"Josh" Monday, June 1st

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. 

Monday’s WOD:


For Time:
95 pound Overhead squat, 21 reps
42 Pull-ups95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups


Athlete Profile:
Name:  Matt D.

Occupation:  Owner of Ceriello Fine Foods in City Center  (our local grass-fed beef and free-range chicken provider…try their chicken salad too.  It’s addictive.)
Matt wrote us last week to pass on the following:

“I started crossfit Monday May 4th 2009 with a starting weight of 249 lbs. This is the heaviest I have been my entire life. I was always tired and not sleeping very well. As of Saturday May 23rd I have lost a total of 21 lbs in 19 days and I am now at 228 lbs. This was acheived by eating right and working to a physical level I have never been to before. I have dieted many times but never had the perfect balance between eating healthy and being fit. For the first time in my life I have
acheived both of my goals.”

So, what did Matt do?  1.  He stopped eating all gluten/grains.  2.  He vastly increased his dense protein intake (meat, chicken, fish, eggs, etc.).  3.  He stuck to vegetables and fruits as his carb source.  4.  He increased his healthy fat intake.  5.  Matt averaged about 2 Crossfit WODs per week in this time period.  Note that Matt really didn’t do any Zone blocking per se.  He just changed the quality  of the food he was eating (i.e. paleo) and decreased the carb intake.  Also note that he really didn’t workout all that much (relative to the standard CF flow).  Exercise, in and of itself, has massive health benefits, but it is ineffective for weight loss if nutrition and sleep are not addressed.  In fact, in excess, exercise will induce fat storage.

LUNCHTIME CLASSES START TODAY, JUNE 1st!!!!  1100-1200 and 1200-1pm!!!
I was fortunate enough to spend my Saturday with my CrossFit hero, nutrition mentor and all around great freakin’ dude…the one, the only…Robb Wolf.  Bryan, Gayle and I made the trek up to CF Fairfax for the CF Nutrition Cert.  I can’t tell you enough what a great experience it is interacting with this man.  His breadth of knowledge of the human body, nutrition, fitness and the baseline science behind it all is astounding.  I can’t thank him enough for the wisdom he has passed on to me over the past 3 years that I’ve been following his work and interacting with him.  I cannot wait to share the new info I gleaned from this weekend.  You can count on the Jun 13th Nutrition Seminar being a good one.

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