Monday 12/28

10 Rounds for time:
15 Deadlift @ 135/95
15 Push Up



Saturday 11/7

Community Day


Today is Community Day – bring those friends/family members in to join us for a fun start to your weekend.

If they are coming in please have them follow the link below to our waiver so that we can have them join the class on time.


Thursday 10/29

For Time:
500m Row
150 Double Under
50 Pull Up


Saturday and Sunday we will be hosting a L1 Seminar so the gym will be closed. As usual, this means Saturday’s class will take place at the park at the end of Myrtle at 9:30. See you there!


Bacon Causes Cancer? Sort of. Not Really. Ish.

GettyImages-95948784 TOP ART

Perhaps no two words together are more likely to set the internet aflame than BACON and CANCER. So when the World Health Organization classified processed meat as a group 1 carcinogen, the same category as tobacco—

Hold on. Let me stop right here. Eating bacon is not as bad as smoking when it comes to cancer. Just no.

The way WHO classifies cancer-causing substances, on the other hand? Maybe a little dangerous to your mental health. Because it is really confusing.

Here’s the deal: The WHO’s International Agency for Research on Cancer weighs the strength of the scientific evidence that some food, drink, pesticide, smokable plant, whatever is a carcinogen. What it does not do is consider how much that substance actually increases your risk for actually getting cancer—even if it differs by magnitudes of 100.

The scientific evidence linking both processed meat and tobacco to certain types of cancer is strong. In that sense, both are carcinogens. But smoking increases your relative risk of lung cancer by 2,500 percent; eating two slices of bacon a day increases your relative risk for colorectal cancer by 18 percent. Given the frequency of colorectal cancer, that means your risk of getting colorectal cancer over your life goes from about 5 percent to 6 percent and, well, YBMMV. (Your bacon mileage may vary.) “If this is the level of risk you’re running your life on, then you don’t really have much to worry about,” says Alfred Neugut, an oncologist and cancer epidemiologist at Columbia.

To continue, click here.

Thursday 10/15

5 Rounds for time:

5 Rounds for time:
5 Muscle up
20 Sit Up


From Calvin

Are you doing the right thing when it comes to your nutrition? Food is a touchy subject for sure. Everyone has their own food habits and traditions. Maybe it’s the cheat meal they enjoy once a week or maybe it’s a special homemade soup that grandma makes at family functions. Then there’s your daily habits. Your diet. This is the food you eat on the regular. Breakfast, snacks, lunch, dinner. That’s the place where the rubber meets the road to really get you better results in and out the the gym. So, what do we recommend? Well, simple it’s the first part of “World Class Fitness in 100 Words”. It’s even up on the wall at the gym.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. 
Now the first part is the most straight forward. Eat real food. Foods that look like they do in nature. Apples and carrots and almonds. Stuff like that. This can be overwhelming too because you realize there is no such thing as a snicker doodle tree. Bummer. But, slowly you start to remove the bad, processed foods from your routine and replace them with whole foods that ultimately give you more bang for your buck. The next part can be a bit more tricky. Now not only should you be eating clean but also in the right amount and at the right time. I’ve worked with many clients in regard to food an one thing I’ve noticed is when people pick up speed with new diets, things can get a little out of hand (especially when weight loss comes in to play). People who see results with new diets tend to think if they go more ” extreme” with  the program that it’s just that much better all around. Someone who tries vegetarianism might see results in the beginning because their body is getting vitamins and nourishment it never had before. But later, the lack of meat will make their bodies weaker and more susceptible to illness and injury. People who go on Zone might now be eating smaller portions and might think that it’s calorie restriction that is helping. Maybe they start skipping snacks and meals or maybe stop eating carbs all together taking it to that “extreme” looking for more but ultimately get less because they work out really hard and don’t eat enough to recover.
Truth is that it’s about the balance of all of those things. Protein, fat, carbs. You need all of them from clean sources. Not only that but you need them frequently and in solid but reasonable amounts. This is all part of the process and it takes time to find that balance. Trial and error. Practice and experiment with different portions and foods. Fine tune this process patiently and you’ll develop a well balanced system that gets you just what you want.

Wednesday 10/14

For time:

30 Cal Row
30 Hang Power Snatch @ 95/65
30 Wall Ball @ 20/14
300m Run


The above picture was captured from a friend of mine in a Men’s Health magazine. I like it because it does a good job of illustrating just how hard it is to out-train a poor diet. More importantly it shows what a vicious cycle a poor diet can become when it bleeds over to other aspects of our lives and becomes this inescapable vortex.

Try to remember this the next time you’re thinking about grabbing that waffle for breakfast or even if you’re thinking about starving yourself. Keep in mind there that sometimes not eating can be just as harmful as eating the wrong thing because not eating can also raise stress hormones and cause metabolic issues as a result.

The best way I’ve found to combat this is to start the day off with a healthy meal. Eggs, fruit and healthy fat (almond butter for me but avocado could work too). This sets the precedent for the next few hours and gets me off on the right foot.


Saturday 10/3

Community Day Team WOD

We will be tackling a previous years’ CrossFit Games WOD as a team. Without giving too much away, be prepared to jump and run!



New Report Asserts Major Issues With the 2015 U.S. Dietary Guidelines

September 24, 2015

The updated version of the U.S. dietary guidelines isn’t officially set to be issued until later this fall, but a new report in the British Medical Journal is claiming there’s already a major problem: The expert recommendations used to draw up the guidelines are flawed.

A new draft of the U.S. dietary guidelines comes out every five years and sets the standard both nationally and in much of the Western world. This year’s advice is seeking to make some key changes, notably to stop the demonization of eggs and dietary cholesterol and ease restrictions on salt intake, instead limiting sugar and meat intake — while also giving an OK to moderate coffee consumption. The draft guidelines came out to substantial fanfare earlier this year.

However, according to the report, the contributing experts failed to look closely at the most recent nutritional science, and thus got plenty wrong. Here are the significant criticisms:

The process

Health journalist Nina Teicholz, author of The Big Fat Surprise, wrote the BMJ report, noting that the committee working on guideline recommendations did not use the best resources at its disposal: the Nutrition Evidence Library (NEL), established by the U.S. Department of Agriculture.

In 2010, when the last guidelines were released, the NEL was created to systematically review nutrition studies in order to be more rigorous in analyzing the science. However, the NEL was not consulted for about 70 percent of the topics discussed in 2015. Reviews conducted by the American Heart Association and American College of Cardiology were heavily used.

According to Teicholz, there are conflicts of interest with an external group’s reviews, based on the industries that fund them. “These groups conduct literature reviews according to different standards and are supported by food and drug companies,” she writes in her report. “The ACC reports receiving 38 percent of its revenue from industry in 2012, and the AHA reported 20 percent of revenue from industry in 2014.”

To continue, click here.

Saturday 9/26

3 Rounds for Time:
15 Pull Up
7 Deadlift @ 275/185
400m Run

If you want to get the most out of what you do in the gym, you need to look at your food. By now we all know that most food from fast food joints aren’t particularly healthy. And we wholeheartedly believe in the necessity of the cheat meal. However, keep in mind that some foods have a much more profound effect on your body, and not just in the form of calories or sugar. Foods like the Big Mac can hijack your body’s brain-gut communication system, making you crave more of the same foods shortly after eating them. This happens to varying degrees in different people. The big take away is to make sure the foods that make up your occasional indulgences don’t inadvertently turn a cheat meal into a cheat day or cheat weekend.

Big mac