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Sunday 4/20/14

Hey Bladium CrossFit Peeps!


Have you found success in CrossFit but not nutrition? Sign up for the Whole 30, 30 day challenge by Bladium CrossFit and Green Plate Kate. You will lose fat AND pr your deadlift!! Be sure to check out all the details in our Nutrition Challenge tab on the right hand side of the website.


For more details contact…

Contact Caleb or Alex at
303.320.3033 /

Contact Katie Garces AKA. Green Plate Kate / 303-641-4955


Whole 30 Header

400m x 4

*1:1 Work Rest (Rest for as long as it took you to run)


Coach Scott Olson’s Mustachio Bashio

2 Min Rest….


In teams of 3 or 4

30 Min AMRAP

1 Sand Bag Carry (Yellow 2 Yellow)*
1000m Row
60 Front Rack Walking Lunges 75/55
60 KB Press (Switch arms every 5 reps)

*Partners may break up reps as much as they needed.

** Sandbag MUST travel there and back as many times as there are partners in the group. For example. Team A has 3 partners, the sandbag will be carried down and back 3 times. Team B has 4 partners, 4 Times down and back…

*** Sandbag is encouraged to be carried by 1 person unless said person is physically incapable of moving the sandbag.

10 Things I Know About Protein That You Don’t

Guest Contributor
I work in the supplement industry and have for the past decade. If you’re saying, “Big deal, me, too,” then you can stop reading right now. For the rest of you, I’m betting that I can tell you ten things about protein that you don’t know.


1. There’s No Such Thing as Undenatured Whey Protein

Here’s a fact: all whey protein sold in the United States needs to first be pasteurized. Even at the lowest temperature, that means subjecting the whey protein to a level of heat that will cause changes in some of the fractions. This doesn’t mean that the protein is useless or won’t give you all of the benefits you see touted in advertisements and studies. It just means that undenatured is a meaningless concept when we’re talking about whey protein sold legally in the United States. So unless you’re clued into the whey protein black market or some whey protein-selling crime syndicate, you’re not getting undenatured anything.


protein, whey protein, aminos, hydrolized, grass fed, GMO, cold filtered


1.5. If Your Favorite Brand Sells Bioactive Peptides, Find a New Brand

Bioactive whey peptides are protein fractions that cause a measurable biological response in the body. Maybe it’s enhancing the immune system or increasing pumps (for the gainz). Those peptides come from protein. They come from the protein you buy from that same company.


See, every pound of protein might sell for $5 at the manufacturer level, but it also might contain $10 worth of peptides in 1/10th of the weight. So they strip all of those awesome peptides out, thereby losing .50c from the protein itself, but in the process they earn double the money from the sale of the peptides they removed. You get the completely denatured protein (stripped of every biologically active peptide they could mine), and they sell you back the peptides in another product (or in the same product, claiming that they have “added peptides”).


2. Cold Filtered Whey Is Still Heated

“But my whey can’t be denatured from heat, it’s cold filtered,” I hear someone saying. That’s nice. But cold filtered is the actual filtering process that concentrates the whey into the final percentage of protein (typically +80%). The filtering has nothing to do with the fact that most manufacturers who “cold filter” their whey are still flash pasteurizing it at the highest possible temperature beforehand. Why? Because it only takes fifteen seconds to flash pasteurize whey and it takes fifteen minutes to pasteurize it at the lowest heat levels. So you can produce more whey if you only take 1/60th of the time at this stage of processing.


3. GMO/Grass-Fed Laws Are Stricter Overseas

Oh, so your whey comes from New Zealand, and you’re bragging about it being non-GMOand free range and all that good stuff? Guess what? All whey from New Zealand is going to be non-GMO and free range. Their laws are far stricter than the ones in the good ol’ United States, so it’s a bit redundant to talk about how great your New Zealand whey is when every gram of dairy the country produces is just as good. I lived in Auckland, New Zealand, and I’ve been to the dairy farms, and you’re from Maine, so you’re probably going to have to take my word on this one.


4. No Studies Ever Compared Grass-Fed Whey to Grain-Fed Dairy

Don’t get me wrong, I believe that grass-fed dairy (and beef for that matter) is superior to grain-fed. But there are no direct studies comparing them in athletes or in an exercising population. There is tons of evidence showing grass-fed animals (and their meat products) are healthier, but none on dairy in athletes. It makes a much bigger difference with meat, where the fat content can be radically altered by diet, or even with whole fat milk. But with a good whey protein, we’re talking about a gram of fat per serving. So while I still prefer grass-fed (everything), this is based more on inductive reasoning than hard and fast studies that examine these parameters in athletes.


protein, whey protein, aminos, hydrolized, grass fed, GMO, cold filtered


5. A 100% Hydrolized Whey Protein Doesn’t

I’ve seen studies that use thirty to forty percent hydrolyzed whey and spoken to the authors. It’s inedible. The reason for this is the fact that breaking down (hydrolyzing) protein is exactly what happens during the digestive process. Protein that has been 100% broken down will not stay together in any form (think about it, what would a slab of steak look like after your stomach has digested 100% of it – now imagine it as a powder). Those “100% Whey Protein Hydrolysate” jugs you see at the local nutrition chain are actually a lot lower. The “100%” claim comes from the fact that the entire jug contains hydrolyzed whey protein (no other types of protein or whey), and that protein itself has been hydrolyzed 2% (or 5% or whatever). So it’s all (100%) hydrolyzed – but only by a few percent.


6. Your Amino Acids Probably Come From Dead Kittens

Ok, I’m exaggerating – but not by much. The most popular form of amino acid production is through the chemical synthesis of keratin, which requires far fewer steps (and is therefore less costly) than other methods. Keratin is abundantly supplied in hair, nails, claws, and fur. Short of staking out every hair and nail salon in China (where most aminos are sourced), producers instead make them from animals whose pelts are not good enough to use for clothing. So maybe the pelt was damaged in the slaughter process or some other horrific industrial accident. That pelt is worthless as clothing, but can still be used to synthesize leucine (or whatever). I’d estimate 95% of manufacturers are using this process or a similar one, and I’m really good at estimating horrific, awful, stuff like this.


7. Twenty Grams of High-Quality Protein Is Usually Enough

Selling more protein makes the manufacturer more money, and having a huge protein-grams-per-serving count on the label helps them win fans in the bodybuilding community. But nearly every study that looks at a decent protein source, like egg or whey, usually concludes that the additional stimulation of myotropic (muscle building) or recovery factors isn’t greatly enhanced after twenty grams.


8. Worthless Aminos Are Often Substituted for Expensive Proteins

Within the industry this is known as protein spiking. Cheap aminos like glycine are used to pad the protein content of otherwise expensive whey. So if a pound of whey comes in at $6, and a pound of glycine is a $2, maybe two to three grams of the latter are put in the former. Since it’s an amino and not a whole protein, it’s providing those grams at a much lower cost, and doesn’t appear on the label as another protein form, thereby allowing the manufacturer to still (legally) claim “100% whey” or “100% casein.” I know of one brand that uses creatine (technically an amino) to spike their protein, which as a bonus is super-easy to flavor. Their protein is delicious. Now you know why.


protein, whey protein, aminos, hydrolized, grass fed, GMO, cold filtered


9. Twenty Grams of Protein Usually Isn’t

Protein bars are notorious for under-dosing protein and overstating the amount on the label. This is a bit of an open secret in the industry, and although powders are better, they’re still under-dosed in a lot of cases. Naturally, the yummy carbs are the exact opposite – you’ll find far more in the bar than you see on the label.


9.1 Twenty Grams of Protein Usually Isn’t (Part Two)

Hydrolyzed collagen is technically protein. But it doesn’t build much muscle, and it has a biological value of virtually nil. I’m talking about the stuff we’ve been seeing in gels and goops for the past decade (allegedly, there are some recent forms that aren’t useless, however it’s unlikely that your favorite brand is using them). Gels are obviously the worst offender here, but those little protein shots are pretty bad also.


10. Most Protein Comes From the Same Place(s)

If you were to walk the aisles of your local supplement retailer, you’d see dozens of different brands of protein. But if you were to see the actual manufacturers of the protein itself (the people all of those brands are buying it from), you’d see far fewer companies. There are probably ten major players in the field of powdered protein, and that’s being generous. They’re not just huge; they own other companies that we think are huge.


Glanbia, for example, produces a lion’s share of the dairy products in Ireland. They’re a billion-dollar company, they own BSN as well as Optimum Nutrition, and they do contract manufacturing for tons of other companies, both big and small (well, medium). So, when you see Brand X Casein and the store house brand and BSN and ON, all sitting next to each other, there’s actually a good chance that the protein in the jugs is identical. And Glanbia is the manufacturer behind the most popular protein brand(s) in the CrossFit world, if we’re keeping score at home.


Photos courtesy of Shutterstock.

Saturday 4/19/14

Hey Bladium CrossFit Peeps!


Have you found success in CrossFit but not nutrition? Sign up for the Whole 30, 30 day challenge by Bladium CrossFit and Green Plate Kate. You will lose fat AND pr your deadlift!! Be sure to check out all the details in our Nutrition Challenge tab on the right hand side of the website.


For more details contact…

Contact Caleb or Alex at
303.320.3033 /

Contact Katie Garces AKA. Green Plate Kate / 303-641-4955


Whole 30 Header

Capture The Med-Ball

In Teams of 4
Row 2000 Meters
150 Wall Balls
100 Power Cleans 135/95
50 Pull-Ups
Prowler Push 185
* Each Partner Must Push Prowler 50 Steps

11 Reasons Why I Take My Shirt Off When I CrossFit

by bencrookston | April 7, 2014 12:02 am

11 Reasons Why I Take My Shirt Off When I CrossFit[1]

1. My Shirt Chokes Me During Tiring Met-cons

When I’m in the 5th minute of a WOD and I’m kipping and snatching[2] my brains out, the last thing I want to be thinking of is the tri-blend shirt-noose that’s aggressively massaging me into asphyxiation. To be sure, I enjoy breathing. I also prefer exercising intensely with a maximal amount of oxygen coursing to my cerebrum. Tossing the shirt into the bleachers makes keeping the ol’ trachea highway traffic-free just a bit easier.

2. You Have to “Go Hard” When Your Shirt’s Off

If you take your shirt off in the gym, you’re gonna draw looks. Period. Maybe because you’re smelling like last night’s tamales, maybe because you have the curious body type of a conehead, or maybe because you suddenly are storming around wide-winged like Jax from Sons of Anarchy[3] – regardless of reason, the eyes are on you.

While many struggle with motivating themselves and getting amped up enough to put their best effort forward on a daily basis, a shirtless individual cannot relate to these struggles. A shirtless individual’s most lackluster effort resembles a shirted individual’s personal storming of Normandy. It is relentless, passionate, and sometimes even over-bearing.

Simply put, when the t-shirt goes to the ground, you may as well be throwing down the gauntlet. Game on. Time to PR[4]. Doing a casual set of bicep curls or air squats is simply out of the question. You’ve just made a public service announcement that you’re going to workout till you pass out. Bystanders be at the ready — this dude is going HAM!

3. I’m a Devout Practitioner of Shirtless Meditation

3. I’m a Devout Practitioner of Shirtless Meditation[5]
As an unofficial leader in the neo-transcendental religion of shirtless meditation, I find it my daily duty to remind possible parishioners of how liberating and sacred it is to bestow your skin whilst in the throes of deep training practice. The shirt, it seems, is yet one more barrier between our souls and the Mighty One above. Simple removal of your top layer of fabric is like instantly climbing a few steps closer to nirvana. It’s like a cheaper version of tithing with an ancillary benefit that you get to see where your money’s going.

If you’re interested in learning more or joining this shirtless movement, click here[6].

4. It Helps Me Strike Fear into the Barbell

A heavy barbell can be a daunting thing. Load 300+ lbs onto some iron and a perfect storm of self-doubt and defeatist thinking is liable to start brewing inside your loins.

By taking your shirt off and bearing it all, you’re letting the barbell know that you are not intimidated by its placid, faceless mocking. While some people may scoff at this personification of a barbell, I assure you those people have never encountered and/or experienced a heavy clean & jerk crushing their spirit and landing on top of and perpendicular to their windpipe.

In fact, they’ve probably never even done a clean & jerk.

Maybe they’ve never seen a barbell.

Then again, it’s not about them. It’s about the barbell.

Take the shirt off, make the bar whimper.

5. Going Shirtless Keeps Me Young

I was born naked and free. And, as every minute passes in my life, society tries to dress me up, smite out my childish spirit, and dampen the joy naturally effervescing from my pores. Tossing my American Apparel to the wind allows me to reconnect with the infinitely optimistic Power Ranger inside me and channel their rainbow super strength to dominate in my workouts. Just as the application of some moisturizing creams are advertised to “take 10 years off your face,” stripping your bod of shirtly bondage immediately takes 20 years off your mind.

Be youthful, my friend. It’s Morphin Time!

6. I Care About My Shirt

6. I Care About My Shirt[7]
Somehow, a couple years after college, all of the disgusting, sleeveless-down-to-the-nip shirts I used to wear to the gym were thrown out. Whether ex-girlfriends discarded them or they disintegrated into sweat-drenched dust, they’re gone. And in their stead are a bunch of new shirts. Pearly white shirts. And Bounty bright shirts. These shirts I don’t want to ruin. These shirts are perfectly good as casual wear that can be dressed up and worn into semi-trendy establishments in the evening. These shirts were not cheap.

By removing my shirt pre-workout, I am simply adding life to the longevity of the threads in my shirt and being a diligent and considerate young professional. This way, when I’m in the club and my hands are touching the sky to Beyonce’s “Drunk in Love,” the dancers adjacent to me will not be wondering if I rubbed my armpits in a cocktail of formaldehyde, urine, and G2.


7. Going Shirtless Increases Testosterone

Unofficial early statistics have reported that removal of the shirt prior to intense exercise increases free testosterone in the body by at least 34%. This means Hulk-style gains as soon as that v-neck comes off. And, while these studies are in their nascent and inconclusive stages, the preliminary evidence is quite compelling.

If you’re looking for more anecdotal proof of this phenomenon, look no further than the CrossFit Games[8] as an example of what taking off your shirt in a workout can do for you. Notice anyone on the podium wearing a t-shirt? Didn’t think so. The only things on that stage are washboard abs and high-volume intensity. Booyah.

Apparently, ripping your top off is about as effective as taking a regular trip to Balco – minus the tabloid scorn, expensive and exhausting legal hearings, and unsightly needle marks.

Mr. Rodriquez, sorry this news didn’t come out earlier.

8. Shirts vs. Skins: The Game of Life

8. Shirts vs. Skins: The Game of Life[9]
In my view, every day at the gym is a game; like any semi-organized pick-up game, there are two teams. In order to most cost effectively separate the two opponents, we establish alliance via our uniforms – shirts vs. skins.

For some reason, I’m always on the skins team and we always win.

If you’re interested in joining our squad, we’re recruiting. In fact, our warm-up uniform was just released to the public!

**Important features about your new uniform:

  • Their blue magic brings out the blue…brown, green, hazel, or gray of your eyes
  • They’re perfectly comfy and the supple cotton is tailored to look and feel amazing on bods of all types
  • They safely and securely cage the animal inside so you don’t peak too early in an inappropriate environment causing undue attention in the streets
  • Most importantly, they’re patently engineered to come off easily so you can get your He-Man on when you need to

Look forward to seeing you out there, Champ!

9. Going Shirtless Avoids the Loathsome Wet Rag

I have no stronger peeve than an un-wrung rag nestled in the bottom of the sink. It turns out that wet cotton has a witch-like property to conjure up the smells of fermented goose droppings blended with mothballs. This stench could put down a rhino.

A sweat-soaked Dri-FIT is just like that un-wrung rag.

Think about putting that shirt in your dirty laundry. Think about the mold that will grow as it rests on the bottom of your bin. Think about when you go on vacation and accidentally leave that shirt in the bottom of the laundry baking into a cesspool of bacteria and bile. Think about the diseases you’re unnecessarily bringing into your home…

It’s like living in Contagion[10], but Matt Damon is not here to save you.

10. Going Shirtless and Living Dangerously

10. Going Shirtless and Living Dangerously[11]
Taking off your shirt while you workout is another way of saying, “Danger is my Middle Name.” In a gym world where MRSA inhabits 70% of possible surfaces, the shirtless exercise enthusiast is a renegade warrior throwing the middle finger to the air. You’re practically Rambo plowing your way through the jungles of Vietnam, laying waste to everything in front of you.

No bulletproof vest needed when you have a natural plate of armor hiding underneath your shirt.

11. Going Shirtless: Because I Want To

In all honesty, keeping my shirt on in a workout would be an act of self-loathing. I love myself and I was raised to love myself. If I kept my shirt on, I not only would be deferring my self-love, but also offending my mother who worked so hard as a parent to imbue me with such confidence and self-belief (thanks Mom!).

While I believe one need not rationalize their shirtless gym antics, I will offer up this airtight logic for any affronting party:

I love my mother, thus, I take my shirt off when I workout.

How’s that for an argument, Mr. Descartes?

Well, I think that pretty much sums it up. If you have any additional reasons for donning your shirtless chassis mid-workout —post to comments. If you have a special someone (or three) in your life that could benefit from these knowledge nuggets, please remember: sharing is caring.

“11 Reasons Why I Take My Shirt Off When I Workout” first appeared at[12]. Follow Ben and his team on Twitter at @TrainHeroic[13].


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  2. snatching:
  3. Sons of Anarchy:
  4. Time to PR:
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  6. click here:
  7. [Image]:
  8. CrossFit Games:
  9. [Image]:
  10. Contagion:
  11. [Image]:
  13. @TrainHeroic:

Source URL:

Copyright ©2014 Tabata Times unless otherwise noted.

Friday 4/18/14

Hey Bladium CrossFit Peeps!


Have you found success in CrossFit but not nutrition? Sign up for the Whole 30, 30 day challenge by Bladium CrossFit and Green Plate Kate. You will lose fat AND pr your deadlift!! Be sure to check out all the details in our Nutrition Challenge tab on the right hand side of the website.


For more details contact…

Contact Caleb or Alex at
303.320.3033 /

Contact Katie Garces AKA. Green Plate Kate / 303-641-4955


Whole 30 Header

500m Row


2 Rounds
10 High Pulls w/ Light KB
10 Good Mornings w/Light KB
50 Face Pulls W/Band

Hotshots 19″

6 Rounds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
Run 400 meters

M1: 115/80
M2: 95/65

4 Common Kettlebell Swing Errors Made by CrossFitters

by cfwhrob | April 9, 2014 10:00 pm

4 Common Kettlebell Swing Errors Made by CrossFitters[1]
The kettlebell[2] is a common tool in the CrossFit arsenal. Every box has a collection of them, and I suspect any garage CrossFitter[3] has a few lying around as well. After all, they are a “hand-held gym” with many versatile options. Sadly, this ancient strength tool and its common exercises are often overlooked, underestimated and quite often sloppily performed. The most widely used kettlebell exercise used in CrossFit is the swing. Unfortunately, however, the swing is very often performed inefficiently, which limits the benefits and ultimately can lead to serious injury. Many CrossFitters and CrossFit coaches quickly see the complexity of Oly lifts, but consider the swing to be a simple movement. However, as they say in within the RKC Community[4], the swing is an inch wide and a mile deep.

Many CrossFit boxes and coaches use American swings as their default kettlebell movement or exercise. While much has been written about the safety and/or validity of this exercise, for the purposes of this article, I will not get into that debate.

The problem with only introducing the American swing is the lack of proper progression. The coach or athlete is missing out on prerequisite movement which the athlete should be able to perform: a proper KB Deadlift first, proper Russian swing second, then proper Hybrid swing (which is a forehead high swing).

From a coaching perspective, the athlete has mastered these swing progressions before they progress to the American swing. And of course, that is provided they can demonstrate good thoracic mobility[5] and proper core stability[6].

Below are some common mistakes with corrections that can be applied to any swing variation.

Quadzilla Swing

Quadzilla Swing[7]

[M]any CrossFitters will turn their swings into a quad dominant, “squatty” swing. The quads are secondary movers in the swing.

The kettlebell swing is a hip hinge just like a deadlift[8]. It is maximal hip flexion with minimal knee flexion. The squat is maximal knee flexion and minimal hip flexion. However, many CrossFitters will turn their swings into a quad dominant, “squatty” swing. The quads are secondary movers in the swing.

We must load the glutes and hamstrings for a proper powerful swing. To correct this common error, regress back to the KB deadlift to groove the hip hinge. Or you can do a wall reach: stand with your back to the wall, then shuffle forward an inch or two. Reach your hips back to the wall and just touch the wall with the butt. Shuffle farther forward and repeat, making sure to keep your feet fully planted for each wall touch performed.

Happy Feet Swing

Power begins with connection to the ground. Many athletes, when swinging kettlebells, do not properly “grab” the floor with their feet. The resulting visible errors are the toes and/or heels coming off the ground. Perhaps even worse, the feet may physically move around.

To correct this, envision driving your feet flat into the ground. Your heels, toes and balls of the feet should be connected to the ground. You should feel like you are going to leave footprints an inch deep on the mat. Create a much more powerful and efficient swing by “jumping” into the ground.

Meat Head Swing (Front Raise Swing)

Meat Head Swing (Front Raise Swing)[9]

The work of the kettlebell swing is the extension of the hips; once that happens, the bell then floats into place.

Early arms occur when an athlete pulls the bell upward prior to full hip extension. The arms and shoulders become too active trying to pull the bell to a desired height. You can also observe the bell drooping rather than being an extension of the hands. As we say in CrossFit, this creates a core-to-extremity violation. Understand that the hips drive the bell. The goal should be to extend the hips powerfully prior to the arms moving. The work of the kettlebell swing is the extension of the hips; once that happens, the bell then floats into place.

To fix this, delay your arm movement by keeping your elbows on your ribs through the hip extension. Imagine that your arms are tied to your trunk. And again, practice the kettlebell deadlift: place the bell between the heels, hinge hips keeping arms on your trunk, grab the bell and stand up without letting your arms come off your trunk.

Uncommitted Swing

All the power from the swings should come from the hips, making the full extension of the hips and knees critical. The hips and knees should not be soft at the top of the swing. Think of it as a vertical plank.

To fix, stand up hard by driving feet into the ground. Make certain that at the standup position the knees are pulled up, abs are braced for a punch and butt is pinching a penny. To help train this, do a kettlebell deadlift, making sure that you are standing tall and all the above are engaged. Commit to standing tall and strong.

Video yourself and see if you are doing any of these things in your swings. Apply these corrections and you will see that you can become more efficient and powerful, and you may just find that you could apply some of these tips to other movements as well. Remember that movements are an inch wide and a mile deep! Swing away!

Tags: Rob Exline[10], CrossFit West Houston[11], kettlebell[2], garage gym[12], RKC Community[4], thoracic mobility[5], core stability[6]
  1. [Image]:
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  4. RKC Community:
  5. thoracic mobility:
  6. core stability:
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  8. The kettlebell swing is a hip hinge just like a deadlift:
  9. [Image]:
  10. Rob Exline:
  11. CrossFit West Houston:
  12. garage gym:

Source URL:

Copyright ©2014 Tabata Times unless otherwise noted.

Thursday 4/17/14

Hey Bladium CrossFit Peeps!


Have you found success in CrossFit but not nutrition? Sign up for the Whole 30, 30 day challenge by Bladium CrossFit and Green Plate Kate. You will lose fat AND pr your deadlift!! Be sure to check out all the details in our Nutrition Challenge tab on the right hand side of the website.


For more details contact…

Contact Caleb or Alex at
303.320.3033 /

Contact Katie Garces AKA. Green Plate Kate / 303-641-4955


Whole 30 Header



400m run x 2
1:1 Work Rest Ratio

Rest 2 Minutes…

Deck of Cards
Grab a deck of playing cards.
The suit represents the exercise. (i.e. Hearts=Burpees)
The number represents the reps. (Jack=11 Queen=12 King=13 Ace=14)

Jokers=5 reps of each exercise
Hearts: Push-ups
Diamonds= Kettlebell Swings


300 M row x 2 (Sprint)

3 Minute Goblet Squat Hold

2 Rounds
10 Russian KB Swings
3 Wall Walks

4×4 Bent Over Row
*Find a heavy 4 rep

Odd: 10 Front Squats 135/95
Even: 10 Ball Slams 40/30

M1: 115/80
M2: 95/65
M-Comp: 185/125 & 50/40

Free Money: Fitness Through a Financial Lens

by Kristy Parrish | April 11, 2014 12:30 am

Free Money: Fitness Through a Financial Lens[1]

My hope is to endure an experientially rich life with a level of fitness that transcends the gym and health that transcends our healthcare system.

The title says it all for this article. Fitness and health are free money. They’re out there for you to take, and all you need to do is have the discipline to grab them. I often tell clients and patients that the more physically capable you are, the more opportunity you have to enjoy life at a higher level. Much like the more money you have, the more opportunity you have to enjoy certain things in life that you couldn’t if you had less money. The more your body can adapt to its surroundings, the more interesting you can make your surroundings. The bottom line is that people who develop themselves physically open themselves up to a world of possibilities and experiences.

However, there is more to this article than just the motivational component to obtaining fitness. This article is also meant to provoke thought and action in creating a sustainable, long-lasting revenue stream of health and fitness.

My Life Change

My Life Change[2]
Fitness has transformed my life, re-shaping me physically, mentally, and emotionally, and it continues to do so as I continue to expand my landscape. Fitness – specifically CrossFit — has put me in races that I never thought I would run; taken me to summits of mountains that I never thought I’d see, on top of rocks I never thought I could climb, surfing waves I never thought that I could surf; and helped me take on so many other physical challenges that would have never been possible without the time I have spent in the gym.

However, that’s only one side of the coin of impact that fitness and health has had on my life. Fitness has also connected me with people whom I never would have known and opened my eyes to a community[3] that has sustained me.

The physical and mental pain has armed me with compassion. The moments of intense fatigue have given me the energy to smile confidently when my former self would sink in defeat. Learning new skills and being crushed by workouts has granted me humility, self-awareness, and the ability to solve problems in the face of duress.

The moments of silence after a brutal workout have introduced me to self-reflection and introspection. Most of all, my experiences of self-conflict during challenging workouts have eliminated a fear of adversity from my life.

The riches of sustaining a fit and healthy life are many.

Since early 2008, I have trained and coached in CrossFit. I have cashed in on many of the gifts that fitness and a health-centric lifestyle can bring. My personal mission, and the aim of this article, is to create sustainability to this lifestyle — or “fitness financial plan,” if you will. My hope is to endure an experientially rich life with a level of fitness that transcends the gym and health that transcends our healthcare system. I hope the next few paragraphs can allow you a different vantage point from which you can view your own journey through life and fitness.

Assess Your Plan

Assess Your Plan[4]

If we take precautions when dealing with our finances, wouldn’t it make sense to do the same with our health?

What does your fitness financial plan look like right now? Is it sustainable long term or are you going to go broke through chronic or acute injuries[5]? Who’s in charge? If it’s a CrossFit coach[6] – do you trust him/her as much as your accountant? Do you ever ask him/her why they plan things out the way that they do or if they even have a plan?

If we take precautions when dealing with our finances, wouldn’t it make sense to do the same with our health? If you don’t take the time to figure this stuff out and make sure your fitness and health are straightened out – take a wild guess where those finances are going…


Are you running low in your savings account? Do you even have a savings account? We all need to start somewhere; today is your day to start accumulating fitness funds.

Shame, insecurity, and excuses put zero dollars in your pocket. These things will not put any fitness or health in your life. Humility, determination, and perseverance are the avenues to sustainable success.

Oh, and also – consider chronic and acute injuries a depletion of your savings account. These things in excess can lead to bankruptcy and are the complete opposite of what we are trying to do through a training program. Injuries happen, yes, but they should not be an expected commodity of your fitness facility. If you’re going to get hurt, at the very least have it be while you’re doing something cool — kipping pull-ups[7] and rounded-back deadlifts[8] are not cool enough to permit injury. Plan your training accordingly.

Become a Fitness Capitalist

Become a Fitness Capitalist[9]
How are you spending your fitness? Do you have any goals outside of the gym?

I think we could all agree on how sad it is to watch someone who is so fixated on gaining financial wealth that they completely miss out on what life is really all about – the journey, the friends, the family, the experience. Are you just accumulating more and more gym-constrained “fitness”? Have we warped fitness into a checkbox or quota of workouts for the week, time on a treadmill, body fat %, “Fran” time, or back squat[10] PR? Is there a point to that? Are we just working out to be better at working out? Or is it to expand our horizon of experience through real application?

[A]pplying skills, strength, and endurance outside of the gym has amplified the significance of the time that I have spent training.

Maybe those checkboxes will fulfill you and that’s completely fine. But in the last couple of years of my life, I have realized that I developed the most satisfaction with my training when I began shaping it around my life experience through incorporating new sports, skills, adventure, and exploration. Previously, I had designed my life around my training – feeling like a failure if I missed a workout, didn’t hit a PR, or wasn’t progressing in gym-specific athletic challenges.

Workouts in the gym have no doubt had a tremendous impact on shaping who I am as a person. However, applying skills, strength[11], and endurance outside of the gym has amplified the significance of the time that I have spent training. After all, is that not what CrossFit is all about? Real function. Real application.

Root of Happiness? Nah.

Root of Happiness? Nah.[12]
Much like the truth that our society has seen over and over again – money is not the key to happiness – there are a lot of miserable rich people in our world. However, neither is 6% body fat, or eating zero carbs, or even putting up a PR or a great time in a workout. Those things are awesome and can be huge components of living a happy life; however, if you’re placing your worth as a human being in those things, you’ll end up very lonely, confused, and frustrated — wondering why no one seems to be looking at your abs or WOD times. Most often, that’s when people start posting “selfies” and lifting pics to make sure everyone sees their hollow progress towards a goal that they don’t even really understand themselves.

Happiness is a product of healthy living. While fitness is a pivotal component of healthy living, it is just that – a component. If you are overly focused on your own physique or athleticism, you might be missing the other, equally important pieces to the puzzle of health and happiness. One of the biggest pieces of that puzzle is community. If you’re so caught up in the competition against other gym members, or your own self-conflict because you are not at the fitness level you want to be and end up isolating yourself, you are missing the point of CrossFit. The journey, the learning, the application, and — most of all — the people are what CrossFit is all about. Not your PR.

Take Action

If you were to write down life achievements that you would want engraved on your tombstone, do you think any of them would have a dollar sign next to them? Unless you have been listening to way too much Jay-Z, I don’t think so – or at least really hope not. How about life achievements pertaining to physical experiences?

[I]n the last couple of years of my life, I have realized that I developed the most satisfaction with my training when I began shaping it around my life experience through incorporating new sports, skills, adventure, and exploration.

I recently did this exercise and oddly enough, even after I have spent thousands of hours training, competing, and coaching in and out of CrossFit gyms, none of them had anything to do with weights, PR’s, or strict muscle ups. I understand that there are many people who want to compete in CrossFit. I’m not discouraging that in any way – all that I’m saying is that you need to take a long look at what your real aspirations are. If you happen to write down “Become the fittest man or woman on earth,” then you better chase that – as fast as you freaking can. But, for those of us who are aspiring primarily to enhance our lives through fitness, it may be time to start re-evaluating our fitness financial plan and make the necessary adjustments to move forward with a more effective and sustainable line of action.

Tags: Matt Smith[13], community[3], injuries[5], coach[6], kipping pull-ups[7], deadlifts[8], back squat[10],  strength[11]

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  11. strength:
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Copyright ©2014 Tabata Times unless otherwise noted.

Wednesday 4/16/14

Hey Bladium CrossFit Peeps!

Have you found success in CrossFit but not nutrition? Sign up for the Whole 30, 30 day challenge by Bladium CrossFit and Green Plate Kate. You will lose fat AND pr your deadlift!! Be sure to check out all the details in our Nutrition Challenge tab on the right hand side of the website.

For more details contact…

Contact Caleb or Alex at
303.320.3033 /

Contact Katie Garces AKA. Green Plate Kate / 303-641-4955

Whole 30 Header


You guys are doing so many things….


1000m Row
3 Rounds
10 Lunge and Twist
Tin Man walk end of court and back
10 KB Sumo Deadlift High Pulls Light KettleBell

3×6 Back Squat @ 75%

For Time
50 KB Box Step Ups (25 R/L) Yellow/Green
50 HR Push-Ups
100 Double-Unders

Tuesday 4/15/14

Hey Bladium CrossFit Peeps!

Have you found success in CrossFit but not nutrition? Sign up for the Whole 30, 30 day challenge by Bladium CrossFit and Green Plate Kate. You will lose fat AND pr your deadlift!! Be sure to check out all the details in our Nutrition Challenge tab on the right hand side of the website.

For more details contact…

Contact Caleb or Alex at
303.320.3033 /

Contact Katie Garces AKA. Green Plate Kate / 303-641-4955

Whole 30 Header

10 Min EMOM
Shuttle Sprint
*Yellow 2 White AND Yellow 2 Yellow

With a running clock

12 Min AMRAP
10 Wall Balls
10 Push-Ups

2 Min Rest

12 Min AMRAP
10 Pull-Ups
10 Sit-Ups

Parking Lot/Field/Court Sprint x 2

2 Rounds
5 Wall Squats
10 Leg Swings /Leg


15 Strict Press w/Empty Bar
15 Push Press
15 Push Jerk

15 Minutes to complete

5 Walks w/yoke
10 Stone 2 Shoulder
20 Fat Bar Deadlifts

*This is a day to discover and play with these new movements. You will need to figure out weights that you can do but are challenging.

10 Min AMRAP
15 Thrusters, 75/55
12 TTB
6 Calories Row

M1: 65/45

3 Common Myths About Personal Training

by J. Humenay | April 13, 2014 10:00 pm

3 Common Myths About Personal Training[1]
Unlike peddling away for hours on an elliptical machine, giving the person next to you a run for their money on a treadmill, or developing a good sense of rear rash from spinning or rowing[2], HIIT training[3] requires significantly more brain power (as well as physical effort). In fact, that’s one of biggest reasons many would-be-athletes let fear get the better of them and never set foot in a CrossFit box, much less attempt to figure out what all of those movements are referenced in Googled WODs. But with the right match of coach[4] and client, the sky is the limit.

But what if you’re not new to the HIIT world? What if you get your rear in gear at a CrossFit box several times a week and can recite Fran and your times for her without a second thought? Surely you’d have no use for a trainer.

Myth #1: “It’s Too Expensive.”

No matter how great your class is, it’s still a class, and the coaches need to spread their attention wider than the person who has eyes on you.

Now, it’s true. Hiring the eyes of a professional to go one-on-one with you isn’t the least expensive option when it comes to training. That said, injuries[5] are more expensive. Accidents are even more expensive. Getting into a bad habit with some of the CrossFit required lifts can not only be detrimental to your lifting capacity, but also your health. HIIT training is a serious sport and one of the biggest complaints and fears is of injury. While not all injuries can be prevented, having a set of eyes that will completely focus on form and pick out flaws to work on can be extremely helpful in avoiding injuries. Even with the best medical insurance on the planet, a serious injury can have long lasting effects beyond the gym floor. While “no pain, no gain” is true, not all pain is necessary. Avoiding injuries that could inhibit your ability to enjoy life is a worthy investment. 

Coaches can also be very helpful in rehabbing an athlete from an injury or illness. The temptation is always to dive back in and push too hard. Sometimes it’s handy to have someone else holding the reins. No matter how great your class is, it’s still a class, and the coaches need to spread their attention wider than the person who has eyes on you. Most trainers also offer at least one free meet-and-greet type session where you can see if you are a good match. We always tend to find ways to work out funding for things that we see as invaluable to us. For athletes (budding or experienced), a good coach is platinum in the bank.

Myth #2: “All They Do Is Yell at You.”

Myth #2: "All They Do Is Yell at You."[6]
Maybe you’ve watched The Biggest Loser[7] one too many times, but most teachers don’t get anywhere with yelling — even if it’s a second grade teacher. Unless, of course, that’s the personality type you need.

Most valuable coaches and trainers are in the business because they are inspired to help people on some level[8]. Find a trainer who wants to help you reach your goals.

Just like it’s valuable to have that second set of eyes on your form when lifting, it’s equally valuable to have that resource in your corner when you don’t think you have another round in you, or when you need to ask questions to clarify movement standards. The right coach is part educator, part personal cheering squad. 

Myth #3: “If I Hire a Trainer, I’ll Magically Reach My Goals.”

Myth #3: "If I Hire a Trainer, I'll Magically Reach My Goals."[9]

Don’t overlook the value of an outside set of eyes, whether you’re new or experienced.

Um… no. Writing a check doesn’t make you any more fit. You can’t buy fitness, no matter what your goal. You can buy plastic surgery and fake it, but actual “fitness” is not for sale. If you’re new to the HIIT training world, hopefully gaining confidence in the movements will translate over and you’ll be able to do the work outside of sessions, either on your own or in a group setting[10]. Maybe the results will inspire you to do even more and reach even higher. Goals change all the time. If you’re not new to the workout world, then there is a good chance you have a goal already that you’ve been working towards. The guidance of a coach might make it more attainable, but you have to put in the work. 

Trainers or personal coaches can be a great resource when you’re on the edge of burn out. The accountability is beyond that of a workout buddy, and often times they have heard of events or competitions you haven’t yet that might just get that spark going again.

Don’t overlook the value of an outside set of eyes, whether you’re new or experienced. After all, you’re investing in your future[11].

See more of J. Humenay’s writing on her blog,[12]. 

Tags: J. Humenay[13], rowing[2], HIIT[14], coach[4], injuries[5], community[15]

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  8. they are inspired to help people on some level:
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  11. you’re investing in your future:
  13. J. Humenay:
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Copyright ©2014 Tabata Times unless otherwise noted.

Monday 4/14/14

Med Ball Toss
Hand Stand Push-Up


1000m Row
3 Rounds
2 Strict Pull-Ups
10 Roll-Ups
10 Leg Swings (Each Leg)

Teams of three (same sex), one athlete works at a time while others rest.

60 Deadlifts 225/155
Run 400m together as a team
60 KB swings, Red/Yellow
Run 400m together as a team
60 Overhead Squats, 115/80
Run 400m together as a team
60 Burpees
Run 400m together as a team
60 C2B Pullups
Run 400m together as a team
60 Box jumps, 24/20
Run 400m together as a team
60 KB Squat Cleans, Red/Yellow
Run 400m together as a team

*45 Min Time Cap

How To Wash Your Knee Sleeves


How To Wash Your Knee Sleeves
By Calvin Sun

Coach Nick wrote a great post on the benefits of knee sleeves a few months ago. Here’s the link in case you missed it: The Benefits of Knee Sleeves. He mentions that neoprene sleeves can start to accumulate a distinct odor. I’ve worn knee sleeves for years and I can attest that they will definitely begin to develop a smell if you don’t take care of them properly.

Method 1: Prevention Is The Medicine

The best way to keep your knee sleeves smelling fresh is to prevent mildew (and who knows what else) from growing in the first place. If possible, don’t throw your sweaty knee sleeves into your gym bag and seal them up until your next training session.

- Turn your knee sleeves inside out after use and allow them to air dry.

- Depending on how frequently you use them, wash your knee sleeves with a normal load of laundry as needed and air dry them completely before putting them back in your gym bag.

- If you find that homeless people grimace when you run by with your knee sleeves on or maybe the UN has requested an inspection of your gym bag for biological and chemical weapons, you might want to try one of the two methods outlined below.

Method 2: Boil Your Knee Sleeves

I first heard of this method from Freddy Camacho of CrossFit One World. It’s pretty simple, all you need is a pot of water and some soap.

- Boil your knee sleeves in a pot of hot water for about 5 minutes.

- Remove the pot from heat.

- Add a small amount of dish soap to your sweaty neoprene mildew broth.

- Allow your knee sleeves to cool in the pot.

- Rinse your knee sleeves off and allow them to air dry.

Method 3: Hot Water and Vinegar Soak Before Washing With Laundry

The idea here is to use two methods for killing mildew and whatever else might be growing in your knee sleeves: heat and distilled vinegar. Bleach and other chlorine-based cleaners are not recommended for knee sleeves. Bleach can possibly weaken the textiles that comprise your knee sleeves.

- Heat up a large pot of water.

- Pour into a large bucket.

- Add 2 to 4 ounces of distilled white vinegar.

- Add your knee sleeves and allow them to soak for at least 10 minutes.

- Add your knee sleeves to a normal load of laundry with chlorine-free detergent.

- Allow your knee sleeves to completely air dry, you can leave them outside in the sun to speed up this process.

Besides allowing people to share a squat rack or lifting platform with you, washing your knee sleeves also has the added benefit of tightening them up a bit so you can be sure you have a secure knee support. As I mentioned, prevention is the best method but if you (or a friend) have particularly putrid knee sleeves, consider using one of the methods listed here.


Sunday 4/13/14


As a Team of 2
Row 21,097

*While 1 partner is rowing/The other is running an 800m

Saturday 4/12/14

Coaches Choice!

Simon Says “Coach Aarons Awkward Dance move edition”

Spice Girls

3 rounds at each movement before rotating.
:40s for Max Reps, :20s Rest
1. Row for Calories
2. Air Squats
3. Pushups
4. Kettlebell Swings Red/Yellow

Ten Simple Rules To Triple the Effectiveness of Your Workouts
By Poliquin Group™ Editorial Staff
3/6/2014 3:37:41 PM
Strength training is the most powerful exercise tool you have for changing your body. But you can’t just walk into a gym off the street, start throwing weights around, and transform your physique. Training requires fairly complex skill.
If you’re like the vast majority of trainees hitting the weights, you’re going to make some common mistakes that will inhibit success and make your efforts a waste of time.
This article will give you ten rules to triple the effectiveness of your workouts. We’ll start with the simplest rules and work up to more complex principles that require a bit more education to understand.
You’ll avoid pitfalls that will allow you to rise above the masses to be one of those unique individuals who actually transforms their body into the physique they desire.
#1: Limit Workouts to Less than 60 Minutes
Enter the gym with focus and drive, keeping your workouts to less than an hour. Shorter more frequent workouts are ideal for beginners. Four 45-mintues workouts a week will allow you to train with a superior degree of effort and determination for faster progressions.
Common Pitfall to Avoid: Long workouts.
They lead to diminishing returns on all goals besides endurance. The stress hormone cortisol tends to increase to tap into fuel sources from muscle in order to provide continued energy to keep you going, which is not a positive development.
#2: Be Consistent & Patient
There’s no mystery as to how to improve your physique or gain functional strength.
People just don’t like the answer:  Results take time, consistency, and relatively hard work.
Accept that the successful people are the ones who show up and use their time wisely. Stay the course. Follow the plan. You will get what you desire.
#3: Accept that What You’ve Been Told Before Is Probably Wrong
The world of fitness is overflowing with training myths. These myths are due to incomplete understanding of how the human body works, leaving many trainees, both novice and advanced, very confused.
For example, when squatting, it is not dangerous for the knees to go over the toes, nor is it bad to go all the way down past parallel into a deep squat. Both are misconceptions spread by trainers who do not understand how the musculature of the lower body works.
Doing full squats in which the knees come over the toes and trainees go down past parallel is protective for the knees and safer than partial squats, which lead to degenerative changes in the knee joint and spine.
Common Pitfall to Avoid: Getting confused by myths.
It’s highly recommended you learn from an experienced trainer who identifies as a “strength coach” because strength coaching principles are based on exercise science.
You can test your coach by asking them to explain why they are having you train in a certain way. Can they explain it in a way that makes sense to you? If not, they don’t understand why they are having you train that way. Look for a new coach.
#4: Don’t take Advice from People Who Don’t Train
Undoubtedly, people who don’t exercise and have zero experience strength training are going to give you advice if they find out you’re embarking on a serious program.
When this happens, ask yourself, where is this person getting their information?
From magazines, friends, the media, or their own past failures?
Yes, you say? Now, are any of these a reputable scientifically-based source for how the human body works?
Thought so. Glad we had this talk…
#5: Don’t Eat and Supplement Like an Athlete Unless You are One
Athletes need to optimize recovery so that they can train multiple times a day. They put themselves through punishing, muscle damaging workouts that require a large amount of calories and nutrients for recuperation.
Novices who are training 3 to 5 times a week for an hour have different nutrition and recovery needs. And if your goal is fat loss and general health, you’ll get best results by focusing on sane, simple, sustainable nutrition.
Trainees with muscle growth or performance goals can certainly benefit from pre- and post-workout shakes and other supplements; however, it’s generally preferable to gain significant training experience first.
Common Pitfalls to Avoid: Taking carbs pre- or during workout, or drinking multiple protein shakes throughout the day.
As long as you have a fairly normal eating pattern, novice trainees don’t need carbs pre-workout for “energy” because it’s highly likely their muscle glycogen stores are full. Muscle glycogen provides more than enough fuel for an hour workout.
You may benefit from one post-workout protein shake with about 20 grams that is free of added sugar if your overall protein intake is low, but there is rarely a need to take it beyond that. Dosing protein elevates insulin, which is better avoided, especially if the goal is fat loss. Stick to whole food protein.
#6: Get Stronger Faster By Learning Training Technique
It’s imperative that you learn proper lifting technique because you’ll reap the following benefits:
You’ll accelerate strength development.
You’ll gain more muscle and likely lose more body fat.
You can eliminate joint pain linked to faulty movement patterns.
Most importantly, you won’t look like a bonehead in the gym.
Proper lifting technique varies by exercise, but there are some common elements to all lifts, which you need to master:
•    Always train with a tight, flat upper back, but allow the natural arch to appear in the lower back. Never round the back and don’t let your stomach hang out. Engage your abs to stabilize your trunk.
•    Keep your chest up, shoulders back and your head in line with your body, not looking up or down.
•    Use a weight that is challenging but allows you to complete every repetition with identical form. If you are unable to maintain the correct pathway of the bar or dumbbell for every repetition, then you have reached technical failure. Stop the exercise and rest or use a lower weight.
Common Pitfalls to Avoid: Rounding the back when doing exercises that involve the whole body such as squats, deadlifts, or rows.
A rounded back is extremely dangerous because it puts a huge amount of unnecessary pressure on the spine.
Not using enough weight is another problem. Startling research shows that novice trainees rarely choose weights that are heavy enough to produce gains in strength or muscle.
Women are most risk of wasting their time: One study found that novice women self-selected weights that were 30 percent lower than the minimal weight need to elicit measurable increases in muscle for a better body composition.
#7: Stick to the Basic Lifts
Excitement about training may tempt you to train a wide range of lifts from Olympic lifts to shoulder shrugs, but there’s no need to go crazy.
Learning a few multi-joint exercises that use more than one muscle at a time is the best way to develop the base levels of strength that are required to progress to more challenging lifts and complicated programs. You’ll also improve your movement patterns for daily life by learning to squat, deadlift, lunge, press, and pull.
Most people new to training don’t even know how to bend down and pick up their shoes properly, so it’s critical you train you body to respond appropriately to different tasks (called the development of neuromuscular strength).
Common Pitfalls to Avoid: Focusing on lifts for only one part of the body.
Newbies train only arms, chest, or abs, but this is a big mistake because the key is to develop balanced strength throughout the body. Higher baseline strength predicts the magnitude of your training success over time. For example, one study showed that if you have a strong squat when you begin power training, you’ll increase athletic performance by 50 percent compared to only 20 percent if you start out weak.
#8: Pick a Priority and Train for It
You want it all: Fat loss, muscle, strength, and stamina. Having multiple goals is commendable. You’re ambitious and motivated, but it can also dilute your action to the point where your efforts are unproductive.
The solution is to pick a priority and train for it. The catch is that novice trainees are at a disadvantage because their status as a beginner conveys the default priority of gaining base strength and learning how to train.
Use this to your advantage: Say your reason for working with weights is to get a better body for summer. Your focus should still be on building strength because results will come quickly and it’s motivating to have the numbers on the bar go up.
Strength increases can appear after one or two workouts, whereas fat loss takes weeks and muscle growth takes months.
Common Pitfalls to Avoid: After lack of patience, having too many goals is one of the most damaging pitfalls novices face.
Focusing on getting strong and acquiring training technique will allow “patience” to take care of itself so that at the end of your first training phase you’ll be ready to make intense fat loss workouts productive.
#9: Use Volume & Intensity To Your Advantage
Avoid boredom and stagnation by planning your workouts in 3 to 4 week phases. This is a very basic principle of strength training that novices need to become familiar with.
Recall that fat loss and changes to body composition take a long time, but strength is gained quickly. The body responds very rapidly to the stress of training loads, which means that you must change your training frequently.
There are two basic parameters within which you should alternate between:
First is accumulation, which refers to doing more reps and sets so that you spend more “time” under the weight. The primary change to your body with accumulation training is more muscle and less fat.
Second is intensification, which refers to lifting heavier weights that are closer to the maximum amount you can lift. When you train for intensity, you do less volume, spending less “time” under the weight. The primary change to your body is greater strength.
Common Pitfalls to Avoid: Never changing the parameters of your programs.
Doing the same exercises with basically the same weights and set-rep schemes over and over and over is not a worthwhile use of your time.
#10: Let the Reps Dictate the Load
Letting the reps dictate the weight that you use has three benefits:
•    It allows you to ensure you are lifting the correct amount to produce results, which is critical because novices have no idea of their strength capacity.
•    It allows you to individualize your training. Due to genetics, gender, and experience, people differ in their baseline strength and endurance.
•    It accounts for the fact that strength varies 10 to 20 percent over the course of a single day, peaking between 2 and 5 p.m.  The weight you use when training after work may be inappropriate when training first thing in the morning.
To allow the reps to dictate the load, use rep ranges when programing. If you’re working in the 10 to 12 rep range, but can perform 13 or more reps, the weight needs to be increased. Likewise, if you can only perform 8 or 9 reps, your load is too heavy.
A sample program that alternates volume with intensity ever 3 weeks is as follows:
For the first 3 weeks, you’d do 3 sets of 10-12 reps per exercise (you should use a weight that won’t allow you to do more than 12 reps before you reach failure. Less than 10 reps means the weight’s too heavy).
For the second 3 weeks, do 4 sets of 5-7 reps with a heavier weight than you used for the first cycle, reaching failure by the 7th rep.
For your third 3 weeks, do 8-10 reps for 4 sets at a slightly lighter weight, reaching failure by the 10th rep. For your fourth 3-week cycle, do 4-6 reps for 4 sets, using a heavier weight than you used for the second cycle.
Common Pitfalls to Avoid: Never changing weights, or getting discouraged that strength and muscle gains don’t occur despite always lifting in the same rep range.
Final Words: Be excited!
Starting a strength training program is literally learning a new sport. Not only are you going to have a blast with a little hard work thrown in, you’re going to enter into a whole new world where people value physical ability and have the knowledge to change their bodies as they like.


Friday 4/11/14



300 M Row

3 Rounds
:30 Bar Hang
10 Lunge and Twist
5 Jumping Squats

Against a 40min running clock, complete as much of the following as possible:

2000m Row or 1 Mile Run
50 TTB
50 1 arm KB Snatches (total)
50 KB Turkish Get-ups
30 Front Squats 135/95
30 Ring Dips M1: HR Push-ups
30m HS Walk  M1: 10 Wall Walks
10 Rope Climbs
10 Muscle-ups M1: 15 Strict Pull-ups
10 6″ Deficit HSPU M1: 60sec HS Hold

Ten Easy Nutrition Rules To Fight Stress & Make You HAPPY
By Poliquin Group™ Editorial Staff
4/2/2014 4:18:08 PM
fight stress
 “Food is all those substances that can be changed into life by digestion, and thus repair the losses that the human body suffers through the act of living.”
– The Physiology of Taste by Jean Brillat-Savarin
Did you know that you can radically reduce stress with certain foods?
By eating nutrient packed, low-glycemic diet that is high in protein, it’s possible to diminish the impact of pressures that beat you down.
But, if you make it a habit to give in to stress-inspired cravings for foods high in sugar and fat, you spike your stress hormones, making it incredibly hard to stop eating once you start.
If you have any interest whatsoever in optimizing your body composition and losing fat, you have to doeverything in your power to reduce your stress and get control of what you put in you mouth.
What most people trying to lose body fat fail to realize is that going on a diet tends to naturally raise stress rather than reduce it. Consider that the methods typically used to create a calorie deficit are inherently anxiety producing:
•    Calorie restriction, or going too long between meals, is very hard for the body. When you have a calorie deficit, your body releases cortisol, which triggers the release of glucose to raise blood sugar and give you energy.
This would not be a game-changing problem if you had a tranquil life that was all happiness and roses. But if you’re under mad pressures every minute of the day, there’s a good chance you have an elevated cortisol curve, which does two things:
1) It leads the body to deposit fat in the abdominal area, and 2) inclines the average person to give in to food cravings, thus negating the calorie deficit.
•    Counting calories makes your body feel threatened, which is what is called perceived stress. This kicks cortisol up even higher.
It’s the grand flaw in weight loss plans that count calories because you get the double whammy of cortisol from lack of food and worries about your diet.
•    Add in exercise—a major stressor—which, if incorrectly applied, will inhibit fat loss. Correctly applied in conjunction with nutrition, exercise will optimize hormone balance for fat loss and lean muscle gain.
It’s true that a calorie deficit is necessary for fat loss, however, how you achieve that deficit is the magic bullet. Food is one incredibly useful tool you have to improve your ability to deal with problems.
You must choose nutrition that is robust to faults and shore up your defenses against stress. This article will tell you how to do it.
What A Normal Stress Response Looks Like
When under stress, both physical and psychological, the body secretes cortisol. One of cortisol’s primary functions is to release glucose into the blood to give the body the extra energy it needs to overcome the stress.

In past times, before stress became an everyday, all day occurrence, it was usually a result of hunger, starvation, or being attacked by a predator. The elevation in cortisol provided the energy needed to survive food shortages.

Nowadays, under constant stress, cortisol is constantly elevated, making your body think it needs to store fat around the waist so that it will have a source of easily accessible energy for the future.
How Stress Drives Food Intake
When you have cortisol pumping through you, you lose control of your ability to make sensible food choices. Lack of sleep worsens this: One study found that sleep deprivation led people to eat 300 calories more than normal.
High cortisol blunts the desire for non-carb foods that are less palatable, but increases cravings for highly palatable carbs. So you’re never going to want steak and Brussels sprouts, but you’ll be overwhelmed with a desire for a bagel, cake, or other high-carb delight when you’re stressed.
Carb cravings are worsened under times of stress because serotonin, a brain chemical that promotes fullness and satisfaction, is synthesized out of the amino acid tryptophan, which is supplied in carbohydrate foods.
Serotonin gets depleted easily because the body uses the same raw materials to make both stress hormones and serotonin. When serotonin gets low, you’ll have an overwhelming desire to eat carbs to replenish it.
What Happens When the Stress is ALL THE TIME
Poor nutrition and constant stress have a profound ability to make you sick and fat.
Unfortunately, stress and the act of eating refined, high-carb foods have the same effect on hormone balance:
Both elevate blood sugar, which leads to insulin being released. The cells become less sensitive to insulin and the body stores fat. The hunger hormones, ghrelin and leptin, also get out of whack, making your brain resistant to the STOP EATING message.
And it gets worse: Insulin and cortisol together cause inflammation, which causes you to gain fat in the abdominal cavity—what we call “belly fat.” Belly fat is metabolically active and releases dangerous inflammatory signals, which further activate the stress response through the hypothalamic-pituitary-adrenal axis.
The whole thing is a complete health disaster, which you must take action to prevent because it’s surprisingly hard to reverse.
Make It Happen With These Ten Easy Nutrition Rules To Fight Stress & Feel GOOD
1)    Choose a whole food, low-glycemic, high-protein diet and remove ALL of the processed junk. This will radically improve your ability deal with stress and has the power to make fat loss easy.
2)    Opting for the most nutrient-dense food available is paramount to counteract the high levels of inflammation caused by elevated insulin and cortisol. Nutrient-rich foods are mainly plants that are high in antioxidant compounds, such as berries, green vegetables, nuts, spices, chocolate, and coffee.
3)    Eat high–quality protein to counteract stress-induced muscle loss that is triggered by high cortisol.  High-quality protein is defined as having at least 10 grams of essential amino acids. Eating this threshold dose at every meal will improve satiety and reduce food intake.
4)    Specific amino acids that are depleted in the production of stress hormones become more important. Watch out for holes in your diet (vegetarians are often at risk of low taurine for instance, while tyrosine is supplied in meat and it helps you eat less) that can lead to low nutrient intake.
5)    Be cautious of foods you are allergic too. Common ones are wheat, cow’s milk egg, soy, peanuts, and shellfish. Stress hormones degrade tissue barriers in the body, called epithelium, increasing the development of food allergies.
6)    Get adequate nutrients that are depleted by stress and can increase carb cravings. These include calcium, magnesium, sodium, chromium, B vitamins, vitamin C, zinc, selenium, copper, and manganese. See this article for details.
7)    Plan meals around synergistic foods—food pairings that provide increased scavenging of free radicals that cause damage to protect you against inflammation.
Examples are spinach and tomatoes, fish with turmeric and black pepper, and sweet potatoes with cinnamon and ginger. See the list of Superfoods linked at the end.
8)    EAT. All too often stressed people go long periods without eating, sending cortisol ever higher. Eating resets your hormonal cascade and improves the body’s biological circadian rhythm.
After you eat cortisol is reduced, as is the hunger-causing hormone ghrelin, which allows for an increase in leptin, blunting hunger.
9)    Consider cycling high-glycemic whole food carbs such as boiled grains or high-starch vegetables like sweet potatoes, green peas, and other tubers in your diet a few times a week. Eat them in the evenings to improve serotonin levels on a low-glycemic diet.
10)    Eat nutrient-rich fats, focusing on omega-3s, tropical oils, and monounsaturated fats like olive and avocado. Include animal fats for bioavailable vitamins.
Use the Super List of 40 Superfoods to plan your diet. These are completely affordable foods that you can eat regularly to reduce your stress, fight inflammation and make you feel GOOD.


Lindseth, G., et al. Nutritional Effects on Sleep. Western Journal of Nursing Research. August 2011. Published Ahead of Print.

Pardi, Dan. Modern Pressures, Poor Sleep: How Sleep Loss Changes How We Live. Ancestral Health Symposium 2013. 17 August 2013.

Jaminet, Paul. Circadian Rhythms: Their significance in Human Health, and the Major Factors Affecting Them. Ancestral Health Symposium 2013. 17 August 2013.
Kuo, L., et al. Chronic stress, combined with a high-fat/high-sugar diet, shifts sympathetic signaling toward neuropeptide Y and leads to obesity and the metabolic syndrome. Annals of the New York Academy of Science. 2008. 1148, 232-237.

Acheson, K. Diets for Body Weight Control and Health: The Potential of Changing the Macronutrient Composition. European Journal of Clinical Nutrition. 2012 Published Ahead of Print.

LaValle, James, Lundin Yale, Stacy. Cracking the Metabolic Code. 2004. California: Basic Health Publications.

Stubbs, R., e t al. Carbohydrates, Appetite and feeding Behavior in Humans. The Journal of Nutrition. 2001. 131(10), 277755-27815.
Lofshult, Diane. Food and Spice Pairings. IDEA Fitness Journal. Retrieved 23 February 2014.

Thursday 4/10/14

1 Mile Run x 2
*1:1 Work/Rest


8 rounds of max reps in 20 seconds, followed by 10 seconds rest.
Pull ups
Push ups
Sit ups
*complete all eight rounds of pull ups before moving on to the push ups.  Score is total reps completed for all 32 intervals.


300m Row x 2
Accumulate 50 Face Pulls W/Red Band

2 Rounds
10 Inchworms
10 High Pulls w/ Light KB

10 Min EMOM
2 Power Clean + 2 Front Squat
*Do not go above 80% of 1RM Power Clean

14 Min EMOM
Odd – 5 Power Cleans @ 70% of today’s power clean
Even – 5 Shoulder to OH @ same weight.

*Todays Power Clean =  heaviest power clean completed in today’s strength

Tony Budding Speaks! All Things NPFL and New Eleiko Sponsorship

by Joel Toledano | March 25, 2014 11:03 pm

Tony Budding Speaks! All Things NPFL and New Eleiko Sponsorship[1]
If you really love The Fitness and really really love to compete, listen up — the NPFL may be coming to a city near you soon.

Lots of you know Tony Budding[2] from his former role running media for CrossFit[3]. Up until now, he hasn’t talked much about his new venture, the National Pro Fitness League, so we sat down with him for a discussion about what the NPFL is, the opportunities for athletes to get paid to compete in their sport, and his plans to make it a very spectator-friendly sport (on TV and in person).

Eleiko will be the official equipment supplier of the NPFL.

Oh, and he breaks some serious news at 16:18 in the attached video – Eleiko has signed on as the official equipment supplier for the NPFL. If you have ever lifted with an Eleiko bar and plates (“the Rolls-Royce of weightlifting equipment”), you know how the spin and feel are simply unsurpassed, which should enable athletes to compete on the best equipment out there in NPFL events.


Eleiko will be the official equipment supplier of the NPFL[4]

  • 0:25 What the NPFL is
  • 1:50: How teams are formed & the draft process
  • 3:55: Why each team is required to have 2 athletes over 40 years old
  • 6:00: What the season looks like and when competition begins in 2014
  • 6:45: What an event & 11 races entail
  • 9:00: Betting & fantasy NPFL? And you will able to compete against the athletes?!?
  • 10:10: Substitutions in NPFL races
  • 11:10: The “grid” and venues
  • 12:40: Athlete selection and specialization by teams
  • 13:30: Athlete selection at the NPFL combines
  • 16:18: New developments & Eleiko sponsorship
  • 18:10: What Tony would eat for his last meal on earth …

Big thanks to Tony for stopping by, and we look forward to updates as the inaugural 2014 National Pro Fitness League gets underway later this year!


Tags: Tony Budding[2], National Pro Fitness League, Eleiko[6]



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