Tuesday 11/21

For time:
•60 push-ups
•50 dips
•40 handstand push-ups
•30 floor presses, 155 lb.
•20 jerks, 155 lb.
•10 push presses, 155 lb.

Today's rep scheme might look familiar to you if you attended class last week. The difference being that instead of squatting/leg driven movements now we're getting into some pressing work. If you're still sore from J.T. on Saturday this will be a great way to get some blood pumping in those shoulders and triceps!


Monday 11/20

Dynamic Effort Deadlift
10x2 Deadlift @~50% against bands

For Max Load
3-3 Deadlift

Accumulate For Quality
100 banded hip extension
50 GHD Hip Extension
30 GHD Back Extension
15 GHD Hip & Back Extension

Developing Virtuosity 

Virtuosity, performing the common uncommonly well, often takes a back seat during the pursuit of new and exciting skills and movements. But as the old saying goes, you must learn to walk before you run. If your air squat is toe-y, your overhead squat is going to be challenged, which is going to make that bodyweight snatch near impossible. Unfortunately, many people try to rush through the basics to get to the fun and flash stuff (I cannot tell you how many people I have seen attempt a muscle up and not be able to perform a chest-to-bar pull-up). 

To help reinforce our commitment to those fundamentals, we are going to spend the next month working on them in the warm-up. Each class is going to start off with these movements to give you the opportunity to practice and refine this technique. 

Saturday 11/18


21-15-9 reps of:
• Handstand push-ups
• Ring dips
• Push-ups

If your backside is a bit on the down-and-out after the last few days, fret not. 

For today's workout you won't be needing anything but your arms!

Friday 11/17

5 rounds for time of:
•30-yard weighted lunge, 50-lb. dumbbells
•60-yard shuttle sprint (5-10-15 yards)

Thursday 11/16

For time:
60 air squats
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts, 185/125.
20 power cleans, 185/125 lb.
10 front squats, 185/125 lb.

If you've been paying attention to our blog you know that weight loss (or gain for that matter) is much more than a simple calories in vs. calories out equation. Below, Dr. Michael Eades sheds more light on this topic. 

Dr. Eades

I’ve taken some heat for my writing that weight loss or weight gain involves more than a simple accounting for calories.

The entirety of mainstream medicine and nutrition believe that calories are the only thing that counts and that a low-carb diet is nothing more than a clever way to get people to cut calories. Weight loss on low-carb diets, so they say, occurs only because subjects following low-carb diets reduce their caloric intake. A calorie is a calorie is a calorie they say. But is it?

I could argue that this idea isn’t necessarily true because of a number of recent studies that have shown that subjects following low-carb diets actually lose more weight than their counterparts on low-fat, high-carb diets despite the fact that the low-carbers consumed considerably more calories. But instead of going through these modern day studies, let’s go back and look at a couple of earlier famous studies to see what we can learn.



In 1944 Ancel Keys, Ph.D., decided to undertake a long-term study of starvation. It was apparent that WWII was going to be over soon and that much of Europe was starving. Although word of the mass starvation in concentration camps was just starting to filter out into the world, it was well known the Europeans, especially Eastern European, were not getting enough food. Keys wanted to do a study of starvation to see what really happened during the process so that at war’s end the victors would have a better idea of how to deal with the starving masses they were sure to encounter.

Key’s recruited 36 young male volunteers from the cadre of the conscientious objectors. These were healthy, normal weight men, most of whom were working for the Civilian Public Service (CPS), an entity created to provide jobs of national importance for conscientious objectors. The men responded to brochures and bulletins distributed in the various CPS barracks showing a photo of three French toddlers staring at empty bowls over the question: WILL YOU STARVE SO THAT THEY WILL BE BETTER FED?

The subjects came to the University of Minnesota where they were housed in the cavernous area underneath the football stadium for the course of the study. They were basically kept under lock and key for the study so that Keys and his colleagues could ensure compliance. At the start of the experiment the men were fed sumptuously for the first 12 weeks.

A full-time cook, two assistants and a dietitian monitored the food intake to the smallest fraction. According to The Great Starvation Experiment**, an excellent book about this famous study, during this lead-in phase the men ate well. A typical days food would include

a typical lunch… [that] consisted of fricasseed lamb with gravy, peas, and a carrot and raisin salad. For dinner…the men ate roast beef with gravy, whipped potatoes, tomato salad, and ice cream for dessert.

Although the three meals per day the men received added up to around 3,200 calories, which they were told approximated the normal American diet, the men said that they had never eaten better in their lives.

On day one of the starvation portion of the study, February 12, 1945, the rations were cut substantially.

The group shifted overnight from the three relatively generous meals of the control period to only two Spartan meals per day, a breakfast at 8:30 AM and supper at 5:00 PM.

The meals were designed to approximate the food available in European famine areas, with a heavy emphasis on potatoes, cabbage, and whole wheat bread. Meat was provided in quantities so small that most men would swear in later years that none was included at all.

One of the three dinners included the following:


185 grams of bean-and pea soup (made with 5 grams dried peas, 16 grams of dried beans, and 15 grams fresh ham)

255 grams macaroni and cheese (made with 130 grams wet macaroni, 12 grams lard, 108 grams skim milk, 2 grams flour, and 35 grams American cheese)

40 grams rutabagas

100 grams steamed potatoes

100 grams lettuce salad (80 grams lettuce, 10 grams vinegar, 10 grams sugar)

The relatively bulky 255 grams of macaroni made that particular meal an anticipated favorite among the volunteers. The wet macaroni served was roughly the amount required to fill a coffee mug about three-quarters full.

Over the twenty-four week starvation part of the study, the subjects not only lost a considerable percentage of their body weights, but suffered a number of problems as well. As the time wore on the men thought ceaselessly about food, they became lethargic, they were cold all the time, they became depressed, they developed bleeding disorders, their ankles became edematous, and some developed more serious psychological disorders.

Below is a photo of one of the young men in this study (the book shows multiple photographs – this one is typical of all the subjects). The first photo was taken a couple of years prior to the start of the study, the second is with about a month shy of the end of the experiment.



This young man suffered such psychological turmoil from the semi-starvation that he chopped off several fingers of his left hand a month or so after the bottom picture was taken.

The men in this study consumed macronutrients in the following amounts daily: protein 100 gm, fat 30 gm, and carbohydrate 225 gm. If you express these intakes as percentages, you come up with 25.5% protein, 17.2% fat and 57.3% carbohydrate.

Average energy intake of the subjects in the experiment: 1570 calories per day.

Now let’s look at another experiment conducted about 25 years later.


In the late 1960s John Yudkin’s group at the University of London performed a study that is most interesting in view of the Keys’ semi-starvation study. (Click here to get the complete pdf of this study)

For about 15 years Dr. Yudkin and his team had been running a weight loss clinic out of the university hospital using a low-carb dietary approach. Despite the patients’ doing well on the program, he and his staff had received the same criticisms all of us have who treat obese patients by restricting carbohydrates. In addition, because of his academic standing and long list of scientific publications, Yudkin’s peers had given him heat over the fact that his diet didn’t provide enough of all the vitamins and minerals required for health. As a consequence, he decided to do a study to see if there was any substance to their fault-finding.

He recruited 11 subjects aged 21-51 years for his study. He and his staff evaluated the regular diets of these 11 subjects over a two week period. The volunteers were then instructed on the basics of low-carb dieting as it was done in the hospital clinic and followed for two weeks on this regimen. The goal of the study was to determine the dietary intake of the essential nutrients in the low-carb diet to see if there were inadequacies.

Here were the low-carb instructions:

The instructions relating to the low carbohydrate diet were identical to those given to patients attending a hospital overweight clinic under our supervision. Essentially, the subjects were asked to take between 10 and 20 oz milk daily (about 300-600 ml), and as much meat, fish, eggs, cheese, butter, margarine, cream and leafy vegetables as they wished. The amount of carbohydrate in other food was listed in “units” with each unit consisting of 5 g carbohydrate; the subjects were told to limit these foods to not more than 10 units (or 50 g) carbohydrate daily.

As the low-carb portion of the study was progressing, Yudkin and his staff evaluated not only the intake of these subjects, but their mental status as well.

In conformity with our experience with this diet during the last 15 years, none of our subjects complained of hunger or any other ill effects; on the other hand, several volunteered statements to the effect that they had increased feeling of well-being and decreased lassitude. The average intake of calories and of protein, fat, and carbohydrate for the 11 subjects…were remarkably similar to those obtained for the six subjects of the previous study. [Yudkin had published a study in The Lancet in 1960 looking at the caloric and macronutrient intake of subjects on low-carb diets.]

Here is the chart from Yudkin’s paper showing the caloric and macronutrient changes when the subjects shifted from their regular diet to the low-carbohydrate diet.


The macronutrient consumption was 83 grams of protein, 105 grams of fat and 67 grams of carbohydrate. Putting this into percentages of overall intake, we find that diet was 21.3% protein, 60.6% fat and 17.1% carbohydrate. The energy intake was 1560 calories per day, almost exactly the same as the Keys study described above.

And, remember, these people were given all the food they wanted to eat. They weren’t forced to drop their calories to 1560 per day – they did it spontaneously because they had eaten until sated.

Here is the data in tabular form.


As you can see, the big difference is in the carbohydrate intake and fat intake. They are just about the reverse of one another in the two studies.

Both studies provided between 1500 and 1600 kcal per day, but with huge differences in outcome. In the Key’s semi-starvation study (high-carb, low-fat) the subjects starved and obsessed on food constantly. In the Yudkin study (low-carb, high-fat), the subjects, who had no restriction on the amount of food they ate, volitionally consumed the same number of calories that the semi-starvation group did, yet reported that they had “an increases feeling of well-being.” Instead of lethargy and depression reported by the Keys subjects on their low-fat, high-carb 1570 calories, those on the same number of low-carb, high-fat calories experienced “decreased lassitude.”

Both groups of subjects were consuming the same number of calories, but one group starved while the other did just fine. One group had to be locked down to ensure they didn’t eat more than their alloted 1570 calories; the other group voluntarily dropped their intake to 1560 calories and felt great. What was the difference? Subjects in both groups ate the same number of calories.

Maybe, just maybe it’s not the number of calories that makes the difference, but the composition of the calories instead.

I know that I’m not truly comparing apples to apples with the Keys and the Yudkin studies. But the Yudkin study does confirm Yudkin’s 15 years of experience before he wrote his paper and they confirm my 20 plus years of experience taking care of patients on low-carb diets. I’ve had many, many patients who have stayed on low-carb diets for much, much longer than the men in Keys’ experiment stayed on their diets of roughly the same number of calories. Most of the papers in the medical literature on low-carb diets show a spontaneous drop in caloric intake that’s about what Yudkin documented when people switch over to low-carb diets. It stands to reason that if someone had replicated Keys’ experiment using the same number of calories, but with much more fat and a lot less carbohydrate, that the outcome would have been much different.

Yet the calories would have been the same.

So, I’ll say it again. It’s not simply a matter of calories, and anyone who says it is should perhaps give the issue a little more thought.

** Gary Taubes’ book Good Calories, Bad Calories devotes a couple of pages to this semi-starvation study as well.

Wednesday 11/15

Back Squat

We posted on IG and Facebook yesterday about the list of CrossFit SAC athletes who have attended the L1 Seminar

Here are the two most recent pictures of those lucky participants!


Tuesday 11/14

Complete as many rounds as possible in 12 minutes of:
•15-ft. rope climbs, 1 ascents
•135-lb. push presses, 9 reps
•50 double-unders

Monday 11/13

Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row



Yoga Open House

We are very excited to be partnering up with the Bizi Yogi to be able to offer yoga at CrossFit SAC! Valerie of the Bizi Yogi will be offering an open house at 10:30 am on Saturday the 18th. To learn more about the yoga offerings that will be available, including schedule and prices, visit the Yoga page

Saturday 11/11

WOD will be held at the ARC Track at 9 am


Today we celebrate our Veterans! These are just a handful of members who have served our country. Thank you!


For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

Thank You for Your Service!


Thursday 11/9

Overhead Squat

You Are Invited!

Winter Formal 2017 poster.jpg

We hope you can join us  Saturday, December 30th for the 4th annul Winter Formal. This is our chance to say thanks for being a part of our community where we dress up and have fun. There will be catered food, drinks, dancing and over $1,500 worth of prizes! As always, you are entered into a drawing for a free month's membership with ticket purchase. 

Tickets are now on sale for $25/ea, prices increase to $30 ea after Dec. 15th. 


Friday 11/10

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks

Post reps completed each round.

All sorts of rest today, you know what that means folks!


We are hosting a L1 this weekend. There will be a Track WOD at the ARC Track at 9:00am and no Open Gym on Sunday. 

Wednesday 11/8

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute


We are hosting a L1 this weekend. There will be a Track WOD at the ARC Track at 9:00am and no Open Gym on Sunday. 

This is the time of year that people often have a harder time making it to their workouts as often as they'd like. There are many holidays and events that happen that get people off their game. Hopefully this video will serve as a reminder as to how imporatant it is to just keep showing up.

Tuesday 11/7

Complete as many rounds as possible in 15 minutes of:
•50-ft. handstand walk
•50-ft. broad jump
•50-ft. lunge

Hey guys! I don't know about you but I'm sore! Not because this week was particularly gnarly or anything but I feel like that's one of the things we kind of accept when we devote ourselves to fitness and health. Now, I wouldn't say I feel "beat up" on a regular basis and if I did, I'd probably want to take a look at my sleep and nutrition for my recovery. However when we spend our time working out and pushing ourselves like we do we're bound to get soreness and fatigue eventually. Hence why we have brand labels in our community like " Live Sore". 

This is usually due to our mantra of " Constantly Varied Functional Movement Performed at High Intensity". So were always working all these points on our bodies so to balance our our fitness. Recently in our programming we've seen a bit more repetition in our movement and muscular usage. This can be a surprising sometimes because we expect a constant rotation of exercises and when we see one or more things make repeat appearances, we get confused and even frustrated. Just realize this is by design as well. If you EXPECT to always have something new and fully recover from a movement before doing it again, your body will be forced to adapt to doing it again sooner than expected. This causes growth of your fitness! Many times i'll see hamstring focuses like a workout with a bunch of squats and then a day later see a 5x5 back squat and think " there's no freaking way!" But then, day of, we see all these red numbers! So there is some method to the madness.

Other movements that cause more external stress on the body can be a bit different though. Rope climbs that eat up leg skin or ( my most frustrating scenario) a bunch of muscle ups or pull ups or toes to bar close together in the week can be scary because of wear and tear on the outside of your body. This may mean a torn callus or rope burn which may affect your next WOD. This is understandably challenging. However, one thing I know about our gym as a whole is we tend to rise to the challenge and overcome because as it turns out, we're pretty much bad asses. 

Point is no matter what get's thrown at us, we can take it. Main Site can't scare us any more. I say bring it on!

Monday 11/6

15-12-9 reps for time of:
Power Clean 135/95
Thruster 135/95


We are hosting a Level 1 Seminar this weekend. There will be a Saturday morning workout at 9:30 am and no Open Gym on Sunday. 

But it worked before...

If you have ever lost weight by crash-dieting, i.e. starving yourself for an extended period of time, you probably lost weight. It can be tempting to employ that method of weight loss when it feels like nothing else is working. The problem with this is that it is a lot like trying to save a few hundred bucks a month by not making your car payment. Sure, you will see quick results, but for a pretty hefty fine, like having your car repossessed and a blemish on your credit. 

The same is true of dieting. Yes, you may lose some weight initially, but once you go back to your old eating habits (because starvation isn't sustainable), that weight is going come back, and possibly with interest. When you deprive yourself of food you are not only depriving yourself of vital nutrients, but you are also signaling your body that food is scarce so it's time to slow that metabolism down. A great example of this is the Biggest Loser. A recently released study of participants found that the restrictive diet paired with intensive exercise used by the show's contestants over a prolonged period of time caused an adaptive slowdown of their Resting  Metabolic Rate by an average of 700 calories a day. That means if a participant had an RMR of 1700 calories, meaning that if they did nothing all day their body would burn 1700 calories, would now only burn 1000 calories at rest. 

Losing weight can feel impossibly slow, but it's important to remember that there are no shortcuts, not without some serious consequences. Patience, consistency, and persistence are the keys to making progress. It is also important to feed your body the nutrients and energy it needs. 

Friday 11/3

For time:
50 hip extensions
5 Rope Climbs
40 hip extensions
4 Rope Climbs
30 hip extensions
3 Rope Climbs
20 hip extensions
2 Rope Climbs
10 hip extensions
1 Rope Climb


What's Your Why?

Let's face it, there are days where you don't want to come into the gym-- but you still do. Why? What's your "why" that makes you show up, even though you could come up with a dozen excuses not to go? We would love to hear them! Now, through the month of November, we are encouraging you to share your why with the gym; on the chalkboard or post a pic on Facebook or Instagram. 

It's easy to get caught up in PRs and forget what drives you in the first place. Taking a moment to remember why you started and why you keep showing up can really help to keep you motivated, even if the PR's aren't happening like they used to. And don't discount how your "why" could motivate or inspire someone else. 

My "why" for doing CrossFit has changed slightly over the years. Originally, it was to prove to myself that I could do it. I didn't play sports growing up and doing anything physical was always intimidating. I continue to do CrossFit because I feel better about myself when I workout and having a changing goal keeps me engaged. In recent years, I have the added incentive to be a positive, strong role model for my daughter. 

Now that I've shared, it's your turn!


Thursday 11/2

7 2-minute rounds of:
25/17 cal. row
Max Rep Jerk 205/145

There is no rest between rounds.

Post total number of jerks completed.


We are excited to announce that we are now carrying FITAID at our Box.

This decision, quite frankly, is something that we did not come to lightly. We have always tried to be a gym that sold fitness (and the occasional T-shirts). The reason we decided to carry FITAID was their introduction of the Fuel food pouch, which is a great option when you show up to the gym and haven't eaten in five hours. The pouch contains real food, grass-fed whey protein, and no caffeine. Whether it is a FITAID pouch or a supplement of your choosing, the goal is to eat real food first and utilize supplements for times when it's impractical to have real food, or when life gets in the way and that is your best choice. These items should never be a replacement for real food. 

In the next few days, we will have a mini-refrigerator supplied with pouches and FITAID RX drinks. They can be purchased through the Zen Planner Kiosk which will be set up on an iPad next to the fridge. 

Wednesday 11/1

21-15-9 reps for time of:
Dumbbell squat clean thrusters 50/35



Halloween may be over, but the holiday season is just getting started! If you are dreading the prospect of starting 2018 trying to undo the dietary damage of November and December, come join me for a free workshop to discuss strategies on how to survive the holidays. 

Surviving the Holidays Workshop
Saturday, Nov. 4th @ 10 am

Click here, to RSVP 

Tuesday 10/31

Run 6x400m

While many of you know the issues associated with chronic long distance running, there is still some utility in moving one's body as fast as possible over some distance. It really is the most basic form of locomotion.

The best thing about it is that you're never too old to start!

Welcome Baby Theo!

Last week we posted about our recent CrossFit moms. Bri's contribution came in a little late, which is understandable since she was giving birth. Congratulation Jimmy and Bri!


Doing Crossfit the past 9 months ABSOLUTELY helped with the delivery, (even the doctor commented that the quick delivery was due to "all that weightlifting you do").  I think the being active helped keep my stamina up as well as deal with pain. When told to bear down, I referenced my lifting techniques on max rep days, and during painful contractions I found myself breathing similar to longer runs.


I didn't have many concerns about working out during my pregnancy,  I was confident in the knowledge of the coaches, their knowledge of modifying movement, weight, and reps based on my current state. And it was also reassuring that Amy, Laura and so many other women at the gym had gone through the same process and all survived with happy, healthy babes.  I listened to my body, and took rest days as needed. I tried not to compare my pregnant self to my previous self.  And while days, especially in the beginning when i didn't look/feel pregnant, were tough to do so, it was so helpful for others to remind me that my body was in fact working much harder than most bodies at the gym. That was probably the best piece of advice I recieved.  And hey, some days just getting out of bed and getting to the gym was an achievement in itself.

I don't feel that I got too much bad advice from outsiders, some gave concerning looks when I'd lift things, or those that knew me well enough just rolled their eyes, when I said I had to go the gym that night after work.  But for the most part, most people know me as being in shape and I think didn't expect me to quit cold turkey.  And I received a lot of compliments about how in shape I was up until delivery day which was reassuring that what I was doing wasn't wrong, it was more just not what most women did during pregnancy.  

This was the HARDEST workout of my life! My current PR for baby pushes for time is 20 minutes. And it will be some time before I return to the gym but will definitely be back.

I always wanted to be a pregnant Crossfitter.  Years ago when I read an article about pregnant women I remember telling Jimmy that that was my Crossfit goal.  I was so inspired by them, their charisma, their choice to make a healthy life, not only for themselves, but for their child.  I can only hope that I inspired someone along y journey as well.  I so want to thank Crossfit SAC and all the mamas there.  Without them, I don't know if I could have done it all along.

Monday 10/30

10x2 Wide Stance Box Squat @ ~50%

Back Squat for load:
#1: 10 reps

5x5 Partner GHR

Accumulate 75 GHD Hip Ext
OR 75 GHD Back Ext

Saturday 10/28

15 Min AMRAP

3 Push Press @ 115/75
3 Pull up
100m Run
6 Push Press @ 115/75
6 Pull up
100m Run
9 Push Press @ 115/75
9 Pull up
100m Run
12 Push Press @ 115/75
12 Pull up
100m Run...

*Continue to add 3 reps to each movement every round

Today's the day!

Come on in tonight starting at 6pm for our Holloween Hangout with treats and drinks. Following the treats and food we'll be putting on the movie Birdemic that we featured on the blog yesterday.

Costumes are not required but are HIGHLY encouraged!