Tagged as: lunge

Lectins, Phytates, Gluten…need I say more?

Many plants use lectins as a defense against hungry animals. Thus, an animal that is not adapted to the lectins in the plant it’s eating may suffer damage or death. … Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins. Especially wheat. Some can degrade the intestinal lining. Some have the ability to pass through the intestinal lining and show up in the bloodstream.

Once in the bloodstream, they may bind all sorts of carbohydrate-containing proteins in the body, including the insulin receptor. What is not so speculative is that once you’re leptin-resistant, you become obese and insulin resistant, and at that point you are intolerant to any type of carbohydrate.
New 4pm class!

New 4pm class!

Monday’s Workout

Lunge 50m
Run 100
x5 ; rest 1 minutes

ADV: Dip Weighted 5×3
INT: Strict Dip 5×3
SCALED: Jumping Dip 5×5

Tuesday’s Workout

Buy In: 200m Farmers carry (DB or KB)


Press 95/65

finish with 200m Med ball run (20/14)


Press 65/45
Pullups (assisted)

finish with 200m Med ball run (18/10)


Press (45/25)
Pull ups (assisted)

finish with 100m Med ball run (14/10)

Hero Workout: Santi

Today’s workout is dedicated to our very own hero. Serving in the military is a sacrifice to our country,  that as civilians, we are forever grateful. Our own Santiago “Santi” Munoz will be leaving us to serve our country once again. Join us tomorrow in honoring a real solider, honest gentlemen, and stud of man.


Friday’s Workout


Teams of Two:

2 mile Run

followed by 5 rounds-10 Pullups
100m lunge
40 pushups
40 squats
(30 minute Cap)

Cash out: 2 mile run

-Created by Santi


Here are some yummy Paleo recipes that you can use this Thanksgiving. And remember to count your blessings, we all have so much to be thankful for!

Paleo Recipes



Wednesday’s Workout

Skill of the Week: L-sits progressions

Strength: Barbell lunges 5×6

2 x 1o minutes of work: 3 minute rest between sets

-21 Pullups
-12 HSPU
-21 KB swings

Thursday’s Workout

7:30 Gobble Gobble 4-miler (sign up here)

9:00 CrossFit Class– Come and find out!

Friday (No Class)

Saturday (Regular Schedule)

Hunger and Hormones

This video looks into the relationship between our hormones, weight gain and obesity.

‘Sugar impacts the brain just as much as the waistline and it can cause biochemical shifts that form a nightmare situation in which we store fat AND feel hungry at the same time!’

Watch HERE

If you missed the earlier episodes check back for part 1 and part 2

-You are only as fit as capable in these 10 Physical Skills.

Today’s Workout (Wednesday, May 30, 2012)


3 sets-

1 minute Pullups
-rest 1 minute
1 minute Burpees
-rest 1 minute
1 minute Hand Stand
-rest 1 minute
1 minute Lunges
-rest 1 minute

-Score Max Reps

7 Foods to avoid at all cost

Which foods should you avoid?

Clean eating means choosing fruits, vegetables, and meats that are raised, grown, and sold with minimal processing.

Often they’re organic, and rarely (if ever) should they contain additives. But in some cases, the methods of today’s food producers are neither clean nor sustainable. The result is damage to our health, the environment, or both. So we decided to take a fresh look at food through the eyes of the people who spend their lives uncovering what’s safe—or not—to eat. We asked them a simple question: “What foods do you avoid?” Their answers don’t necessarily make up a “banned foods” list. But reaching for the suggested alternatives might bring you better health—and peace of mind.

Read more: http://www.prevention.com/food/healthy-eating-tips/7-foods-should-never-cross-your-lips#ixzz1uTuuCTG5

Strength: Front Squat Lunges 5×5 each side

1 minute  Run Sprints
Push Up
Air Squat


1 minute Air Dyne Sprints
Air Squat

1 mintue Row Sprints
Push Up
Air Squat

What is Metabolic Conditioning?

Anaerobic efforts are relatively high powered, while aerobic efforts are relatively low powered. Aerobic exercise is nearly universally regarded as being heart protective, but there is compelling evidence that shows that anaerobic exercise is evenly matched in this regard. Recent studies have shown that anaerobic exercise is a vastly superior protocol for fat burning than it’s less intense aerobic counterpart.

Counter to popular belief kettlebells, obstacle courses, and CrossFit WODs performed at similar exertion levels can surpass bike riding and running at conferring increased aerobic capacity!

Ultimately the CrossFit position on metabolic conditioning, or “cardio”, is summed up in two points. One is that anaerobic training can match endurance training for aerobic benefit. Additionally, metabolic training with varying and mixed exercise modalities avoids specificity of adaptation allowing for additional first wave – cardiovascular/respiratory adaptations, and increased functional strength.


Daniella from Ella’s Cakes. She’s creates the best wedding cakes in town.

Today’s Workout (Saturday, April 21, 2012)

6 minutes- Run/Jump Rope/Row

rest 90 seconds

4 minutes- Situps

rest 90 seconds

3 minutes- DB Lunges

rest 60 seconds

2 minutes- Weighted Burpees

rest 45 seconds

1 minute- Burpees