I Know this is coming out like mid-day but give me a break. I got a lot on my plate right now. And apparently for some reason, just like last week, when I have to work a full day at the gym, my body thinks its a better idea to get ZERO sleep. So for those of you wondering, here’s my last 8 hours….at about 2:45 I got up out of bed, punched a hole in the wall…..made some coffee….surfed the web, slamming my fingers into the keyboard like its the keyboards fault for my lack of sleep…..drank coffee…drove to work early….stopped got coffee….coached….coffee….20 min power nap….iced coffee…Now you find me here writing this to you. So nevermind the grammatical errors or misspelled words. Cut me some slack. Assholes


This Saturday @ 10am we are going to have a Paleo discussion. We plan on covering the basics of what the Paleo diet is, foods that are acceptable and foods that are not, as well as a Paleo challenge we plan on starting in a couple weeks. a brief insight to the Paleo challenge, it will be something along the lines of an athlete must register for the challenge with a money prize for the best “transformation” at the end of the challenge. The athlete must keep a daily food log of what they are eating with points being awarded or taken away depending on what is consumed. it will roughly be 8 weeks. if you commit to this change in eating habits, you will see a drastic change in your aesthetic appearance as well as your performance in the gym.

9/28-Friday 5pm-late night we are holding a CFR members & friends End of the Summer WOD and BBQ party. Bring food bring drinks bring a good time. we all will get to workout together, and bring the summer to a close in a great atmosphere.

P.S. look who figured out how to post videos!!!! SICK!!!!

As you advance on your path of elite health and fitness, you have come across many hurdles along the way. Maybe its been an issue with technique on double under’s, maybe its been breaking a 345 back squat, or it could even be trying to shed the last 10lbs. that never seem to go away. The buzz has been going around the gym. The gig is up. Start looking at your nutrition for the right answers.

The paleo diet has blown up for a reason. It works. Nothing out there will give you a better route to a body with low percentage of fat stores as well as increased performance in your WOD’s. Some Basic things that the paleo diet is founded upon are the famous quote, “EAT MEAT AND VEGETABLES… NUTS AND SEEDS… SOME FRUIT… LITTLE STARCH… NO SUGAR.” This is your go-to basic guide on how to stick to eating paleo. You can’t out-train a bad diet. It’s the truth. Working out will only get you so far. you must take into consideration what you are putting into your body to fuel your engines. the paleo diet is not complicated. No weighing, or measuring.  No calorie counting. This was taken from District Crossfit and it pretty much covers it all….


Pretty simple.  Eat as much meat and vegetables as you want.  The higher quality the better.   We strongly suggest free range, grass fed beef, chicken, pork, lamb, bison, you name it.  If you’re a vegetarian, you’re probably unhealthy.  Seriously,  you should read this book if you disagree.  Protein is the one nutrient your body can’t create from other nutrients.  Animal protein is absolutely vital to health.

Your grandmother was right.  Eat your veggies.  Don’t like vegetables because they don’t taste good?  That’s probably because you’re buying them from your crappy local grocery store.  Those vegetables were grown in California 2 weeks ago, shipped here with a bunch of other vegetables that were rotting, then thrown on a shelf in UV light and picked and proded by other people.  No kidding they don’t  taste good!!   You need to buy the freshest produce possible.  We strongly advise setting yourself up with a Community Supported Agriculture (CSA).  You get all your veggies delivered to you and they are INCREDIBLE.  Try some fresh vegetables and then tell me you don’t like vegetables.



Paleolithic nutrition is a high fat diet.  Yeah we said it: IT’S HIGH FAT.  Gasp!  We love fat and the best source of it is nuts and seeds.  Almonds, pistachios, brazilian nuts, walnuts, pecans, sunflower seeds, pumpkin seeds, squash seeds.  All of them are fantastic for you, ultra high in great fats and absolutely delicious.  Word of warning though: peanuts don’t count.  They aren’t nuts, they are legumes (or beans).



Ahh yes, “some fruit” the most controversial of the dietary prescriptions.  ”What does some mean?”  ”I thought fruit was really good for you!”   Some fruit is exactly what it sounds like: some.  Not a lot, not none, just some.  Are you eating fruit with every meal?  Then you should probably cut back a little bit.  You don’t have to cut it all out, just cut it down to “some.”  Be your own judge.  Try and stick to berries too, they are rich in anti-oxidants and are fairly low glycemic.  As an addendum, DON’T DRINK FRUIT JUICE.  Fruit juice is bad for you.  Yeah, thats right I said it.  It’s BAD FOR YOU.  It’s ultra high glycemic and the carbohydrates will immediately be stored as body fat.

We know you thought fruits were good for you and they are… in the right doses.  The problem with fruits is that they have a lot of carbohydrates.  Carbohydrates trigger an insulin responses which will trigger your body to store body fat.  In order to avoid a thorough (and boring) discussion of biochemisty I will just say read Good Calories, Bad Calories by Gary Taubes.



Starches are usually found in potatoes and root vegetables.  They aren’t bad for you per se but again, you have to watch their carbohydrates.  There are a lot of carbohydrates in starches. They absorb very quickly into your body which is great if you really need some carbohydrates to replenish muscle glycogen stores from a hard workout; it isn’t good if you’re sitting around watching TV and your body doesn’t need that quick absorption.  That’s why we strongly suggest eating starches as a Post Workout Meal.  They will help your body recover fast and after working out you can get away with quick absorbing carbs because your body experiences heightened insulin sensitivity.



Yeah pretty simple.  Don’t eat sugar.  It’s THE WORST thing for you.  Don’t eat it.  Stop.  Now.


That’s pretty much it.  You will feel better than you ever have in your entire life if you dedicate yourself to eating this way.  You know that feeling you get when you sometimes drink 6 cups of coffee instead of your usual 1 and you are AMPED and feel like you can do anything because you have so much energy?  Yeah that’s how you feel all the time when you eat Paleo. Give it a try if you don’t believe me.  You won’t be disappointed.


here’s a couple videos that also may help wrap it all together…Enjoy

Workout of the Day: 12September12

1a) 10 min handstand work

1b) Heaving Snatch Balance

5×3 *60 sec rest between sets*

2) 3 rounds UNTIMED

ME Ring Dips

ME KB Snatches Right arm (53/35)

ME Pullups

ME KB Snatches Left arm (53/35)


Are we doomed??? FUCK NO

3 Responses

  1. Kolby

    Thanks for the info. Like it a lot. May I say the exorbitant amount of coffee you are drinking may correlate with your lack of sleep.