Monthly Archives: May 2010
May 30th, 2010

Athlete Profile: Marc Toh-rrific!


Marc’s Before Shot


Marc’s After Shot


Marc in Action


About six months ago, I offered clients at CFO a free diet evaluation allowing them take a closer look at their eating habits to see what areas may need improvement.  Marc took me up on the offer and quickly got to work on making some significant changes to his diet.  I’m really excited about all the progress that he’s made and I’d like to highlight his hard work and success in this week’s post.

1. What kinds of changes have you made to your diet since you joined CFO?

The first major change I made to my diet was to go on the Zone around July 2009.  I started with the 40:30:30 proportion and I immediately saw rapid fat loss.  However I knew I needed to address food quality as well.  At that time the majority of my protein came from dairy.  I slowly moved toward eggs, meat and fish.  Since the beginning of the year, I’ve completely eliminated all grains, dairy and alcohol.

It took me some time to settle on the amount of protein I need.  When I started I had no idea what my lean body mass, so I started with 16 blocks.  In October I got fat tested and from that I determined I needed 18 blocks.  I upped it to 20 grams early this year, based on activity level.

The biggest amounts I’ve played with are the carbs and fat.  Initially, I halved the carbs, mainly because it got tedious trying to find so many carb blocks.  That ended up producing better results.  Then I reduced it again to a quarter of my protein blocks.  So now I’m at 20 Protein 5 Carbs 40 Fat.

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May 30th, 2010

30 Day No Sugar Challenge


This morning Sierra and I decided to start a 30 day no sugar challenge.  As we talked, several people decided to join us. So we thought we would open up the option to the whole gym. 

For the month of June, we will swear off refined sugar from our diets.  This can mean a lot of things, but let’s make it simple to start.  (You can take it as far as you want).  No desserts, sodas, candy–anything with sugar or high fructose corn syrup in it.  

In order to participate in the challenge, we want you to sign up by Tuesday, June 1st.  You can either post to the comments here or sign up at the gym. 

To make this challenge actually mean something, we decided on a $100 buy in.  If you make it through the month, you get the money back; if not, the money gets divided between those who finish the challenge.  I know this sounds like a lot of money, but we want you to stick with the challenge, and sometimes having $100 dollars on the line can push you through a weak moment.  (You will be able to ask yourself if you really want to pay $100 for a scoop of ice cream.)  I will take your personal check and hold it for the month.  You will get it back when you complete the challenge.

I am sure there will be a lot of questions about types of sugar.  This challenge starts with refined sugar. If you want to take it farther, you can eliminate all other types of sugar:

  • sugar (cane, brown, granulated, powdered, etc)
  • high fructose corn syrup
  • crystalline fructose
  • honey
  • maple syrup
  • molasses
  • rice syrup
  • agave nectar
  • maltodextrin
  • sucrose
  • glucose
  • artificial sugars (aspartame, saccharin, sucrolose, Splenda, etc.)
  • sugar alcohols (maltitol, xylitol, and sorbitol)
  • alcohol (beer, wine, liquor)


Who’s in for the challenge?  Post to comments.

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May 29th, 2010

Michael G Birthday WOD


The 5pm class prior to doing the Michael G workout

The 5pm class turned out in big numbers today, participating in Michael G’s Birthday WOD, along with Michael G himself (front and center in picture, flanked by various females).  It was a blast…thanks to everyone who came out!

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May 28th, 2010

Happy Birthday, Journey!


Journey in full stride on the St. Mary’s track

Let’s wish Journey, everyone’s favorite tatted-up CFO firebreather, a great birthday in comments!  Happy Birthday, Nurse Meadows!

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May 27th, 2010

Athlete Spotlight: Jennifer L. & Agent X!

J&J L.jpg

Agent X & the lovely Jennifer

This week’s Athlete Spotlight is a rather sad one for me to post.  Two of our beloved clients are leaving us for at least a year to move to the D.C. area.  These two are great people on their own and rather fabulous as a spousal team.

Agent X came to us with deadly stealth almost a year ago and has really made his mark, particularly at 6am where he endures no end of grief from the regulars.  He is a tough competitor and always pushes himself to the limits in an effort to dominate his rivals.  This is what he is trained to do.  I’d love to tell you what that training is and how X spends his days, but if he told me he’d have to, well, you know….  Needless to say, he is a bad-ass at the gym and beyond.

However, there is someone tough enough to take on Agent X: His wife, Jen, who came to us via one of our inaugural On-Ramp classes.  Jen is a force to be reckoned with and has been a stellar addition to CFO.  She is a fabulous athlete and formidable competitor, but mostly she is just a lovely person with an infectious and ever-present smile.  It is going to be fun to see what she brings back to CFO after another year of CF training under her belt.

We will miss you two!  Take care of one another and keep in touch.  Post best wishes to Jen & X to comments.

Name: Jennifer Lucero
Height: 5’3"
Weight: 135
Age: 36

Q: How long have you been a member at CFO?
A: 3 months
Q: What is your day job?
A: Paramedic, ACLS and CPR instructor
Q: What is your athletic background?
A: I was a competitive swimmer for 11 years.
Q: What is your favorite strength move?
A:  Back squat.
Q: What is your favorite met-con
A: What’s a met-con?
Q: What is your proudest achievement?
A: Being able to do a WOD as prescribed!
Q: What is your most desired goal?
A: Being able to do ALL WODs as prescribed.
Rant or Rave:
Rave:  LOVE CFO!!

Important Stats:  
How about if I come back with some next year!
Name: Agent X
Height: 5’9" or  6’3" with the fro
Weight: 218
Age: 39

Q: How long have you been a member at CFO?
A: 10 Months
Q: What is your day job?
A: n/a
Q: What is your athletic background?
A: Wrestling, Football & Jiujitsu
Q: What is your favorite strength move?
A:  Bench Press.  It’s the only lift I can do with good form.
Q: What is your favorite met-con?

A: Nasty Nine 8 – For me this was the hardest WOD ever!
Q: What is your proudest achievement?
A: Any time I can beat Peak (the Pirate), it’s a good day
Q: What is your most desired goal?
A: To power clean with perfect form, yeah I suck at it.
Rant or Rave:
I’ll miss the gym and the people.  It’s been a great experience.

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May 26th, 2010

Memorial Day Weekend Schedule


Here’s our schedule for Memorial Day Weekend:

Sat May 29:  8am & 9am Group Classes, 10am Open Gym (same as normal)
Sun May 30:  8am & 9am Group Classes, 10am Open Gym (same as normal)
Mon May 31:  8am & 9am Group Classes, 10am Open Gym (no afternoon or evening classes)

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May 25th, 2010

Article Round-Up


High-level coaching at its best

A couple articles for you…

Woman’s Day:  7 Weight Loss Transformations

7 couples are profiled in this article on successful methods of weight loss.  One of the couples, Timothy and Eileen, went the CrossFit route, regularly committing to training at CrossFit Chicago, along with eliminating processed food from their diet.  This 1-2 punch led to their losing a combined total of 54 pounds.

They’re the couple in the article who are going PSR in the photo (a CF tradition).

Read the full article here:

(Thanks to Sagnik for passing along this article.)

Increase in Police and Fire Candidates Failing Fitness Tests

This article discusses a trend in various police and fire departments around the country that are seeing an increase in the number of police or fire recruits failing the physical fitness test that’s administered in order to get into the academies.

Read the full USA Today article here.

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May 23rd, 2010

How Do You Warm Up?

This could be you, if you only stretched more.


Most of us think warming up prior to exercise is somewhat important–though there are a few of you that don’t.  The New York Times recently published an article about the benefits (or lack of) warming up before working out which you can read here.  We changed our warm up protocol some months back so that now the warm up is shorter and involves more dynamic mobility and less bar work than it used to.  Have you noticed an effect on your performance during the w.o.d.s?   Do you have certain things you must do before you get into a workout?  Please post reflections to comments.


Also, I just want to add to the K-Star post on upper body mobility.  It is great to roll around on the ball and break up scar tissue, but it is really important to STRETCH those muscles after.  When you stretch AFTER you perform myofacial release, you can bring the muscle back to it’s original length (or close to it).  Part of the reason muscles get bound up is from doing exercises with imperfect body mechanics and posture.  If you do not change the mechanics and posture, the problem area will remain a problem area.  Ideal treatment for a persistently tight or painful area would start with myofacial release and be followed by stretching and corrective exercises to treat the mechanics and posture issues.

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May 21st, 2010

K-Star on Knee Function


Here’s another YouTube video of K-Star discussing knee issues.  The key source of knee pain relates to squat mechanics.  Generally, if you find your knees traveling forward excessively, you’re probably going to have some knee pain.  The fix for knee pain is to fix your squat, keeping those shins vertical or close to vertical (the positioning will differ slightly for other squats like the front squat, but that’s another discussion).

Part 2 of this discussion can be found here:

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