Cheap: The New Genocide...

 
Mitchell and Monica...

Matt...

I Don't Stand Around Fire Expecting Not To Sweat.

This post has been reigning heavily on me like the weighted back squat that seems to take much longer than it rightfully should to lock out at the top. I figured, be it the holiday season, and soon after the biggest shopping day of the year, it's a good time to come out of the basement.

If I so desired I could phone up a local pizzeria shout an order out and with any luck and a coupon catch a couple pies for under $10 in thirty minutes or less. Or I could stroll my happy ass through any number of drive thrus and get a garbage bag full of food, nothing costing more than $0.99.

Americans are presented with 4000 calories per day. And man do our addictions run deep. So deep we will do anything to get at them. Satisfy as many of them as possible. And always by means of the lowest bidder. We temporally find a fix for this addiction no matter who we massacre in the process, all because we are paying a prevailing market price, not what something is really worth...how long do you think that frigid ass system will last?

The pizza industry alone boasts monetary exchanges around 36 billion annually. One out of twenty-four cows in the world are milked just for the mozzarella. And tomatoes have been so genetically modified in fields scientifically created to produce unbelievable amounts of sauce that you can almost see them from space. And yet with this much food...America has obesity as an epidemic, and other countries starve, or commit suicide.

With mafia style tactics, the food industry is wiping out the existence of "local farmers" all over the world. Treating them as competition. Some farms are just run out of town because they cannot keep up with the demand or they can't make ends meet with the meager returns they receive for their product. And these are the lucky ones. If you remember back here we posted about farmers feeling so pressured to support their families they took their own lives for the insurance money...and it gets worse.

Kids farm chocolate in Ghana Cocoa fields, and Haitians can no longer afford cooking oil because our tastes are to strong and we take more than our share. Then prices rise. And the reason all this happens? The reason for these worldwide atrocities isn't the fault of Domino's or Taco Bell...its stimulated by our addiction combined with our belief we are somehow deserved of something for nothing. Its a single mans fault compounded by majority mentality.

Not only does our food addiction cause the internal death of us, and our external mutation, but it now causes the disease, famine, and over farming of countries all over the world. If your own personal health, and the health of everyone you know wasn't enough motivation to eat the way were designed. Then maybe the raping the world to feed your addiction is motivation enough. If not your a selfish asshole, and nothing else. 

The reason food retailers charge mere pittance for their product isn't because that's what it's worth. It's because our addiction stimulated mounds of competition between each company, which Dominoed to the suppliers of the food companies, who then adjusted everything all the way down to the family with udders in hand. Now there are over a billion laborers earning less than $1 per day because we want value meals.

Is it not horribly sobering that the solution to world hunger could simply be stop American food addiction. Not boycott food companies supporting this behavior, no you would have to boycott yourself. Rather allowing them to charge enough for their product so the somalian collecting the crops for our supper can catch more than a dollar a day.....But I could be wrong.

If I truly had the solution I would be doing more instead of sitting behind a computer writing cute little quips, and off shoots that get the occasional ohhh's, and ahhh's. If I truly had the solution I would be feeding some skeleton of a kid you always see on those $17 a day sponsor ad's. If I truly had the solution maybe I would be running from the pizza chain mafia because I stumbled on the truth. The truth that our hunger is the root of all that is wrong. Hunger for food and control. He who controls the food, starves the world he dislikes, and feed the others into submission....but what the hell do I know?

Strength:

Rest

For Time, and Score:

*On a twenty minute clock;

"Annie"

-Double Unders

-Sit-ups

50/40/30/20/10

Compare Here

Compare Here

Compare Here

Rest 2 Minutes

*For the remainder of the twenty minutes complete max rounds of

10-Pull-ups

8-Box Jumps

Post "Annie" time, and rounds to comments.

Jewels...

   

T-Day WODer's

“What a distressing contrast there is between the radiant intelligence of the child and the feeble mentality of the average adult.”

Your new born son opens his eyes, but for the first time you believe he really see's you, and recognizes you. A brisk December air licks at your face, pleasantly, letting you know how big the system is and how small you are in it. Your entire family meets around the breakfast table for a rare weekend get together with chatting, laughing, and joyful behavior all to rare most days. These are "Jewels"...and the more the better.

 The Jewels we speak of are not irrelevant lumps of coal turned shiny by years of pressure that somehow gained value through humans. Red rubies that we exchange after we tire of their splender they are not...moments we cherish in time as unique and blessed they are.

Jewels are abundant. They are everywhere around everyone of us everyday....but usually we are so blind we never see them sparkle. Our vision is so cloudy with selfish spectacles, we fail to pick up most of the nuggets we are granted. We fail to live today...so we miss out on what could be tomorrow.

Slowing down enough to realize the world, nature, air can be a Jewel garnered anywhere at virtually anytime. Stepping out into the rain and trying to catch a specific drop is a technique meant to focus the mind, which if nothing else frees it from the other shit it was focused on. Staring at stars and reminding yourself how many folks have done the same before you are all worth more in the long run than any superficial ruby.

Maybe your Jewel is watching your dog cause havoc as he molests anyone who comes around him....most folks get irritated, but have you ever but yourself in "mans best friend's" shoes. Yeah blah blah blah we were granted power over the animals and we abuse that shit everyday, but have you ever thought they may believe we are the ones who talk funny and do weird shit, not the other way around. Next time your pet is "interrupting" your oh so important life, reverse your roles and realize your the one who needs them much more than they need you. These Jewels happen all the time.

Maybe your Jewel is looking into the eyes of the your high school sweetheart as he surpasses forty like it was a hiccup, and seeing he still looks back at you like it was the first time. If your open to the Jeweler, he will never cease to amaze you with his work.

Turning off your &$%#ing phone, pulling the plug on Facebook, and canceling cable while simultaneously lighting candles one evening may be a Jewel you become addicted to.....silence. Silence is a tool that has almost limitless ability and yet we stay so "connected".  We are very rarely free to roam our own minds in solitude, silence, alone, finding Jewels we never knew we had.

So maybe you go buy some cheap ass rubber bands, or bracelets. A bag of marble perhaps, pennies, stickers I don't really give a shit what you use. Maybe you carry them around and every time you stumble on a Jewel you transfer your defined Jeweled item into the weekly allotment. Maybe this week you have a solid start. Maybe next week its stronger, and so are you. Maye the third week after comparison was your weakest, and coincidentally, so are you. Or maybe you keep doing the same old shit you do everyday. Dying, insanely, by buying worthless rocks, instead of forging your own bling.

Strength:

Clean & Jerk

1,1,1,1,1

Compare Here

For Time:

45-Hands Off Push-ups

45-Floor To OverHead 65/95

Post weight moved and time to comments.

Before You Put Your Shoes On: Five Steps To Start Your Day...

More T-Day Fun...

“If man makes himself a worm he must not complain when he is trodden on.”

 Be it a dragged zombie stumble to the coffee pot, a more deliberate pace to the bathroom, or a sprint to the front door because you hit snooze so many times. We all seem to have our own way to enter the day. But is there anything specific we can employ before we lace up to ensure that day is as productive as possible.

Mind you not habitually defined implements as I generally dislike habits in any way. For the most part I believe habits dull the senses, and make us more able to accept things we may not normally agree with, or really be able to tolerate. For instance, we were not created to sleep with a T.V. on, yet many do. We were made to sleep in a cave with zero light, not flashing images, and because of that "habit" we were afforded the ability to override our bodies natural tendency and sleep in an unhealthy manner. 

No, we don't want habits we want more rituals. Whereas habits fail to make us better, rituals serve to build us up. Habits decrease thought and action, rituals increase focus and prepare for the upcoming. You will find athletes performing rituals to prime the pump before games, lifts, or events. You will find drones repeating the same thing day in and day out. Never growing, achieving, learning.

Drink Water:

You would think more people would do this, but I talk to avid CFer's all the time who fail to kill any water until that first cup of coffee is down, maybe more. Personally I will not allow any other beverage in the day until I have consumed one gallon of water. This works well to keep the digestion smooth, fat burning firm, and eliminate cravings. Drink at least 12oz of H2O before laces tied.

Sometimes I've Believed As Many As Six Impossible Things Before Breakfast:

Leave it to Lewis Carroll to bring us always back where we ought to be..."nonsense". Carroll was not trying to be stupid, he was quite intelligent and imaginative. He was simply looking for the absence of sense or "non" "sense". In that absence of sense we may be able to stumble on who we truly are and can be. If we can't learn to dream about bigger things, things never done before, or at least things we have never done before, well, they will never get done. Start imagining. Start realizing.

One Minute Isometric:

I'm not saying PR on a dead two seconds upon the morn. I am saying roll out of bed and into a plank. A simple isometric contraction will do wonders to wake you up, and make you more aware of your mid-line throughout the day, and WOD. 

Read:

I can't imagine not wanting to dive into some form of learning as soon as I'm awake. Early morning reading can catch some significance in the absorption of important material. But I have found it must be important and exciting for me, not necessarily others. Since you wake up in a sympathetic state it would make sense that reading before meals, may make you retain more than reading at night while your winding down parasympathetically.

Write:

"Write something, even if it's a suicide note". Well maybe not that brash, but Vidal's point illustrates the strength contained in our written words. Be it daily goals, blogs, whatever. Write it. Write what you must do, want to do, or maybe much more importantly won't do. This is particularly helpful when pertaining to diet.

Five SImple Rituals that may very well change tomorrow as I'm sure I am missing something. Rituals meant to increase our daily victories, not place pressure of future goals. And not habits meant to curtail invention, spontaneity, and progress. Life is much more fun, and successful when we live today, and employ tactics that mask us better now, than when we worry about the shit that may happen tomorrow.

Strength:

Rest

For Time:

30-Swings 35/55

30-Double Unders

30-Burpees

4 Rounds

Post time to comments.

The Yellow Toss...

Darin, and Jen...

Dave, and Others..

“Morality is not really the doctrine of how to make ourselves happy but of how we are to be worthy of happiness”

Do you toss yolks in the trash? Do you still fear the "C"-word? Do you know the "healthiest" way to make an egg? Well have no fear Fitness Spotlight shows us just the reason to scope those yokes out of the can...or just crack new ones with our Saturday Stolen Post.

A friend recently told me about watching his roommate meticulously peel some hard-boiled eggs and then throw the yolks away. It’s a common thing for people to talk about eating an egg white omelet or having 3 egg whites and a whole egg. In my less educated days, I’ve committed the same transgression with hard-boiled eggs. Oh, the things our misguided nutrition advice has done to modern eaters.

The yolk is without a doubt the most nutritious part of the egg

Not only is all of the flavor in the yolk, but so are the grand majority of the vitamins, including all of the fat-soluble ones (A, D, E, and K). It is one of the few food sources of vitamin D. Half of the protein is in the yolk. All of the choline, a precursor to the neurotransmitter acetylcholine, is in the yolk.

But the fat and cholesterol are also in the yolk, which is why our fat-phobic society throws them away. Now, we all know that dietary cholesterol intake doesn’t mean much for lipid cholesterol levels and that, in reality, lipid cholesterol levels aren’t harmful.

Cholesterol is the building block of many structures in the body and its presence in the blood usually means that it is trying to repair some damage done to the artery walls, not by cholesterol itself, but probably by a high carb (and therefore high sugar and high insulin) diet. That cholesterol is present in the lesions on the walls is correlation without causation. Ambulances are at the scene of car accidents, but they didn’t cause the damage.

Since the yolk is the part of the egg that nourishes the developing embryo, it makes sense that it would be the most nutritious part. In The Body Ecology Diet, the authors actually recommend throwing away the egg white and eating only the yolk.

So which eggs to eat anyway?

I opt for the pastured eggs at my local farmer’s market, but on rare weeks that I am unable to get there, I’ll pick up the omega-3 eggs from the grocery. The yolks of the pastured eggs are much more yellow-orange than the grocery omega-3 eggs and the whites have much more structural integrity. I noticed the difference one day when I was finishing a dozen of the omega-3 eggs. I cracked two omega-3 eggs into the skillet and the whites immediately spread to cover the entire bottom. It typically takes four pastured eggs to cover the bottom of the skillet.

And how to cook them?

The best way to cook an egg is to not break the yolk. That means hard- or soft-boiled, sunny side up, over easy, over medium, or over hard. I like my yolk runny, so when I’m cooking them, I go for over easy or sunny side up. I use hard-boiled eggs in my salads.

The reason for not breaking the yolk is to not expose the fats and cholesterol to heat, light, and oxygen and hence raise the possibility of oxidation of the fat and cholesterol. Although sometimes a plate of scrambled eggs and onions topped with salsa is just what the doctor ordered.

So there you have it. Don’t waste the nutrition in your eggs by throwing the most important half of it away.

Strength:

Rest

For Time:

Rest 

Leptin, Insulin, And Cholesterol...

Paleo Buddha-Leptin/Insulin/Cholesterol

What Kind Of Dining Set Defines Me As A Person? 

The above finds us conveniently after a weekend of self-induced toture by the spoonful. The "Paloe Buddha" seminar and challenge ended on T-day but during it's run it found very many followers ecstatic about the results they achieved. Ecstatic and very aware of just how bad food bonanza's can be/

We will have testimonials to come, but for now watch the vid to be reminded of the purpose of Insulin. How we can use fat to stimulate Leptin, which eliminates hunger, burns fat, and controls the metabolism. And how cholesterol is a mans best friend.

Click the below to download your free Paleo Buddha Packet to get started today, or if your already a believer, send it to a friend along with this video.

Download Paleo_Buddha_Packet

*Reminder: Saturday 9am=Michigan vs Ohio State Call Out WOD!! Wear your teams gear.

Strength:

Rest

For Time:

*Each team will be able to issue challenges to the opposing forces.

Post team, WOD, and results to comments.

Black Friday Food Hangover, And 5 Steps To Heal Up...

    

 

T-Day WOD...

Pilgrims 4428 Reps/Indians 4770 Reps!!! 

“Immaturity is the incapacity to use ones intelligence without the guidance of another.”

The morning greets all, some better than others. Some pleased to find family hanging around making their house more cheerful during this holiday...some finding family around feeling the exact opposite. Some find sunlight hours after their Christmas bargain hunting began. Some find their mattress more sunk in, their carriage slightly more buxom, and their noggin all too cloudy with a hint of headache....welcome to the "Black Friday Food Hangover".

Yesterday's post found us questioning weather or not we would leave our "Paleo Reservation" for the fleeting comfort of foods that will be all to uncomfortable later. If you wandered, and wandered far, you are more than likely hungover. If you are an avid Paleo Follower, take special note of this horrid feeling akin to a night of reckless alcohol ingestion-its how you used to be all day before Paleo glory, you just never realized it because you never knew what good was....shitty huh?

Not to be too off topic, but aren't you pissed off a little. Not because you ate on T-day, just mentally a little tired, and bloated, and shitty feeling-therefore pissed off. Don't you beg to question weather those folks we encounter everyday that are perpetually unhappy, aren't just demonstrating signs of a never ending food hangover? Do you ever ponder if the Paleo Cure would cure assholeabetes as well as diabetes? Assholes be it, friends, co-workers, spouses, family member's. Folks you spend time with who seem to have a personality defect that jumps from one end of the spectrum to other without the slightest cue why. Do you have sympathy for them now, or do you have motivation to help them change simply so that you don't have to deal with their bad food induced behavior.

To be off topic-do you really go shopping day after Thanksgiving? Do you do so for others, or to catch deals for yourself, or a little from column A and a little form B? Do you actually find deals? 

Now the aftermath-good news and bad. Thanksgiving ain't shit. One day of fleeting eating will not derail the hell out of your health, and fitness plans. Holidays amount to nothing more than a few days, and I have yet to see many humans who could not handle a few shitty meals without fear of immediate death, or even any real negative implication. Those pounds you gained are mainly irritation, inflammation, and water, and will recede. The good news is you can be back to the you from Wednesday in a few days of good ole CF...as long as T-Day, and every other Holiday is a "day"....not a season, and you follow the below.

1. Throw away everything not Paleo right now. Leftovers, pies, cakes, breads be damned. Get them all the hell outta your reach.

2. Workout. Workouts in a hungover state are shitty.....they serve to remind us better of how a good WOD feels.

3. Tell your family to screw off. I hate putting on a show, but ya did it. You ate the casseroles. You made Grandma happy. You played the game for a day. Yesterday-today is not for them, its for you.

4. Drink a shit ton of water. Like seriously much more than you rightfully think you should. You will be less hungry, and some of the bad will leave quicker.

5. Fast. Honestly I would not eat for 24 hours after you T-day bonanza. Intermittent Fasting is glorious and without getting into the science a mere days worht of overeating 2000+ calories, can be curtailed severely if followed by a day of not eating.

Simple rules for a simple day after applied to every Holi "day"-not month, these simple tactics will save hours of intestinal duress, and self-agonizing over the seasonal weight gain, you just didn't have to see.

*Reminder-Friday the 26th will find PCF opening for evening classes only; 4:30-5:30-6:30.

 Front Squat

3,3,3,1,1,1

For Time

 9-Power Cleans 95/135

30-Double Unders

3-Rounds

Post Weight moved, and time to comments.

The Reservation, And What Happens When You Leave...

Paleo Pumpkin Pie-Everyday Paleo

“We tend to forget that happiness doesn't come as a result of getting something we don't have, but rather of recognizing and appreciating what we do have.”

From birds, to cranberries, to potatoes, pies, breads, desserts, and more. Thanksgiving seems to be the most "stuffed" holiday we find. At least we usually feel the most "stuffed", when it's over.

Your average Thanksgiving day post tells of the history, but instead let's make predictions.

The Paleo reservation grows ever more exciting everyday. Folks around the world are recognizing the benefits of sustaining a blessed life mainly on meat, nuts, seed, green vegetables, little starch, no sugar. We have repressed Type II Diabetes, put a serious hole in CVD, burned fat by the barrel full, and among many other things realized a clarity of thought most will never know; and this is just the folks who are 80/20 followers. The true Paleo adherents recognize close to enlightenment status.

So after "Paleo city", what happens when we travel to "Commonsville". I predict we feel much worse than the "commoners" who reside there, and we are much more wrecked than we can possibly imagine.

Commonsville is essentially where every non-Paleo follower live. It's processed, canned, packaged, toxined. Its leaving our friendly Paleo reservation for less than green pastures, and allowing food we may not normally adopt. 

The Paleo reservation we live on isn't extremist. It begs not a lifetime of elimination of desserts, pizza, breads, and other unapproved items...that's just crazy. It is simply a reservation which gives back what you put in. The further away you are from the family, the worse the effects. Utilized as treats, rare days close to the reservation, but not quite there, laced with many days camped out strong on it, may take the majority of us way up on the positive side of our health spectrum. Once you lose sight though, it gets harder and harder to return.

Will you leave your Paleo reservation? Will you leave it for a treat this Thanksgiving? Will you leave it for a feast? Will you leave it for a meal? Will you leave it for day? Will you stray for the weekend? Will you Paleo the shit out of the holiday, and feel sorrow for those that do not?

I feel fine to jump the gate as long as you return through the front door, just use common sense, maybe try some of the recipes below, or make the pie above. But I implore you this one item. Step on the scale, and take a picture...seriously. Truly note how much you gain, by how far you stray, and witness what the transformation may be like at one meal, two, or God forbid...many more.

But what the hell, either way, relax the grip on every day. Exchange that stress, worry, and urgency for time with people you love, or yourself if you so choose. Its your day to give reverence, do it as you see fit. Make it more about those around you and I wager you will be all the more blessed because of it, and all those you hold so close will in turn garner your compassion.  

Cranberry Sauce

Whole Feast Recipe

Apple Crisp, Mashed Cauliflower

Sausage Stuffing

Holiday Info:

*PCF will open for a Pre-Feast WOD @ 9am Thanksgiving Day. All Are Welcome, Mods, and Scales available.

*Practice CrossFit Kids will also have an open to all WOD T-day during the above so bring the kids.

*PCF will re-open Friday the 26th @ 4:30/5:30/6:30.

*CrossFit Cure Will Be Closed Until Monday.

Strength:

Rest

For Time:

"TBA"

Post whatever happens to comments.

Why Cain Killed Abel...

 

Monica...

The...Ken

Now I'm Feelin So Fly Like A G-6.

Yes, yes yes, we all have heard the illustrated bible story of the first worldly murder. The first created martyr in Abel. The essential ancestor of evil in Cain. The archetype of a jealous sibling rivalry gone ultimately askew. 

While we can generally grab the point of the story being taught, we can also draw parallels that can be equally thought provoking, amusing, or at the very least blog worthy.

You could gather the detriments of jealousy and envy of course. You could make a leap of temptation and say it had to do with women as Cain and Abel had to have the ability to procreate, therefore Adam and Eve obviously had more kids, but it still would have been slim pickings. The story can also simply illustrate the consequences that come to those who sin.

Or it could be the damn agricultural revolution at its best trying to extinguish our beloved hunter gathers as early back as the dawn of man...now that's a stretch. 

Abel was a shepard. Obviously a meat eater, and apparently The Almighty preferred the sacrifice of animals as opposed to crops. Hence the main stimulation of Cains fatal disagreement with his brother.

Granted this simple story has great points which we should hold true...don't kill your brother, jealously means nobody wins, envy is bullshit. Good, go instill those table time values. But I find it hard pressed to take the holiest book on the planet as a one trick pony. Who says, if we study it enough, there aren't dozens of hidden nuggets we can gleam, or at least leap towards. And not in the fanatically douchey "kill the infidels",way...a good leap. 

Is is at all possible the man upstairs was warning us down the road that Monsanto and others alike would come at us from behind and essentially try to eradicate man-kind with a diet void of nutrients, filled with toxins and allergens. Cain was cursed to wander right, so maybe he wanders in as a cursed grain and kills our asses from the inside...stretch, stretch, stretch.

"Jesus ate bread", yeah I hear you, the asshole in the back who wants a reason to be fat...the guy who blames Jesus of all people for being overweight. There are folks much more astute than I who have tackled such an erroneous argument, that i will leave the majority of the science out to say this, "test it, eliminate the toxins in grains, legumes, sugars, soy, and the like for two months, and see if your not a way better version of you". You could simply read the piles of studies that test tube the offending agents on humans and get the knowledge, but hell experimentation is much more fun.

So now Cain wasn't only the first murderer making a name for himself and all future homicidal maniacs to come, he was essentially paving the road for his crop of choice. One that just happens to make us, too fat, too slow, and too ill too fight back against tyrannical behavior...you really think God ever had that in mind?

 Strength:

 Rest

For Time:

"Blake"

100ft-Weighted OverHead Lunge 25/45

30-Box Jumps 20/24

20-Wall-ball

10-Handstand Push-ups

4 Rounds

Post time to comments.

Who Gives A Flipper About Fish Oil...

 Heather, and Kara...

 Darin, and 10...

Monica, and Renee...

“An optimist may see a light where there is none, but why must the pessimist always run to blow it out?”

From burring fat, to improving insulin sensitivity, to preventing Alzheimer's, reducing the chances of CVD, impairing Parkinson's, eliminating joint pain, fighting cancer, saving school children from burning buildings, and paying down the nations debt, fish oil seems to be the God Particle we have waited so long to be blessed upon us, but have we really stopped, and looked twice?

No, this is not your work-a-day post meant to garner more activity because I speak nutritional blasphemy in the header, I actually have a valid observation, be it a minority, it still garners a read, at least I think it does. 

Over the years fish oil,or rather the n-3 contained within has been studied copiously, with data pouring in everyday. Data which usually sits on the very positive side of the spectrum, so positive big pharma is now in the game marketing prescription strength fish oil, at no doubt a pretty penny per pill. 

The haloed supplement is produced by fish eating green stuff, and converting it over into absorbable DHA,EPA. We then get the fish, in pills, liquid, or the old fashioned way..dinner. And no, you won't get mercury poisoning from fish oil tabs, mercury is contained in the protein of the fish, fish oil is fat.

One heavily sited reason for latching on to this fish oil phenom are eskimos. Or the more PC term, the Inuit. As you know these folks eat zero greens, 30-35% of their diet is protein from mainly marine life, and the remainder in fat, fat that contains tons of fish oil. 

Not surprising some very right assumptions have developed from watching these genius tribesman. From fiber is bs, carbs are worthless, fat is your friend, and Dr. Warburg was right-ketosis prevents cancer, to the more questionable-it all has to do with n-3.

Now don't go thinking I'm opposed to fish oil, more I'm opposed to studies that leave out viable info. Sure the inuit have plenty of fish oil go around, with no sign of diabetes or CVD. Sure their ratio of n-6/n-3 is more 1:1, unlike our 40:1. But whats more interesting is their lack of processed anything. Their lack of any and all refined sugars, grains, flours, legumes. Their lack of shit.

Fish oil may fit well into a supplement category we would do well to take, but not in replacement of a good diet, in fact I think most Americans fall into the "more is better crowd", opting to shovel more pills, while simultaneously keeping more less than healthy products in their diet figuring it will all even out in the wash, which it most certainly does not. They is no cure for a bad diet, never has been, never will be.

In fact, a quick turn on Pub-Med turned up this, a study which actually showed fish oil to decrease insulin sensitivity (bad thing), and increase LDL (bad cholesterol). Of course one study in the light of literally thousands doesn't mean shit, especially when the control could be all jacked up and they could be popping fish oil, along with a case of vodka everyday, but the long term jury is still out on weather consuming massive amounts of the stuff is all that necessary, or safe. Simply, it hasn't been studied long enough, at high enough doses to see. 

So, what to do? What the hells the take home of this fish oil buyer beware rant? Take fish oil. With a "but". Take fish oil, but don't expect it to counteract your shitty diet habits. There are tribes all over the world who have very low instance of every malady us americans deal with everyday, and they don't have near the amount of n-3 the Inuits do. The one common factor among every healthy clan seems to be one unchangeable fact....they don't eat dumb shit.

Strength:

Hang Power Clean:

5,5,3,3,1,1,

For Time:

Swings 35/55

10/9/8/7/6/5/4/3/2/1

Burpees

1/2/3/4/5/6/7/8/9/10

Post weight moved, and time to comments. 

Looking Good Doesn't=Training Good, Experience Doesn't=Knowledge

“In the absence of justice, what is sovereignty but organized robbery?”

Is your trainer smoking hot with pipes out to here, a caboose up to their, and abs that look like they stole them from a magazine cover model, or are they certified beyond belief, dipped in the business for years and years, and long standing as "experienced". Both qualities could be an edge...and both qualities don't have to mean ass.

We addressed a a similar subject here. Discussions of whether you would listen to a trainer that didn't seem to "look the part". What we left out was that looking the part many times doesn't add up to telling others how to look good. Along the same lines is doing cleans, snatches and the like for many years doesn't necessarily make you good at teaching them.

All Show And No Go:

Not to pick on any one celebrity, but our beloved Jillian Michael's is proof positive of one such mishandling. Jillian spouts cliche after cliche at overweight individuals trying to win a game, not necessarily train them. While Jillian may be called a "trainer", she is much more a product. Which is fine.  Let the masses take their sleeping pills, while the minority remain awake. Her sleek stomach and perky posterior don't have to amount to much in the way of keeping us safe or healthy...and they don't. Her recent kettlebell video speaks heavily to this. Not only does she misuse names (which I really could give a shit about), but she instructs incorrectly. And not like a little wrong (if there is such a thing, kinda like being a little pregnant) like do this and get hurt wrong. 

True it may be easier to take instruction from a beefy stallion, or an ass-tastic figure competitor, but they may have achieved their wonderment of physique by their capability of discipline at the table, or a mind that takes instruction well, or a simple genetic predisposition to be lean and muscular. They may at the same time be, generally, horrible instructors as they just can't seem to figure out why, what came so easy to them, is so hard for you.

Experience-Shmeriecne:

Surely you have meet the veterans. Those at an age to display their accomplishments, and tell you how great they are. Those dyed in the wool Iron Warriors that have played the role so long they actually start to believe they taught Arnold how to lift. To sit at the feet of some of the most experienced trainers, and coaches, and thinkers has been some of the greatest times of my life. To hang out with a few of the other aged meat-heads has served to only irritate and steal precious time from my existence.

The fun flip side to that is I have learned things from trainers I have taught how to train. These technical green horns could benefit from years of experience, but it doesn't mean that their lack thereof makes them less of a trainer today. In fact, I find younger trainers in the business bring back some of basics guys like me tend to forget. Sometimes we try to be to exotic, and get wrapped up in variety, whereas the newer crowd typically stays "basically" focused, and good basics make for a strong trainer and athlete.

Helping Hand:

Lucky here at PCF we have a ton of experience. But quality experience. People willing to be taught and learn. We teach each other everyday, and we are better for it. So much so to the point we have had younger CF trainers from abroad show up to hang out and intern for a day, or just sit in on a class, and I feel its our duty to teach them all we know, while simultaneously learning from them so we can all help keep our beloved CrossFit philosophy at the top of the "honest fitness food chain" as it deserves to be. I know I would have loved to of had open arms over ten years ago when I started in this business. But sadly nobody was open about anything. Everyone tries to keep their sauce a secret. Well here's the secret, if what you do works, and you make people happy, and feel better, we all win, and people will find a way to duplicate how you do it anyway, might as well show them so they get it right, and are able to build on it immediately instead of having to learn the ultra hard way like myself and others have done before them....but I could be wrong. Maybe humility comes with learning the hard way...or maybe stubbornness does.

The duty of a good trainer never stops at a client, it extends to other trainers, boxes, and realms never thought of. We simply drop ego, teach, learn, and adjust, and we can freely benefit from one another. Bless an even greater number, and leave our mark as few in this business have done before us. Maybe we create a proverbial sea of Coach Glassman's, and a thimble full of Jillian's.  

So, the next time you go hunting for a shirtless wonder to teach you pull-ups, listen to what they say instead of staring at their chest. Even new CFer's who pay enough attention can spot a douche who doesn't know his ass from his achilles. And the next time you wanna pick on the newer trainer who "cannot possibly no more than you", "or just doesn't give you your money's worth like others do", remove that stick impaling you, and open yourself up to being taught by everyone of quality. Whether that quality comes with a less than developed tone, or zest, it may still be quality, you just aren't used to the packaging its wrapped in so you throw away the goods inside. Lastly, that secret sauce you think you invented might taste all the better if you showed it to someone else who could add that missing ingredient we could all reap the rewards from.

Strength:

Rest

For Score:

7-Power Snatches 75/115

7-Dips

7-Chest to Bar Pull-ups

AMRAP 20 Minutes

Post rounds and fractions to comments.