One of the most excellent aspects of owning CrossFit Works is the abundance of opportunities I have to talk nutrition with intelligent, interested people.  Whether it is just after a workout, on the blog, at one of my lectures or via email I receive many questions about nutrition and food, some of which are simple [...]]]>

One of the most excellent aspects of owning CrossFit Works is the abundance of opportunities I have to talk nutrition with intelligent, interested people.  Whether it is just after a workout, on the blog, at one of my lectures or via email I receive many questions about nutrition and food, some of which are simple and basic and others of which are complicated.  Sometimes in order to thoroughly answer questions, it makes sense to sit down with someone and look over lab data or step back and give thorough background information so that my question-asker feels confident in their understanding of my answer.  This takes quite a lot of time which is not always possible.  Sometimes, the best I can offer, is to point my most excellent question-askers in the direction of additional information.  This is efficient for me and free for the asker!  One of the most sincere questions I receive frequently involves the issue of the acid/alkaline balance in the body and how it is affected by eating plenty of delicious meat.  I get a zillion variations on the “Isn’t meat bad for the bones/kidneys/tumors etc…?” question.  Many health-conscious people have been told some version of the “animal-foods-are-acidifying-and-therefore-bad-for-you,-your-kidneys-and-bad-for-your-bones” story.  The most extreme manifestation of this nonsense was the macrobiotic craze.  Don’t get me wrong.  I am a huge proponent of eating seaweed (must be the northern Atlantic ancestry)…

but there is where my fondness for macrobiotics ends.  I once lived across a hallway from a long-time macrobiotic practitioner and she was a flake-extraordinaire!!   She was constantly cooking weird-smelling pots of rice on a hot plate in the hall.  She had a deep-seated need for a good piece of venison with some melted butter on top, but she didn’t know it.  OK, back to bones and acidity and meat.  There are many explorations of the effect of acidity and calcium balance on bone health that also came to the conclusion that eating a diet high in protein would be detrimental.  I’d like to share a recent study with you that came to the opposite conclusion.  And, of course, to the vitally important CrossFit Works’ Devil’s Advocates, there are about a million studies out there suggesting something different.  As always, I believe the good people of CrossFit Works want information and ultimately will have to come to their own conclusions about how to eat.

Acid diet (high-meat protein) effects on calcium metabolism and bone health

Cao, Jay J; Nielsen, Forrest H

Abstract

PURPOSE OF REVIEW: Update recent advancements regarding the effect of high-animal protein intakes on calcium utilization and bone health.

RECENT FINDINGS: Increased potential renal acid load resulting from a high protein (intake above the current Recommended Dietary Allowance of 0.8 g protein/kg body weight) intake has been closely associated with increased urinary calcium excretion. However, recent findings do not support the assumption that bone is lost to provide the extra calcium found in urine. Neither whole body calcium balance nor bone status indicators, negatively affected by the increased acid load. Contrary to the supposed detrimental effect of protein, the majority of epidemiological studies have shown that long-term high-protein intake increases bone mineral density and reduces bone fracture incidence. The beneficial effects of protein such as increasing intestinal calcium absorption and circulating IGF-I whereas lowering serum parathyroid hormone sufficiently offset any negative effects of the acid load of protein on bone health.

SUMMARY: On the basis of recent findings, consuming protein (including that from meat) higher than current Recommended Dietary Allowance for protein is beneficial to calcium utilization and bone health, especially in the elderly. A high-protein diet with adequate calcium and fruits and vegetables is important for bone health and osteoporosis prevention.

Here is the link to the bio of the lead author, Jay Cao.

As always, when I talk about eating meat, I think of animals, nature and hunters.

I sometimes think about which CrossFit person I would want to be stranded in the wilderness with, or on a desert island with or left with after the apocalypse.

Clearly, there are many important considerations to this question, but lets stick to the “how would I eat” issue?

Usually, the winner in my mind is, hands down, Bryon Lichtenhan.  If you don’t know why, you should get to know Bryon a little better.  However, after the “Crossing the River” warm up this week, I’m thinking there may be other candidates.

Crandall and Paul G. are certainly added to my list.  I know Crandall hunts and can butcher and now I know he’d be useful if I was seriously injured.

I don’t know about Paul’s hunting prowess, but Sarah looked pretty good holding up her “spear” as she crossed the “river”, so maybe together they would do fine.

Any other votes for CrossFit Works’ best “Survivalist”?

Of course, brawn and hunting are important, but perhaps the best survivalist would be the cleverest one??  In that case, I’ll take one of these bespectacled beauties.  It is obvious how Nick S. is going to crush his bench press with the guidance of his advisors.

Of course, we know that you can have the beast with the brain.  Dr. H,  economist by day, also benched a little over his own bodyweight!

Reminder about the schedule for the holiday weekend… We are taking a holiday weekend!  CrossFit Works will be closed on Saturday and closed all day Monday until 5:00pm.  At 5:00pm we will host a massive, fun-filled workout.  You can bring your friends that have been itching to see what [...]]]> CELEBRATING TWO YEARS!!!

Reminder about the schedule for the holiday weekend… We are taking a holiday weekend!  CrossFit Works will be closed on Saturday and closed all day Monday until 5:00pm.  At 5:00pm we will host a massive, fun-filled workout.  You can bring your friends that have been itching to see what it is you do.  We’ll make it possible for everyone and anyone to participate.

This first week of September marks the two year anniversary of Carl talking me into opening a CrossFit gym with him.  Most of you don’t know that I wanted to work for Carl in his CrossFit Affiliate.  I had no desire to co-own a CrossFit Affiliate!  Luckily, I didn’t think too much about it.  Carl said, “I need you to be my partner” and for some crazy reason I agreed.  We received the key to 204 S. Tucson Blvd, two years ago this week, literally only a couple weeks after I agreed to be co-owner.  Time flies and while we are incredibly amazed at everything that currently exists here in your Affiliate, we are still intently focused on a million other things we can’t wait to do here.  This work, this training facility, is our complete  focus.  It isn’t a hobby, we don’t have other “real” jobs.  This is our passion and we are grateful that we have been able to pursue our dream and create this gym.  Carl and I feel blessed to have met up with so many people who share our excitement about the type of fitness community we envision.  There are so many people who have lent a “hand” to us in the last two years, both literally and figuratively.  We are deeply grateful for all your support and we hope that we have created a gym that is exactly what you need to take good care of yourselves.  Here’s to many more years ahead!!

Also, Angie Paul’s handstand pushups are superb and we don’t hold her responsible for the fact that her lovely husband, who can do “Linda” in 21 minutes, hasn’t yet [...]]]> Welcome to the former members of the Elements class, now transitioning into CrossFit classes!  Here they are with the regular 6am crew after an especially good partnership.

Also, Angie Paul’s handstand pushups are superb and we don’t hold her responsible for the fact that her lovely husband, who can do “Linda” in 21 minutes, hasn’t yet mastered the hand stand pushup.  Don’t worry Josh.  This situation will be quickly remedied.  It might be that extra foot of height you possess relative to Angie that gets you.

Don’t forget to sign up for the 8th Annual Arizona Outlaw Rowing Marathon.  We have a white board set up so we can gather teams.  Saturday the 18th, either solo, 4-person or 10-person teams.

Carl and I would like to officially welcome the newest CrossFit Works team member, Kevin Nichols of Prime Academy.  Carl and I have known Kevin for years and have worked with him in a variety of different venues including teaching together.  As some of you know, the CrossFit Kids program here at CrossFit Works has [...]]]>

Carl and I would like to officially welcome the newest CrossFit Works team member, Kevin Nichols of Prime Academy.  Carl and I have known Kevin for years and have worked with him in a variety of different venues including teaching together.  As some of you know, the CrossFit Kids program here at CrossFit Works has been on hold for awhile.  As the lead programmer and head trainer here at CrossFit Works, I take coaching young athletes incredibly seriously.  There are a variety of important aspects to training young people.  First and foremost is the safety aspect.  Young bodies entering puberty and growth spurts are incredibly complicated.  Bones grow faster than muscles and connective tissue.  What is safe for an adult is not safe for a teenager.  What is safe for a teenager one day is not safe for them the next week.  Training young people is one of the most serious undertakings in the field of athletic training.  Secondly, is the “I-will-live-forever-and-can-do-anything” mentality that characterizes young people and makes them so incredibly wonderful and yet, dangerous to themselves.  It is a responsibility of the trainer to be knowledgeable enough and be a strong enough leader, to prevent young athletes from performing lifts or exercises that could cause them permanent harm.  Just because they can do it, doesn’t mean they should do it!  Perfect form is important.  Thirdly, is that keeping young kids focused, safe and inspired is a special gift.  Kevin Nichols has years of experience as an elementary classroom teacher prior to becoming a full time youth conditioning specialist.  Kevin and I both adhere to CrossFit Kids training methods.  Kevin comes into CrossFit Works with many young athletes already under his coaching eye, and he has openings for more.  Here is our new CrossFit Kids schedule:

Crossfit Works Kids Schedule
>> Ages 6-9 ~ Sat. 9:30-10:30 Wed. 3:00
>> Ages 10-12 ~ Mon/Wed. 4:00-5:00
>> Ages 13+ ~ Tuesday/Thursday  3:30-4:30 Saturday 11:00

If you have young athletes with sport specific needs contact Kevin for an evaluation or get your kid in to have fun!  You can contact Kevin at kevin@crossfitworks.com.

While we are on the subject of the younger generation I want to especially congratulate my own teenaged personal training client, Jeremy Chandler.  Jeremy has to be one of the most hard working crossfitters I have met, since he uses crossfit as his strength and conditioning program for his true sport, BMX riding.  Jeremy recently was invited to the Olympic Development Camp for BMX in southern California.  He also has one of the very best power cleans in our gym.  Check out this video of Jeremy at the Olympic Training Center last week:

Click here to view the embedded video.

Congratulations Jeremy.  Amazing accomplishment.

This is like an enormous, wonderful, free gift to your CrossFitting.  CrossFit’s Ph. D. mobility specialist and owner of San Francisco CrossFit, Kelly Starett, has begun a mobility blog with the most fantastic videos, homework and exercises for all you crossfitters out there.  Try this: read a couple posts, [...]]]> Click here to view the embedded video.

This is like an enormous, wonderful, free gift to your CrossFitting.  CrossFit’s Ph. D. mobility specialist and owner of San Francisco CrossFit, Kelly Starett, has begun a mobility blog with the most fantastic videos, homework and exercises for all you crossfitters out there.  Try this: read a couple posts, watch a couple of his videos and tell us what you have figured out about yourselves.  I can’t think of anymore words or phrases to convey how important a topic this is and how phenomenal a resource this is for you guys.  This video has some important concepts for your favorite challenge-the ring dip.  Learn about your shoulder and how to keep it safe.

Like it ladies!  Jimena’s first hero workout.

Jordan warms up the Snatch.

Hmmm, there is a Universe of difference between a power output focused CrossFit workout like “Randy” where you used a power snatch to take a [...]]]> Welcome to Krista and congrats to Renee who took about 30sec off her previous “Randy”

Like it ladies!  Jimena’s first hero workout.

Jordan warms up the Snatch.

Hmmm, there is a Universe of difference between a power output focused CrossFit workout like “Randy” where you used a power snatch to take a relatively light weight from the ground to overhead, and performing a Snatch that would be counted as “good” at any Olympic Lifting meet.  During “Randy” on Monday, we went wild for time with the Power Snatch and as long as it touched the ground and then ended up locked out somehow overhead, it was good.  Yesterday, we completed the 70s Big August Challenge which included a Snatch (power or otherwise) that had to actually meet OL specs-locked out overhead all in one motion.  For some folks this was a major obstacle!!  Why did you have to lock it out overhead like that for it to count, some of you kept asking.  That’s like asking why you have to cross the finish line in a marathon or why you can’t have someone push your bicycle from behind during a race.  Because that is what the sport is.  The Snatch Olympic Lift is what it is.  Why is this becoming important?  CrossFit has recently teamed up with the United States Weightlifting Association to host a CrossFit/USAW competition.  It will include the Olympic Lifts, according to Olympic Lifting rules, and a Crossfit workout.  Click here to see the details of the event.  Very exciting stuff!!  So, a high five to David M. for his 165lb power snatch last night, to Bryon L. for his 160 and to Larry, Chris H., Eric L. and Ben T. for their 155lb power snatches.  Kate has recently power snatched 110 and Maria C. got 90lb yesterday!

For the 75 power snatches that were “Randy” we have some new records on the board including, CJ P. at 4:10, Sam I. at 4:22, Eric L. with 4:42 and David M. with 4:48.  We also have Jenny L at 3:50, Kate W. with 4:40, Jen H. at 5:54, and Maria C. at 6:25.    High five also to Nicole B. who ran her first ever continuous mile that day!!

Check out Coach Burgener’s daughter Sage demonstrating the power snatch.

Click here to view the embedded video.

Reading discussions about training methodology is a blazingly good time.  Especially if you have not had your daily dose of testosterone-fueled brilliance.  Everyone knows everything better than anyone else.  Still, reading about training programs [...]]]> Just your average discussion about crossfit.  Jordan’s life is flashing before his eyes as Andres tells it like it is.

Reading discussions about training methodology is a blazingly good time.  Especially if you have not had your daily dose of testosterone-fueled brilliance.  Everyone knows everything better than anyone else.  Still, reading about training programs is one of my favorite past times.  Recently, I have been reading a discussion about overtraining.  There are many folks out there doing these crazy “crossfit-style” programs that are getting ground into the dirt.  Overtraining is basically when you start getting injured frequently, are tired all the time, don’t look forward to working out, get sick often and your progress either plateaus or drops.  Overtraining occurs when your body is subjected to more stresses than it can recover from.  The most common stresses on us include: lack of sleep, crappy nutrition, drinking alcohol, job-related anxiety, miserable or missing personal relationships, family dilemmas and workouts.  If you train at CrossFit Works, following our programming (and not adding in your own additional extra stuff) it will be nearly impossible for your workout program to be the primary cause of “overtraining”.  At CrossFit Works we program and train very smartly, in fact, some might say with a tiny dash of getting-it-right.  If you experience the symptoms of “overtraining” that I listed above you should examine your life in the following order:

1.  Are you doing extra training (running/cycling)?

2.  Are you sleeping 8-9 hrs per day?

3.  Are you well hydrated using electrolytes?

4.  Do you eat often enough and is it good nutritious Paleo food or a bunch of bunk?

5.  Is your job/school a nightmare?

6.  Are your kids/family/friends/partner a source of strife for you?

7.  Are you training too hard?

Human nature is almost always about “more is better”.  If working out is good, working out harder and longer must be better.  If eating is good, eating more and more and more is better… Oh, wait no, we learned already that isn’t accurate.

Remember, CrossFit is supposed to be about general physical preparedness.  This training program is supposed to be a long term way of life for you, so that you are as healthy and fit as you can be within the context of your life.  And if you can do “Fran”, one of the original CrossFit couplets, in a small handful of minutes, you can absolutely be sure that you can enter the next local 5k fundraiser run and cross the finish line with ease. CrossFit, with it’s short, simple brilliant workouts can be the Secret to a Long-Happy Life.  Train short, train hard, train heavy, train smart.  Do not fall for that Devil’s temptation that is the 30-40minute met con 4 or 5 times per week with the oddest, most cobbled together selection of exercises.  Any one can reach into the grab bag and pull out 4 or 7 exercises and string them together so that it takes you forever and you feel  like throwing up at the end.  That is not a training program.  Look right on down the road a few years and see yourself overtrained.  Enjoy your training program…the workouts you do week after week forever, and know that you are ready for anything and you are HEALTHY!!

Watch this video carefully because I’m thinking this will make a really good warm up to get you in the 70s Big mood.

That’s right.  It is time for the August 70s Big Challenge.  Little change in the schedule for the Challenge.  It will now occur as our [...]]]> Click here to view the embedded video.

Watch this video carefully because I’m thinking this will make a really good warm up to get you in the 70s Big mood.

That’s right.  It is time for the August 70s Big Challenge.  Little change in the schedule for the Challenge.  It will now occur as our second workout this week.  OK-read carefully, here is how it will work.  This Challenge will take more than an hour, and although I don’t understand you, I know some of you prefer a lot of heavy breathing to lifting heavy weights.  Therefore, I am going to take the unusual step of providing you with a choice.  When you come to class on Tuesday or Wed you can either do the 70s Big Challenge or you can row a 5k.  I don’t program in 5k rows for our classes very often due to the extreme mind numbing boredom involved, and the fact that we have only 6 rowers, but I know there are some of you out there who would love to know your 5k row time.  Your prowess with the 5k row might also help you decide to participate in an upcoming rowing challenge…

Crossfit Northwest Tucson

Invites you to join us for a morning

Of fun and frivolity,

And

ROWING  42,195  meters!!!!!

September 18^th, 0900

CFNWT in conjunction with The Arizona Outlaws rowing team is hosting a marathon

There will be 3 categories: Solo,4 person and 10 person teams

There will be a $5.00 entry fee per rower, proceeds to benefit Arizona Asthma and The Pheonix Junior Rowing Team

Let’s send a flotilla of CrossFit Works rowers up there on the 18th!!  Carl will sing and I will dance so that you won’t get bored.  We will use one of the white boards in the gym to help you guys organize teams.

Now, if you choose to do the 70s Big Challenge as it is supposed to be done you will run over class time.  If you are normally in a morning class, but would like to give yourself additional time please feel free to come on Tuesday evening to do the Challenge.  NO ONE WILL BE DOING THE CHALLENGE ON WED evening.  Do not ask to do it ’cause the answer will be no.  If you are in Andres’ 5:30pm or Jen’s 6pm class please come early if you can on Tuesday night.  We will not run individual separate classes that night.  Just one big weightlifting, rowing bash.  Here are the details of the Challenge straight from the horse’s mouth:

“The August Challenge is simple. Work up to your heaviest single in the snatch, clean & jerk, squat, bench press, and deadlift. That’s your total. I say heaviest single because this won’t be a max. You can take as many attempts as you need. Make your jumps and attempts wisely (the smart ones will not take three attempts on every lift). Here are the rules (because someone will ask):
* This must all be done in one session.
* Lifts must be done in order.
* The snatch and clean and jerk must be caught in a locked-out position. If you press it out, it doesn’t count.
* Yes, it’s ok if you power snatch or power clean.
* Squat must be to depth-crease of hip below top of knee.
* Bench does not have to pause on chest. This doesn’t mean you should dribble the bar off your sternum, though.
* The deadlift must be raised without hitching. It must also be lowered to the ground, not dropped above the knee like some dumbass. Your mama raised you better than that.
* Sumo is fine. Straps are not.”

Ooooh boy this will be fun.  Please know your bodyweight when you get here.  I must report it with the results.

I am actually in the middle of this mob somewhere explaining the workout.

The mob, officially known as my 20-person!! 6pm class, warms up with some partner wallballs

Down to business.

Seriously commendable.  This bench mark workout is certainly not a staple for us, but sometimes these things have to [...]]]>

I am actually in the middle of this mob somewhere explaining the workout.

The mob, officially known as my 20-person!! 6pm class, warms up with some partner wallballs

Down to business.

Seriously commendable.  This bench mark workout is certainly not a staple for us, but sometimes these things have to happen in a CrossFit world.  It was very clear that after about 5-17minutes (depending on the person) your intensity dropped off sharply.  Since the definition of crossfit includes the word “high intensity”, we usually do workouts that enable you to work at…drum roll…high intensity.  30 minute workouts are not high intensity.  But, luckily for all of us, the definition of crossfit also includes the words “constantly varied” and “unknowable”, so that means all sorts of things are appropriate for us.  Even “Chelsea”!

Top finishers.  All Rx’d.

Top scores for the Women involve Liz and Janice anchoring a bunch of Jennifers:

1. Liz C. – 15 then 7

2.  Jen H.  - 8 then 12

3.  Jen C. – 6 then 11

4. Jennifer S. – 6 then 10

5.  Janice  - 5 then 14

Top for the Men:

1.  Josh P.  -  All 30+2

2.  CJP  -  All 30+1

3.  Jordan S.  - All 30

4. Jason P. 23 then 2

5.  Erik M. 17 then 8

Extra award in the men’s division: Gold star/badge of honor for Jason P., Jordan Schupan and Erik M. whose stuff was all “to spec”.

Yellow towels are for equipment and floor.  Your raw human physicality is, of course, compelling and irresistible, but there are certain things that should not be shared even with your fellow crossfitters.  The white towels are for your dewey skin.  All dirty towels go in the hamper next to the blue lockers.