Tuesday, December 20, 2011


  1. Rob | December 20, 2011 at 9:13 am

    This video is making its way around the Crossfit interwebs, so I thought I would share:


  2. caitlin | December 20, 2011 at 9:51 am

    Just a friendly reminder Thursday is the last day to bring things to the gym to donate to Bread for the City. Please keep the donations coming!

  3. alissa g. | December 20, 2011 at 10:48 am

    Wanted to second Mike’s recommendation from yesterday to watch the “Why We Get Fat” videos that are up on the Crossfit Journal. There is the full version or a shorter condensed version if you don’t want to watch an hour and a half of video. It’s really interesting.

  4. mike | December 20, 2011 at 12:32 pm

    Thanks Alissa for bumping my post to today. I strongly urge everyone to watch these videos. To me, they summarize nearly everything diet-related I’ve learned from our coaches and from my own investigation over the past couple of years.

    Of particular note, the videos
    —present an evidence-based case for a paleolithic diet, or, at the very least, cutting processed sugars and wheat/gluten completely from our diets;
    —debunk the “calories in – calories out” philosophy that has led most people astray for decades;
    —debunk the idea that running an extra mile or two, or counting your calories and activity level, will make you skinny;
    —explain the phenomenon I refer to as “skinny fat” (skinny limbs, little muscle, and belly fat) that is so commonly seen in the cardio room at globo gyms; and
    —explain how someone can have body fat less than 6% while eating 3,000 calories day.

    This is real, useful info people! This is the basis for everything we do.

    • train2live | December 20, 2011 at 1:22 pm

      I second that! It was an excellent, informative video. Thanks, Mike.

      Dave O

      • C.Clever | December 20, 2011 at 3:30 pm

        Thanks for sharing, definitely informative and good to see some validation from a non-Paleo source of scientifically accurate ideas which unfortunately aren’t recognized by most health authorities. Along those lines- this is an interesting presentation from a doctor who recovered from MS by basing her diet on foods that provide the vitamins and nutrients she needs. Will sound pretty familiar… http://www.youtube.com/watch?v=KLjgBLwH3Wc

  5. b-kay | December 20, 2011 at 9:05 pm

    Derek B.: 5 rounds
    Borja G.: 6 rounds + 9x deadlift*
    Matthew W.: 6 rounds*
    Michael F.: 5 rounds
    Alex M.: 7 rounds + 200m run (135-lbs.)
    Larry B.: 5 rounds + 6x deadlift* (135-lbs.)
    Aaron B.: 5 rounds +… 1x deadlift (135-lbs.)
    Steve M.: 4 rounds + 21x deadlift* (135-lbs.)
    James C.: 5 rounds + 350m run (135-lbs.)
    Jon H.: 4 rounds + 200m run (105-lbs.)
    Claire H.: 6 rounds + 350m run
    Jen O.: 4 rounds + 100m run
    Keena S.: 5 rounds + 45″ plank hold (sub: 60″ plank hold, squat; 10′ amrap)
    Robert W.: 4 rounds + 400m run (35-lb. dbs; sub: prom deadlift)
    Randy F.: 5 rounds (95-lbs.)
    Rob K.: 5 rounds +… 10x deadlift
    Josh M.: 5 rounds + 200m run
    John B.: 7 rounds + 100m run
    Glenn C.: 5 rounds + 10x burpee (95-lbs.; sub: 35x no pushup burpee)
    Terry M.: 5 rounds +.., 7x deadlift (105-lbs.)
    Brian W.: 5 rounds + 400m run (95-lbs.)
    Christine S.: 5 rounds + 350m run
    Holmes H.: 4 rounds + 350m run
    Set S.: 5 rounds (75-lbs.)
    Sandra A.: 3 rounds +… 3x deadlift (55-lbs.; sub; 1/2x deadlift; 15′ amrap)
    David S.: 5 rounds + 200m run
    Bill G.: 5 rounds +19x deadlift* (135-lbs.)
    Brian J.: 5 rounds + 350m (135-lbs.)
    Drew P.: 4 rounds +… 19x deadlift
    Ralph B.: 4 rounds + 400m run
    Ted K.: 5 rounds* (135-lbs.)
    Ty C.: 5 rounds +… 20x deadlift (105-lbs.)
    Matthew C.: 3 rounds +… 200m run (95-lbs.; 15′ amrap)
    Jen M.: 5 rounds + 10x deadlift* (75-lbs.)
    Ted D. 4 rounds +… 15x deadlift (75-lbs.)
    Kate R.: 5 rounds (75-lbs.)
    Katherine S.: 5 rounds + 400m run (65-lbs.)
    Brandon W.: 4 rounds +… 10x deadlift (95-lbs.)
    Ivy F.: 4 rounds + 10x burpee (25-lb. plate; sub: 35x no pushup burpee, overhead lunge)
    Caitlin S.: 4 rounds +… 200m run (45-lbs.; sub: 35x no pushup burpee; 15′ amrap)
    Dave R.: 6 rounds
    Chris C.: 5 rounds + 200m run
    Steve D.: 6 rounds + 25m run
    Joseph P.: 🙁 (sub: 90″ plank hold, 1/2x squat)
    Brian T.: 5 rounds
    Yoshi S.: 4 rounds + 200m (95-lbs.)
    James H.: 6 rounds + 350m run (95-lbs.; sub: 1/2x deadlift; 15′ amrap)
    Kathleen K.: 4 rounds + 200m run (55-lbs.)
    Kirsten P.: 5 rounds + 400m run
    Sean F.: 4 rounds +… 7x deadlift
    JC L.: 5 rounds + 50m (105-lbs.)
    Krishnan S.: 3 rounds +… 18x deadlift (105-lbs.)
    Danny M.: 5 rounds (95-lbs.)
    Matt H.: 5 rounds + 10m (135-lbs.)
    Jerry C.: 3 rounds + 200m (115-lbs.)
    Jeff B.: 5 rounds + 200m (115-lbs.)
    Mark Co.: 4 rounds (105-lbs.)
    Arvin G.: 4 rounds + 375m (95-lbs.)
    Jeremy M.: 4 rounds + 395m (85-lbs.)
    Daniel H.: 7 rounds + 100m (85-lbs.)
    Julie G.: 6 rounds + 200m (75-lbs.)
    Sonal M.: 5 rounds + 6x no pushup burpee (45-lbs.; sub: 35x no pushup burpee, 1/2x deadlift)
    Ryan S.: 4 rounds + 5x no pushup burpee (35-lb. plate; sub: 35x no pushup burpee, overhead lunge)
    Bryan K.: 5 rounds + 300m (30-lb. dbs; sub: 1/2x deadlift)
    Leota B.: 5 rounds +… 6x squat (sub: 35x single-leg no pushup burpee, squat)


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