric Cressey and Mike Reinold talk about, why try to correct it? Can it always be done anyway? Probably not.

“Use it or lose it.” I think that should be the message, not correction. Strive to move enough.

# 4 You shall balance your training.

You might love the bench press. There’s nothing wrong with that as long as that’s not the only thing you do. Specialization is a key to further the progress within a specific skill, but it will lead you down a path of stagnation and injuries in the long term unless you’re lucky. And you aren’t, so let’s do what you should do—balance your training. It’s obvious that we need to up the workload of the posterior chain to be bigger and stronger, look great, and perform better. That being said, balance isn’t only about movements. It’ also about skills.

Strength and muscles are good and necessary, but what about the abilities to control deceleration of movement, speed, plyometric abilities, flexibility, and conditioning? There is so much focus on strength, which is a good thing, but it seems other qualities aren’t getting the attention they deserve, especially high intensity conditioning. They should.

# 5 You shall never stop evolving.

If your train of thought is “I know it all,” you’re leading yourself and your athletes down into a deep abyss. Please do yourself a favor and get out as soon as possible! Human beings adapt to stimulus. You’re a human, I hope. So why would you want to keep pushing in the same direction forever when the stimulus you’re creating only leads to diminishing returns?

Head in a new direction and make some changes. Nothing works forever and everything works for about 4–6 weeks. When Dan John says something along these lines, there has to be some truth to it. It doesn’t mean you shouldn’t stick to a training program or diet. You should. It means you should give the body a reason to further adapt in the coming years of training. Likely that is a bunch of years, so make things possible for unlimited adaptation. You don’t want to discover this truth when it’s too late.

# 6 You shall prioritize strength training.

While stated in commandment #4 that different qualities are important, strength is the first and foremost quality that you have to develop and prioritize for athletic development. You won’t only be stronger, but you’ll also prevent injuries. This quality will also undermine the development of speed, agility, and plyometric abilities. Your sport and/or goals will obviously determine the proportions of the time used to develop different skills, but there should no longer be any need to argue whether strength should be a great factor in athletic development or not.

# 7 You shall worship the core.

The “core” in this case means abs and lower back. Whether or not you’re hardcore, you should have a hard core when you move. Not only will you prevent lower back injuries, but you’ll also generate more power during athletic movements. The hips won’t produce maximum power if your core is weak or leaks energy by being unstable. This holds true whether we’re talk about running, cutting, kicking, or punching/throwing. Basically all athletic movements require a strong core. Because all limbs attach directly or indirectly to the core and create movement from this area, it’ obvious that it has to be strong and able to provide maximum support under powerful movements. You shall train stability and the ability to control movements, both slow and powerful, without compromising the integrity of a stable spine.

# 8 You shall master muscle tension.

Is flexibility important? Yes. Is static stretching important? Probably not, especially not the way most people perform static stretching. Like Pavel Tsatsouline talks about in his books, the muscles actually already have the potential length needed, but the tension we’ve built up during everyday tasks prevents them from reaching maximum length. This is a protective mechanism we should be thankful for because, if we’ve lost strength in a specific muscle length, this would be problematic, especially during heavy loading like strength training. A little static stretching won’t do much with this tension, but typical “contract release” techniques plus controlled breathing is the way to go when you want to “trick” your nervous system, control tension, and increase flexibility/mobility.

# 9 You shall condition your body.

As previously stated, strength training should be a prioritized quality in most cases, but there is definitely one other critical component for most athletes and sadly a bit overlooked it seems. We’re talking about conditioning. Strength and other qualities don’t matter at all if you’re exhausted. You can be the most badass mofo in the gym but totally dominated on the field if you don’t take this seriously. You have to ask yourself what matters the most. Probably both, right? Well, go ahead and do some serious conditioning. Some of the most effective conditioning methods and exercises are hill sprints, burpees, and pushing/pulling sleds and the Prowler. In other words, you don’t really need more than your own body weight, but there are many cool tools you can use. So go ahead. Have some “fun.”

# 10 You shall believe in yourself.

If you don’t believe in yourself, you might as well quit already. As Alwyn Cosgrove said, “Psychology trumps physiology every time.” There is some truth to that. We’ve probably all experienced breaking a new record when we thought there was less weight on the bar or done some “miraculous” feat on a day everything felt wrong. Doesn’t this prove that there is probably much more to athletic development and performance than what we’ve “planned?” History has shown that human psychology can beat human strength and physiology. Maybe more focus should be placed on this “element.” I’m pretty sure this will unlock “secrets” for many athletes in the future. Time will prove this right or wrong, but my vote is for the former.


WOD – 9/28/11



Burpee Pull-Ups

- WOD -


“Ass ‘n Abs”

3 Rounds for time:

30 – 20 – 10:

Lunge Steps

Butterfly Sit-ups

Row 200m after each round

*12:00 time cap



In 7 minutes:

Find your max press



San Francisco Crippler Remix

2 Rounds:

15 Front Squats w/bar

500m row

Rest 1:00

Modify row if needed

Elizabeth Rebmann

Elizabeth Rebmann


Improving Your Self-Discipline with Your Training


by Jackson Yee

When I train clients, I usually know very quickly if they will achieve or fail at their physical goals. The most important factor for success isn’t strength, motivation, or hard work—it’s discipline. Self-discipline is crucial to obtain both mental toughness and physical improvement. Without self-discipline, one can train hard but is likely to be inconsistent. Temptations to opt out of a workout or eat bad food will always be a challenge. We aren’t born with great self-discipline skills; it is a conscious effort.

Self-discipline is the ability to do a task even when one does not want to do it. The “even when one does not want to do it” is the key. I could think of a million things I would rather do than hill sprints, especially when it’s raining. But I do them because it’s hill day. When I work overtime and am completely exhausted, the last thing I want to do is heavy squats. But I still train because I made a commitment to myself. There was nothing worse than my muscle up training. After about a month of trying to get my first bar muscle up and failing, I was ready to quit. However, I continued to persevere until I finally was able to do one muscle up.

Without self-discipline, I wouldn’t have done any of these workouts because I surely would have stayed home with a beer and zoned out in front of ESPN. But I did them because I’m very disciplined. Anybody can work out when he’s well rested and inspired, but the real challenge is working out when you feel like a lazy ass.

When it comes to my eating habits, I’m just as strict. I have to be. I let myself go with years of junk food and poor food choices, but now I’ve gone to the other extreme. I eat as cleanly as possible, but I still have cravings for crap food. I have to fight these urges often by disciplining my mind. It isn’t easy, but I can’t take any chances of a setback. My behaviors are extreme. for example, I bring salads to the movie theater or brown rice to my favorite Chinese restaurant. Oh, I forgot. I don’t go out to Chinese restaurants anymore because of the high sugar content.

My friends always ask me if feel like I’m missing out. They think I’m miserable and fanatical. Miserable, no. Fanatical, yes. I like to call myself extremely focused. I don’t feel deprived because I cook my own food. I still eat pizza, Chinese food, and other foods that one may consider unhealthy. It’s just that now I learn how to make it healthier. My alternative cooking lifestyle didn’t come overnight. Through researching recipes and trial and error, I discovered I still can eat my favorite foods. No doubt, this change took a lot of discipline on my part.

I feel much better now as a result of my rebelling against the masses. To me, most people are weak and cave into the need for immediate gratification. I have taught myself to do the opposite—to learn how to delay gratification. This is the driving force behind the development of self-discipline. Delayed gratification requires one to embrace pain and sometimes give up what is enjoyable. The rewards may take a while, but the payoff of self-discipline is huge.

Self-discipline is needed if you want to body build, lose weight, or just enhance your athletic skills. But, most importantly, self-discipline is crucial in your pursuit of mental toughness. At times, your journey for mental toughness will be unpleasant and miserable. To help you overcome the upcoming challenges, these tips will help strengthen your self-discipline. It won’t be easy, but it will be worthwhile.

Tip #1: Your goals must be specific.

When I was doing bodybuilding training, my goal was to get big. I got big all over my body, especially in my gut. The problem with this goal was that it was too vague. You need goals that are specific and clear. Goals with targeted numbers like an amount of weight loss or a faster 5K time are best. Numbers on a scale, shirt size, or time on the clock are concrete.

The more specific your goals are, the easier they are for you to visualize. If your goal is to lose weight, really see yourself losing that 20 pounds with a new leaner and more muscular body. If your goal is an athletic achievement like running a six-minute mile, mentally rehearse seeing yourself finishing a sub 6-minute mile before each run.

Visualization is a powerful tool for your development of self-discipline. However, the problem I have with all the self-help gurus who advocate visualization technique is it’s way too passive and send some over the top into fantasy land. Visualization isn’t a means on its own. If so, you’re just wishing. Wishing is the common practice of the masses. It’s characteristic of those who are weak and too timid to take any risks. Those who are successful use visualization to elicit a behavior.

The images you have in your mind of you reaching your goals should provoke you into taking action. Whatever images you have, they must be strong enough to motivate you to do a workout when you don’t feel up to par to doing it. When you feel like having a large order of fries with your meal, the image of you hitting your goal should immediately confront you. The image should deter you from eating the bad meal. If the images do not propel you to change your behavior, you must create stronger and more meaningful images to motivate you.

Again, self-discipline is all about doing what you don’t want to do. It is the beginning of learning how to activate your will. This pretty much sums it all up—you train when you don’t feel like it and you don’t eat the junk food when you crave it.

Your pursuit of self-discipline needs to be proactive. Back up your talk with actions. Get aggressive and relentless as you pursue your goals. Write your goals down. Seeing them on paper will hold you accountable for your actions. Too many people rely on others to help them get things done. Learn to depend on yourself.

Olympic gold medalist and my favorite tough guy Dan Gable used to write his goals on index cards. He carried them with him so that he could review them throughout the day. George St. Pierre wrote down his goal and looked at it as soon as he got up. Before his fight with Josh Koscheck, his goal was I will destroy Koscheck. With the ass whipping he gave Koscheck, I would say he accomplished his goal.

As you make gains toward your goals, you will feel inner strength and confidence with your self-control. The junk food that was once so difficult to resist will later be viewed with disgust. When you feel too tired to train, you will know what buttons to push to fire yourself up.

Self-discipline is all about empowering yourself. When you can truly visualize yourself with a stronger body and mind, you’re ready.

Tip #2: You must learn to make sacrifices.

When it comes to making sacrifices, two athletes come to mind—Arnold and Ronnie Lott. When I was young, I was mesmerized with Arnold in Pumping Iron. He was so locked in on his goal of winning the Mr. Olympia that he even skipped the funeral of his father. I still find this chilling. Ronnie Lott got part of his finger amputated so that he wouldn’t miss any football games.

I hope none of you out there think I’m advocating extreme discipline. Arnold’s example is borderline self-indulgent while Lott’s is the ultimate warrior sacrifice. However, I do believe one has to learn to pay a price to achieve his goals.

Making sacrifices is giving up something so you can reach your goals. The core of self-discipline is dealing with the temptations that surround you. There will always be more desirable things to do than training. Your discipline will face challenges every day. See them as a daily test of your will. If we are striving for a better body composition, you can’t tolerate making bad food choices. A little indulgence can lead to major slip ups. I’m not suggesting we should live a boring life of eating just sprouts, but we have to stop lying to ourselves when we tell ourselves it’s OK to have junk and processed foods. It only takes a few undisciplined meals to send you down a spiral. When you avoid bad food choices or drinking binges, don’t feel like you’re missing out. Instead, see it as a gain, a gain you have made with your inner strength built upon each victory you made as you distance yourself more from those who are weak.

It all comes down to how much you want to achieve your goals. If your desire is great, you will work your ass off. Having a strong work ethic is the code of brotherhood for those who live to excel. You must buy into the concept that hard work will pay off. If not, a sense of doubt will creep in on those days where you don’t feel like training. When you start to second guess yourself about the hard work you put in, it’s over. You are done. A chronic pattern of procrastination develops following a fat gut.

Your sense of belief in hard work must be absolute. Let it define your character. Having talent is overrated. I’ve seen those with amazing natural abilities go to waste because things were too easy for them at first and they never learned how to embrace hard work.

I’ll take having a chip on my shoulder anytime over talent. Feeling disrespected is a strong motivator for those who have gone overboard with their work habits. Nobody worked out harder or was more disciplined than Jerry Rice. By constantly being undervalued by others, pushing himself to perfection became an obsession for Rice. Drew Bres is another example of how one can shut up his doubters. The questions about his size, arm strength, and shoulder injury all motivated Bres to discipline himself to become the most conditioned NFL athlete. He just refused to let any of his teammates out work him.

We all have people in our lives who we badly want to prove wrong. If you don’t because you sadly have forgiven them, mental toughness training isn’t for you. You are better suited for “yoga for seniors.”

This training is about proving yourself day in and day out. It’s about making people eat their wordsYour desire must be so strong that you will do what is necessary to have the last laugh. If any obstacle is blocking you of achieving your goal, it must be extinguished. If anybody stands in your way of you reaching your objective, you must hold this person in contempt.

You must have a “take no prisoners” mindset and discard those in your life who try to hold you back. The journey to having a disciplined mind is very isolated. Most likely you will get little support or understanding from those around you. Counter attack the occasional solidarity by finding joy in the training. Learn to love hard work. Passion and a strong work ethic are an unbeatable combination. If you possess both, you are on the way to reaching the next level.

Tip #3: You must work on your weaknesses.

We all know what we suck at. It doesn’t take much thought process. We pretty much avoid doing what we aren’t good at. For years, I had a decent chest and arms. When I went to the gym, I mostly did a lot of benching and curling. I rarely trained my back or legs. And when I did, it was some lat machine pull-downs and a couple sets of leg extensions. The wimpy stuff.

Training your strength is the typical training protocol of the masses. It’s easy and very enjoyable. However, eventually you will stop making any gains. The worst part is when we fail to challenge ourselves. We don’t attain new knowledge or lean anything about our character. When one stops learning, that is never a good thing. A stale mind will lead to mental and physical regressions.

If you want to reach the next level, you must force yourself to work on your weaknesses. For most of us, our flaws will be our bad eating habits. It doesn’t matter how hard you train. If you eat crappy food, your body transformation will be very difficult. So stop fooling yourself and thinking that occasional cheat meal isn’t affecting your gut. It is—big time.

Training your physical flaws is the sign of one who is very disciplined and someone who is very serious about training. Before winning the Mr. Olympia contest, a young Arnold was huge, but he knew his small calves would prevent him from winning a serious title. He was so determined to get his calves up to par with the rest of his body that he made training calves his number one priority. Before each workout, he would do some kind of calf workout.

The pain of working on your weakness isn’t necessarily the workout itself but, in most cases, the anticipation of it. For me, I dreaded doing tire sprints so much that on the day of the workout, I was drained mentally before even doing the sprints. The workout would be in the back of my mind the whole day as I constantly looked for excuses and tried to make up fake injuries to get out of it. The tire sprint workout was always brutal, but the wait was a hundred times worse. Pure agony.

The sheer difficulty of working through your weakness will strengthen your self-discipline skills. However, once you’re set on planning your weakness training, you must get it done. Skipping the challenging workouts will cause irreversible damage to your development of mental toughness. Any progress you made will be halted and you’ll take two steps backward. Instead of getting tougher, the opposite will happen—you will become weaker. The damages of backing down will translate to your personal life as well. You will become a coward of confrontation instead of being the aggressor when your back is against the wall. The choice is simple: you either fight or quit and wait your turn to be trampled on. The wait won’t be long either. Once you learn to be a target, people will line up to stomp on you.

You must always refuse the urge to give up. Quitting becomes an acceptable pattern full of logical but lame rationalizations. Once you get into the passive mode, it is very difficult to get out of it. So once you make the commitment to dissolve your weakness, there isn’t any turning back. The ultimate goal is to turn your weakness into your strength. I know this is hard to believe for those of you who hate to run, but you just might love it. It may be far-fetched for those who can’t stand training legs, but after a couple months of squatting, you just might love the results you see. When you learn to convert your weakness into your strength, there won’t be anything holding you back.

Final thoughts

As you progress in your development of self-discipline, you will no longer view your life as full of weaknesses. You will see them as adversities that you must overcome. It will be a challenge to overcome, but with hard work and strong visualization, you know damn well there isn’t anything that will get in your way of accomplishing your obstacles. Now go to work.

Susan G. Komen Race for the Cure – Pre-selling Race T-Shirts now at CFM!

CrossFit Maximus is now taking orders for the Maximus t-shirt. The shirts are $20, and $5 will be donated to The Susan G. Komen For The Cure Foundation.  To reserve your shirt, find a sign up sheet posted around the gym; front desk, restrooms, and in the Pit, and reserve yours. You can also contact Kathy (kathy@crossfitmaximus.com) with your size and quantity request.

If you would like to join Team Maximus on October 15 to run the Susan G. Komen Race for the Cure, you may register by clicking this link.  Be sure to wear your shirt!

Check out our Facebook Event page to see who’s running!

WOD – 9/27/11 – Average American Yearly Food Consumption – Infographic



- WOD -

AMRAP in 15:

6 Heavy Power Cleans

10 Push-Ups

30 Double Unders


Partner Wheelbarrow Races

Down and Back x 2


Class #13/32

Skill of the Day (SOD):


Workout of the Day (WOD):

Fight Gone Bad Remix

1:00 SDLHP

1:00 Situps

1:00 Box Jumps


*Work with a partner, one counts while other works

Matt Buitrago - yes, we run in the rain.....you won't melt so suck it up...


Average American Yearly Food Consumption – Infographic


This is an interesting infographic, courtesy of Visual Economics, which outlines the average annual food consumption of Americans broken up into categories.

The biggest surprise to me is how much of a chunk diary products occupy. I knew that people consumed a lot of dairy, but somehow I figured “heart healthy whole grains” would take up a bigger portion of the annual bucket. To be frank though, both of those industries (diary and grains) spend a lot of money on marketing and have huge lobbying efforts in Washington.

WOD – 9/26/11 – Framework Matters – Robb Wolf


GHD Ext. using bands and plates

- WOD -

CFM Member WOD

“The Ruwet”

21 – 15 – 9

Wall Balls

*Speed Ball (see below)

200m Run between rounds

*Face wall with MB held to chest.  Participant needs to be close enough to wall to do a forward pass (think basketball) ad catch the ball as it bounces back w/o having to bend at the waist.  

Method:  Pass (bounce) MB off the wall and catch.  Drop/place the MB on the floor, drop to a push-up position (face over ball), spring back up to a squat position, pick up ball and stand up.  Repeat pass/catch. etc……


Max chin up hold for time


Class # 12/32

Skill of the Day (SOD)

Push Up

Workout of the Day (WOD)

Texas Push Up challenge

Prowler – 3 rounds

Framework Matters

I’m generally an optimistic guy. I see the good in people and I USUALLY think we can change the world for the better. A few recent events have seriously shaken my faith in both the goodness of people and the ability for us to “crowd source” our way out of a serious pickle. I’m going to talk about these events/observations and in that talking I’m going to likely piss some of you off. Heck, it might even be worse than getting one Spanish language RSS feed or tweet per week (kind of an obscure joke…ask me about it sometime when I’ve been drinking.) Not only will I piss some folks off, I will also destroy any hope I have of getting on several mainstream TV shows. Sometimes the right thing to do is neither popular nor profitable, so here goes: - click to continue to full article -


KidFit WOD – 9/26/11 – Organic Baby Food Benefits


KB Swing

- WOD -

5 Rounds:

10 KBS

10 Burpees

10 Sprints

Organic Baby Food Benefits

Posted on 03 September 2011 by ConcerningKids.com

Child health experts are constantly trying to find new things to recommend in order to help your baby stay healthy. One thing that has been recommended by experts for decades is organic baby food. Food nowadays has a lot of risk to it, with the number of processed or chemically altered food, as well as the risk of food having been exposed to any number of hormones or chemicals that can be harmful.

Babies tend to have sensitive digestive systems, and finding food that is good for your baby can be difficult. Organic baby food is an excellent choice to offer your baby, both to keep him healthy and to reduce the risk of him being exposed to harmful substances.

But what are the benefits of organic baby food?

1: Better quality

Organic food is food that has been grown according to certain regulations, thus ensuring that the quality of the food is better overall, and the nutrients in the fruits and vegetables classified as organic are more than non-organic produce. Organic food is food that is all natural, with none of the harmful additives, preservatives, chemicals, and food colorings that can harm your baby.

Non-organic foodstuffs often have a high salt or sugar content, which can cause health issues in your baby from a young age. Focus on giving your baby the best, and protect him from harmful substances in food by giving him organic food.

2: Control

It is easier to control what you are feeding your baby if you focus on feeding him organic baby food. Many jars of organic baby food have clearly labeled on the outside what the exact contents are, while non-organic food tends to mix many things together without clearly labeling them.

The best thing to do would be to purchase organic fruits and vegetables to create the organic baby food yourself. You can boil, blend, and mash the fruits and vegetables and jar them yourself to ensure that your baby is getting the best quality food available.

3: Storage

It can often be hard to purchase a large amount of raw vegetables and fruits and store them for a long while. Fruits and vegetables tend to rot if not used fairly quickly, so purchasing organic baby food ensures that your baby’s food will stay good for a long time. You can easily store your baby’s organic food in a number of ways, such as in jars on the shelf.

You can also pour the organic baby food into your ice trays in order to freeze them. When it comes time to feed the baby, simply defrost the frozen cube of baby food, and let him enjoy.

You should always try to give your baby the food that is best for him, and organic food is definitely the best food your baby could ask for. Help your baby avoid growth hormones, chemicals, additives, preservatives, salt and the multitude of other things that can stunt his growth or cause him to grow up with health problems. Give him only the best by giving him organic baby food.

WOD – 9/24/11 – Happy Birthday Brooke Peterson!

*Share the Pain is a chance for CFM members to bring a friend to try out one free CrossFit class.  If you decide to bring a friend, please be sure to find a coach after you WOD, give us your feedback, and discuss setting up a one on one training session to further introduce them to our program!

- WOD -


Partners complete in any order:

200 Push-Ups

20 Pull-Ups

60 Box Jumps

40 Squat Thrusts

80 Sit-ups

100 Burpees

Brooke on Table Mountain in Capetown

Brooke and her boyfriend Bo

Brooke with her brothers before skydiving in CA

Recipe: No Oat “Oatmeal” – Paleoplan.com




  • 1/4 cup walnuts
  • 1/4 cup pecans
  • 2 Tbs ground flax seed
  • 1/2–1 tsp ground cinnamon
  • dash of freshly ground nutmeg
  • 1/4 tsp ground ginger
  • 1 Tbs almond butter
  • 1 banana, mashed
  • 3 eggs
  • 1/4 cup unsweetened almond milk (add more if desired)
  • 2 tsp pumpkin seeds
  • 1 handful of fresh berries (optional)


  1. Add walnuts, pecans, flax seed and spices to a food processor and pulse mixture to a course grain (make sure to stop before it is ground into a powder). Set aside.
  2. Whisk together eggs and almond milk until the consistency thickens and becomes a loose custard.
  3. Thoroughly blend the mashed banana and almond butter together and add it to the custard, mixing well.
  4. Stir in the course nut mixture.
  5. In a medium saucepan, warm the mixture on the stove until the “no-oatmeal” reaches the desired consistency; this should only take a few minutes. Stir frequently.
  6. Sprinkle pumpkin seeds and berries on top. Add more almond milk if desired.


WOD – 9/22/11


KB Complex

- WOD -

AMRAP in 15:

3 Heavy Front Squats

(Add weight each round)

400m run


Prowler Suicides


Class #11/32

Skill of the Day (SOD)


Workout of the Day (WOD)

AMRAP in 10 min:

5 Pull-Ups

7 Supermans

9 inchworms

Brad Jones

WOD – 9/21/11 – Health Problems Created From a Lack of Sleep



- WOD -

7 Rounds for time:

5 Clapping Push-Ups

7 Ring Pull-Ups

:30 max Push Press 

*Post # of PP and time

**Beginners: Scale to allow for explosive push-ups


200m Fireman Carry Races:

Switch halfway through


Classs #10/32

Skill of the Day:

KB Cleans and Goblet Squats

Workout of the Day:

3 Rounds:

10 KB Cleans

10 Goblet Squats

200m Pose Run


Health Problems Created From a Lack of Sleep



I’ve said this on many occasions but I’ll say it again. Sleep is incredibly important. It’s like the daily reset button for your body, since a lot of human biological processes happen only while you are asleep.

There is no doubt in my mind that a general reduction in the quality and quantity of sleep that people get is a primary reason for the increase in “diseases of civilization”. I’ve pointed out a few of the more significant issues in this article.

Your ability to concentrate and remember things will suffer. This is probably one of the first things to get effected when you haven’t had enough sleep. Your working memory is diminished so it will be difficult to remember little things like where you left your car keys or where you were driving to. With the reduced ability to concentrate that you’re probably experiencing, you actually shouldn’t be driving at all.

The American Academy of Sleep Medicine reports that one in every five serious motor vehicle injuries is related to driver fatigue, with 80,000 drivers falling asleep behind the wheel every day and 250,000 accidents every year related to sleep [1].

You’ll probably start to gain unwanted weight. Despite the fact that if you sleep for less hours you will actually expend more energy, you’ll also probably eat more food. You’re simply being active for more hours during the day. Unfortunately, along with this increased energy intake and expenditure is the chance that your endocrine system will become disrupted, and weaken your body’s ability to effectively manage your metabolic processes.

A reduction of sleep duration to 4 hours for two consecutive nights has been shown to decrease circulating leptin levels and to increase ghrelin levels, as well as self-reported hunger [2]. Both leptin and ghrelin are hormones that are becoming more prevalent in cutting edge obesity research.

You will have reduced insulin sensitivity. Possibly contributing to the likelihood of gaining weight, is the loss of insulin sensitivity caused by sleep deprivation, and the corresponding mismanagement of blood sugar that results from this. Some experiments have shown that getting only four hours of sleep a day can reduce insulin sensitivity in most tissues by up to 20-25% [3].

It’s not necessarily clear that insulin is a primary contributor to obesity, but insulin resistance is almost always present when reviewing symptoms of metabolic syndrome. In general, insulin resistance is not a good thing, unless it is instigated by normal and healthy physiological processes like dietary fat consumption [4].

You just won’t look as attractive. The outward physical symptoms of sleep deprivation which we present to the world will vary from person to person. Some folks get really deep bags under their eyes, or in my case my eyes themselves get very red and irritated looking. Apparently people can tell whether or not you’ve had enough sleep.

In this study [5], observers judged the faces of sleep-deprived participants as less healthy, less attractive and more tired. The researchers concluded that the facial signals of sleep deprived people affect facial appearance and judgments of attractiveness, health and tiredness.

It’s probably a sort of adaptiveness signaling mechanism. Poor sleep can be caused by an abundance of stress, and stress can signal that one isn’t well adapted or capable of thriving in their environment. Not being adapted to one’s environment isn’t very attractive to other members of your species wishing to reproduce.


It doesn’t have to be this way though. Granted some people are limited in their employment options because of shift work, or young babies keep exhausted parents up at night. But a bit of conscientious planning throughout the day can help you get the best sleep possible. It’s worth giving it a shot, your health really depends on it.

Related posts:

KidFit WOD – 9/21/11 – School Lunches


Review Deadlift

- WOD -

Deck of Cards

AMRAP in 10 min:

# on card = # of reps

Hearts = KB Swings

Spades = Burpees

Clubs = Box Jumps

Diamonds = Bear Crawls


Max Box Jumps in 1:00

School Lunches


In our opulent society we have the opportunity to literally eat something new with every single meal throughout our entire lives. Granted you’d have to be one heck of a cook pull that off or rich to afford eating out that much, but you could do it.

It doesn’t seem like a good idea to me, though, especially if you have children. Setting kids up with expectations of such vast and unnatural variety might just set them up for failure later. When they no longer have their parent’s to support their eating habits, they will turn to fast food and packaged foods to keep up with their predilection for variety.

Not to say that variety is bad – definitely not – but there is a level at which it just becomes extravagant.

So, while I show new lunches here every week, please don’t get the idea that you have to send your kids to school with something new to eat each day. My daughter eats the same things over and over and every once in a while I come up with a new idea.

Lunch Box 1:

  • Chicken soup with extra lard. I throw chicken thighs into the crock pot with no herbs or veggies since I’m allergic but normal people would add vegetables and herbs for flavor. If your chicken is not truly free range, i.e. they eat a diet of grains and soy, remove the chicken fat when the pot cools because it will be high in omega-6. I then add high omega-3 lard back to it so as to avoid eating low fat.
  • Cantaloup and avocado.
  • Lime in the soup for flavor and on the avocado to keep it from turning brown.

Lunch Box 2:

  • Sliced turkey from Whole Foods with sliced red pepper and romaine lettuce
  • 1/2 orange
  • plantain fried in lard

Holy (guacamole) Eggs –

by Katie Noel


The deviled egg’s worst nightmare!!!



A dozen eggs

1 ½ large avocados

¼ c. cilantro- chopped

¼ c. onion- chopped

handful of cherry tomatoes (I used 6 from our garden)- chopped

2 tbsp. olive oil

2 tsp. minced garlic

1 squirt of lemon juice

dash of red pepper flakes

dash of salt



1. Hardboil your eggs by placing them in a sauce pan full of cold water and bringing the water to a rolling boil.

2.Remove the pan from heat and allow them to sit for 15 minutes.

3.Move to an ice bath for another 15 minutes. This will make them easier to peel.

(Eggs that are a week+ old tend to peel easier but fresh will work too. )

4. Peel eggs.

5. Gently slice eggs in ½ placing the white on a plate and the yolk in a bowl.

6. Mix the avocado with the egg yolks and olive oil until creamy.

7. Fold in all other ingredients except the salt.

8. Spoon ping-pong ball sized dollops into the egg whites.

9. sprinkle salt over the top.

ENJOY! They didn’t even last 5 minutes in my house.


-hard boiled with love,






WOD – 9/20/11 – Listening to Your Body



Handstand Walks 

- WOD -


15 – 12 – 9:



*Bear Crawl down and back between rounds



Chuck Norris Bowl



Class #9/32

Skill of the Day (SOD):

Box Jumps

Workout of the Day (WOD):

10 – 1:

Box Jumps

Butterfly Situps

Air Squats




Listening to Your Body

Mark Sisson

Mark’s Daily Apple

Question: what does your body feel like right now? Go ahead. Take an inventory. From the toes to the head, what’s going on in there at the present moment? How’s your back? How’s your stomach? Your head? How about muscles? Your energy level and mood? Is your thinking clear this morning? Good and bad, what signals are you getting? Beyond the here and now, what’s your body been trying to tell you lately? Any changes since beginning the Challenge? Most important of all perhaps – are you accustomed to listening to what your body has to say?

Everything about our culture, it seems, discourages us from doing just that. From the commercials insisting we don’t need to put up with that headache to the glorification of binge drinking, taking a body’s hint isn’t exactly at the top of most people’s list of talents or priorities. Why live with that pesky fever when you can simply beat it back with 1000 milligrams of extra strength head-in-the-sand? Indigestion from eating that second Big Mac today? Try some Pepcid AC.

Think about it. People bring a kind of pride to pushing through the pain (and I’m not just talking about childbirth or weightlifting here). People go into work sick as dogs (my personal favorite). They knowingly ignore with the clear physiological effects of chronic stress. They eat a diet for much or all of their lifetime that leaves them sluggish and overweight. It’s only when serious illness hits that we sit up and take notice. (Ironically, sometimes serious illness teaches us how to listen to our bodies, to discover how symptoms – however subtle – can be a crucial barometer for larger issues.) The body has – and shares – its own brand of wisdom. We’d do well to heed its cues before it smacks us over the head with a club.

Too often, of course, we surrender the power that comes from reading and knowing our bodies. We unthinkingly relinquish it to doctors and other practitioners, either because we genuinely believe that theirs is the only substantive opinion or because we don’t really want to take responsibility for our health. Owning your well-being is an unofficial but essential Primal principle. Appreciating your ability to listen to your body’s signals follows from it.

In yesterday’s post, I wrote about the potential (and fun) of self-experimentation. You’re your very own guinea pig. (Oh, the possibilities…) Ultimately, however, the crux of self-experimentation is self-assessment – physical assessment to be exact. A glucose monitor can be a handy tool. A heart rate monitor is a good gadget to have. A notebook and pen (or Word document) might be an even better set of instruments, however. (It all depends upon an open and perceptive mind of course.) I’ll venture to say that your body will tell you in its own way what the machine displays. By all means, take advantage of technology, but use it to help hone your own perception. What does a certain heart rate feel like? What sensations creep up when your glucose hits a certain number?

What does a headache mean? A backache? What precipitates foggy thinking or acid reflux? What confers a sense of lightness after lunch or a good night’s sleep? What choices seem to contribute to or prevent that infamous midafternoon slump?

Think about all the sensations that your body can produce – positive and negative: fatigue, foggy thinking, dizziness, digestive issues, rapid breathing or heart beat, skin flare-ups, back pain or general achiness, stiffness, stuffy nose, neck tension, dry eyes, constipation, dry mouth, headache – and the balanced, comfortable opposites of those symptoms like a clear head, steady energy, effective digestion, relaxed muscles, and regular bowel movements. (Don’t underestimate the gratification and importance of a good poop.)

Genuine health of course isn’t just the absence of obvious negative symptoms as it’s often thought of. Living a life in line with its genetic expectations goes a long way toward deciphering the softer signs. For example, lots of folks tell me it was only after going Primalthat they were able to pinpoint food allergies or underlying chronic conditions. Going Primal finally allowed them to perceive the subtler signals that had previously been blocked out by bigger noise of a SAD, inflammation-promoting, digestion-busting diet, chronic cardio, or consistent lack of sleep. Most of us have had this experience on some level. Going Primal reveals long-term disruption we didn’t even know existed until we had the experience of living without its sources and subsequent misery.

To complement your self-experimentation or just enhance your Challenge success, learn to hone your perception skills with regular practice and keen assessment.

  • Keep a reminder with you. Psychologists often advise clients to keep a stone or other object in their pocket or on their wrist as a reminder to assess their well-being periodically during the day.
  • Stop a few times a day – a few consistent times and any time you feel a peak or valley on the horizon. Put your hand on your heart if you need an added gesture to get into the spirit of the exercise. Take an inventory of every part, but don’t just look for the bad or use the “okay” as the measuring stick for good. Identify what sensations are associated with real vitality (e.g. relaxed shoulders, soft eye expression, a bright feeling in your upper body).
  • Record the negative and positive feelings you observe. Think about what’s going on in the present moment. Where are you are? What kind of interactions and activities have filled this part of the day? What have you eaten in the last one to two hours? When was the last time you were outside? How does this compare to how you felt yesterday at this same time?
  • Compare the sensations and connections to your self-experimentation project. Are you onto something? Write it down, and see if similar conditions the next day produce the same sensations or if changed circumstances interrupt the pattern.
  • Think about where you’re at in your self-experimentation or Challenge transition. If you’ve chosen to overhaul your diet and finally ditch grains and sugar this week, the fatigue you may be feeling is possibly the low carb flu. If your goal has been to ratchet up your exercise but you’ve been overdoing it or not allowing for adequate recovery time, you might need to give yourself a rest period. The truth might be found in both the details and the big picture.
  • Get in the habit of thinking through your physical sensation. Give the body its due as part of the intellect. Like all animals, we apprehend and interpret our environment bodily as well as abstractly. Ask the body in whatever manner of speaking you’re into, what do you need now? Movement? A nap? Some fresh air or sunlight? An extra layer of clothing? Maybe just a good laugh?
  • Whatever you undertake in response, take time to read the subsequent signals.What’s changed? What happened to the old sensations? What new ones do you notice? Are parts of you affected that weren’t before? Maybe you didn’t notice any mental fogginess before, but now you realize how much clearer and sharper your thinking is after a brisk walk or a few minutes of play. Relish and repeat.





WOD – 9/19/11


Double Unders

- WOD -

7 Rounds:

7 KB Thrusters

11 Burpees



Tug of War

Split into equal teams


Class #8/32

Skill of the Day (SOD):

GHD introduction

Workout of the Day (WOD):

1 – 10 reps:


Butterfly Situps


CFM Coach Kathy Childress warming up the 12:15 class