161017 "3 STARCHY Carbs you should try this fall"

In my house, fall means that the kids want potatoes a lot. The comfort and diversity of potatoes makes it an easy go to for baking, mashing, sautéing , you name it. The problem is that the menu gets quite redundant switching between sweet potatoes and regular potatoes all week long. While I am not going to abandon my Irish roots and get rid of the cylindrical goodness altogether, there are a lot of FALL vegetables now at the store which can help fill the gap and also boost the nutritional content of my meal. I am going to offer up 3 Starchy veggies that can help take the place of your potatoes. 

First off a little carbohydrate education. Vegetables all contain carbohydrates in various forms.  Glucose and fructose are sugars in veggies and your body recognizes them as carbohydrates. Starchy vegetables are carbohydrates with a ratio on average of 15g of carbohydrates per 1/2 cup vs. the 5g per 1/2 cup non starchy veggies. The starchy difference comes by way of the amount of indigestible fiber that provides fruits and vegetables with their structure. The more indigestible fiber that a vegetable has, the lower its "starchy" qualities. Fiber is important to good overall health, and getting enough fiber is a crucial benefit of eating more vegetables. Starchy veggies fill you up faster and provide the classic glucose driven energy reserves that are needed for training and athletics. 

As far as your daily meals can go, you should feel free as a unicorn to eat as much non-starchy veggies like asparagus, broccoli, peppers, onions, tomatoes during the day. Starchy veggies like potatoes, rice and the veggies I will give you below should be eaten in more controlled and measured ways. 

Now for the veggies. 

Pumpkin rules. My wife really loves fall and its not just because of the pumpkin spiced Lattes at Starbucks (which are terrible for you BTW). Fall means that pumpkin hits the store displays and we can start cooking with it again. Pumpkin has many uses outside of the Jack-o-lantern which is probably rotting on your stoop right now. This high carb option is great for potato substitution because it is one of the sweetest fall squashes out there. The natural sugars in pumpkin cook out well if you are baking it or boiling it which means that you don't need to dress it up too much for the kids to love it. Pumpkin can also be used in baking! As a a substitute for flour as a binder in recipes, you can cook pumpkin into the mix and the starch will help keep all the other ingredients together. 

Try pumpkin in your breakfast bakes! Cooking it down and then mixing it with egg and some sausage and peppers you have a delicious breakfast that is high in Vitamin E, Vitamin B6, Folate, Magnesium, Vitamin C and Potassium. You can also go canned pumpkin if you don't want to mess with the fresh stuff. Canned veggies are higher in carbs but still have the nutrients you need.

Peas are more than just kids fare. While you may not think that peas could ever take the place of potatoes or rice on your plate I suggest you give them another look. With a starchy content and low glycemic Index rating, you can eat them with every meal for sustained energy and vitamins. Glycemic veggies like potatoes will act on your blood sugar much faster than say broccoli. Sugars in high glycemic foods break down into energy fast and, as athletes, we want to keep our blood sugar as neutral as possible to avoid the roller coaster effects that lead to feeling like crap. Peas have a low glycemic rating but are a "Starchy" carbohydrate. This unique pairing means that the balance of fiber and sugar are balanced.  

A cup of cooked peas contains around 8 grams of carbohydrates and when we look at our daily carb intake being between 25-35 g, this serving can fill a lot in our diet. Not to mention that Peas contain a very high amount of potassium which has been shown to lower blood pressure. For those who are trying to cut back on meat in their diets, peas also contain a good amino acid profile which can help with your overall protein consumption for the day. So mix some peas in your meals or just have them on the side for a great option beside the same old potato or rice. 

Parsnips are king. This member of the carrot and celery family has been waiting for you to read this blog piece so that you can get educated, eat it and truly become super human. If food is fuel, then the Parsnip is super fuel because it contains the nutrients necessary to literally help you stay young and live longer. Inside this Starchy carb you will find high amounts of Vitamin C, Potassium, and the big one FOLATE. Vitamin C and Potassium concentrates are high in many veggies and provide vital health benefits like anti-inflammation, lowering of blood pressure, bone health, skin health, and immune health. Folate or the derivative Folic Acid is key to helping the smallest piece of yourself, adapt, grow and divide. I am referring to your DNA, RNA and red Blood Cells. 

I am currently reading a great book about the metabolic effects of cancer growth and Folate has been brought up multiple times in regards to managing the cellular degeneration that happens when cancer sets in. Folic acid can also help keep your mind right through balancing hormone levels and of course keep your heart running tip top. 

Parsnips are similar to carrots so you can roast them, boil them, grill them, and bake them to the consistency that you want.  Because they have a neutral, Rooty taste you can spice them up with chili or sirracha sauces, or make them more savory with a salty blend of spices. Combining Parsnips with stew is one of my favorite ways to enjoy them during the winter, just drop them in the crock pot and let them absorb ll the good that you put in on them. 

As I wrote above, carbohydrates are necessary for optimal training. We need to look beyond our habits and explore what nature is offering us. These 3 Starchy carbs will help diversify your plate and allow you to get more creative in the kitchen. Fall is a great time for food so do some digging, check out your local farmers markets and keep striving to be the best possible version of yourself. 

Love, E.

Programming Notes 10/16-10/20

400m Run
12 Banded Good Mornings
10m Lateral Banded Hip Activation
12 Banded Squats

Squat Flow: Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch

Back Squat
3X5 + 5-10# from last week
*focus on toes forward, hinging at waist.
*depth to parallel or beyond as long as core and low back support movement
*Rest :90 between sets

Against a 2 minute Clock,

8 Toes TO bar
8 Box Jump Overs 24/20”
-If you complete the required work then rest remaining time. @3 min mark perform 2 more minutes but add 2 reps to the rounds (10 T2B/10BJO).
-continue to add 2 reps (12,14,16,18…)to the couplet each time you complete the work in the allotted time. Until you are unable to complete the work in the 2 minute segment .
*Scale to V Ups or a perfectly hollow leg raise on bar. You DO NOT need to fully extend hips at the top of box.

Partner Warm Up: 7 minutes
P1- pedal your ass off on the bike
P2- Shoulder Activation drill W/ Kettlebell
(5 KB Press, 5 KB Windmills, 10 KB overhead walking Lunges)
*complete one round of shoulder work with left arm and then the next round use your right arm. GO LIGHT with KB.

Lat band Mobility/ Bully Stretch/ Banded Scapula Distraction/ Banded Pigeon Stretch

20 Min EMOM
A- 50’ Handstand Walk OR 5 Wall Climb
B- 8 Pistol Squats Per Leg OR Bulgarian Split Squats on Bench or box
C- 12 Kettlebell Snatch OR American Swing
D- :20 Ring Support Top

Set a clock for 10 Mins,
Row 1000m ,
Then @ warm up Pace cycle through for remaining time
-10 Banded Lat Pull Downs (back flat, butt/hamstrings/heels on ground with quads flexed)
-10 Banded Press
-10 2ct. Mountain Climbers
-5 Divebomber Push Ups

Tempo Press
3X5 (same weight across all sets)
Tempo (1,1,3) *slow lower or eccentric phase

-Super Set each W/ 5 Reps of a Ring Push Up

10 Min AMRAP
5 Chest to Bar Pull Ups or Bar Muscle Ups
15 Shoulder to Overhead 115/75
45 Double Under

Agility Warm Up @ 10m Each
High Knee Pull
Quad Pull
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle
Lateral Bounding
Sprint W/ Change of Direction

Intensity Sprints:
4X 100m Sprints
-Go every 2;30
*focus on keeping hips and torso inline and arm swing happening from shoulder and not elbow.
*recover with deep breathing , through nose and out mouth. Pull diaphragm down


10 Back Rack Step Ups (5 each Leg)
10 Kettlebell Side Bends ( go heavy but keep chest squared with hips)
15 GHD Sit Ups

250 m Row
8 PVC Front Squats
8 PVC Good Mornings
8 Burpee Tuck Jumps

Core Development:
3X8@ each
-Romanian Deadlift
-Bent Over Row (keep hips engaged, don’t bounce) Set up is the same as a deadlift, pull bar to sternum
*add weight each round without losing form

5 Rounds For Time
15 Wall Ball
15 Power Clean 95/65

091017 "Dont Suck, Be Great.. 3 Easy Tips"

The amount of amazing shit I see each weekend I am at Tough Mudder Events is truly a refreshing taste at what it really mean to be human. Stripping down the barriers of clothes, standards, rules, and expectations; we humans get to actually be...human. As I step back each event and wonder at the social interactions that happen in front of me, I am reminded that we all have the opportunity, in every moment, to either suck or be great. I am going to offer 3 tips that will help you suck less and be more amazing.

What does it mean to suck? What does it mean to be great? Lets quickly frame these two distinct but inherently subjective levels of personal classification. To suck one must first begin with consciousness. If your reality extends no further than say your immediate 'feelings' then you are already setting yourself up to be disappointed because life is never going to be fully satisfying to the senses at any one time. To be great is to do just the opposite then. Greatness as I have seen expressed in the people and things in this world is an outward effect that creates a benefit to the world around you. No matter tangible, visual, spiritual, or simply spreading positive vibes can be classified in the greatness category. 

So now we venture into simple ways to create greatness!

Don't Be "that guy". To allow for greatness in the world you must first allow it to happen in your own life. As a traveler and observer I can tell you that most of us use suckiness as a way to defend against the world and falsely justify our own irrational concepts of morality and proper living. Being great means that you must abandon shallowness, fear, and stereotypes at all times. This is very difficult because nature has given us a hardwired brain which uses these defense mechanisms as a manner of navigating a treacherous world. I blame it on parents... haha. Not really but sucking more and being less great starts with your upbringing. We must transcend what our traditions tell us, and look to the virtuous men and women of our world for a roadmap to true greatness. Consciousness begets greatness. When you can move past the shallowness, fear and stereotypes you essentially are on the path to consciousness. If we could all become more conscious of nature, our neighbors, those not like us, and especially those who may not have the same beliefs as us... we are on our way to a pretty cool Greatness party that everyone is invited too! 

Create Opportunity in your daily life. Ive really been into the concept of Opportunity lately. Every time you walk into a room, get out of your car, turn around in Starbucks, you can create an opportunity for greatness in someone else life. One thing I have learned about humans is that WE ALL DESIRE THE SAME THINGS. We want to feel love, have purpose, and have a voice. If you can let someone express one or more of those things in your presence you can become a legend! The empowering of others creates a greater sense of consciousness inside yourself at the same time which can help elevate you past the previously mentioned suckiness in the first point. For many, consciousness needs to be jarred out of them like a slap to the face; and opportunities created in situations when others least expect it make the greatest impact. By going out of your way, everyone will consider the slightest effort as a sign of greatness. So take advantage to compliment someone, smile at a stranger, give something of value inadvertently, really just the small things matter. 2 or 3 of those per day add up to a greatness level that is incomprehensible. 

Pop The Bubble. Hugs fucking rule. Lets be honest. I must give 200+ hugs at each Tough Mudder event and each one brings my happiness level up to the full level. Human contact is fleeting though. With virtual lives and loss of physical interaction we are in danger of losing a level of connection that has bound our humanity for so long. Greatness can be created through touching and bursting our personal bubbles. Valuing Nature and the majesty it holds is declining as we pave over it, avoid it, shut it down and otherwise. Mark Twain said, "Architects cannot teach nature anything". No matter how we try and imitate it, there is nothing like sinking your toes into the soil and feeling the eons of life and death that we have arisen from.
Break out of your bubble and become great. Humans touching each other gives relevancy to our humanity. From the Maori's touching foreheads, europeans kissing, and Americans shaking hands, the connection means something. By simply touching another human you recognize them and that sensation brings us to a level of physical appreciation truly understood by even the most primitive mind. Sucking involves a complete lack of understanding and that is tied to ones ability to hug, touch and kiss. Its human, just do it and be great. 

While the concepts are simple, so is the title of this piece. Being great is nothing out of the ordinary, in fact it is something that you can attain within 1 minute if you really tried right now! This goes especially for you parents. Our children are easy to assign greatness, they are searching for it; give them a leader to model in their own lives. Don't Suck, Be Great. Lets elevate our humanity and rise above this level we are at right now. Whether you are a spiritual person or not we owe it to the reality of our present situation to take an extra minute, second, moment to be extraordinary . 

I love you all, E. 

Programming Notes 10/9-10/13

500m Row
12 Banded Lat Pull Down
10 banded Pull Aparts
8 Banded Pass Thru 

6 Jump Squats

Lat Band Mobility/ Bully Stretch/ Scapula Distraction

*cover the C2B Progression.
-hollow body
-Hollow Body Kip Swing
-Hip Extension and Flexion. POWER
-Pulling to the chest

5 Rounds For Time
15 Chest To bar Pull Ups
20 Wall Ball Shots
25 Push Ups
-Rest :90 btwn rounds-

3X :60 @ Each
-Jump Rope Freestyle
-Barbell Good Mornings
-Barbell Bent Over Rows
-Barbell Overhead Reverse Lunge

Lunge Flow: Ankle Roll Outs, elbow to instep W/ Reach, hamstring Pulses, Back Bends, Side Lunge, Pigeon Stretch

20 Min EMOM
A- Deadlift 3-7 @ 345/245 ,315/225, 275/200
B- Kettlebell Overhead Lunge X16 @ 53/35
C- :60 max Double Under
D- Rest

Agility Warm Up @ 10m Each

High Knee Pull
Quad Pull
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle
Lateral Bounding
Sprint W/ Change of Direction

Sprint Intervals:
200m Run - rest 1:00
100m Sprint - Rest 2:00
50m Sprint - Rest 3:00

Back Squat
3X5 + 5-10# from week previous
*focus on toes forward
* depth is reliant upon your midline strength and hamstring flexibility
*Control eccentric, explode Concentric


400m Run
10@ Each
-shoulder Rolls
-Arm Swing
-lateral jabs
-divebomber push Ups
-Scorpion Stretch
-Elbow to Instep Lunge
-Tuck Jumps

Core Development:
10 Dumbbell Side Bends (each side) (ensure chest stays squared up)
20 Dumbbell Renegade Rows (feet wide, each pull to body is a rep)
30 2Ct. Flutter Kicks


400m Run

21 Alternating Dumbbell Snatch
500m Row
15 GHD Sit Ups
30 Cal Bike
9 Strict Ring Dips

Partner Warm Up:
For 7 Minutes
P1- Bike @ 55/75 RPM

P2- 10 Slam Balls/ 10 Single Leg Glute Bridges

Shoulder Prep:
-Banded Pass Thru
-Banded Tempo Press
-Banded Pull Aparts
10 Negative Handstand Push Ups

Against a 6 min Clock,

Begin by doing 1 of each movement, then 2, then 3… and so on until time is called.
-Power Clean 135/95
-Kipping Handstand Push Up or Barbell Strict Press @ 95/65

*Rest 3 Minutes and then Repeat the 6 Min AMRAP. Goal is to match or beat your previous number.

021017 "4 Reasons to Get Enough CoQ10 in your diet"

Move, Breath, stop and feel your heart beating.. and Thank the CoQ10 in your body for doing what it does. This outlier on the daily RDA Vitamin Chart is responsible for a whole lot of your daily activity..and you take it for granted. Though you may have heard of it talked about, I am going to lay out some specific reasons why all athletes should be getting as much of it in their diet as possible.

CoQ10 is often referred to as an enzyme but it functions very much like a Vitamin. Taken in solely through your diet, it is fat soluble and utilized by all muscle cells especially the ones in your largest and hardest working... like your heart. Now, you may have seen the CoQ10 printed in bold letters on supplements pertaining to those with Heart Problems and it is because as I will show you, your cells need this vital element to function correctly and folks with a history of Heart Disease and some brain diseases are drastically lacking CoQ10. The good news is that a healthy diet can contribute to increased bio-availability and synthesis in the body.. 

Lets take a look.

Going faster, recovering faster and Enduring longer is absolutely tied to the Presence of CoQ10 in the body. Reason #1 is that increasing CoQ10 will help you be a better athlete. And the reason is this; inside your cells are the vey small but very important power producers called Mitochondria. A whole lot of cool chemistry happens in your cells, (which I dork out on constantly but may not be your cup of tea) some of which includes passing electrons around to increase the output of ATP when needed. ATP is energy in its purist form and for it to be produced the motor has to be fueled correctly. Scientists search and study for the answer to how to produce and regenerate ATP at the fastest rate, thereby allowing athletes to work harder for longer. CoQ10 is essential to repair the damage done during intense training and exercise and therefore a necessity in your diet.

Reason #2 CoQ10 will literally help you live longer through its anti-oxidant properties. As I mentioned previously, CoQ10 lives in and around the cells. In, Fact CoQ10 is found in all cells, both plant and animal alike! Because it lives inside the cell it can perform rehab on broken and tired parts of the cell but on the outside (the membrane) it functions as a barrier to the oxidative stress imposed on cells by your body. Think about it like your aging skin, when we are young you can bounce a quarter off your supple cheeks but as we age there tends to be loss of tension in the skin and vibrancy is lacking. CoQ10 is like the fancy face cream that your wife or mom puts on each day to keep her looking good. That cream will help keep the good stuff in the cells and repair what has been damaged by sun and time. Oxidative stress is common and necessary for your body to regenerate so its not a complete blocker but CoQ10 in your diet keeps the insides looking as good as the outsides. 

Now I digress for Reason #3. I know y'all don't always get my science talk or understand why I'm into the MINUTIA of health but its all for good reason. And my understanding and study of nutrition science has yield this cool fact about CoQ10, it helps you lose weight! Booom. You are welcome. Coupled with exercise, CoQ10 can take micronutrients and turn them into straight heat which can burn calories and bad fat. For many years one avenue that companies have tried to get folks to lose weight is through gnarly nerve stimulating drugs like ephedra, stimulants and caffeine. The "gitters" is essentially your nerves going fucking bonkers in your body and creating heat and energy as a result. 

And what have we learned from countless tails of college students, failed weight loss stories, and the like??? Liver damage, endocrine fatigue and overall poor health because of this path towards weight loss. CoQ10 acts on excess calories in the same way these synthetic nerve stimulators do but without all the stress on the body. Remember, we are going for optimal health and performance, not trying to mask it with bullshit chemicals!

Reason #4 is a simple one and the one I will close this thing out with. If you are paying attention to your CoQ10 menu, you are damn sure going to be on the pathway towards a healthy, mind, body and especially heart. The CoQ10 menu is one that you will see me espousing for most of you, lean meats, lots of veggies, nuts and seeds, little fruit and no sugar or stimulants. Fried foods basically cuts the amount of CoQ10 in your meats by half so that takes any chance of bad fired shit going in your body out, and of course grass fed meats has more enzyme CoQ10 available. 

From performance to overall health, CoQ10 is a vitamin that you should bee aware of if you want to obtain the best possible version of yourself. The big take away is that CoQ10 is the producer of energy and the protector of the cells in the body; without it you are walking a fine line between sickness and poor performance in the gym. Stay conscious my friends and eat with a mission. You have the power to empower your performance with this naturally occurring health promoter.

Until next week, train hard, be kind, spread joy and love. AND SHARE THIS ARTICLE!!!!! 

Programming Notes 10/2-10/6

6 min Partner Warm Up
P1- 300/250m row
P2- 12XSlam Ball Overhead Walking Lunge,  Slam Balls (Hips must pass below parallel receiving the ball)

-Ipsalateral Deadbug core drill
-Banded Good Morning
-Banded Press
-Banded Lateral walk (partner holds band around waist, athletic Position is held and lateral walk commences)

Double Under Progression- Singles, high singles, cadence drills, double under

Partner WOD:
200 Double Unders
100 Wall Ball Push Press 20/14 (go to 9’ target)(Break up as needed between)
50 Deadlift 365# (both partners on bar at same time)
12 Rope Climbs (Break up as needed)
50 Deadlift
100 Wall Ball Push Press
200 Double Unders

Cool Down:

Bike for 5 Mins
Roll Out Low back and Calves

10 cal Bike
10 M Bear Crawl
10 Squat Therapy
5 Strict Toes To Bar

Squat Flow: Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch

Strength Progression:
Back Squat
3X5 + 5-10# from last week
*same weight across All Sets

5 Front Squat
-max lateral burpees over bar in remaining time
*goal is 75 burpees over the 10 min workout.
*bar must be taken from the ground
3- 185/135

200m Run
10 PVC Pass Thru
10 Reverse Lunge W/ High Knee Pull (per leg) *lunge backward, then drive through front heel to standing, bring swinging leg up in front of body, hug close to body
10 PVC Good Morning
10 Side Lunges

Pacing Drill:
On rower, set a clock for 1:00 and row @ 1000m pace. Rest 1:1 and then repeat. How many calories you average over the two efforts is what you will use as your sprint goal in the workout. (If you average 12 calories in 1:00 @1K pace, that is the number you must sprint towards AFAP in the workout)

A- Strict Ring Dips 6-8 reps, or 3-5 ring muscle ups
B- GHD Hip Extensions X14 reps
C- Box Step Ups W/ KB’s X 12 (held in farmer carry position)
D- Row Sprint (row to calorie goal established before, as fast as possible )

*for Box Step Ups, ensure that you use the same leg on the concentric (step up)an eccentric (step Down)

10@ Each
-Shoulder Rolls
-Arm Swings
-Trunk Twists
-Bow/Bend back
-Sit Ups
-Russian Twist
-High Knee Pull
-Quad Pull

Strict Press
3X5 + 5#@ Tempo (1,1,3)
*rapid punch off chest, slow eccentric lower

Floor Press @ Bodyweight (can sub Dumbbells if more comfortable on shoulder)
Cal Assault bike

100m Run (focus on proper arm swing and pulling knees up)
8 Jumping Pull Ups
8 Kettlebell Goblet Clean and Press
8 Kettlebell Windmills (each Side)

10M @ Each
-high Knees
-butt kickers
-High Skip
-Fig 4 Skip
-Lateral Shuffle
-Carioca (fast hip flexion and abs engaged)
-2X Shuttle Sprint

Intensity Sprints
Sprint 100m
*go every 2:30.

21 Pull Up
15 hang Power Clean 115/75
9 Pistol Squat

Cool Down :
Pigeon Stretch
Couch Stretch

*go at least 1:00 at each

250917 "Boost Dopamine with these 2 easy steps"

You call time... You lay on the ground writhing in the pain and absolute enjoyment of the workout that just kicked your butt. The weights get put back, class lets outs and for the rest of the day you feel like you are on some kind of a high. This is your GUT, Brain and endocrine system all saying thank you! Dopamine is a neurotransmitter commonly referred to as the 'feel good' chemical and there are a couple ways you can boost your bodies ability to produce more of it and be more efficient at using it. Lets check it out.

As you can kind of guess with me writing this, I am going to lead with Nutrition. And you better believe that one key pathway to better production and more optimal uptake of Dopamine in your body is through eating really good. By eating good food you are not only delivering heaps of good amino acids and vitamins to your body, but you are also helping to heal your GUT from harmful inflammation and digestive problems. Here are some great foods to eat for Dopamine production:
-Green Tea. Polyphenols are plant based chemicals which help liver, GUT and brain function. Science has also shown Dopamine production has resulted in increased Green Tea consumption.
-Bananas. Tyrosine is an amino acid which boosts dopamine production through its influence on the endocrine system.
-Salmon and other Fatty Fish. Omega-3 fatty acids aid in the delivery and production of many chemicals in the brain. As I have written previously, Omega-3 fats act to protect the neuro-synapses which dopamine works through in the brain.
-Kale. Kale is rich in Folate. Folate is involved in the body ability to build DNA and reproduce cells. Healthy cells are able to transmit and process Dopamine, making you SUPERHUMAN!

In summary, Eat good stuff.... Perform really well in training. 

Secondly, is about taking care of yourself in another way, calming the F*^K down! Cortisol is the stress hormone that is absolutely the performance killer. Nothing will hinder your progress as an athlete, parent, community leader than living in a constantly stressed state. Increases in Stress and Cortisol levels are classic precursors to:
-loss of sex drive
-decreased desire to train
-immune dysfunction
Cortisol acts as an energy source classically seen in the 'fight or flight' response. Too mUch of that gets seriously taxing and leaves you feeling uninterested in anything. 
Rebalancing the chemicals in your body and getting rid of cortisol can be done in the following ways:
-Hug your friends, kids, and especially your wife!
-make a list of things to do and check them off as the day goes on .
-dont look at your phone every minute of every hour.
-do yoga.
-practice breathing techniques.
-Stop and smell the fucking roses!

Big things happen with small actions. The root of all happiness and optimal health is through a chemically balanced mind and body. Dopamine has a lot to do with optimal health and performance. Consciousness is the first step, nutrition and life changes are second. You are absolutely capable of boosting your dopamine levels without supplementation or turning to drugs. Be strong, be healthy and THRIVE. 
I have another great article HERE on the benefits of boosting Dopamine in your body by a great writer John Hawthorne.

I love you all, E. 

Programming Notes 9/25-9/29

250m Row
10m Bear Crawl
10 Squat Therapy
20 Cal Bike
10M Banded Hip Activation
10 Squat Therapy
20 Burpee
10m Bear Crawl
10 Squat Therapy

Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch

Strength Development:
@ 20# + from the 3X12 last week.
-across all sets

Partner WOD:
Against a 4 minute Window, complete as many rep sets as possible in an “I Go, You Go” manner. After Each 4 Minute work period, there is a :90 rest.
A- Bike
B- Burpee
C- Cal Row
*one partner will complete all 30 reps , P2 will complete the 25’s, P1 will complete the 20’s… and so on. Monitors will be reset before next partner gets on equipment.  If finished before 4 minutes, team rests. 

-High Knee Pulls 10m
-Quad Pulls 10m
-InchWorm W/ Push Up 10M
-Elbow To instep 10m
-Heel Walk 10m
-Toe Walk 10 M
-Squat W/ 180 turn 10m
-High Skip W/ foot Dorsiflexion
-High Knees
-Butt Kickers
-Fig 4 Drill
-Lateral Shuffle
-Sprint W/ Change Of Direction

Intensity Sprints:
Every 2:00 , for 4 sets>

Sprint 100m AFAP. MAX EFFORT

6 Ring Dip
12 KB Swing 70/53
24 KB Front Rack Walking Lunge

Cool Down:
Banded Hip Distraction , Banded Calf Stretch, Couch Stretch, Pigeon Stretch

200m Run
12 Seated/Banded Lat Pull Down And Hold :02 Per rep
12 Tempo Banded Press
12X 5 m Lateral Cone Touches *maintain athletic Position

Rotator Cuff Series: W/ 2.5# plates . Scarecrow+ External Rotation, reverse flys, superman’s, Front Raises, lateral Raises, corkscrew, Y presses, narrow Cross Over Presses

Spend 3-4 minutes covering the Double Under Progression .

A- :60 Tempo Strict Press @2.5-5# + from last week (1,1,3)
B- :40 Slam Ball Max Reps
C- :40 Max Strict Pull Ups (banded is fine, no Kipping)
D- :60 Double Under Max Reps
*Goal is to try and match #’s each round

:30 @ Each X2
-Standing Toe Touches
-Side Lunges
-Tempo Squats (toes forward)
-Kettlebell Halo’s
-Kettlebell RDL’s
-Kettlebell Up and Overs (begin on left side, KB comes up and over body to right side)
-Kettlebell Overhead Reverse Lunges

For Time
400m Run
50 barbell Step Ups 75/55 (no Bouncing with non working leg)
50 Strict Ring Rows (can scale up to supine Ring Rows, feet on box)
800m Run
50 Barbell Sumo Deadlift High Pulls 75/55
50 Diamond Push Ups
400m Run

250m Row
8 Kettlebell Goblet Clean and Press
12 Kettlebell Windmills (6 L/6R)
8 Pineapple Pickers

Skill Development
Heavy Sled Push 10-20m
-followed immediately by-
12 Hip Extension

Clean and Jerk 95/65. 115/75 Super RX
Toes To bar
*Goal is Sub 10.

180917 "Heart and Brain, Meet DHA and EPA"

Fitness is amazing on the body. Science has shown exercise and hard physical labor to be essential to longevity and optimal health. Though athletes move well and may have high aerobic capacity, there still may be lurking a danger hidden inside your blood vessels and neural synapses that will you to an early retirement. So... lets re-introduce your brain and heart to EPA and DHA found in Omega-e fatty acids. 

Now I have written for years about the benefits of introducing more Salmon in your life or how you should get on a Fish Oil Pill, so this conversation may ring a few bells. I believe it is a truth that bears repeating. Aside from managing inflammation through proper nutrition, keeping the blood moving smoothly through your body is pretty much an important point to your overall health. 

EPA and DHA (docosahexaenoic acid (DHA) , eicosapentaenoic acid (EPA) are long chained fatty acids found in Omega-3 fats. There are natural sources of EPA and DHA that come from both marine life and plant life. To be clear, there are absolutely benefits for your brain and heart in by both consuming Chia and Flax seeds as well as Sardines. The difference comes in how the body breaks it down and makes it available to use. 

These fatty acids are considered essential because we do not produce them. This differs from things like Vitamin D which is synthesized from the body and through nutritional sources. The Fatty acids act as not only regulators of cholesterol in the blood vessels, they also are essential for Mitochondrial effectiveness. Mitochondria are the power plants of the cells, and they run off fatty acids for fuel not pasta! 

The Brain synapses, small connectors within your brain matter that send electrical signals to all the good stuff you want to move around or think about; also use DHA and EPA. The protective sheath that surrounds the synapses are supported by these acids and therefore the connection has been made by science to an increase in DHA and EPA and a lowering of Alheimers and Dementia Risk!

Given that everyone from your online retailers to Costco sell Fish Oil pills with specific RDA, there still is no way to tell just how much you should take. I do just what my bottle says and call it good. But there are tests out there that can measure your Omega-3 fatty acid levels. These tests are offered by your doctor and will give you an exact level of O3 in your blood and therefore you can be better adjusted on your intake. 

No pill will ever beat optimal nutrition. 

Eating more Salmon, Sardines, Anchovies are great ways to keep your Omega-3 fatty acids up to par. Yes fish is more expensive than chicken. Yes you may not always want fish for dinner. But do you want to live longer and have a better quality of life? I enjoy salmon 4 days a week with breakfast instead of eating so many eggs. I enjoy smoked Alaskan Salmon From Costco as a snack. There is no one way to skin this cat, or in this case, eat this fish. 

Your body may display optimal health to your bathroom mirror but you have no idea how your insides are functioning unless you test for them and feed your body well. Keep up on the Omega-3 fatty acids and keep thriving. health is earned never given!

Love, E

Programming Notes 9/18-9/22

3:00 on Erg, last minute should be sub 1:45/1:58
8 Pull Ups,* banded strict Preferably
:15 Low Plank Hold *bottom of push up, body 1” from floor
20 Lunge W/ Foot Dorsiflexion

15 Min EMOM
A- 5 Thrusters/ 5 Strict Chest TO Bar Pull Up
B- 12/15 Cal Row

C- 5 Ring Dip/ 5 Burpee
*Scale up or down but keep integrity of movement. Should take :40 per.

Marching High Kicks
High Skip
Lateral Bounding
High Knee Tuck Jumps
Wall Climbs

Banded Good Mornings
Banded Hip Activation
Banded Press
Banded Pass Thru

Accessory Work:
Romanian Deadlift
Barbell bent Over Row
*nothing over 135/95

*establish weight and record
*Should take less than 12 minutes

10 Min AMRAP
15 Snatch 75/55
30 Double Under


Partner Warm Up
5X 1:00 Each
A- Assault Bike
B- PVC Tempo Back Squat +Back Rack Press (3,2,3)

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll Outs, Boot Straps, PNF, Squat W/ T Spine Rotation


8X 1:30
Sprint 100M

2X :30
Mountain Climbers
Side Lunges
Kip Swing
Divebomber Push Ups
Your Best Dance Move

Spend 8 Minutes Covering Rope Climb Techniques and Clearing Fatigue form the squats

800m Run W/ 45# Plate
100 Toes To Bar
50 Front Squats 155/115
10 Rope Climbs
Run 800m W/ 45# Plate

400m Run
8 Glute Bridge W/ :1 Hold at Top
8 Single Arm Overhead Press
8 Single Arm Romanian Deadlift
8 Singe Arm Bent Over Row
3 Burpee Broad Jumps

Lat Band Mobility/ Bully Stretch/ Scapula Distraction/ Hip Distraction

4X 3:00 of Work/1:00 of Rest between

3-6-9-12…(each work period begins back at 3…)
Single Arm Front Rack Walking Lunge Steps
Single Arm DB Push Press
Single Arm DB Push Up *one Hand Must Be Holding the Dumbbell Handle, elevating from the floor slightly. Increasing Difficulty and challenging stimulus.


110917 "3 Key Steps to Balanced and Powerful Hips"

In the world of athletics, hips are king. No matter running, jumping, bounding, tackling, sprinting, lifting, swinging, even pitching demand the most supple hip possible. As far as joints and anatomy are concerned, there are more avenues for disfunction than any other area of the body. On the flip side, there is opportunities every day in the gym to make them more mobile, stronger and of course... more powerful. Here are 3 ways to keep your hips healthy and able to tackle (no pun intended) anything that life may throw at them. 

Anatomy 101 of the Hip. First off when we refer to the hip, we must look at the actual skeletal form. The hip in all is splendor is essentially the musculature, ligaments and tendons that surround the Pelvis. The Pelvis tilts and has the ability to rotate side to side in relation to the spine. There are many muscles which control this action like the hamstrings, Glutes, rectus femorus, and a package of 7 muscles which make up the hip flexors. 

Mobility is step #1 to having the most balanced and powerful hips. If the pelvis is limited by tight muscles, inflammation or misfiring, injury is surely to occur. Following my programming you know I spend A LOT of time on hip mobility because we demand a lot out of them in CrossFit and LIFE. 
Mobilizing the hip is easy, taking a lacrosse ball or foam roller, stick it in a tight spot and just go with it!. 
More precisely, targeting certain areas that have been worked or are going to be worked is important . Rolling the Glutes and Hamstrings are somewhat easy but to get into the Piriformus (lateral insertion on back of pelvis and cause of some 'back pain") you need to manipulate your seated position with your legs crossed just to get in there. Another great and very uncomfortable muscle to loosen up is the Psoas. The Psoas connects your spine to the front of your pelvis and is commonly the root cause of back pain after training. Laying on an elevated Lacrosse ball to the left and right of your belly button can be uncomfortable but will relieve the pain. 
Outside of the torture implements you can stretch to better balanced hips. Two of my favorite stretches are the Pigeon Stretch and the Couch Stretch. One targets the posterior and the other the anterior, together its magic. 

Strengthening your Hip Flexors and Extensors is the next move after you have them supple enough to move smoothly through squats, hanging knee raises and/or L-sits. 
Nothing works better at strengthening your back side better than squats and deadlifts. When done properly the strength built will have ripple effects throughout the trunk and upper body! What I would advise is before any weighted movement occurs, make sure that bodyweight movement can be maintained through an entire Range of Motion. If you can't touch your toes and have trouble sitting down on the toilet without falling, you sure as shit don't need to be touching a barbell. 
There are many other ways to build strength without weights. Lets start with isometrics. If you can hang from a bar or sit on the ground and pick your extended legs up above hip height and hold them there, you are practicing strength training of your hip flexors. If you can squat with toes forward below parallel and not look like you are a dog taking a shit, that is a great isometric position that will help you build your hamstring strength. 
From isometrics we can then build into dynamics. I recommend planked mountain climbers for the front of the hip, lateral shuffle runs for glutes and hamstrings, and single leg standing toe touches for hamstring strength and stability training. 
Only when we can show proficiency in balance and virtuosity in the dynamic bodyweight movements, is there a reason to start moving weight!

Finally you must test your hips outside of the training environment. Mother Nature has done a helluva job building us over the millennia. We can do amazing things so dammit get your ass outside and use that ability! Trail Running , surfing, snowboarding, cliff Jumping, trampoline, soccer, frisbee, all manner of movement is beneficial for strong and balanced hips. The training environment has set limits, beginning and ending of movement range motion. Nature Keeps the door wide open for opportunity, you just have to seek it out. 
The world outside the gym demands CNS (Central Nervous System) incorporation as well as lateral movement essential to well rounded hip health. I love watching the biggest, strongest guys and gals step on the trail with me and instantly turn into baby birds, everyone has a good laugh and we all go back to our training and look at it from more than one linear pathway. 

Healthy and strong hips will keep you out of the Nursing Home. Period. If you want to live a full and independent life past the age of 50, you need to start now. That means getting your ass up from behind the desk, the computer or whatever modern day bullshit keeps you from being the best possible version of yourself. Take time each day to develop Range of Motion that would make any gymnastic coach happy. Most of you reading this, Im preaching to the choir...BUT make sure you don't laugh at your coach when he/she programs hip circles in the warm up! Take a Zumba class and try to to hang during the whole 60 mins. We can all do more and have fun doing it. Keep it up and we will see you next week right here at the best place on the internet for education and POSITIVE VIBES! Love Ya, E

Programming Notes 9/11-9/17

:40 Work :20 Rest
-Banded Good Mornings
-Banded Hip Activation
-Banded Squats
-Banded Press
-Banded Row
-Banded Partner High Knees/switch
-Banded Partner Butt Kickers/switch
-Banded Partner Chariot Run/switch

-Spend 5 Minutes Covering Barbell Hinging Motion
*pulling set up
*hamstring activation upon pull
*back Position
*catch Position on power clean

-Spend 5 Minutes working Gymnastics
*Kip Swing on Bar
*Toe To Bar Progression (V Up, Strict Knee Raise, Kipping Knee Raise, Piked T2B, Kipping T2B)
*Handstand Push Up Progression (seated Press, Piked HSPU, Box HSPU, Banded HSPU)

7min AMRAP
5 Power Clean and Jerk 155/105
10 Toes To bar
15 Squats

Rest 4 Mins

7 Min Amrap
5 Deadlift 225/135
10 Handstand Push Up
15 Lateral Jumps Over Bar

Jumping jacks
Shoulder Rolls
Neck Rolls
Arm Circles
Trunk Circles

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Rolls , PNF, Botstraps, Squat W/ T Spine Rotation>

Snatch Warm Up:
 7X romanian deadlifts
7Xsnatch high pulls
7 X muscle snatches
7Xtempo overhead squats (OHS), tempo 23X1
7Xsnatch balances
7Xpower snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
7XTall Snatch
7Xhang (squat) snatches

*Hang Snatch Below Knee
15 reps.
1 Rep every :40 until 15 are completed.
@70% of previous snatch 1RM

In 5 sets, build to a heavyish set of 5.
*record results

W/ Partner, for Time
200 Cals on Bike
50 Burpees

6 min Partner Warm Up
P1- 300/250m row
P2- 12XSlam Ball Overhead Walking Lunge, Max Squatting Slam Balls (Hips must pass below parallel receiving the ball)

-Ipsalateral Deadbug
-High Knee Wall Drill (pose lean against wall, pull knees high while keeping foot in dorsiflexion)
-Banded Lateral walk (partner holds band around waist, athletic Position is held and lateral walk commences)

Double Under Progression- Singles, high singles, cadence drills, double under

Aerobic Test #1
*final exam, compare to 8/16
For Time,

2 K Row
150 Double Under
1 Mile Run

W/ Partner
Med Ball Run 400m
Med Ball Squat and Pass X 20
Med Ball Trunk Rotation X20
Med Ball Sit Ups X 20
Med Ball Back To back High/ Low PassX 20
Med ball Seated Russian Twist X20

150 Wall Balls
60 Ab Mat Sit Ups/ Scale up to GHD Sit Ups
30 Bar Muscle Ups (scale to JUMPING Muscle Up)

200m Run
12 Knee To Elbow +Push Up
:15 Ring Support Bottom
25m Bear Crawl

Lat band Mobility/Bully Stretch/ Scapula Distraction

50 Cal Bike
12 Ring Dips
21 Kettlebell Swing 53/35

040917 "2 Nutrition Essentials working together for better Health"

“2 Nutrition Essentials that work together for better Health”

This may come to surprise some of you but your GUT bacteria eat the same shit that you eat. If that just blew your mind then… welcome to the party. Now we can start getting to the root of optimal health. No matter your goal of being the best athlete possible or just avoiding the nursing home, I will explain how the two essential GUT necessities of Fiber and Probiotics work together. This, my friends, is a look inside yourself.

Dietary Fiber is consumed in a few key ways but none more important than in Leafy Greens. The recommended daily allotment of Vegetable Fiber is 30-35g, and the majority of Americans fall well short of getting it in. When fiber is lacking there is a heightened inflammatory process in the body, a starving of vital GUT bacteria, and a degradation of your immune system.

Sugar in Leafy Greens is called Sulfoquinovose or SQ. As you can see in the derivative of the word, there is a high Sulphur content in this sugar that your GUT bacteria use to feed themselves. The more that good bacteria in your GUT are able to access this sugar, the more they are able to aid digestion, kill off bad bacteria and improve your immunity to pathogens.

Alternatively, Sugar from foods that are NOT Fiber Rich Leafy Greens can be quite damaging. If your diet is like the majority of Americans (breads, pastas, sugar laden sodas, processed foods) your GUT is feeding Fungi rather than beneficial Bacteria. Fungi in your Gut are what produce inflammation, Yeast infections, and making you more susceptible to food borne diseases.

So first and foremost, eat the Shit out of some Leafy Veggies. All the time, every meal of the day. Do IT!

Secondly, we need to be mindful of our Plant based Probiotics. Probiotics are the good bacteria which either flourish or are absent from our GUT. Lactobacillus and E. Coli (the good kind) are two of a MILLION kinds of bacterial strains in your GUT which help you become the person you want to be.

Without regurgitating a bunch of stuff, I have written about in other Blog posts and what I have already said in this one, Probiotics and the supplementation thereof, is a good thing to test out if you want to give your performance a boost.

Supplementing Probiotics can increase your GUT’s digestive potential. Did you know that if you don’t eat good, no matter how you train or what supplements you take, your body can revert to a type of malnutrition? Imagine Probiotics as glue for good nutrients that pass through the stomach. The stickier you make your GUT with good bacteria, the more nutrients will stick around and feed your body!

Probiotics help regulate Hormone balancing. I have written about HGH (human Growth Hormone) being the holy grail for athletes in training. GUT bacteria absolutely effect your ability to produce HGH, manage Cortisol (the stress hormone) and balance the entire endocrine system. Simply, if you want to grow muscle, you need to make sure Probiotics are on your training plan.

The cool thing is that these 2 Nutrition Essentials can be one in the same. Consuming a diet that is High in Plant Fiber will populate and feed a healthy GUT Microbiome. You can eat a good diet, and let these two work for you while YOU are out crushing it in the Gym or on the Trail. If you choose to supplement with certain probiotics PLEASE KNOW that they are not a one size fits all supplement. Testing out different Probiotics is like testing all the veggies at the Farmers market, some work for your GUT and others don’t.

You become your best self through persistence and experimentation. Stay conscious, train hard, enjoy each moment of this life, spread love and things are going to be just fine. Until Next time.. With Love, E.

Programming Notes 9/4-9/8

400m Partner Med ball Run
20 Med Ball Sit Ups
20 Med Ball Squat and Toss to Partner
20 Med Ball Seated Rotational Toss (partners seated 6-8’ apart)
20 Med Ball Back to back High/ Low Passes
20 Med Ball Single leg Chest Passes

Dynamic ROM Hip/ Shoulder External Rotation
-Ankle Roll Outs
-Squat PNF
-Internal Rotation of Hip
-Lat Band/ Bully Stretch/ Scapula Distraction

Clean Warm Up:
7X Clean High Pulls
7X Muscle Cleans
7X Hang Power Clean to Front Squat
7X Hang Clean Belo Knee
7X Tall Clean
7X Front Squat

Clean Complex:
7X :90
-High Hang Clean
-Hang Clean Below Knee

-Front Squat
* Building Each Set



Jumping Jacks
Side Lunges
Piked Push Ups
Alternating Knee To Elbow
Strict Toes TO Bar

Power Snatch Warm Up: (Barbell Only)
7X Romanian Deadlift
7X Snatch High Pull
7X Muscle Snatch
7X Tall Snatch
7X High Hang Snatch
7X Low Hang Snatch

Aerobic Test #2 (The Final Exam)
800m Run
20 Snatch 95/65
400m Run
20 Toes To bar
*Compare to 8/8

Rotator Cuff Drills W/ 2.5/5# weights
:40 Jump Rope Progression
:20 Hollow Body Hold

:40 Handstand (scale to Pike Hold or foot on Box hold)
:20 rest
:40 Handstand Push Up (piked/ banded/strict/kip)
:20 Rest
:40 Hand Stand Walk (scale to wall Climbs)

8 Unbroken Jerks @ 65% of 1 Rm Jerk (Should Be Challenging)
:20 Ring Support Hold Top
50 Double Under

5 Min Row at 2;00-2:30 /500m split
12 @ Each
Half Moon Side Bends (fingers locked overhead)
Elbow To Instep Lunges
Boot Straps
Athletic Position Side Step L/R
Squat Jumps
Push Ups

4X 1:1 Work / Rest Ratio
20 Wall Ball Shots
4 Rope Climbs
20 Box Jump OVERS
20 Double Kettlebell Bent Over Rows (back should be flat as FUCK)

Banded Good Morning
Banded Hip Activation
Banded Squats
Banded Iron Cross
Banded Pass Thru
Banded Press

Superman to Hollow Rock Rotations
*keeping chest and legs off the ground at all times
Single Leg Barbell Deadlift
*each Leg

Deadlift 225/135
Bar Facing Burpee
*if completed sub 8 mins, complete as many ring muscle ups as possible



280717 "2 Reasons for athletes to not Carb-Load"

Being exposed to both the CrossFit world as well as the Endurance running world in Tough Mudder is really quite a juxtaposition when it comes to nutrition. CrossFitters rally around the high protein and rather high fat menus as body composition being a big focus of training. Tough Mudder athletes and endurance athletes in general rely on the holy grail of glycogen (blood sugar) stores to keep them going and therefore go big on refined carbs and low on good fats. 

Today I want to discuss and perhaps empower athletes from all disciplines to look at their training nutrition differently, staying away from always loading up on carbs for energy and rather focusing on nutrient timing and essential proteins to keep muscles performing at their peak levels. Here are 2 reasons not to 'Carb Load'.

Setting the scene for this discussion, you must know that what you eat ABSOLUTELY effects your overall health. Every meal can either add to or take away performance in your training as an athlete. Maintaining 'conscious' eating habits allows for a habit of setting yourself up for success in life and athletics.

First off, eating carbohydrates in an excessive manner means that you are doing 2 things to your body;
1- consuming fructose
2- deceasing your body sensitivity to insulin
Fructose is one of the 3 types of sugars that you consume, the others being Glucose and Sucrose.  Fructose is found in fruits and is added to practically everything in our modern American pantry. Carbohydrates which include fruit juices and many sports drinks are loaded with excessive fructose. As opposed to other sugars, your body doesn't always know what to do with fructose and is quickly stored as fat unless burned immediately. Fructose has a way of tricking the body into turning off the hunger enzyme (ghrelin) which controls the quality and timing of your daily hunger. Fructose also turns off your satisfaction enzyme (leptin) which is activated to tell you when you are full. You can see just how a funky metabolic system combined with high sugar can lead to a host of health problems. 
Now for insulin sensitivity. By consuming an excessive carbohydrate diet you run the risk of creating a situation in your pancreas known as insulin desensitivity. Your body produces insulin in a 1:1 ration with the amount of sugar that is consumed. The more you eat, the more your body works to keep up. De-sensitivity to insulin creates a host of metabolic problems like high cholesterol (LDL), high blood pressure, high blood sugar and Heart Disease . 

Secondly, Carb Loading can cut down on your performance. Let me introduce you to HGH (Human Growth Hormone) . HGH is king when it comes to performance training and athleticism. You may know this Hormone from the many drug scandals in professional sports. Supplementation of HGH has been in question for a long time because increasing it can give athletes such an edge in their sports. Eating excessive carbohydrates decreases the production of HGH because of the imbalance created in the body due to an attempt to process carbohydrates.

Protein and fat are essential to keeping muscles and organs like the Thyroid and pancreas functioning well. By consuming more protein and fat you not only ensure proper hormone function but also increase the availability of essential AMINO ACIDS which help build muscle. If carbohydrate loading occurs without protein then all the gains from training are lost. Catabolism is a real thing folks. Without protein the muscles will turn in on themselves and further breakdown will occur. Carbohydrates, even the most nutrient dense versions, still cannot ensure adequate muscle function without the support of good fats and protein. 

Now as a runner I see the need for easily digestible carbohydrates before and during races for quick sugar to fire muscles. I have tried eating super clean during long races and it simply isn't what I crave and cramping occurs. Training before races should be calculated. Allowing for your nutrition to be fuel for development and progression look different than the survival/fuel mode you are in on long race or competition days. 

Stay conscious my friends and always think before you eat. Stay fired up and keep pushing to be the best possible version of yourself possible. Love , E.

Programming Notes 8/28-9/1

2.5/5# Rotator Cuff Drills (see my Instagram for sequence)

200m Run
10 Scapula Push Ups
10 Scapula Pull Ups
10 Kip Swings
10 Jump Squats

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

CF Games Opens 2017 #3
Against an 8 Minute clock ,
6 Chest TO bar Pull Ups (scale to pull ups for speed)
6 Snatch 95/65
7 Chest To bar Pull Ups
5 Snatch 135/95
If completed, time extends to 12 minutes
8 Chest TO bar Pull Ups
4 Snatches 185/105
If Completed, time extends to 16 Minutes
9 Chest To Bar Pull Ups
3 Snatch 225/135

*ensure that scaling allows for all athletes to move into 12 minute cycle. Then snatch weight should be challenging and/or pull ups should be scaled up.

Partner Warm Up:
P1- Duck Walk 15m
P2- Bike For Cals
*alternate once P1 completes 15m. 6 minute AMRAP. Winning Team with most calories rests and other teams leap Frog hop each other 10 Times Each.

Squat Flow:
Kang Squat, Internal Rotation Stretch, Hip Bridge, Elbow TO Instep W/ T Spine Rotation, PNF, Squat W/ T Spine Rotation, BootStraps

Single Leg Strength:
Exposure 8 of 8!
Back Rack Reverse Lunges
2X4- Heavier that previous.
*once 4 reps are complete on each leg, drop weight 30-50# and Perform a max set of alternating reverse lunges. Weight solely on working leg, not on lunging leg.

3 RFT,

400m Run
20 Medicine Ball Cleans
30 Sit Ups

2X :30
Jumping Jacks
Arm Circles
Divebomber Push Ups
Mountain Climbers
Ring Rows

Lat Band Mobility/ Bully Stretch/ Scapula Distraction

Gymnastic Strength:
Exposure 8 of 8!
Weighted Pull Ups
3X 5

Ring Dips
Pistol Squats

Every 2 Minutes for 8 cycles
3-5 Bar Muscle Ups (scale to Jumping Bar Muscle Ups)
10 Hand Release Push Ups
12 Lateral Box Jump Overs 24/20” *scale height to allow for plyometric jumps

Partner Warm Up
P1- 1 Minute of Jump Rope
P2- Inch Worm W/ Push Up
P1- 1 Minute Of High Knee Jump Rope
P2- Mountain Climbers
P1- 1 Minute Double Under Practice
P2- Active Squat Hold

Shoulder TO Overhead Progression
*Take 5 Minutes to Cover Press/Push Press and Push Jerk
-5 Press 95/65

-5 Push Jerk
-5 Bent Over Rows

Toes To Bar Progression
-hollow Body hold
-kip Swing
-Strict Toes To Bar (lat activation, push torso away, look up)
-Kipping Straight Leg Toe TO bar
-Kipping T2B W/ kick

X3 Double Unders (63-45-27)
Shoulder TO Overhead 135/95
Toes To Bar

400m Run
-leg Swing
-hip swivel Kicks
-fire hydrants
-Alternating Knee TO Elbow
-Glute Bridge W/ :02 hold
-Russian Twist X2
-Push Up W/ Shoulder Tap

“Tabata Something Else”
8 rounds :20 Work/ :10 Rest
*perfrom all 8 Rounds before moving onto next exercise
*rest 1 Minute between exercises
*Lowest score across all 8 rounds is score for exercise.
-Bike For Cals
-Lateral Wall Ball Throws against wall
-Hang Power clean 155/105
-Hollow Rocks
*add all 4 score together for total score for the day

210817 "3 Vital health Benefits to Sun Exposure"

The Eclipse is coming!! Monday marks the celestial event of a Full Solar Eclipse where the moon will pass in front of the Suns path creating a FULL sun block for about 90 minutes. As a space watcher this is pretty cool event. But that is not all that is on my mind. The Ultimate Hawaiian Trail Run is approaching which means that a lot of top CrossFit athletes will be here on Kauai getting absolutely smoked by the Sun ! (They spend too much time in the gym and are quite pasty).

So in celebration of everything that is sunlight I wanted to remind you all of the 3 most important health benefits that we get from the sun. And when I say important... I mean Vital!

1) Im going to lead off with the most important and really the most all encompassing benefit and that is VITAMIN D synthesis. Now Vitamin D is not a typical Vitamin like you would find in a piece of fruit, Vitamin D is actually a Hormone, and a steroid hormone at that. 

At a whopping 3,000 genes in your body, Vitamin D effects exactly 3,000 of them! When Vitamin D acts on Genes the process is called 'expression'. So from Cells all the to organs are allowed to 'express' in beneficial ways when Vitamin D is provided.

Lets take Cancer for instance. Vitamin D has been shown to  lower the instance of cancer and prevent growth of existing cancer.
-cells are able to police themselves and kill off bad cells that lead to cancer
-organ cells, in lungs and stomach for instance, are allowed to diversify their make up which prevents cancerous cells from duplicating. 
-blood vessels are made stronger which allow for proper nutrient delivery and immune system function and thus cancer prevention

The sun is THE way we can help our bodies produce Vitamin D and prevent disease and optimize health . Getting some full body sunlight daily is how you can do it. 

2) Sunlight helps lower Cholesterol and Stress. Cholesterol or 'lipoproteins' can be either stored or turned into energy or hormones which we NEED in our lives. In the linked study above, researchers found that sex hormones were increased in those individuals who received a regular dose of sunlight. The increase in these hormones also coincided with a steroid hormone that increases bone and muscle strength!

Stress is a killer, everyone knows that. Simply getting out in the sun has been shown to decrease stress levels (cortisol hormone) and increase testosterone. So kick your office worker buddies and tell them to get the hell out of their chairs and take a walk outside, their bodies and the workplace are better off for it!

3) Sunlight increases your performance as an athlete. In THIS link, researchers concluded that through sun exposure, individuals were shown to increase oxygen levels in their blood without supplemental exercise. While it comes down to Vitamin D benefits which I have given above, this is really good news for all athletes in training. 

CrossFit and other training methods are awesome but if you are spending 90% of the time training indoors, you are missing out on a large piece of physical adaptation. Getting outside in the sun builds blood vessels strong and creates physiology which is prone to oxygen uptake. As we athletes know, O2 is pretty damn important.. especially during the round of 9's in Fran, right!!??

So as we approach the solar eclipse lets rejoice in the celestial occurrence because it is damn cool but lets also be happy when it passes and we get blasted in the face with sun light. Our distant neighbor and father of all life is truly giving us what we need to stay healthy and thrive. Get outside, train, enjoy and marvel at the world. Comprehensive training demands that we look for all natural methods to keep climbing the ladder to greatness. Train safe, love often, and keep pushing . E

Programming Notes 8/21-8/25

Partner Warm Up
400m Run Together
2X Each
P1-10 Squat Therapy on Wall
P2- 25 High Knee Jump Rope
2X Each
P1- 10 Push Ups
P2- 10 Ring Rows

Squat Flow- Hang Squat, Internal Rotation, Hip Bridge, Lunge W/ Ankle Rotation, PNF, Squat W/ T Spine Rotation

Pull Up Prep:
10 Kip Swing

5 Negative Pull Ups
10 Kipping Chest To bar (scale to banded C2B)

“Heartbreak Kid”
10 Front Squat 155/105
20 Chest TO Bar Pull Ups (scale accordingly but do not scale C2B)
50 Double Under
**Compare to 2/16/17

Lat band Mobility/ Bully Stretch/ Scapula Distraction

Kettle Bell Warm up:

W/ Light KB

12@ Each

Head Circles 'L' 

Head Circles 'R'

Trunk Rotations

Up right Rows

Press 'L'

Press 'R'

Romanian Deadlift

Squat Up and overs (outside right foot, up and over to outside left foot)

Single Leg Deadlift

Goblet Squat

Lateral Lunges

Windmill 'L'

Windmill 'R'

Sit Ups

Snatch 'L'

Snatch 'R'

Squat Jumps


Gymnastic Strength :
Exposure #7 of 8
Weighted Pull Ups


Ring Dips
Pistol Squats

Kettlebell Snatch 53/35

250m Row
15 Parallette Pass Thru
:45 Handstand Hold

Shoulder Prep:
2 Sets, 10 Reps Per set
Alternate between in TEMPO (1,1,2) fashion ;

-alternating single arm Dumbbell Bench Press
-alternating single arm Dumbbell Strict Press

Partner WOD
20 Min AMRAP
P1- 300/250m Row
P2- 8 Dumbbell Push Press/ 10 Overhead Dumbbell Lunge 50/35
*alternate positions

2X:30 @ each
-Jumping Jacks
-Barbell Good Mornings
-Banded Hip Activation
-Lateral Squat Jumps
-Deadbug Contralateral Reach

*Spend 6 Minutes covering Deadlift positioning, make it perfect

Deadlift every 2min on the Minute
1- 6@ 65%
3- 4@80%
4-4 @ 80%
5- 3@85 %
6- 3@ 85%
7- 2 @ 90%
8- 2 @90%
9- 1 @ 95%
10- 1 @102%

Spend 5 Minutes Rolling Out Calves and Hip Capsule

Elbow To Instep Lunge
Inch Worm
Duck Walk
Side Plank Knee To Elbow (Both Sides)
Narrow Foot Position Squat
reverse Lunges
2X Man Climbers

Push Ups

Burpee Tuck Jumps

Single Leg Strength:
Back Rack Reverse Lunge
*Exposure 7 of 8
-go heavier than previous attempts

-rest :90 between sets
3 Rounds For Time
400m Run
15 Thrusters 115/75
9 Box Jump Overs


140817 "Collagen VS. Whey Protein, The Search Continues"

Some search for the perfect wave, some the perfect drug. I...Search for the best possible supplements to keep me firing. At 37 years young , as many of you know, the standards and routines of your life NEED to evolve in order to stay on your game. If you have not altered your lifestyle and nutrition at least 10 times from 25-35... you are far behind the curve. 

The good news is.. you have me to keep you informed and thinking about the right moves (nutritionally) to make in your life. Today I am going to expand once again on the search for the best supplement to support muscle synthesis (growth and repair) and overall health. 

Collagen Proteins make up 30% of the overall protein composition in our bodies. This fact is impressive, especially when we look at joint, bone and muscle health. Along with a diet rich in high quality proteins like fish, poultry and beef, our body produces the protein in good amounts until we peak in our late 20's and 30's. Collagen production along with other essential hormones and proteins begin to become less available from our own bodies and therefore supplementation is necessary. This process should begin in early 30's.  

We see collagen products in all manner of lifestyle brands, most notably Skin care products. As wrinkles and lines in skin become visible we age, this is due to the extracellular collagen potency going down in our bodies. Out of our sight, the same decline happens in our bones, joints and muscles. 

So how do Collagen Peptides compare to Whey Protein? 

This question as I see it has multiple levels:
-which effects better muscle growth and repair?
-which has more beneficial effects on my GUT?
-Which delivers the best Branch Chain Amino Acids?
-which is easier to consume?

Whey protein has many benefits as I have written extensively on HERE. Looking at the above listed questions I would say that overall Whey protein has the BCAA Leucine which is the most important amino acid for muscle synthesis. The amino acid profile of a Grass Fed Whey  is substantial and very complimentary to an athletes training schedule. BUT... it can be very hard on those that are sensitive to Lactose and other elements of Dairy products. Consuming Whey is easy in drinkables and it is also added to the copius amounts of "Protein" bars on the market. Overall it is a safe bet for optimizing nutrient delivery to muscle post workout. 

Collagen on the other hand shares many of the same benefits that Whey does with the added bonus of repairing the GUT and regulating your metabolism through Hormone balancing.

Amino Acids are the building blocks of Proteins and Collagen Gelatin (Bone Broth) or Peptides has a lot of them . Primarily Collagen as three very important ones; Proline, Hydroxyproline, and Glycine. While it may lack the Leucine found in Whey, the amino acids found in Collagen share similar composition to those in Creatine. Creatine has been studied for years and shown to increase nutrient delivery and muscle synthesis in all athletes. 

Collagen is naturally more anti-inflammatory than Whey Protein. As opposed to disturbing the GUT, Collagen soothes and repairs the Gut. Collagen is an extra cellular substance so once absorbed in the body it immediately repairs and protects your cells. This is why a boost in collagen can mean healthier looking skin, nails and hair!

There are multiple ways to get extra collagen. Vital Proteins is a brand that I firmly stand behind. They make a Collagen Peptide powder that can be put in any beverage you want. You can also boil bovine, fish and poultry bones to yield the gelatin form of Collagen. Just as with Whey, the best way to ensure lots of the good getting in your diet is by eating the highest quality foods, both veggies and meats. 

As a daily routine try my standard: take a Whey protein with carbs before your training session and then a smoothie with Collagen Protein, coconut water, fruit and veggies after your training session to calm the stomach and ensure optimal absorption.  

Keep searching and Ill keep informing and guiding you along the way. Being the best possible version of yourself takes time and persistence. We can get there together. Stay strong and look younger my friends, get on the Collagen! Love Ya! E

Programming Notes 8/14-8/18

200m Run
12 Walking Elbow Instep Lunges W/ Reach
Bear Crawl 25’
12 Push Ups
:45 Deadbug Ipsalateral Reach

Gymnastic Strength: (not for time)
Exposure 6 of 8
Weighted Pull Up

Ring Dip
Pistol Squat
*Form over speed

10 Rounds For Time
“Aggressive Cindy”
5 Bar Muscle Ups
10 Clapping Push Ups
15 Dumbbell Front Rack Squat 50/35
*scale to banded Muscle Ups or Jumping Muscle Ups
*Scale Push Up to Push Up with Shoulder Tap

10m Walking Hamstring Reach
10m Marching High Kicks
10m Duck Walk
10m Frog Hops
10m Inchworm
10m Lateral Hip Activation
2:00 Side Plank *switch sides at minute mark
400m Run

Core/ Odd Object Training:
4 Rounds (Not ForTime) (20 min Time Cap)
40m Sled Push *increase load each round
20m Yolk Carry *scale to back rack HEAVY barbell walk
12 Stone Squats *held on belly, not shoulder
12 Slam Ball Extension Throws *from floor, explosively throw over shoulder as hard as possible

12 Minute EMOM
A: 5X Deadlift @ 315/225
B: :45 Wall Ball Shots

Cool Down:
Roll Out Low Back
Hamstring stretch on wall
Couch Stretch

P1- Rows 100m
P2- Holds Squat
*repeat until monitor reaches 1k.

15@ each
High Knees
Single Leg Rope Jumps
Butt Kickers
Ice Skaters (side step Reverse Lunge)
Side Lunge
Reverse Shoulder Rotations
Arm Circles

Single Leg Strength:
Back Rack Reverse Lunge Exposure 6 of 8
*Use same weight as week before, this week we begin with both feet on 45# plate, lunge backward with one leg to allow for hip to reach further in ROM.
*perfrom all 4 reps on one leg before going to other

Aerobic Test #1
Compare to 7/24/17
2 K Row
150 Double Under
1 Mile Run
*we will test this one more time before Trail Run Sept. 16.

Roll Out Calves and Hip Capsule for 3-5 minutes before class begins

2 X:30 @ Each
-Jumping Jacks
-Mountain Climbers
-Single Leg Toe Touches
-Russian Twist *weighted
-Squat Therapy on Wall

Shoulder Prep:
10 Bush Wackers *swing arms alternating over head
10 Kip Swing on Bar *stay in hollow
5 Strict Toes to Bar *keep it strict even if feet can’t touch bar
5 Scapula Pull Ups

2 Rounds For Time
20 Toes TO bar
30 Box Jump
40 Double Kettlebell Front Rack Walking Lunge Steps
50 Hip Touches (*begin in elbow plank, touch left then right hip to the floor. Reach hips high in pike on transition.)


Lat Band Mobility/ Bully Stretch/ Scapula Distraction
10@ Each W/ 2.5/5# plate
-bent over reverse fly
-bent over Scarecrow and external rotation
-front Raises
-corkscrews (arm Outstretched)
-wide press
-narrow Press

Every 2:00 for 5 cycles (10:00)
5 Strict Press @ 75-85%
Tempo 1X1 (one second hold at shoulder, one second hold at top)
*no Rapid Cycling

Clean and Jerk Warm Up:
7X hang clean high pulls

7X hang muscle cleans + 3 strict presses

7X tempo front squats, tempo 53X1+ 3 push presses

7X hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)

7X clean pull unders + 3 push jerks

7X 3 hang (squat) cleans + 3 split jerks

400m Farmer Carry 50/35
20 Clean and Jerk 155/105
400m Farmer Carry