Bulletproof Coffee


Hey guys, Casey here. Normally Annie would use this time to drop real food recipe knowledge bombs all over you, but this week I ran into a coffee recipe that is delicious, nutritious and just might make you bulletproof. That’s right, I’m talking about Bulletproof Coffee from the Bulletproof Executive. Actually, I started drinking this coffee because of the guys at fitr.tv, an awesome podcast about Crossfit, strength, weightlifting, etc. Its hilarious and crazy informative. Be warned though, these guys tend to swear more than you would want your children to hear.


Anyway, back to the coffee. Its super simple:

1 cup of coffee (preferably organic)
1 TBS Kerrigold or other grass-fed butter
1 TBS coconut oil
A bunch of cinnamon to taste

Put all the ingredients in a blender and blend thoroughly. Pour into your cup and enjoy the foamy deliciousness. It really has a latte-like vibe to it. Now, before any nervous nancies panic about the fat content of this drink, remember that good fats are good. If you’re new to the gym this is something you’ll learn in the upcoming nutrition class.

Okay everybody, grab your umbrella because I’m going to rain some knowledge down on you. The fats in coconut oil are referred to as medium-chain triglycerides (MCTs). MCTs are an excellent energy source in that they are quickly absorbed into your system to be used as a long-burning energy source.

Have you tried Bulletproof Coffee before? If so what did you think? If not, are you going to try it? Post to comments and let me know.


December 15th, 2012

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to here.

December 14th, 2012

Part A

Choose 3 lower body mobility drills/stretches and spend 14 minutes working through them.


Part B

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Post time and loads to comments.

December 13th, 2012

Blood Sugar

If you’ve been around long enough this information will simply serve as a reminder. If you are new to our gym or this blog and are just exploring what it means to live a healthy lifestyle what you are about to read is of the utmost urgency. So here goes…

Controlling your blood sugar is likely the single most important move towards health you can take. Each of the major diseases of civilization that plague Americans today have a strong link to poor blood sugar control.

The basics…chronically elevated levels of blood sugar directly leads to obesity and Type 2 Diabetes. Cancer and sugar have a storied affair over history. Sugar damages cellular tissue especially in the heart blood vessels and brain increasing the risk of heart disease and stroke.

The answer…in light of the paragraph above the first move anyone should make in becoming a healthier person is to ensure blood sugar control. This can easily be done by consuming most of your foods from meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. There are many other things one can do to enhance health far beyond this simple formula, but everyone should at lease take the first step and begin controlling their intake of sugar and refined carbohydrates.

Part A

Choose 3 shoulder mobilization drills/stretches and complete them over a period of 14 minutes.


Part B

7 rounds each for time of:

Sprint 200m

10 CFS style push ups

Rest exactly 1 minute between rounds.

Post time for each round to comments

December 12th, 2012

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to here.

December 11th, 2012

Carole’s got pull ups!

Post thoughts on how legit Carole is to comments!

Part A

Complete as many STRICT pull ups in 2 minutes as possible using an underhand grip.

Post reps completed to comments.


Part B


21-15-9 reps of:
225 pound Deadlift
*Handstand push-ups

Post time to comments.

*For today, if you cannot Rx the HSPU without kipping the only sub will be Dumbbell shoulder press. Pick a weight that is appropriate for you.

Compare to here.

December 10th, 2012

Eggs Part 3: Battle of the Birds

Tonight in Battle of the Birds we have duck eggs squaring off against chicken eggs. Check the stats below for the blow by blow comparison and decide for yourself which you want on your plate. These stats were taken from Boon Dockers Naturals.

These stats are calculated per 100 gram of egg so the difference in nutrient levels are not due to the increased size of the duck egg.

Water (g) 75.33 70.83 Less water is better
Energy (KCal) 149 185 More energy, dense food
Protein (g) 12.49 12.81 Better protein
Fat (g) 10.02 13.77 Better Fats
Carbohydrate (g) 1.22 1.45 Packed with nutrients
Minerals (mg) 486.58 674.36 Lots of extras
Vitamin B6 (mg) 0.139 0.25 2x as much
Amino acids (g) 12.49 12.99 more complex aminos
Pantothenic acid (mg) 1.255 1.862 2x as much
Riboflavin (mg) 0.508 0.404 only one lower!
Thiamin (mg) 0.062 0.156 2x as much
Vitamin A (IU) 635 1328 2x as much
Niacin (mg) 0.073 0.20 3x as much
Vitamin B12 (mcg) 1.00 5.40 5x as much

The difference is clear. Duck eggs are simply a more nutrient dense food source than chicken eggs. They are also delicious. I like them better than chicken egg. The yolk is richer and a bit more firm. They are a bit more expensive per dozen, but they are also quite a bit bigger offsetting some of the extra cost. Another downside I can think of for duck eggs is that they are not available during the colder fall and winter months. Finally, and unfortunately, like most super high quality protein sources they are not found at grocery stores. Check local farms, co-ops and farmer’s markets.

Part A

Every minute on the minute for 5 minutes:

1 squat clean

Post loads to comments.


Part B

4 rounds each for time of:

5 Squat cleans @ 75% of heaviest Squat clean from Part A

10 Box jump overs 20″/16″

15 Kettlebell swings 70#/53#

Post time to comments.

*For the box jump overs in part B watch the video link.