Xtreme Eating Awards 

3 rounds:
Row 20 cals
20m handstand walk

Perfect push-ups

Perfect push-ups

Xtreme Eating Awards

The Center for Science in the Public Interest recently released it’s Xtreme Eating Awards for 2014.  It’s their list of the top food bombs available throughout chain restaurants across America.

“When French toast is ‘Bruléed,’ fries are ‘bottomless,’ and steaks are now garnished with not just one, but two Italian sausages, it’s clear that caloric extremism still rules the roost at many of America’s chain restaurants,” CSPI dietitian Paige Einstein said. “Two out of three American adults are overweight or obese and one in 10 adults has diabetes, thanks in part to The Cheesecake Factory, Chevys Fresh Mex, Maggiano’s Little Italy, and much of the rest of America’s chain restaurant industry.”  These chains are the “winners” of the prize and are recognized for their 2500+ calorie meals. We embrace saturated fat more than most, but these meals are extreme by anyone’s standards.

Have you ever purchased one of these meals?  What’s with the US and extreme eating?  Post to comments.

Are You an Abstainer or a Moderator? 

Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

Are you an abstainer or a moderator?

Are you an abstainer or a moderator?

Are You an Abstainer or a Moderator?

Seven years ago I found CrossFit and shortly after CrossFit I found the Zone and Paleo Diets – and the combination changed my life for the better forever.  Over the years I’ve been criticized by friends and family as being “extreme” about my diet or “ridiculous” about my commitment to my workouts.  It’s not uncommon for friends outside of CrossFit to shake their head as they look at me eating and say, “You’re so strict all the time, can’t you just give yourself a break?”

Those comments always piss me off.  I don’t want to give myself a break – this is who I am.  I’ve experimented A TON over the years with various forms of moderation and the results speak for themselves – moderation does not work for me.

Cara sent this article to me a few days ago – Are You an Abstainer or a Moderator? - and it resonated with me because it helped me embrace the kind of person and athlete I am – I’m an abstainer.  

It’s written by Gretchen Rubin.  She’s the author of a few books and is a #1 New York Times and international bestseller of The Happiness Project—an account of the year she spent test-driving the wisdom of the ages, the current scientific studies, and the lessons from popular culture about how to be happier.

She writes:

“When dealing with temptation, I often see the advice, “Be moderate. Don’t have ice cream every night, but if you try to deny yourself altogether, you’ll fall off the wagon. Allow yourself to have the occasional treat, it will help you stick to your plan.”

I’ve come to believe that this is good advice for some people: the “moderators.” They do better when they avoid absolutes and strict rules.

For a long time, I kept trying this strategy of moderation–and failing. Then I read a line from Samuel Johnson, who said, when someone offered him wine: “Abstinence is as easy to me as temperance would be difficult.”

So many times after food challenges we hear from athletes that they did great on the challenge but that they find it hard to find moderation afterward.  They try to find balance but end up failing and feeling guilty for it.  Well, you just might be an abstainer!  On the flip side, I have many friends in CrossFit who are top-notch athletes and find moderation to be the key to their athletic success.

The point is that one is no better than the other BUT figuring out which one you are can help you approach your workouts and diet with the best approach for YOU so that you can be successful no and long into the future. 

So, are you an abstainer or a moderator?  Post to comments. 



3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Lindsay and Kevin show off their beautiful new baby boy, Grant David. Can't wait to meet this kid.

Lindsay and Kevin show off their beautiful new baby boy, Grant David. Can’t wait to meet this kid!


Please join us in congratulating Lindsay Whitcher on the birth of her third baby!  Grant David Whitcher was born today at 3:44 pm weighing in at a whopping 10 pounds 13 oz!

Mom and baby are doing great!

The Fittest 

Deadlift 3-3-3-3-3

The Fittest

Congratulations to Rich Fronning and Camille Leblanc-Bazinet on claiming their title of the Fittest on Earth.  Rich, The Champ, claims his 4th consecutive title and Camille takes the podium’s top spot for the first time.

Rich has been at the top for awhile and fought hard to keep his title, but Camille’s journey to the top was filled with ups and downs.  She burst on to the CrossFit scene in 2010 and has trained and persevered through successful and devastating years of CrossFit Games competitions to finally find herself at the top.

She is a beautiful representative of CrossFit and what can happen when you chose to work your weaknesses.

Cheers to Rich and Camille.


Last day of the 2014 CrossFit Games 

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.

 Women Leaderboard Games Men Leaderboard

Last day of the 2014 CrossFit Games

Exciting stuff going on on the leaderboards at The Games. We’ll be watching at the shop all day until all is said and done and the winners have been crowned. Bring a snack and your favorite beverage and watch on the big screen.


Teams of Two 

Run 1 mile for time. (individual)
In teams of 2:
2 rounds of:
2 min DUs
2 min wallball
2 min pull-ups
2 min burpees
Rest 2 min, repeat
Only one partner working at a time.

 Teams of Two


The 2014 CrossFit Games are ON 

AMRAP in 15 minutes:
15 DB squat cleans
50 Double-unders

 The 2014 CrossFit Games are ON

Check out the live stream on ESPN 3. No Cable? No Problem, we’ll have it on at the shop.

You can find archives of all of the Masters events at games.crossfit.com


Keeping it Simple 

15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups

Andrea eats real food and has the push-ups to prove it.

Andrea eats real food and has the push-ups to prove it.

Keeping it Simple

Among the many great aspects of eating real foods is the freedom to ignore the latest, often ridiculous scientific study. The original CrossFit prescription is straightforward and following it a realistic endeavor: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.”

Contrast the simplicity of a real food diet with the schizophrenia of nutrition and health advice from the world of science. A quick browse of the Tufts University Health and Nutrition Newsletter revealed these headlines:

  • How to Get Maximum Health Benefits from Tomatoes
  • Green Tea May Enhance Working Memory
  • Does New Study Mean “Butter Is Back”?
  • Are You Getting Enough B12 to Fight Mental Decline?
  • Calcium and Vitamin D May Benefit Cholesterol as Well as Bones
  • Diets Rich in Magnesium Associated with Slower Progression to Diabetes

Imagine following so much advice on a regular basis. Now add-in another six articles next month. And another six the next month. You’d be a crazy person in no time.

And it can get crazier. Like this article: Eating Dark Chocolate May Make Walking Easier. And this one: Scientists Say Smelling Farts Might Prevent Cancer.

Someone out there might be frantically organizing vitamins, chugging green tea, debating whether butter is back, hoarding dark chocolate, and smelling farts, all while progressing towards diabetes anyways.

Just stick with real food.

Pushing Yourself in the Shop 

Front Squat

The good morning is very similar to the hip extension performed on the GHD.

The good morning is very similar to the hip extension performed on the GHD.

Pushing Yourself in the Shop

It’s 8pm and you pull up the blog to check out the workout – one of two reactions probably race through your head – “SWEET” or “UHHH.”

In CrossFit, there are a ton of different types of the workout of the day, or the WOD – and they fall into a few main categories and combinations.  In order to find your full fitness potential, you have to push yourself in the gym, no matter the type of workout.  

The elements of a workout fall into three main categories and are combined to create a workout: 

There are short and long workouts and everything in between.  This refers to the time domain of the workout.  We want athletes to have capacity in every time domain under the sun.

There are a number of different equipment pieces we can incorporate into a workout – from barbells to kettlebells and pull-up bars to rings, there is a wide variety of metal that we can throw into a workout!

And there are many many different movements we incorporate that fall into three main categories – gymnastics movements (moving your bodyweight through time and space), weightlifting movements (moving your body plus an external load), and monostructural movements (your traditional “cardio” movements such as running, rowing, and double-unders).

After reading through these descriptions, there are probably one or two areas where you excel and get excited to complete and a few where you find it hard to get excited.  That’s fair – but know that pushing yourself in the gym, no matter what the specific workout of the day is, allows athletes to take full advantage of our program.  

For example, many athletes come to CrossFit having very little lifting experience.  They may come to a back squat day but their effort across five sets is comfortable or perhaps they don’t put five more pounds on the bar when they could.  This seems like a small detail but in a fitness program based on intensity, that amounts to a number of workouts that do not achieve the desired intensity level.

Extrapolate that over months and months and checking the box, rather than pushing yourself in the gym, leads to lowered results.  You can’t just walk through the door and expect results, you have to push yourself.  

Now, that then begs the question, well what about form and technique, and that right there provides the check point for how hard to push yourself.  We don’t obtain more intensity at the expense of form.


Sunday Scramble 

50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extensions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch

Marcus Deadlift

Marcus reppin’ the Double Cs during McGhee & the CCS last Thursday. Looking good!

Sunday Scramble

It’s 8:00pm on a Sunday evening.  You headed out of town all weekend, played hard, relaxed well, caught a nap, and now you’re headed home on the Sunday evening let down – Monday morning approaching and no idea what you’re going to have for dinner when you get home from work.

Fear not!  Here’s a quick patch to get you through to Tuesday and a method to make it quick and easy.

Sunday evening grocery stop on the way in to town for:
- ingredients listed here for Mushroom Gravy Slow Cooked Rump Roast
- 4 sweet potatoes
- 1 box salad
- 1 shallot
then, go home and go to bed…BUT set your alarm for :30 minutes earlier than normal (or just plan to go to work :30 minutes late).

Monday morning before work:
- throw all the ingredients for the Rump Roast into the crockpot and set for 8 hours.  This process took me 16 minutes exactly.  

Monday evening when you get home:
- preheat oven to 450
- slice sweet potatoes into 1/4″ rounds (don’t pull out the measuring tape, just get it done, speed over technique!)
- toss sweet potatoes with 1 tablespoon melted butter, bacon fat, or coconut oil
- bake in oven for 25 minutes, turning once
- while potatoes are cooking, prepare salad
- heat olive oil in small pan on LOW heat
- add dice shallots and a dash of balsamic vinegar and simmer for 5 minutes
- toss olive oil mixture with salad
- remove sweet potatoes from oven and serve meat, potatoes, and salad
- put second round of sweet potatoes in oven while sitting at dinner making lots of leftovers to go with rump roast for the week

Done and done.