In 40 Years, Michael J Fox Is The Majority Part 2...

   Meghan...

“Justice should remove the bandage from her eyes long enough to distinguish between the vicious and the unfortunate.”

Have you ever looked at a female and thought, "damn she has some ripped abs, I wonder why her ass is so big"? Have you ever witnessed a really overweight dude work just as hard at the same diet as a lesser overweight guy only to find no change for our bigger friend, and lots of success for the smaller?

Yesterday we described our slow death by traveling carb road now, and how none of this will matter because we won't remember yesterday's post anyway. But in the now, for those of us without the "normal" neurological disorders such as Alzheimer's and Parkinson's we can use the same theories to ensure we always steer clear of them, and as a benefit become lean or get leaner in the process.

"The Fat Disorder"

Diabetes III is also called Alzheimer's. We have extended our lives, but increased our carb intake, decreased our activity, and become bathed in glucose.

Glucose is like rocket fuel, released by the liver in times of emergency and not intended to be eaten every other hour because we need small meals to keep our blood sugar up. Food suppliers sell that shit so we eat more, and spend more.

The word "AGE" stands for advanced-glycating-end products. This means sugar makes you and your brain grow old faster, and glycation of the brain is like rust on metal.

But while we went over the misleading, anti-fat propaganda and carb celebration yesterday, we left out just how our minds can become addicted to the fat we carry around everyday. Being overweight is as much neurological as Parkinson's or Epilepsy.

I believe the Carbohydrate Allergy just shows up differently in all of us. The folks predisposed to seizures started having seizures as opposed to gaining fat. The people predisposed to MS got scared nerves. The individuals more resilient to these specific disorders, simply, ate what was recommended and got fat. The same thing happened to everyone. It's the little unique things we were born with that change its neurological expression. Eating the proper amounts of fat takes away the dice roll of life. It doesn't matter if you have the BRCA 1 gene for breast cancer.  Just don't eat shit that activates it.

"Two-Person Syndrome"

I believe our neurological connection to our own level of body fat to be very apparent when you look at someone who looks incredibly fit up top, and not so much down low. This phenomenon is accomplished by multiple generations growing sicker by eating worse, suffering chronic stress, and doing too much of the wrong kinds of exercise paired with Runners World making everyone think they will die if they workout without Gatorade or Jelly-beans. "Two-person syndrome" is mainly observed on women, but can be corrected if we are willing to step away from the rest and try to be our best.

-Since, nutritionally, fat is our most dense source of energy, it makes sense that natural fat be a huge part of our diet.

-It;s well known protein is also essential, but not as critical since a little goes a long way no matter what supplements the magazine hypnotize you with.

-Lastly, from a completely objective standpoint it's easy to argue that any real carb ingestion gets in the way of proper fat ingestion and, therefore, proper hormone output. Hormones run our brains and bodies, and food helps run our hormones.

It's Not Just The Amount, It's The Kind

Fat is a precursor to just about every hormonal reaction in our body. From cell membrane repair, to ensuring mitochondria fire properly, to feeding the heart kidney and liver, to testosterone maintenance and more. Fat ingestion starts it all...and sugar stops it all.

It's not about eating stick after stick of butter to reach your fat calories. It's about ditching most carbs, and even all carbs for some serious sufferers and eating the correct ratios from the right sources listed below. If we eat 70% fat, 20% protein, and 10% or less carbohydrates, the specific fat breakdown may look like this:

Saturated

Don't let the media scam you. This inert blessing is crucial in forming cell integrity, fighting lipid coated virus, maintaining gut health, improving bone health and antioxidant creation, and ensuring you absorb all that fish oil you take.

50% of your fat calories can come from saturated fat.

The main source is coconut oils, and the like. But Ghee, tallow, egg yokes and to a lesser extent meat which is actually more unsaturated than saturated, but thank the media for scamming us, yet again, to believe otherwise.

Monounsaturated

Saturated means the entire carbon chain is fully saturated with hydrogen. Therefore Monounsaturated means there is one carbon double-bond making it not entirely saturated with hydrogen, and thus unsaturated.

Benefits include improved insulin sensitivity lowered cholesterol, and a heavy antioxidant effect. 

30% or so of total fat calories can come from MUFA's. Avocado. Some nuts. Olives, and uncooked olive oil round out this mixture.

Polyunsaturated

Here is the confusing part. In the 70's some dude named Greenwald helped out Keys even more by starting an anti-beef agenda. This allowed partially hydrogenated oils and fat to take hold and become staples we use today.

Before all this happened we used to consume "natural" polyunsaturated fats to the tune of 20% or so. Thanks to guys like Greenwald, and cheap production of mass marketed shit, our PUFA consumption is around 75% as a whole. This improper ratio of rancid fats paired with high carbs isn't just creating neurological disorders, it's the entire problem.

20% of our fat calories can come form PUFA's. Specifically, they come in the form of fish oil, and grass fed meats, not processed oils and man-made fats. The most critical of this family is Omega-3 of course. Ensuring that at least 2-3% of all fat calories ingested come from fish oils keeps us on this side of alive for many incredibly beneficial reasons, mainly systematic anti-inflammatory.

The fat prescription above-50/30/20-Saturated/Monounsaturated/Polyunsaturated looks oddly like one of the most crucial items we have available to us as we develop. Mothers milk.

A well meaning new Mother eating Paleo friendly foods, feeds her baby ratios that come very close to the above, and it isn't until we go away from this ratio that we develop all sorts of dysfunctions.

Applying some of the same tactics that kept us healthy as a baby, may very well serve to keep us healthy as adults. 

And just in case you walk away thinking this is too much work, it shouldn't be this hard. You're right, it's not hard. The ratios almost naturally happen when you try to get the portions right. And eating steak and butter instead of sugar and pasta is really that hard for you...have fun in the home, and hey at least you get to meet new people everyday.

 Eating the "fat style" above is like having a bullet proof vest with you when all sorts of criminals come calling to shoot holes in your mind. Making sure to eliminate carbohydrates is like putting that vest on, and shooting those assholes before they even have a chance to draw. 

Strength:

Floor Press

3,3,3,3,3

Pull-up

1,1,1,1,1

Compare Here

"Skill"

"Practice Your Goat"

Post weight moved and skill to comments.

In 40 Years, Michael J Fox Is The Majority Part 1...

   The Wall..

Well we'd have to be talkin' about one charming %$##ing' pig. I mean he'd have to be ten times more charmin' than that Arnold on Green Acres, you know what I'm sayin'? 

Today people are eating worse and living longer through medical miracles. Tomorrow there will be more "old" people than young. In fact by 2050 over thirty one million Americans will be over 80. And a few studies show half of those folks will have Alzheimer's. Another 10% will have Parkinson's.

When America jumped on the low fat no fat bandwagon back in the fifty's we did more than push CVD through the roof, and make kids diabetic. We did more than make trillions of dollars for pharmaceutical companies in one fail swoop. We did more than guarantee health care would be the most lucrative business because we finally found a way to make folks as sick as possible, and "treat" their much longer than necessary lives. We created an allergy of the mind killing us all today.

Carbohydrate Allergy

I'm not talking Gluten allergies, celiacs, leaky gut, or IBS. I mean a straight undiagnosed worldwide allergy to unnecessary carbohydrates. And truth be told, since there is no such thing as an essential carb...they are all unnecessary. Why wouldn't we be allergic to the unnecessary?

Not just diabetics who are in a way allergic to sugar. I mean everyone allergic to potatoes, pasta, broccoli, and spinach. I know its a little far fetched but over the last 200 years we have taken our nutrition in a direction that pales in comparison to the Plague, Holocaust, and every natural disaster we have seen to date.

Before we made fat the enemy, we started our downward spiral with the agricultural revolution. And more recently we introduced hydrogenated oils and man-made trans fats which has made us weak as kittens. Bad shit that may have been tolerable to our ancestors is now killing us off by the millions, or at least making us drug dependent....with jitters and no clue where we are.

Neurological Connection To Fat

We are more in need of proper fat intake today than our fathers or grandfathers ever were. For every copy of a copy we get farther away from the origin "Adam". The words get a little less bold. The ink fades. We become a little more see through everyday.

I believe our neurological connection to fat is so imperative today it could be possible to deflect, or even cure these and other afflictions hounding us and our children today.

The youths of today will have more old folks to care for in hospitals and homes when they reach adulthood than will be possible to handle....that should really freak you out. This all because we bleed our own brain dry. A brain that is over 60% fat starved of the one product it needs most. 

Many neurological disorder today have expressed huge improvements when fat ingestion is paired with carb restriction. Many times with Epilepsy, Alzheimer's and others folks just get better when they stop listening to mainstream media, and start eaten like cavemen.

And the neurological fat dynamic doesn't end with Alzheimer's and Parkinson's. MS, ALS, Stroke, ADD, Autism have all been studied under the no carb/low carb umbrella. Studies that no matter how promising fight an uphill battle. Studies that convienatly are hidden way, and argued into obscurity.

HyperKetosis

We have described Ketosis numerous times Here, Here, Here, and Here. It means burning Ketones for energy not glucose. It means burning fat, not burning sugar because you don't eat carbs.

Hyperketosis is different in the respect that you don't just want you body low carb enough to reach Ketosis. Its that your quality of life depends on you never eating a single carb again.

This Study, which I really had to dig for, was performed by Dr. Theodore B. VanItallie. Theo amazingly had Parkinson's suffers ingest "90% fat/8% protein/2% carbs". All suffers symptoms stopped. Yet he was never really heard form again. Kinda like Dr. Warburg when he cured cancer back in the twenties. Apparently "treatment" is more profitable than "cure."

Autism, epilepsy, and almost all other neurological disorders improved radically off ketogenic diets close to this...and yet the Standard American Diet says eat carbs, and not fat.

Is it coincidental at the same time our population began to overwhelm the beautiful lands we were blessed with, the powers that be initiated a diet that makes the majority of the population shaky, forgetful and weak.

Is it a conspiracy theory that the two most profitable organizations in the world (agricultural, pharmaceutical) prescribe the diet while at the same time producing medications that make us able to tolerate it. Tolerating is not living. Tolerating is not thriving. Nursing homes full of tremored up forgetful 80 years olds ain't medical miracles. The youth of today paying for our drugged up old age is not progress

If you don't believe in "conspiracy theories", call them "conspiracy facts" to make yourself fell better.

In part two we will describe what fat ratio's to look for, how fat people may be mentally attached to their weight, and why fish oil is still awesome.

Dynamic:

Back Squat

12x2@ 65% 1RM

For Time:

25-Thruster 65/95

25-Burpee Pull-ups

Post weight moved and time to comments.

Burn So Bright Darkness Fears You....

 
Min...

"No matter how great a writer, artist, or entrepreneur, he is a mortal, he is fallible. He is not proof against Resistance. He will drop the ball; he will crash. That’s why they call it rewriting."

In our many exquisite differences we as humans are left with few things in common. The biggest commonality comes when we all enter the world. On fire. Brash quixotic and loud. We are all born with the world at our hands. What a beautiful gift. What brightness we can be.

John Wesley used to say, "catch fire with enthusiasm and people will come from miles to watch you burn." He knew like many do today that fire burns a lot of people the wrong way, but fires burn hottest with passion as fuel. And fires that burn pure, burn for a long time.

People are mesmerized by the flame. You may not want to burn bright today, but somebody may need your light. It may feel like you will burn yourself down but its better to light the world brighter than it ever has been, than to leave it cold and dark.

A lighthouse allows sea goers to see the danger ahead. Your fire lets the world see you eliminating the danger before them.

Faces around us are illuminated by the light we are willing to shine on them regardless of the dark they display. Either we highlight their blessings, or eliminate the shadow they cast everywhere they go.

Fire is contagious. If you burn hot enough you will catch everyone around you on fire. They in turn will feed your good deed by stoking your flames when you most need it. When your unable to do it yourself.

The warmth our fire throws comforts a lost soul, makes tender a tortured traveler, inspires an inventor.

Ashes prove that what was thought impossible yesterday, has been accomplished today. That one day darkness can be eliminated if we are only willing to stare long enough into the abyss looking for the light.

The flame you burn may resemble fires before you. But its not the same. Its unique. Its meaningful. Its one of a kind. Its about burning "your" brightest, not "the" brightest.

Never let anyone put your fire out. Burn so hot you live forever in a single spark in the wind. In a mere burning ember that one day becomes the biggest blaze the world has ever seen.

 Strength:

Rest

For Score"

10-Back Extensions

20-Sit-ups

10-Dips

20-Push-ups

AMRAP 20 Minutes

Post rounds and reps to comments.

Sprinkling Sucks: When Your Body lies, Your Will Tells The Truth...

   PCF's Volleyball Superstars... 

"The drawing is also a reminder that there’s an artist within each of us, and we must encourage that artist to do the work, to make something that matters, regardless of anything else that is going on." 

When stupid people make up stupid excuses and justifications we can see right through them. When otherwise intelligent folks make up convincing arguments to justify their behavior it's a little harder to see past the lie. This is called "Sprinkling". 

Quite a few topics are addressed in this manner on a daily basis on very reputable sites and in studies and papers. I, for one, know I have been guilty of "Sprinkling". Our very beautiful humanness makes us very deceptive when it comes to true results, as opposed to the results that we want. And lately a couple big names I will leave unmentioned are getting shit wrong, and they are "sprinkling" it with tasty tidbits of correctness so it goes down easier. So it sells better.

Is Meal Timing and Frequency Important? Can't I just eat when I'm hungry..?

A well-sized and trafficked blog recently tackled this question, placing some very compelling correct info right beside horrible justification. In the scheme of things, are meal timing and frequency most important when it comes to food? More than likely they're not. But does it matter? Yes. Especially if you expect results. Especially if you're living in "modern" times and trying to get back to "Paleo" times.

Paleo professors love to say things like "Just eat when your hungry," "Listen to your body," "Don't force it, nature will work itself out."

That's Bull#$%&ingshit, Your Body Lies...

The only time "listening to your body" even comes close to working is when people started the damn diet half a pound from their desired weight, and one ounce off the PR they wanted. The rest of us who eat the way modern trends now prescribe cannot "eat when hungry", or "listen to our body" because we think we are always hungry, and our body is always wrong.

If you have been sticking it in and breaking it off with the Standard American Diet for decades, three weeks of eating meat and nuts ain't gonna cure your infected mind. And the "eat when hungry" bullshit made you jacked up in the first place, so stop it...eat when you're told.

If your pharmacist said to just take morphine whenever "your hungry for it," you would love him right up until you overdosed. FOOD IS A DRUG, JUST AS MORPHINE IS A DRUG. Food is the most abused drug we have, and "listening to your body" is what made you addicted to the wrong food in the first place. Listen to me, or someone like me who has no emotion when it comes to giving you the health and results you crave. I will never "listen to your body". It lies it's ass off...I listen to what's right, and give it back to you even if you hate me for it. When it comes to "you", I'm objective; you're not.

Stop listening to tree huggers selling the Paleo lifestyle to the masses. Utilize a proper meal schedule and stick to it the majority of the time. You're not a damn child. Stop looking for excuses for childish behavior. Get the results because you do the work.

It's very true that Paleo is the easiest eating plan known to man. But in an effort to make it even simpler, we discount the fact that Paleolithic man didn't begin his life eating like most of us did. He didn't get up one day and say, "maybe I should eat Paleo". The dude was Paleo.

Everyone I know was molested by the Standard American Diet in some way before finding Paleo Freedom. That little fact added to the challenges we face in modern times means we can't apply Paleo, as Caveman did. They didn't start their diet jacked...we did.

Willpower...

The same advocates that say "eat when hungry" conveniently find studies that disprove human willpower. They link their articles to scientists who have supposedly proven humans are worthless and when faced with challenges of "will" inevitably fail. 

Thats Bull#$%&ingshit, Studies Come From Liars...

We have countless numbers of people today proving the exact opposite, but we don't have grants and letters behind our names in our CrossFit dungeons all over the world. We prove humans have massive amounts of will, and we love challenges that make us prove it.

The only thing studies like this prove is that even scientists are whores to whoever pays the gas bill. CrossFit proves will.  A well-designed Paleo diet enhances will. 

I believe in us..in humans...in you. I will never be sold that I don't have the will to change, that humans are just too weak. I will never buy that nor should you. Help me prove them wrong. Join me in curing the epidemic of justification. The disease or reasoning. Have the will to join the community.

Strength:

Max Height Seated Box Jump

For Time:

"Josh"

21-Overhead Squats 65/95

42-Pull-ups

15-Overhead Squats 65/95

30-Pull-ups

9-Overhead Squats 65/95

18-Pull-ups

Post height and time to comments

Its Hard To Be Hardcore In Mom's Mini-van...

   Congratulations Brandon...

"For what can be more noble than to slay oneself? Not literally. Not with a blade in the guts. But to extinguish the selfish self within, that part which looks only to its own preservation, to save its own skin."

As I trotted to my car I saw a pair of young males strut their way into the evening's transportation. For testosterone filled youths the night was young and anything possible. Before I arrived at my ride, the quiet dry atmosphere was interrupted by hatchback rattling store bought base....I thought, man its hard to look cool in Mom's Mini-van.

I could not help but slow and watch the situation unfold as the driver checked his phone three seconds before passenger. He shifted the locked the gear, leaned back, turned the dial up, and tossed his hand out the window to simulate the beat of the radio as best he could. As gangsta as he could manage for sixteen. Hell, when your sixteen everybody wants to be Tony Montana. 

When I pulled away I drifted back to my younger days and wondered if I looked like that, trying so hard to look so hardcore. The more I looked, the more I wondered if we don't just swap the mini-van for something else. Something trying to make us feel way more hardcore than we really are. Something hiding who we really are, how we really feel. How many of us actually gave Mom back her keys?

Rims

It seems like the parents ride is a lack of a better option we are all to quick to eliminate. After all, its not really us, its someone elses temporary skin we are stealing. We would just as soon shed it, than tolerate it a moment longer than necessary, even if the upgrade is just as foolish. 

For some reason its totally fine to roll with $4000 rims on a $2000 car. For some reason the path to adult hood became the tires on your car, not the passion in your heart. Now we buy approval, because if we had to gain in by physical accomplishment, and mental fortitude, the majority would fail.

House

After we try to puff up our feathers by purchasing approval in our youth, we quickly upgrade to look for status elsewhere, but no more real than Mom's Mini-van.

We show our friends how important we are by how many square feet we live in. By what art hangs on the walls. Some of us upgrade to the point of cool toys in the toy box, but no food in the pantry.

Today living beyond our means is celebrated, living below is condemned. Today credit is king, and no better way in today's world to demonstrate your strength than to show how leveraged you can be.

Investments

Somehow our portfolio becomes stocks and bonds, not scars and scrapes. Somehow Mom's Mini-van morphs into the next quick fix. The next good idea. The next thing that can feed the machine we created. 

At this point the real bars of a prison may even look more stable and safe. At least no one is going to screw up your 401K. At least you can't foreclose a prison bunk. Its one thing to be found guilty by a jury for a crime you committed, then sentenced to death for it. Its an equally disgusting happening to create your own crime, your own prison, and give yourself the slow lethal injection of one boring day at a time. One agonizing responsibility after another.

Nursing Home

It seems our own mortality becomes no more apparent than when our parents are at that ripe old age of extensive care. Their providence should be cause for our reflection. Instead, we look at our checkbook, because the mirror is to honest. After all, I'm sure we all have Mommy issue from those Mini-van rides. Or Daddy dilemma's we hate to talk about. 

As our parents age, do they come to our castle to be cared for by us, do they get the palace down the road, or do we send them to what resembles more a jail, than a home.

This is what we become when we feel the need to look hardcore in the different mini-vans of our lives. We become professional procrastinators buying "things" in an attempt to fill the space modern living creates. 

Greatness is only possible when challenge is present, and we have all but eliminated every challenging aspect of life, suffice to say the things we call stressful today. Things like "where will I vacation?" "How will I measure up to my neighbors?"  "What will my friends think if I don't get that promotion?"

Hardcore is absorbing society, not closing your eyes to it, but really absorbing, then spitting out the version you know is best for you and others regardless if you will be hated for it. Hardcore is giving your shit away, not adding your shit up. Hardcore is looking at ourselves everyday trying to make it look better, not putting more things in the way to blur our reflection.

Dynamic:

Jerk

12x2 @ 65% 1rm

For Score:

100m-Run

3-Power Clean 145/205

6-Burpees

Max-Double Unders

AMRAP 3 Minutes/1 Minute Recovery Between Rounds

*WOD is score on double unders. As many attempts for max reps as time allows.

4 Rounds

Post weight moved and double unders for all rounds to score.

Paleo Is Not Just Another Diet...

   Dan...

"Better to be in the arena getting stomped by the bulls, than to be up in the stands or out in the parking lot."  

The following comes to us from The Missing Human Manual. Rob Paterson seems to be a rather enlightened fellow when it comes to certain matters of the diet soul. And not that you haven't heard it here before, but it's always nice to hear that we are no fad; we are here to stay. Join us in "Saturday's Stolen Post" as Rob shows us the fads, proving we are anything but. 

Most new comers to “Paleo” think of it as just another fad diet. And we have had so many of them. And they ALL FAIL – so why would this be any different? It is different because it is not a diet but a call for us to heal ourselves from the damage that the industrial world has done to us. Food is a big part of this, but as readers of this blog know, there is so much more. Here Here Here Here
Here then is a call to all those who worry about diets and wonder if Paleo is for them:

Evolution doesn’t like this very much. That’s why we’re so sick in body and in mind these days. While most people seem pretty content to trade health and happiness with yummy tasting foods (or non-foods as I like to call them), a whole lot of others are questioning the validity of eating all their meals out of plastic containers only to wash it down with pills out of plastic bottles.
So, they head off to the Internet in search of answers. A Google search on a healthy diet yields the usual suspect:

1. the vegetarian diet. Change is always exciting but after a while of limiting meat and not seeing much of any benefit at all, they start to wonder (with a little nudge from rising awareness) if all the added breads, pastas, and other wheat products aren’t the culprit. Moving on, they decide to try out the diet everyone is talking about:

2. the gluten-free diet. They trade gluten grains for rice, beans, oatmeal, and the plethora of gluten-free alternatives. Their digestion is still a mess, they haven’t lost any weight, and the depression hasn’t lifted. Even if they were sensitive to gluten, they still feel terrible and assume gluten has nothing to do with it. So, back to the Internet now to narrow the problem down to red meat and saturated fat. With hopes of losing the weight they gained while scarfing down the almost, but not quite, tasty gluten-free snacks, it’s time to test out the tried and true:

3. low fat diet. Eating salads, chicken breast, and rice they drool over their friend’s plates and sneak little bites of forbidden foods. Week in week out they fail and miss their goals (because eating low fat is like abstaining from sex when a whole bunch of good looking, naked people prance around in front of you). They become more depressed and nervous and so they figure out a way to add some fun back in by:
4. counting calories. Finally at liberty to use ranch dressing instead of lemon juice, potato chips instead of saltines as they don’t exceed 1700 calories per day, they still aren’t getting jack for nutrition. They’re still depressed. They’ve lost a little weight but they’re not really cut like they so desire. Back to the Internets, they determine it was junk food slowing them down so they try the diet all their indie friends are into:

5. the raw vegan diet. This one actually tastes great and feels amazing too. They quickly pump themselves full of agave syrup and fruit sugar and feel great! Eventually, though, energy wanes. The cells start to dry out from the lack of saturated fats, the insulin plummets at shorter and shorter intervals, and muscles start consuming themselves from lack of protein. Emaciated, they amble back to the Internet craving meat and fat. Sitting at the desk with a bag of potato chips and other empty high-fat snacks, they enter search terms like “how much fat does a person need?” and “is saturated fat bad for you?” Finally they stumble upon the low carb diet and then finally:

6. the Primal eating strategy. They start eating as much as they want, when they want, and they’re eating all the fat they’ve restricted for the last 1 to 10 years. Within only a few weeks they’ve become tolerant again, hopeful, energetic, and stronger than ever. It seems this diet fuels itself with no extra effort required. Finally, satisfaction and results.

If you think about it, it’s kind of obvious that we shouldn’t be eating anything that you can’t pick or kill with a stick, but the world has replaced million year old tradition with lab-created/altered food variants. While these non-foods do manage to go in one hole and out the other without laying us flat in seconds, they are the cause of so many premature and miserable deaths. People are starting to realize it.

 

Steal This Video: Fitness Defined...

"Fame Imperishable and glory that will never die -- that is what we march for!" 

Today's "Steal This Vid" feature sets aside the Doctor talk for a bit and engages a young team of athletes about their definition of fitness.

Sometimes in our CrossFit effort to explore all the demands, rules and obligations that come with being the first to define it, we lose the step to apply it. Sometimes we just have to beat the streets exposing our most prized to it over and over again. Our kids. 

Notice how within all the different examples, not one says "looks". Most speak of the exact same items we have preached for years. Work, time, effort. The young ones have it right.  It's when they get to be the old ones that they get it wrong. Let's make sure we give every athlete the means to stay right their entire lives.

Strength:

Rest

For Score

"Partner up"

A.

400m Run
Max Wall Ball

B.

400m Run
Max-Rope Climb

C.

400 m Run
Max-Toe 2 Bar

D.

400 m Run
Max-Plated Burpees

*Five Minutes at each station. Thirty Second Recovery between stations.

Post team and reps to comments.

Coconut Butter, Poop Meat, Monsanato Still Sucks....

   Lori...

"Seek after thee, not after it."

Do you like Coconut? Do you like Butter? Coconut Butter...awesome. Do you like meat? Do you like poop? Poop Meat...not so awesome. And who doesn't love ragging on Monsanto some more.

Coconut Butter

I recently received yet another question regarding Coconut Butter from a very helpful athlete out west. I figured I would cover it for our readers here.

CB is really just the meat of the coconut blended with its beautiful oil. Yes CB is totally fine to add to ones menu of choice if you can find it, which is another reason I have neglected it until now. 

Where I live we don't get quite so many "fun" items. And second variety isn't all its cracked up to be. Remember sales people are taught to give as few choices are possible when it comes to closing so they do not overwhelm their mark. Many times the massive Paleo Cookbooks that line the shelves are exactly the reason people fail today. They provide to many options. To many options can easily mean more chances to fail.

Am I saying variety is bad...yes. For some people it is. For some the cure to confusion is boredom. Some of us just need to eat a piece of meat, a couple handfuls of fat, and something green every so often. After we have this down, we can add in certain exotic items that make paleo better. Coconut would be one of those few items, however, I would never ever remove its just that damn good. In fact we have covered it so frequently here I will refrain form giving all the benefits again, suffice a few below I may have left out:

Coconut is saturated fat, and specifically helps us absorb essentially fats like Omega-3. 

Coconut oil is stable at room temperature and since its saturated with hydrogen it doesn't go rancid. In fact its smoke point is great for cooking unlike olive oil.

Coconut raises HDL and Lowers LDL, unlike many made plastic fats, or PUFA's like Omega-6.

The MCT(medium chain triglycerides) can be burned as energy, not stored as fat.

Coconut can be consumed by folks that had a cholecystectomy(gall bladder removed) because MCT oil is absorbed through the small intestine and does not need bile from the gall bladder to emulsify 

Coconut improves insulin sensitivity

Coconut contains lauric acid when converted to Monolaurin is the antiviral, antibacterial, and antiprotozoal improving gut health drastically.

Coconut fights lipid coated virus like HIV, Herpes, Influenza

Coconut makes you leaner essentially because all of the above.

More form our blog here, here, and here.

Poop Meat

I'm sure you have heard by now Scientists in Japan have synthesized edible meat from human feces. Yeah, "shit steak". Apparently Japan has an excess of sewage, and when they gave the problem over to their research division massive amounts of protein was found left over in human waste. Apparently, someone thought this was a good idea to eat it. 

First, would you eat this? Second would you eat it if it tasted awesome, and was cheap? Next, does this make anyone think of population control in the least? 

It sounds much more like a sugar coating on the over-population of humans walking around today. Maybe one dude said, "hey, there are a lot of people, so clearly there is a lot of shit, people will believe the shit we tell them, so why won't they eat the shit we give them"? 

Ok so maybe it wasn't quite like that but I wager the closer and closer we get to completely molesting this planet the more "shit" we are going to have to eat. Why not take a very real, very honest look at our poor labored planet and say "enough". Can we stop screwing more babies into existence than the planet can handle? Haven't we ate our own "shit" long enough?

Monsanto Still Sucks

Here, and here, we described the agricultural demon Monsanto commenting wanton acts of debauchery. From mutating crops that were not their own, to running good farmers out of business. And of course attacking the agricultural market like "grain gangsters" and rubbing out the competition, making many fell so lost they commit suicide to collect insurance for their families. Well, that's not it.

The worlds most popular herbicide, Round-up, apparently causes birth defects. Not only does Monsanto manufacture this, it knows this, and has since 1980. 

Glyphosate is a compound in RU currently being investigated....but not really. Shockingly every time it faces another investigation, it gets postponed another four years or so. Currently, even though we are well aware of the damages Monsanto causes globally we still support, and maintain our allegiance to the very leaders beating us into submission and eventually death. In fact, the next time this product will be scrutinized will be 2030.

Plenty of time for our four our kids to enjoy "shit burgers" with hands for feet, and arms for legs.

Can we make one correlate between all these subjects...yes. Don't let the government tell you what to eat!

Somehow back in the fifties Keys demonized fat and lead folks away from the best saturated fat we should never be without...Coconut. Over sixty years later, we are all dying eating low fat, high carbs. Ready to be fed real shit at the table, and saving crops in exchange for mutating our kids. Somewhere down the line we took the wrong fork. Soon we better turn, or this shit road will end.

Skill:

Snatch

For Time:

 "Helen"

Compare Here

400m-Run

12-Pull-ups

21-Swings 35/55

3 Rounds

Post time to comments.

The Hottest Girls On The Planet...

 Mindy

"Our leaders they're lying, it's bullshit that's applying."

I feel sorry for the average Joe slouching through life having to deal with all of his trials without an outlet as demanding and rewarding as CrossFit. I also feel for him when he hits the home life or dating scene full of women who are just as in need...maybe more so.

There is a reason why sites like Wild Gorilla Man exist and it's not really personality. Or is it? True.  Some of the pictures highlight abs and ass, but some just show girls doing exactly what girls should be doing....whatever the %$#@ they want. Whatever the $#@& the boys are doing. 

Let's be real honest, maybe when we were much younger ass and abs got us through the week. But, personally, I'm thirty years old and have not only become de-sensitized, but damn near callous and uncaring to the point of disrespectful to the hot body who can't back it up with the two most attractive qualities the opposite sex can have: strength (mental, and physical) and selflessness. 

Are there really still guys left hanging around attracted to the women aspiring to be Vic's models? Women who think sweating is gross. Women who think working out is ellipticals and pink dumbbells. And to qualify my sentiment, that's fine if they have never been shown the CrossFit gospel of fitness. But if you give the tribe the bible and the tribe still takes pink dumbbells over chalked kettle-bells ...damnation.

I didn't even really dissect this little thought until last week which revealed three situations that reminded me not everybody thinks everything CrossFit is hot. But not everybody looks in the right places either.

"Like this," I said as I demonstrated a burpee to a new athlete. "Just toss your chest down, make contact quickly, don't resist, and pop out.  It will be much easier." Without missing a beat the newbie said, "But I'm a girl." Before I could wipe the wide eyes off my face, the all-woman crowd slamming their chest on the ground damn near mauled her. I heard the community say, "Just do it.  You will be fine."..."What's that supposed to mean?"...and even, "That's why you will be faster than the guys."

That's why CrossFit chick are hot. No matter the size, shape, hair, or outfit there is something so cool about girls who just do shit and don't act like they are going to break when they do it.

Almost all folks entering CrossFit around the world come in with the same society-induced gender stereotypes. It takes the quality community that CrossFit builds to eliminate these habits quickly, and boy do we ever.

It's not that our veteran girls are really offended when new girls say things like this.  Personally, I think they're so adamant to squelch it because they remember how society fed them theses lines of bullshit for so long, and when they finally shrugged of the shackles of conformity they felt more free than they ever have.  Now they want other females to share that same confidence as quickly as possible. 

Two days later another green CrossFitter girl within whom I already have a lot of faith said, "That doesn't work on girls..." as she witnessed a male CF-er cheer and motivate a female CF-er through her final reps. "Why not?," I asked. "Girls aren't motivated by shouting, that's a guy thing." Holy shit, I thought. I have never heard lungs like I have on some of our CF queens...and you know who you are.

And as far as trainers go, at least at PCF, those damn female Coaches work hard, and are so damn intimidating you can't put a bar down for a second without one of them being right on top of you giving exactly what you need. Be it a cue, correction, motivation, or punishment, and they are more hardcore than any male. 

If that wasn't enough, I came to appreciate our CF women all over the world even that much more when a very nice woman approached me at the grocery store and said, "Did that hurt?" She was talking about my tattoos. "Yup.  Needles and black ink don't tickle," I said. "Can I ask you a personal question?" she replied. "Shoot," I said. "Do you go after girls with all that stuff, and big muscles like you have?"

Her inquiry was genuine not disrespectful. It seemed as though her generation wasn't as colorful as mine and she was just curious (and the muscles comment made me smile). "No," I said.  "The hottest girls in the world aren't the girls who have stuff drawn on them, or abs, or veins, or fake anything. The hottest girls just do the exact opposite of what the world told them they should."

The hottest girls are much less a function of their tall socks or short shorts, and much more a demonstration of their internal code. The code of pushing when others would not. Fighting when others would not even try. Sweating when others cool down. Lifting when others are sitting. And doing something not "girly" simply because they can, and because they are good at it.

Hotness starts on the inside, and comes out in attitude...the attitude you live, not the attitude you're told you should live.

Strength

Hang Power Clean

1,1,1,1,1

Compare Here

For Time

"Elizabeth"

Compare Here

-Dips

-Full Squat Clean 95/135

21/15/9

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What The Voices Outside The Walls Say....

   JN..

“To live alone one must be a beast or a god, says Aristotle. Leaving out the third case: one must be both -- a philosopher.”

I sat down amidst a crowd at church. We were instructed to engage each other in a small group of the people sitting closest to us about past experiences. Meaningful times when we felt, truly, part of something bigger. Something with unity. Something much different than individual...something communal.

"Speak amongst your groups," directed the man at the pulpit. "Explain the last time you felt like you were part of something much bigger than yourself. Tell when you didn't feel like you were alone just going though the motions. Tell when you, truly, were there for others just as much for yourself and you yearned for their success. You have five minutes...3,2,1" Ok. Maybe I made the last part up, but it's hard to take CrossFit out of the CrossFitter. 

The gray beard...

The first one in the group began to speak in a low tone audible only by our group, and even then it was questionable. He didn't seem to care if we heard him reminisce or not. He tugged on his cool-as-hell viking-like face warmer, leaned back and said, "This is hard."

But then the gray beard was, finally, rattled to attention by the memory he wanted to share. "Oh, I remember. I was eighteen, and we'd just won State," he said. 

He went on to explain what he valued about his team and his friends. "That's the last time I can remember being part of something so big, even if it was just our small town. That was almost 50 years ago," he said as he closed.

The teacher...

I don't know if she was a teacher but she sat like one and seemed to act like one. What's a teacher sit and act like? Imagine 90% of the teachers you've ever had.  That's it. 

She straightened her glasses. She fidgeted left...shifted right...tugging her dress ever lower like somehow more of it would touch the floor. Clearly she must be more comfortable in front of the young, I thought.

"Seven years ago I did a mission in Sudan. I taught locals the best English I could. I remember the children the most, but I also remember the other missionaries and how I felt comfortable enough around them to do things I feared."  Once the teacher finished, she realized she was picking at her hands staring down, slouched, unassuming, forgetting everyone was watching. She straightened her glasses, and tugged on her dress. 

The newbie...

Eh, I'm not sure if this guy was new but it's my story, so I equate his behavior to someone not sold on the church idea. Hell, I don't blame him.  It took me a while. Many Christians are pricks, and it can be hard to believe many are as holy as they claim. Once this newbie realizes some so-called Christians are more jacked than non-believers, it will be much easier to accept their behavior. Once he sees the capability he was blessed with, he won't really don't give a shit what the fakers do...you just hang on and be a doer.

He passed, leaving his story to be assumed.

Me...

When the circle focused on me I looked at my wrist for the time. "Well, about three hours ago I helped a new girl get a pull-up."

Its times like these I felt more compelled to spread our CrossFit contagion to every corner of the planet. It's looking in the eyes of caged animals that makes me want show them the key. It's listening to someone rattle their brain to remember the last day they were connected, while I was trying to think of the last day I wasn't. 

As you can imagine, they asked what the hell I was talking about and I excitedly gave my quick CF description only to be cutoff of by the preachers "Time." But this came right after the teacher said, "Oh, it's exercise, like P90X?"

The P90X thing used to be irritating, but not anymore. That's the only comparison people have, but the difference they can't understand is the community. "Yeah like that, but surrounded by cool people."  Oddly, "surrounded by people" scared her, and I lost the newbie and gray beard at "exercise". 

In the aftermath I thought how lucky I was to be enveloped by something so great everyday. Not a high school memory. Not a once in a lifetime experience. A mounting list of things that make me cheer for someone else. A daily situation where I can be a part of someone's struggle and suffering which inevitably leads to success. 

It's nice to be reminded how valuable the community is, and how imperative we all are to each other's health and well-being. You don't get better by "taking breaks to figure things out" with a community. The community helps you. You can walk out on a community selfishly and it holds up without the individual, and then welcomes your selfishness right back in hoping to eliminate it one day.

You can take a community for granted when you're in it, but just as I am frequently reminded, some folks haven't been part of anything special for a long time. Some folks haven't heard the cheers to be better in many years. Some folks have been alone sitting right next to others for days on end.

The next time you're content or take CF for granted, leave. Chances are you will quickly be reminded of just how lucky we are. Just how important everyone is to everyone else.

 Strength:

Rope Climb

5x2

True Push-up

5x max reps

For Score:

"Fight Gone Burpee"

Compare Here

-Push Press 55/75

-Burpee

-Sumo Deadlift Highpull 55/75

-Box Jump

-Wall Ball

1 minute per station

3 Rounds/I minute recovery between rounds

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