You can give a 4hb-er a Whitman Sampler, but you can’t make them eat it. Read here how insulin is the cause weight gain and the inability to lose weight.

After some time to digest the 4HB book concepts, we’ll start for real. This is virtually a sure-fire body recomp dietary approach. Follow it exactly (and by exactly, it means…exactly), and you will see changes…and not just “weight loss”, but the type of body recomp changes you expect from the high intensity work at CF.

So, if you are in (or interested) take measurements this week. We want weight, %bf, waist in., thigh in. See Matt. Also, even though there is no calorie counting or tracking, we’ll hang out at the Livestrong site.

Monday Cross Fit. NEW format for 530pm Combined Efforts

5 Rounds

15/22 Kettlebell Swings

15/22 Box Jumps

200 M/ 400 M Run

15/22 Burpees

15/22 Wallball


It’s not what you take in, but what your body can extract from what you take in. Food combinations or food synergy is important to consider.
“According to dietitian Joanne Larsen, dark green, leafy vegetables like spinach and kale are best eaten in combination with another veggie high in Vitamin C like beets, because “iron absorption in your intestines is improved by Vitamin C.”” Read more at this very good review here.

We also posted this 4/1/09…no foolin’.

BTW, I have no idea if spinach & white beans creates a proper synergy, it was just my breakfast.

BTW2: Thank you to everyone who forwards interesting & relevant topics/websites for our various posting days (Did you know, Attitude, Form, etc). It makes it a much easier task to keep the blog fresh. Thanks.



Correct…Green Tea. Delicious, no cals…and it might help you shed the fat and be on your way to packing on lean, useful muscle.

The basics:
a) it kick starts your metabolism (thermogenesis) so you burn it up.
b) more importantly and interesting, the catchin polyphenol, Epigallocatechin gallate ( EGCG), appears to inhibit the storage of glucose (carb) in fat cells (possibly through inhibiting the insulin spike after eating which plumps up the fat cells…that’s said in plain words…if you want a complex technical Abstract click here).
c) plus a host of other benefits! Look into it…it just may be what you’ve been missing. (of course, consult a professional on such matters pertaining to diet).

Other description at Livestrong.
See review of findings here.




From the Berry Health Benefits Network (click here for facts about specific berries)
“Scientists have found berries have some of the highest antioxidant levels of any fresh fruits (measured as ORAC), and kale and spinach are the only vegetables with ORAC values as high as fresh, delicious berries. Fresh berries are some of the most powerful (and delicious) disease-fighting foods available.

Color pigments in berries that are powerful antioxidants. Blue, purple, and red color has been associated with a lower risk of certain cancers, urinary tract health, memory function, and healthy aging.

Dietary Fiber
Found only in plant foods, fiber helps maintain a healthy GI tract, lowers blood cholesterol, reduces heart disease and may prevent certain types of cancers.

ORAC (Oxygen Radical Absorbance Capacity)
ORAC (Oxygen Radical Absorbance Capacity) values are a measure of the antioxidant activity. Specifically, it measures the degree and length of time it takes to inhibit the action of an oxidizing agent. Antioxidants inhibit oxidation which is known to have a damaging effect on tissues. Studies now suggest that consuming fruits and vegetables with a high ORAC value may slow the aging process in both body and brain. Antioxidants are shown to work best when combined; the presence of fiber and other plant compounds enhance the health benefit. For this reason, a nutraceutical source is a more viable antioxidant option than that of a dietary supplement.

Single servings of fresh or freshly cooked fruits and vegetables supply an average of 600-800 ORAC units. Scientists believe that increasing intake of foods that provide 2000-5000 units per day may be needed to increase serum and tissue antioxidant activity sufficiently to improve health outcomes.

Phytochemicals are naturally occurring antioxidants in plants that add flavor, color pigments and scent, and they are abundant in all types of fruits and vegetables, particularly berries.

The pigments that give berries their rich red to blue, black and purple colors are a type of phytochemical that has been shown to have significant disease-fighting, cell-protecting antioxidant capacity.

Salicylic Acid
The salicylic acid found in Oregon caneberries may prove to have the same protective effect against heart disease as aspirin. Aspirin is a closely related compound know to pharmacists as salicylic acid acetate. The therapeutic successes of small daily doses of aspirin to inhibit atherosclerosis suggest the possibility that salicylic acid consumed in foods may provide a similar benefit. A 100-gram serving (about 3 /4 cup) of red raspberries contains around 5 milligrams of salicylic acid.

Vitamin C
A water soluble vitamin that functions as a powerful antioxidant.”

For more berry good information:


Get out of your Black Hole!

In space, the Black Hole refers to an object with such powerful gravitational pull, that nothing, not even light, can escape.

In fitness, the Black Hole refers to a belief about working out so powerfully inaccurate, that very few, even the most reasonable, can escape. More = Better.

Happy New Year everyone! The CF theme for 2011 is Achievement. This Black Hole concept is interesting and can be interpreted/extended to your fitness experience at CF or applied to your fitness goals in general.

 “The black hole” is Stephen Seiler’s term for a nightmare training zone that can be hard to resist—an enjoyable, moderately taxing workout intensity that falls somewhere between a piece-of-cake recovery pace and a hellishly intense interval session. It’s vigorous but not aerobically painful—which is why so many athletes are sucked into its vortex. When most people go for, say, a brisk 30-minute run, they’re often in this zone. These moderate-intensity workouts are fine for beginners who are just interested in building their fitness foundation, but not if you’re serious about improving: middle-of-the-dial efforts just produce middle-of-the-pack results. “To get better, you have to go really hard and really easy—but not in between,” Seiler says. (Outside Magazine, 12/2010)

“Amateurs buy the same stuff at the supermarket, but they produce slop, not stew. The problem? They toss the right ingredients into the pot, but they haven’t mastered the proportions, spices, and cooking time. Smart training is part recipe. But it’s mostly art.”

Other pertinent quotes about the Black Hole:
“It’s simple. If you want to be your best, go hard and go easy,” says Foster, “and don’t go in the middle.”
Foster summarized this compelling and relevant point for CFers…”In a 2001 study, Foster, et al found that most recreational athletes tend to train too hard on easy days and not hard enough on hard days.”

Too much work and not enough recovery…too little results.
Too little intensity and not enough stress to require adaptation…too little results.

If you haven’t gotten the results you expect, maybe you are in the Black Hole. Doing, doing, doing, going, going, going…but only half speed.

So, to be Achievement focused:
Rest. Rest alot. Rest well. Rest so you can work.
Then work. Work with wild-eyed rage. Work so you crawl off the mats. Work so you can rest.