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 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.

Holiday Appetizers: Bacon Dates

1 pack of uncured bacon

20 pitted dates (the skinnier ones work best)


Cut your bacon in thirds. Wrap a piece of bacon around a date and secure with a toothpick. When you’ve used all your ingredients put in a 350 degree oven, I’ve put down parchment paper under the wrapped dates, but I’m not sure it’s needed. When the bacon looks a little brown, flip over and continue to cook until completely browned. Set on a paper towel before serving.

The picture shows big huge fat roachy looking dates which ended up being a little overwhelming. If you make the recipe with these dates, I would cut it in half, then wrap the bacon around them.

Other variations include:  make the above, but stuff chorizo in them!  I’ve also seen Emeril kick it up a notch with cream cheese and almonds.  Easy appetizer!

Eat well, Friends,


December 8th, 2012

Eggs Part 2- Pastured or conventionally raised?

Many of you have heard me talk on this, but not everyone so here goes. Putting egg laying chickens out at pasture where they have grass, bugs and all other kinds of things to eat is more than just being kind to the chickens. It has a very real effect on the nutrient density of the egg. Take a look at the numbers below.

Vitamin A

  • Conventional: 487 IU
  • Pastured avg: 792 IU

Vitamin D

  • Conventional: 34 IU
  • Pastured avg: 136 – 204 IU

Vitamin E

  • Conventional: 0.97 mg
  • Pastured avg: 3.73 mg


  • Conventional: 10 mcg
  • Pastured avg: 79 mcg

Omega-3 Fatty Acids

  • Conventional: 0.22 g
  • Pastured avg: 0.66

Now remember these are truly pastured eggs, not just grocery store eggs that are labeled “free range.” So find a local farmer that is doing things right. Support them and your health by purchasing their eggs and then don’t destroy them by cooking the crud out of the beautiful golden yolks! These stats were taken from Whole Health Source. Check them out here for more good info on eggs.

Workout of the Day

Complete as many reps as possible in 7 minutes of:

Post reps completed to comments.

December 7th, 2012

Eggs Part 1: Cooked or raw? Yes.

With all the eggs available to us now I thought we should take a quick look at some of the egg info we have reviewed in the past. Enjoy!

Eggs are one of the most nutrient dense foods that Americans eat. Especially if they are from pastured chickens (more on that in a later post). The question is not whether you should eat eggs or not. That is easy. You should. What we are talking about today is how to best prepare them to maximize and preserve the nutrient density and minimize some of the few negative aspects. Really the answer is very simple. The white should be cooked and the yolk should be as raw as you can handle. Why? Lets start with the white. The white has anti-nutrient qualities similar to grains that can impair digestion and limit the availability of certain nutrients. Fortunately for us, when egg whites are cooked these characteristics disappear. The yolk on the other hand, does not contain these anti-nutrient qualities eliminating the need for cooking. Actually, the yolk itself should ideally be consumed raw to maximize the availability and quality of the nutrients contained there. The yolk is full of almost all of the “good stuff” in an egg. Unfortunately, many of these good qualities are ruined when cooked. Take omega-3 fatty acids for instance. A pastured egg is rich in these vital fats but when exposed to too high of heat they are quickly oxidized leaving them useless and possibly even harmful. That is just one example of how heat damages some of the nutrients in the yolk. Some of the other elements are also negatively affected by heat. So the next time you’re cooking breakfast think, sunny side up, over easy or gently poached.  The only caveat to this the argument is that you can get sick from pathogenic bacteria in raw eggs. On this issue you have to do your research and make your own decision just like with raw dairy. Some issues that we as a family consider are the quality of the egg and chicken, and we also try to wash the outside of the egg if we know at least part of it is going to be consumed raw.

Every minute on the minute for 16 minutes complete:

2 Deadlift on the even minutes

15 box jumps on the odd minutes.

Post deadlift loads, box height and any modifications to comments. In the rare occasion that you can’t complete the box jumps or deadlifts in their respective minute, skip the exercise that was to occur during the next minute and finish the set you are on. Then on the following minute get back on track.

Compare to here.