Wednesday, April 29, 2009

Soccer Posts are No Good for Pullups

View Larger Map
(My workout spot down the road from my house. I need to sort out a pullup spot, maybe I will try rings next time)
3rds for time:
400m Run
21 Kettlebell swings 1.5 pood
12 pullups
10:58 (PR is 9:08 - 18 Sep 08)

So I thought soccer posts wouldn't be bad for Helen because there are not a lot of pull ups. I was was brutal...definitely added some variance to the workout. It was a grip factor because of how thick the bar is and I had no chalk. I still don't think I would have PR'd with a normal bar, I need to go head to head with Ben to PR, and I need to fine tune the POSE running.

Tuesday, April 28, 2009

Still Weak

So I have been trying to be positive about sucking lately, but it is hard when I can't even match PR's. As much as I want to blame exams and an injured shoulder, I could have sucked it up and trained or ate better. But, looking to the future, I am back on track and will not fall off again even with the trip to Peru and moving out west.

Press 1-1-1-1-1-1-1 (Previous PR - 130lbs - 10 March 09)
115-120-123-125x-120-120-didn't bother with the last one...I was smoked and pissed off. It's bad enough that my Press is already VERY weak for my bodyweight. Not making gains because of my poor training lately pisses me off even more. Punished myself with a MetCon:

3rds for time:
10 Thrusters 95lbs
10 Burpees
5:25 - this was tough. I'd like to hit it again in a few months when I'm back on track.

Time to rest, sleep well and eat some beef jerky I have cooking!

Monday, April 27, 2009

Respect for CrossFit Kids

5rds for time:
30 squats
10 1.5 pood KB push Press (5L/5R)
Run 200 m
14:20 - still out of shape....BIG TIME

I did this workout in the third floor open court yard at my appartment complex. Its about 129 000 sq/feet in size. There is a pool and lots of grass area, in which the kids are always playing. As much as it annoys me when I am studying, it is refreshing to see kids out playing and not geeking out on video games. Today after my workout the kids came over and wanted to pick up my 16, and 24 kg kettlebells. I wouldn't let them unless they picked it up properly. Have you ever tried to show a kid how to deadlift? Man was it hard, they don't listen and just want to rip the thing off the ground. I have a new respect for people that run CrossFit kids classes.

Sunday, April 26, 2009

Why you Should be Taking Fish Oil - Part 1

(This is the Costco Brand I recommend. It's about $25 a bottle)

I wish someone would have explained the importance of fish oil to me. I was always skeptical about taking it, in this series of posts I hope to convince you that it sometime crucial to your diet. I will keep the Star Wars theme going to help with some concepts and spice it up but it will still be a long post. Brew an Americano and dig in, this is worth your time to read. (References and further readings will be at the bottom).

Essential Fatty Acids (EFA), were once thought to be nothing more than a stored form of caloric energy. But they exercise a powerful influence on overall health because of their pivotal role in how cell membranes function. Let's think of them as Droids in Star Wars, it would be hard to imagine those guys functioning withought Droids. The exception is, people that live out in the "boonies"; ones who hunt and live off the land. Which is interesting because old hunter gatheres did not have to worry about supplement EFA because of they good balance it had.

So what do they do? Remember in my previous post when I talked about hormones? Well, EFA's are tranformed by the body into local hormones called eicosanoids. These local hormones regulate CRUCIAL process's in our body which I will go into more detail in Part 2. Think of eicosanoids as Star Wars droids that are built by other Droids. Some Droids are built for helping people and some are built for war and fighting. You want a good balance and ratio between the droids, too many "bad" droids will result in a lot of war. The same is for EFA, two crucial EFA are Omega-6 and Omega-3, you have probably heard of these before? Omega-3 or n-3 are the "good" ones and Omega-6 or n-6 are "bad" but both are required by the body, and as long as a good ratio is kept we are good. The ideal dietary ratio should is around 3:1 to 5:1 - n-6:n-3, with a minimum of 1% daily calories coming from n-3 oils (Innis, 1996). The problem is current diets have made that ratio more like 20:1 to 25:1 (Simopoulus, 1991).

WHAT? Think of it as this. Pre-clone wars, remember how they were building a droid army? That's like our current diets. We have way too many droids built for war and not enough built to help with spaceship navigation, communication and to build infrastructure.

Omega-6, Omega-3, they are both fats? What makes one so good?

Again, fat isnt bad at all, a bad balance of fats will lead to problems. Just like in my previous post I described too many bad carbs will lead to problems. To many complex carbs also affect the balance of fats in your body, I'll explain...keep reading.

The body breaks down n-6 and n-3, and in a nutshell, n-6 breaks down into a pro-inflamatory eicosanoid (AA - arachidonic acid) and n-3 an anti-inflammatory eicosanoid (EPA - eicosapentaenoic acid). You build one droid for war and one for peace. Furthermore, EPA is broken down through a process called delta-6 Desaturase, to make DHA. (This is important to note - one way to get DHA is out of EPA).

High insulin levels in the body will increase the breakdown of fatty acids, but unfortunately most will be broken down into AA (war droids), which increases the body's tendancy to inflamation. Also, people with resistance to insulin or absoulutely low levels of insulin can't make DHA - that Delta-6 process is impaired! So by letting the dark side of the force take over, more droids for war are going to be built and bad things are going to happen in your body...which will lead to war...(disease)...YES that post is coming, you have to understand this stuff first.

What the heck can I do?

Well, as recommended in my other post EAT: meats and vegetables, nuts and seeds, some fruit, little starch, NO SUGAR. Or, just the Paleo Diet. Unfortunately, this is still not going to give you a good ratio of n-6 and n-3, so you have to supplement. Robb Wolf recommends taking 0.5 grams of fish oil per 10lbs of body weight. This is only the EPA and DHA count in the fish oil.

(I hate math)

So, the above brand has 0.6g of EPA and DHA in it, and I weigh 180lbs. 180/10 = 18x0.5 = 9g

9g/0.6 = 15 pills. Take the pills with a meal that has fat in it. Break it up to atleast morning and evening meals.

To Conclude

Essential Fatty Acids (EFA) or droids, are crucial to the functioning of your body (the galaxy). Your current diet does not have the current ratio to maintain good health. This can lead to problems.

If you want to look better, feel better, and perform better, regulate your insulin and supplement fish oil in your diet. BUT, don't take my word for it. Try it for a month and see for yourself.

Contact me is you want help in implementing anything here (FOR FREE) or you want me to suggest a bullshit detector that will blow both you, and your doctor away! email - sbruceha/

Post any Questions or Feedback to Comments.

Next up: Part 2: DISEASES (WAR)


This Reading is very scientific but outlines a lot of what I explained in the first few pages and then gets into diseases. The references used to make this paper are extensive.
This Reading brings together a whole slew of medical studies that discuss EFA.
The Paleo Diet site also talks about EFA.
I cand dig up more, if you want to geek out contact me.

Friday, April 24, 2009


(Wybonator in the Infidel shirt, hitting it Hard in the field with hit Close Protection Team. They will deploy in the fall. Keep up the good work guys!)


Three rounds for time of:
Run 800 meters (860m)
50 Back Extensions (Sub'd PVC good-morning's)
50 Sit-ups (abmat)


I didn't feel like I was going to die today. Must be the fish oil? I'm motivated to get back into shape. Atleast before I go to Peru, I am not going to do anything to hinder that. I don't want Coach seeing me in this condition. 14 days till Peru...I wonder what a strict Paleo diet, boat loads of fish oil and lots of sleep will do? Will the magic formula have me PR in Fran at the Cert? We'll see.

Who knows where I can get some good beef jerky that doesn't have gluten or sugar in it?

Thursday, April 23, 2009

Insulin Explanation with a Star Wars Slant

Ok, so I want to start blogging more about nutrition but before I do so I must talk about insulin so everyone understands it. This Star Wars slant is for you Johnny!

Insulin is a storage hormone in which we have a lot of influence over. A hormone is something in your body which regulates things. Have you ever heard the term hormonal balance? Ya? Well lets think of Insulin as "The Force" in Star Wars. So it is something that binds the galaxy (your body) together and can be controlled for both good and bad.

Insulin is released with intake of carbohydrates and its job is to put stuff into cells. You want to use the Force to keep peace in the galaxy and instill values in the communities so they can run effectively and extract those values. You don't want to use the Force too much or in a bad way so the galaxy doe not benefit. The same is with insulin you want it to put good stuff into your cells and allow other hormones to extract that later when they need it to run your body.

Although, when insulin levels are too high bad things happen. Let's think of high insulin as the Dark Side of the Force. When insulin is high (Dark side of the force being used) problems occur such as insulin resistance, insulin de-sensitivity. So the Dark Side of the Force prevents all the communities in the galaxy from having peace and values. Eventually they reject the Dark Side of the Force (Insulin). This leads to problems because Darth Vader doesn't like to be fucked with. (I plan on discussing diseases and problems in a later post)

Monitor your Insulin intake, don't let the Dark Side of the Force screw things up. Don't eat refined carbohydrates that spike insulin levels, avoid sugar and starchy items - they are like anger and fear leading to the dark side of the Force. Eat Vegetables and Fruit, maintain peace and good values in the galaxy.

Get lots of sleep, lack of sleep can affect insulin sensitivity - think of it as meditation - a crucial part to staying in touch with the "light side" of the Force.

To sum up, you want to be sensitive to insulin and only take in enough to do the job. Don't get full of fear and anger and become resistant.


(Further readings here)

Next up: Essential Fatty Acids - (Droids

Two Days of Dissapointing Numbers

Well if you look at my blog you will see a lack of commitment over the last month. No excuses...but my shoulder is feeling better and my exams are winding down.

Yesterday I Deadlifted. Thought I would open with something easy and got crushed; I made it but it was ugly so I dropped down and worked my way back up. Previous PR was (420lbs - 10 March 2009)


Today: Filthy Fifty (why does this always come up when I not at all ready for the ass kicking it brings)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions - sub'd 45lb good mornings
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

33:39 - to be positive there is lots of room for improvement. This is a great WOD, my PR is 29:54 set a year ago (16 April 08). The parts that get me on this workout are the KTE's, wall ball and burpees. If I could speed those three up I would have a semi-respectable time. But that is easier said than done.

I have been totally geeking out on Essential Fatty Acids. Look for a few blog posts on this topic soon!

Wednesday, April 22, 2009

Paleo vs. Infertility - You must be Warned!

(Note in the top pictures that the lines supersede each other)

There was a point in the nutrition cert, this past weekend, that Dani and I glanced at each other with horror. Robb discusses a whole slew of diseases and problems that can greatly benefit from eating Paleo and doing CrossFit only 2 x per week. (If you are not sure what eating Paleo is, read this, ask questions in comments. I will eventually be doing a more detailed post on this stuff). The Topic we found fascinating, but scary, was infertility. This post will explain why if you Eat Paleo and do CrossFit you WILL get pregnant.

Now I am not a doctor, nor an expert, I am just passing on knowledge from someone who has been studying this for years and has seen great success and lots of babies.

The problem is increased insulin or insuline insensitivity from eating too much JUNK.

What are too many bagels and ice cream bars doing? To create a fertile egg (in a nutshell), your estrogen levels are superceded by progestorone, which is a sex hormone binder. With increased insulin your progestone levels drop and with increases levels of insulin you get an increase in levels of androgen which is responsible for creating estrogen. So, you are increasing estrogen and decreasing progesterone. If they don't supercede you will not get pregnant and end up with a longated menstration or a abnomal cycle. This is a basic barebones explaination, if you want to geek out on this or challenge what I say, read this first. All of this hormone stuff is new to me so I am learning a lot as I go, if I goofed something up let me know.

Basic concept which Robb has proven time and time again, not just with infertility but general good health, weight loss and disease prevention.

Eat Paleo, do CrossFit 2x a week and you will get pregnant. He told some great stories about couples who have been tryign for years to have a baby that were successful in less than a month. Other stories about couples who weren't trying but were graced with a baby. I personally spoke with a couple who it took almost 6 months to have their first child, pre crossfit, but only two weeks after both have been doing CrossFit and been eating Paleo. (The guy seemed dissapointed when he told me this).

So, if you want to get pregnant, take some of the THOUSANDS of dollars you would spend in a clinic, put it in a savings account and try this out for a month.

If you aren't looking to get pregnant, you have been warned, be careful, "you will get pregnant on this shit!" - Robb Wolf

Tuesday, April 21, 2009

Chicago, Chicago!

(Pat and I as he dropped us off at the hotel. We had so much to talk about a chance for a picture earlier never came up.)
(Myself, Robb Wolf and Dani. We had a great opportunity to chat with Robb both before and after the cert. Getting a chance to pick his brain one on one was amazing!)

Wow! What an amazing trip Dani and I had to Chicago! First of all, I have to thank Pat for everything. It was awesome getting to hang out with Pat, I know he is busy with work and the family and I appreciate the chance to hang out after the cert and have him show us around a bit and take us for pizza. Thanks Pat! Pat had the best questions at the cert and was one of the most knowledgeable people there. I'm glad too, because lots of that nuts and bolts in the beginning was a little over my head!!! Although he trains out of his basement, Pat is well known in the area and I'm not the only one that thinks he should compete for a spot in the CrossFit games.

I will be blogging lots about the material from the cert. I learned a boat load and need to digest everything. The amount of information I learned was A LOT but now there is more I have to learn. It has expanded my minds to many different areas to research. Everything I learned I want to eventually blog about on here. So stay tuned!!

Dani and I will be working on building a nutrition consulting business. It is a while down the road but we are looking for Guinea Pigs to work with. If you want free consultation on anything nutrition related drop one of us a line. We will work with you to achieve any of your goals but only if you want to work!

Thursday, April 16, 2009

Chicago then Lima, Peru!!!!

So this weekend I am very excited about going to the CrossFit nutrition certification with Robb Wolf. I have been working through my final exams, (still have one left before I leave), and I am ready for a break. BUT I am even more excited about a trip Dani and I planned last minute to go to Lima, Peru for the Level 1 Certification and CrossFit Games regional qualifiers. I am not sure if I will be going to the qualifiers but I am looking into it. Either way it is going to be an amazing experience. I was talking with Jaime from CrossFit Peru and he told me some of the trainers that will be coming. The list includes: Dave Castro, Lisa Lugo, Maggie Dabe-Colby, "and others." Coach Glassman might make an appearance. If you are a bit of a nerd when it comes to CrossFit, like me, this is a big deal. (being a CrossFit nerd is definitely better than being a treky, the only good thing about being a treky is the cool name).

Why am I going? Probably not the most rational thing I have ever done but I have to take advantage of the fact that I am young, with no mortgage, no job, and no kids. This is the time to travel, the next time I will be in this state is when I am retired. So....Peru here we come.

Wednesday, April 8, 2009

Happy with my 5K

5000 m Run for time:
22:00 - (PR 21:47 - 23 March 08)
Wow, am I ever happy with this. I didn't expect to come close to a PR today but I worked hard for it. I was in good condition this time last year when I set my PR. I guess a year of training makes a difference, even if I am in a slump right now. My 5k course is badass, next time it comes up I invite everyone out to try it. It has a good mix of uphill, downhill and flat ground. It is very accurate and has a tricky incline right before the last 400 m, which is a good gut check!

Check out my post below on my brother, and Ben's post today.

More Swimming

Hit the pool again this morning with Edwards.

2 x 50m - best time :50s
1 x 150m - 3:26
15 Minutes of treading water (last minute, no hands)
3 x 50 m - best time :45s

I am feeling more comfortable in the pool. Soon Mike and I will move to CFE stuff and maybe pool WODs!

Tuesday, April 7, 2009

Has it Been a Week???

Hit the 50m pool at Student Rec.
4 x 50 m - best time :54
4 x 100 m - best time 2:33

This was humbling, wow, I need to learn how to swim more effectively. I feel like I am wasting so much energy splashing around. When I look around everyone else is so graceful. A 50 m pool is intimidating...and today it owned me.

So I haven't posted in a week... and really haven't been hitting it hard. Here come the excuses... I would like to say I have been resting my shoulder but there is lots I can do. I would like to say school has been kicking my ass, this is my last month of school before I graduate and it is really damn reality I am just being lazy. I have been a whole lot busier than this before and still made time to work out. And busy is such a relative term, what I think is busy is NOTHING compared to someone else. So I have no exuse and I have to start calling myself on this more often.

I hate getting into these slumps. I am glad I have this blog to make me feel guilty every day. Next time I slip into something like this I will pull up this post and remind myself I should have no exuse.

Wednesday, April 1, 2009

Shoulder Update

I can't say enough good things about my chiropractor. She had my shoulder problem dialed in right away and worked on it with ART. Here is the deal:
  • Nothing overhead for at least a week
  • Nothing that irritates it - which is push-ups, bench press and ring dips
  • Work on good posture - walk around the house with palms out, work with computer closer, drive with steering wheel closer etc.
  • Continue icing and applying deep cold
  • Before next appointment in a week, push the rules and see how it feels
I'm not looking forward to any of those except the last one. I have learned the hard way to not be an idiot with injuries. There is always an underlying issue with injuries. A previous injury was because one of my legs was shorter than the other. Another, because I sprained my ankle and was not wearing my heel lift. For this one, I think the underlying issue is my weak shoulder strength comparative to other lifts.

I may make up some WOD's or hit a few two a days in the upcoming weeks depending on my schedule. This is a busy time a year for me.