110408 – Friday

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • Sectional WOD/Fittest in Burbank Challenge this Friday at 6pm. Remember, we’ll be doing the workout at every class on Friday, everyone will have judges & counters, but Friday night will be where the action is at!
  • No Barbell Class this Saturday. We’re hosting a world class Weightlifting Program Design Clinic by our own World Class man himself, Coach Takano.
  • And now, a few words on nutrition from Coach Rane:

The data on Coffee is filled with contradictions.  On one hand, it is high in antioxidants and may help with liver detoxification and bowel motility (not always a “good” thing though).  On the other hand, it is also a potent stress hormone producing substance, adding to one’s total cortisol load, and potential deregulation of the gut flora (kills off beneficial bacteria).  Those with blood sugar issues may do well limiting or eliminating coffee, and/or always making sure to consume it WITH a protein and fat rich meal (to help mitigate the blood sugar spiking effects of caffeine).  If you are wired to be jittery and nervous/anxious, and spend a lot of time frantically worrying about the future with ADD like symptoms, well buttercup, you probably don’t need a Starbucks Frequent Buyer Card…  Just my two-cents.

The bottom line is IT’S REALLY ADDICTIVE!  Coffee releases cortisol.  Cortisol raises blood sugar (via “fight or flight” response).  Blood sugar goes up, we get an energy surge.  Insulin is released to clear the sugar from the blood (if it is not burned off through activity/exercise).  Blood sugar crashes down in response.  Energy levels slump, and we experience a need to reach for another pick-me-up: More coffee, sugary snacks, carb rich meals, etc.  It’s a wild roller coaster.

If you want/need to curtail your coffee intake (much more than a strong morning cup is probably too much for most people), the following protocol can be helpful to ease off, rather than cutting things cold turkey.  If you’re mainlining espresso 3-4 times a day, you’re gonna have a harder go getting off it, and you may even be reliant on coffee to some extent for energy regulation and bowel motility (you can become dependent on coffee to poop, yep – I don’t want you to NOT be able to go #2).

 

“Crack” without the “-head”.

“Half-Caff” Coffee Protocol

  • Pick up some “naturally decaffeinated” coffee (Swiss Water method, Organic preferably).
  • Starting immediately, replace 1/2 your regular coffee with the decaf, however you brew it.
  • Make sure to work in a good source of beneficial bacteria into your diet (every day) to replace what you may be killing off by drinking the coffee (decaf or not).  This means fermented foods containing live bacteria (sauerkraut, full fat yogurt, kim chi), and/or a quality probiotic supplement like Bio-K CL1285, or another quality brand.
  • Continue until you use up the rest of your remaining regular caffeinated coffee.
  • Once you only have the decaf left, just use the decaf (it still has 5% caffeine in it).
  • Once the decaf is gone, shoot for 30 days “sans coffee”, of ANY kind.
  • After 30-45 days you can try to add it back in, and see how you respond.

In general, the less stress you have in your life, the more caffeine you may be able to handle.  If you really love the flavor, treat yourself to a nice espresso while out for a Sunday brunch.  Enjoy a morning cup from time to time if desired.  But if it’s creeping into your afternoons, and you find yourself REQUIRING coffee to get going, it’s probably time to take a step back, and assess things honestly.

Be Well,

Coach Rane

Wednesday’s WOD:

A. Skill Review for Friday’s workout

B. 2x 30 Second AMRAP Box Jumps (24/20″)

C. 10 Minute AMRAP

15x Double Unders

10x Wall Ball

5x Back Extensions

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. Box Jumps

C. 10 Min AMRAP

7x Wall

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • Sectional WOD/Fittest in Burbank Challenge this Friday at 6pm. Remember, we’ll be doing the workout at every class on Friday, everyone will have judges & counters, but Friday night will be where the action is at!
  • No Barbell Class this Saturday. We’re hosting a world class Weightlifting Program Design Clinic by our own World Class man himself, Coach Takano.
  • And now, a few words on nutrition from Coach Rane:

The data on Coffee is filled with contradictions.  On one hand, it is high in antioxidants and may help with liver detoxification and bowel motility (not always a “good” thing though).  On the other hand, it is also a potent stress hormone producing substance, adding to one’s total cortisol load, and potential deregulation of the gut flora (kills off beneficial bacteria).  Those with blood sugar issues may do well limiting or eliminating coffee, and/or always making sure to consume it WITH a protein and fat rich meal (to help mitigate the blood sugar spiking effects of caffeine).  If you are wired to be jittery and nervous/anxious, and spend a lot of time frantically worrying about the future with ADD like symptoms, well buttercup, you probably don’t need a Starbucks Frequent Buyer Card…  Just my two-cents.

The bottom line is IT’S REALLY ADDICTIVE!  Coffee releases cortisol.  Cortisol raises blood sugar (via “fight or flight” response).  Blood sugar goes up, we get an energy surge.  Insulin is released to clear the sugar from the blood (if it is not burned off through activity/exercise).  Blood sugar crashes down in response.  Energy levels slump, and we experience a need to reach for another pick-me-up: More coffee, sugary snacks, carb rich meals, etc.  It’s a wild roller coaster.

If you want/need to curtail your coffee intake (much more than a strong morning cup is probably too much for most people), the following protocol can be helpful to ease off, rather than cutting things cold turkey.  If you’re mainlining espresso 3-4 times a day, you’re gonna have a harder go getting off it, and you may even be reliant on coffee to some extent for energy regulation and bowel motility (you can become dependent on coffee to poop, yep – I don’t want you to NOT be able to go #2).

 

“Crack” without the “-head”.

“Half-Caff” Coffee Protocol

  • Pick up some “naturally decaffeinated” coffee (Swiss Water method, Organic preferably).
  • Starting immediately, replace 1/2 your regular coffee with the decaf, however you brew it.
  • Make sure to work in a good source of beneficial bacteria into your diet (every day) to replace what you may be killing off by drinking the coffee (decaf or not).  This means fermented foods containing live bacteria (sauerkraut, full fat yogurt, kim chi), and/or a quality probiotic supplement like Bio-K CL1285, or another quality brand.
  • Continue until you use up the rest of your remaining regular caffeinated coffee.
  • Once you only have the decaf left, just use the decaf (it still has 5% caffeine in it).
  • Once the decaf is gone, shoot for 30 days “sans coffee”, of ANY kind.
  • After 30-45 days you can try to add it back in, and see how you respond.

In general, the less stress you have in your life, the more caffeine you may be able to handle.  If you really love the flavor, treat yourself to a nice espresso while out for a Sunday brunch.  Enjoy a morning cup from time to time if desired.  But if it’s creeping into your afternoons, and you find yourself REQUIRING coffee to get going, it’s probably time to take a step back, and assess things honestly.

Be Well,

Coach Rane

Wednesday’s WOD:

A. Skill Review for Friday’s workout

B. 2x 30 Second AMRAP Box Jumps (24/20″)

C. 10 Minute AMRAP

15x Double Unders

10x Wall Ball

5x Back Extensions

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. Box Jumps

C. 10 Min AMRAP

7x Wall

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!
  • Schedule Update! Since our morning classes be blowing up, we’re working to help accommodate more of you that want to start the day off right. Starting next Monday, April 11, our 6:15am class will now be our 6am class! We’re also looking to add a 7am or 8am class as well…if you’re interested, please let us know!

IMG_7640Morning crew Mayor, Keven, crushing yet another push up!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • Sectional WOD/Fittest in Burbank Challenge this Friday at 6pm. Remember, we’ll be doing the workout at every class on Friday, everyone will have judges & counters, but Friday night will be where the action is at!
  • No Barbell Class this Saturday. We’re hosting a world class Weightlifting Program Design Clinic by our own World Class man himself, Coach Takano.
  • And now, a few words on nutrition from Coach Rane:

The data on Coffee is filled with contradictions.  On one hand, it is high in antioxidants and may help with liver detoxification and bowel motility (not always a “good” thing though).  On the other hand, it is also a potent stress hormone producing substance, adding to one’s total cortisol load, and potential deregulation of the gut flora (kills off beneficial bacteria).  Those with blood sugar issues may do well limiting or eliminating coffee, and/or always making sure to consume it WITH a protein and fat rich meal (to help mitigate the blood sugar spiking effects of caffeine).  If you are wired to be jittery and nervous/anxious, and spend a lot of time frantically worrying about the future with ADD like symptoms, well buttercup, you probably don’t need a Starbucks Frequent Buyer Card…  Just my two-cents.

The bottom line is IT’S REALLY ADDICTIVE!  Coffee releases cortisol.  Cortisol raises blood sugar (via “fight or flight” response).  Blood sugar goes up, we get an energy surge.  Insulin is released to clear the sugar from the blood (if it is not burned off through activity/exercise).  Blood sugar crashes down in response.  Energy levels slump, and we experience a need to reach for another pick-me-up: More coffee, sugary snacks, carb rich meals, etc.  It’s a wild roller coaster.

If you want/need to curtail your coffee intake (much more than a strong morning cup is probably too much for most people), the following protocol can be helpful to ease off, rather than cutting things cold turkey.  If you’re mainlining espresso 3-4 times a day, you’re gonna have a harder go getting off it, and you may even be reliant on coffee to some extent for energy regulation and bowel motility (you can become dependent on coffee to poop, yep – I don’t want you to NOT be able to go #2).

 

“Crack” without the “-head”.

“Half-Caff” Coffee Protocol

  • Pick up some “naturally decaffeinated” coffee (Swiss Water method, Organic preferably).
  • Starting immediately, replace 1/2 your regular coffee with the decaf, however you brew it.
  • Make sure to work in a good source of beneficial bacteria into your diet (every day) to replace what you may be killing off by drinking the coffee (decaf or not).  This means fermented foods containing live bacteria (sauerkraut, full fat yogurt, kim chi), and/or a quality probiotic supplement like Bio-K CL1285, or another quality brand.
  • Continue until you use up the rest of your remaining regular caffeinated coffee.
  • Once you only have the decaf left, just use the decaf (it still has 5% caffeine in it).
  • Once the decaf is gone, shoot for 30 days “sans coffee”, of ANY kind.
  • After 30-45 days you can try to add it back in, and see how you respond.

In general, the less stress you have in your life, the more caffeine you may be able to handle.  If you really love the flavor, treat yourself to a nice espresso while out for a Sunday brunch.  Enjoy a morning cup from time to time if desired.  But if it’s creeping into your afternoons, and you find yourself REQUIRING coffee to get going, it’s probably time to take a step back, and assess things honestly.

Be Well,

Coach Rane

Wednesday’s WOD:

A. Skill Review for Friday’s workout

B. 2x 30 Second AMRAP Box Jumps (24/20″)

C. 10 Minute AMRAP

15x Double Unders

10x Wall Ball

5x Back Extensions

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. Box Jumps

C. 10 Min AMRAP

7x Wall

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!
  • Schedule Update! Since our morning classes be blowing up, we’re working to help accommodate more of you that want to start the day off right. Starting next Monday, April 11, our 6:15am class will now be our 6am class! We’re also looking to add a 7am or 8am class as well…if you’re interested, please let us know!

IMG_7640Morning crew Mayor, Keven, crushing yet another push up!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • Sectional WOD/Fittest in Burbank Challenge this Friday at 6pm. Remember, we’ll be doing the workout at every class on Friday, everyone will have judges & counters, but Friday night will be where the action is at!
  • No Barbell Class this Saturday. We’re hosting a world class Weightlifting Program Design Clinic by our own World Class man himself, Coach Takano.
  • And now, a few words on nutrition from Coach Rane:

The data on Coffee is filled with contradictions.  On one hand, it is high in antioxidants and may help with liver detoxification and bowel motility (not always a “good” thing though).  On the other hand, it is also a potent stress hormone producing substance, adding to one’s total cortisol load, and potential deregulation of the gut flora (kills off beneficial bacteria).  Those with blood sugar issues may do well limiting or eliminating coffee, and/or always making sure to consume it WITH a protein and fat rich meal (to help mitigate the blood sugar spiking effects of caffeine).  If you are wired to be jittery and nervous/anxious, and spend a lot of time frantically worrying about the future with ADD like symptoms, well buttercup, you probably don’t need a Starbucks Frequent Buyer Card…  Just my two-cents.

The bottom line is IT’S REALLY ADDICTIVE!  Coffee releases cortisol.  Cortisol raises blood sugar (via “fight or flight” response).  Blood sugar goes up, we get an energy surge.  Insulin is released to clear the sugar from the blood (if it is not burned off through activity/exercise).  Blood sugar crashes down in response.  Energy levels slump, and we experience a need to reach for another pick-me-up: More coffee, sugary snacks, carb rich meals, etc.  It’s a wild roller coaster.

If you want/need to curtail your coffee intake (much more than a strong morning cup is probably too much for most people), the following protocol can be helpful to ease off, rather than cutting things cold turkey.  If you’re mainlining espresso 3-4 times a day, you’re gonna have a harder go getting off it, and you may even be reliant on coffee to some extent for energy regulation and bowel motility (you can become dependent on coffee to poop, yep – I don’t want you to NOT be able to go #2).

 

“Crack” without the “-head”.

“Half-Caff” Coffee Protocol

  • Pick up some “naturally decaffeinated” coffee (Swiss Water method, Organic preferably).
  • Starting immediately, replace 1/2 your regular coffee with the decaf, however you brew it.
  • Make sure to work in a good source of beneficial bacteria into your diet (every day) to replace what you may be killing off by drinking the coffee (decaf or not).  This means fermented foods containing live bacteria (sauerkraut, full fat yogurt, kim chi), and/or a quality probiotic supplement like Bio-K CL1285, or another quality brand.
  • Continue until you use up the rest of your remaining regular caffeinated coffee.
  • Once you only have the decaf left, just use the decaf (it still has 5% caffeine in it).
  • Once the decaf is gone, shoot for 30 days “sans coffee”, of ANY kind.
  • After 30-45 days you can try to add it back in, and see how you respond.

In general, the less stress you have in your life, the more caffeine you may be able to handle.  If you really love the flavor, treat yourself to a nice espresso while out for a Sunday brunch.  Enjoy a morning cup from time to time if desired.  But if it’s creeping into your afternoons, and you find yourself REQUIRING coffee to get going, it’s probably time to take a step back, and assess things honestly.

Be Well,

Coach Rane

Wednesday’s WOD:

A. Skill Review for Friday’s workout

B. 2x 30 Second AMRAP Box Jumps (24/20″)

C. 10 Minute AMRAP

15x Double Unders

10x Wall Ball

5x Back Extensions

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. Box Jumps

C. 10 Min AMRAP

7x Wall

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!
  • Schedule Update! Since our morning classes be blowing up, we’re working to help accommodate more of you that want to start the day off right. Starting next Monday, April 11, our 6:15am class will now be our 6am class! We’re also looking to add a 7am or 8am class as well…if you’re interested, please let us know!

IMG_7640Morning crew Mayor, Keven, crushing yet another push up!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • And this week’s Sectional WOD for Friday is…. 5 minute AMRAP: Squat Clean & Jerks (165/110#)!!!! Yeah Buddy to this one!!!
  • Remember, this week’s theme for Friday night at 6pm is 80’s night! So get ready to Wang Chung and let’s get after it.

IMG_7666High Voltage…all the cool kids are doing it (even with crazy eyes)

Finally, Coach Tyler is getting surgery on his broken up foot today (bone graphs, dying bones…yeah, good times). It’s been busted for almost 2 years, & has been toughing it out like crazy (yes, he clean & jerked 330# on a broken, dying foot). We’re very happy he’s taking care of his body, and even though it means we won’t have him on the floor coaching for a few months, I’m pretty sure Chase is planning on dropping him off in the lounge and letting everyone mess with him. Please wish him well in comments.

Tuesday’s WOD

All Levels:

A. The Bear Complex

7x through makes 1 set, perform 5 sets, going up in weight each time. Touch and go only at the bottom.

-Power Clean

-Front Squat

-Push Press/Jerk

-Back Squat

-Push Press/Jerk

Post loads for each round

Level 1 CrossFit

Skill: KB Swing

WOD: 10 Rounds for time

9x KB Swings

7x Sit ups

5x Push Ups

3x Jumping Squats

  • The Sectional WOD is Today!!! The WOD is MurphyFran. That’s right, first perform Murph: 1 mile run, 100x pull ups, 200x push ups, 300x squats, then 1 mile run, followed by 21-15-9 of 95/65# thrusters & pull ups. Sorry, No scaling.
  • Ok, ok, ok, obviously April Fools. It’s FrannyMurph.

Now let’s Get After It!!!

Friday’s WOD: Sectional WOD 11.2

All Classes:

15 minute AMRAP

9x Deadlift (155/100#)

12x Push Ups (Games Standards)

15x Box Jumps (24/20″)

 

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Great job Monday! Every started off the week ready and mentally engaged, which not only makes training you easier, but you get so much more out of your sessions. Make sure and carry this enthusiasm through the rest of the week, and in everything you do.

Lululemon Glendale girl Amanda gets into the action!

Lulu Heather did the Sectional WOD too, with a little help from some of our Vixens!

And finally, a huge Congrats to Steven, who is officially launching his new company ‘Cutterfly’ today! He did our awesome gym video, and it turned out he was so good at editing that he started a wedding video company. Ok, that’s not at all how it happened, but reg

 

Monday’s WOD:

A. Muscle Up Transitions & Progressions

B.

B. 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

Level 1 CrossFit:

Skill: Push Press

WOD: 2x 8 min AMRAP’s, made up of 2 couplets. 2 Minute Rest after the first 8 min AMRAP is completed.

1: 10x Box Jumps/10x DB Push Press

2: 20x Air Squat/100 meter sprint

  • Sectional WOD/Fittest in Burbank Challenge this Friday at 6pm. Remember, we’ll be doing the workout at every class on Friday, everyone will have judges & counters, but Friday night will be where the action is at!
  • No Barbell Class this Saturday. We’re hosting a world class Weightlifting Program Design Clinic by our own World Class man himself, Coach Takano.
  • And now, a few words on nutrition from Coach Rane:

The data on Coffee is filled with contradictions.  On one hand, it is high in antioxidants and may help with liver detoxification and bowel motility (not always a “good” thing though).  On the other hand, it is also a potent stress hormone producing substance, adding to one’s total cortisol load, and potential deregulation of the gut flora (kills off beneficial bacteria).  Those with blood sugar issues may do well limiting or eliminating coffee, and/or always making sure to consume it WITH a protein and fat rich meal (to help mitigate the blood sugar spiking effects of caffeine).  If you are wired to be jittery and nervous/anxious, and spend a lot of time frantically worrying about the future with ADD like symptoms, well buttercup, you probably don’t need a Starbucks Frequent Buyer Card…  Just my two-cents.

The bottom line is IT’S REALLY ADDICTIVE!  Coffee releases cortisol.  Cortisol raises blood sugar (via “fight or flight” response).  Blood sugar goes up, we get an energy surge.  Insulin is released to clear the sugar from the blood (if it is not burned off through activity/exercise).  Blood sugar crashes down in response.  Energy levels slump, and we experience a need to reach for another pick-me-up: More coffee, sugary snacks, carb rich meals, etc.  It’s a wild roller coaster.

If you want/need to curtail your coffee intake (much more than a strong morning cup is probably too much for most people), the following protocol can be helpful to ease off, rather than cutting things cold turkey.  If you’re mainlining espresso 3-4 times a day, you’re gonna have a harder go getting off it, and you may even be reliant on coffee to some extent for energy regulation and bowel motility (you can become dependent on coffee to poop, yep – I don’t want you to NOT be able to go #2).

 

“Crack” without the “-head”.

“Half-Caff” Coffee Protocol

  • Pick up some “naturally decaffeinated” coffee (Swiss Water method, Organic preferably).
  • Starting immediately, replace 1/2 your regular coffee with the decaf, however you brew it.
  • Make sure to work in a good source of beneficial bacteria into your diet (every day) to replace what you may be killing off by drinking the coffee (decaf or not).  This means fermented foods containing live bacteria (sauerkraut, full fat yogurt, kim chi), and/or a quality probiotic supplement like Bio-K CL1285, or another quality brand.
  • Continue until you use up the rest of your remaining regular caffeinated coffee.
  • Once you only have the decaf left, just use the decaf (it still has 5% caffeine in it).
  • Once the decaf is gone, shoot for 30 days “sans coffee”, of ANY kind.
  • After 30-45 days you can try to add it back in, and see how you respond.

In general, the less stress you have in your life, the more caffeine you may be able to handle.  If you really love the flavor, treat yourself to a nice espresso while out for a Sunday brunch.  Enjoy a morning cup from time to time if desired.  But if it’s creeping into your afternoons, and you find yourself REQUIRING coffee to get going, it’s probably time to take a step back, and assess things honestly.

Be Well,

Coach Rane

Wednesday’s WOD:

A. Skill Review for Friday’s workout

B. 2x 30 Second AMRAP Box Jumps (24/20″)

C. 10 Minute AMRAP

15x Double Unders

10x Wall Ball

5x Back Extensions

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. Box Jumps

C. 10 Min AMRAP

7x Wall

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!
  • Schedule Update! Since our morning classes be blowing up, we’re working to help accommodate more of you that want to start the day off right. Starting next Monday, April 11, our 6:15am class will now be our 6am class! We’re also looking to add a 7am or 8am class as well…if you’re interested, please let us know!

IMG_7640Morning crew Mayor, Keven, crushing yet another push up!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • Stronger Faster Healthier products are back in!!! We were completely sold out of the last batch, and I know many of you were jonesing for more….we’ll they’re in, and it’s first come, first served! We have a bunch of Post-WOD Protein, Fortified Protein, and of course, your absolutely necessary Omega-3 oils. Now let’s get after it!

Monday’s WOD

All Levels

Ax3

A1. Hand Stand Push Ups (soft fail)

A2. L-Sit: 30 seconds cumulative

B. “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post total rounds and number of pull ups

Level 1 CrossFit

Skill: Kipping Pull Up

WOD: “Nicole”

20 Min AMRAP

400 Meter Run

Max Pull Ups

Post Rounds completed and total pull ups

  • And this week’s Sectional WOD for Friday is…. 5 minute AMRAP: Squat Clean & Jerks (165/110#)!!!! Yeah Buddy to this one!!!
  • Remember, this week’s theme for Friday night at 6pm is 80’s night! So get ready to Wang Chung and let’s get after it.

IMG_7666High Voltage…all the cool kids are doing it (even with crazy eyes)

Finally, Coach Tyler is getting surgery on his broken up foot today (bone graphs, dying bones…yeah, good times). It’s been busted for almost 2 years, & has been toughing it out like crazy (yes, he clean & jerked 330# on a broken, dying foot). We’re very happy he’s taking care of his body, and even though it means we won’t have him on the floor coaching for a few months, I’m pretty sure Chase is planning on dropping him off in the lounge and letting everyone mess with him. Please wish him well in comments.

Tuesday’s WOD

All Levels:

A. The Bear Complex

7x through makes 1 set, perform 5 sets, going up in weight each time. Touch and go only at the bottom.

-Power Clean

-Front Squat

-Push Press/Jerk

-Back Squat

-Push Press/Jerk

Post loads for each round

Level 1 CrossFit

Skill: KB Swing

WOD: 10 Rounds for time

9x KB Swings

7x Sit ups

5x Push Ups

3x Jumping Squats

  • 80’s Theme for Friday night’s Sectional/Fittest in Burbank Challenge WOD! Now let’s get after it (those costumes, that is)
  • Stronger Faster Healthier products are moving quicker than ever…hurry and get it, the next batch won’t be in until May.
  • Remember, this coming Monday, our poppin 6:15am class is now our Poppin 6am class! See you all there!!!

IMG_7705But will CrossFit get me ripped??

Coach Tyler’s surgery is complete…he finally has his robot leg…it was a risky operation, but he was pretty sure it was worth it. Heal up well, buddy.

And now for some nutrition, from Coach Rane, titled, “Congrats, You’re Naive!”

“What About Agave Nectar?”

I get asked that a lot.  I see these bottles of garbage floating around the Whole Foods coffee bar, and witness an entire slew of swindled consumers shelling out good money for 100% Organic Agave Nectar to use as there champion-sweetener-of-health.

Please!  We’ll get back to this useless tequila by-product in a second, but first…

You’re probably better off just drinking the tequila… 

ALL SUGAR SHOULD BE REDUCED IN THE DIET, or ANY KIND!  This includes honey, maple syrup, fruit, agave nectar, etc.  Even vegetable juice is just concentrated carbs.  Stevia, eh, I just don’t think you should be training your brain to crave and require the “sweet flavor”.  You’re just setting yourself up for failure.  On a regular basis, ditch it all.  Have some from time to time (the real stuff, fruit, honey, maple…  not artifcial crap), just don’t make any sort of a habit out of it (unless you like diabetes, metabolic syndrome, gout, etc.)

If you’ve never watched it, check out “Sugar, the Bitter Truth” by Robert Lustig M.D.

It’s almost always that the people I see failing to regulate their appetite appropriately, are those keeping the stimulus of sweet in the mix (even the wonderful godsend of Stevia *cough, sarcasm* and especially an overabundance of fruit, especially juice).

Yeah, on Paleo we can eat fruit.  It’s “Paleo”, and it’s a better option than a Twinkie, or Coke, or a donut. But in its modern form, most fruit has been selectively bred to contain more sugar, and thus more fructose sugar.  It’s still gonna make you hungrier, it’s good at that, and potentially disrupt the way your body produces and utilizes insulin.  It’s good at that too.

Über-Simplified View of Fructose Sugar: Fructose does not release insulin.  Fructose is still a sugar.  Sugar in the blood (too much) is bad.  Fructose sugar stays in the blood longer, because it does not get pulled into the cells via insulin secreted from the pancreas.  Glucose, on the other hand, does secrete insulin, and gets appropriately cleared from the blood via insulin (when healthy).  All cells of the human body can run on glucose.  To a large extent, only the liver can utilize and process fructose, where approximately 30% of it gets converted directly into fat.  Fructose also has the ability to make you “insulin resistant”, where your body stops hearing the signal of insulin, thus leading to higher fasting levels of insulin (a bad thing).

However, consumption of large amounts of fructose can be deleterious and can trigger fructose malabsorptionmetabolic syndrome,[12]hypertriglyceridemia, decreased glucose tolerancehyperinsulinemia, and accelerated uric acid formation.[13][14][15]wikipedia sourced

This is part of the reason why High Fructose Corn Syrup (HFCS) has been so rightfully demonized.  Is it worse than rugar table sugar, yes.  Does this give regular table sugar a pass now, classifying it as somethign we should be consuming a lot of?  No.  It’s only “a better choice”, still not, by any means, a “good choice”.

This brings us back to Agave Nectar…

I think most people can follow the train of thought laid out above.  I think most people nowadays are on board that HFCS is something we should eliminate from our food supply, and avoid at all costs, regardless of how much other sugar they continue to shovel down the pie whole (It’s not your fault, it just tastes so damn good).  I see that trend  with the HFCS deal.  It’s a good thing.  So anything with a high fructose content, would be “bad”, right?  Okay, well…

Agave nectar consists primarily of fructose and glucose. One source gives 92% fructose and 8% glucose; another gives 56% fructose and 20% glucose. These differences presumably reflect variation from one vendor of agave nectar to another.[6][7]wikipedia sourced

And in case you were wondering, the end product of HFCS is only 55% fructose by volume.

Hmm, so it looks like by opting for the “healthy” Agave nectar you are at least getting the equivalent dose of fructose as you would be getting from HFCS, and most likely you are getting more (most brands tested range at the higher end – producers know sweeter is better on the pallet).

So where do we go from here?  Well, my best advice, stop fooling yourself that there is any sort of shortcut to eating anything “sweet tasting” on a gluttonously consistent basis.  Learn to love subtler flavors.  Savory herbs and spices.  Cinnamon, curry.  Sauces composed of healthy fats and oils.  Unrefined sea salt.  Pepper.  The taste of root vegetables like parsnips, carrots, and yams.  The flavor of a good grass fed steak or wild caught fish.  Do that, and you will most likely find better health.

Don’t let this scare you into some orthorexic crusade to banish all fruit from your diet, but I wouldn’t make it a staple food.  Treat it like, ugh, a treat…  Buy organic, local, in season.  Eat it preferably alone (if blood sugar isn’t an issue), so we don’t run into improper food combining issues.

As for the sweeteners:  Yeah, avoid HFCS.  Don’t be had by the snake-oil salesman on the Agave nectar.  Forget the Stevia, and just have some damn self control for a time being.  Train your brain to not crave sweets, and it won’t.

Keep one foot (or both) in the pool-of-sweets, and you’ll battle your hunger and insulin/blood sugar control forever.

Be Well,

Rane J.

Wednesday’s WOD:

All Levels

A. Skill Review for Friday’s WOD

B. For time

75x Squats

25x Pull Ups

20x Ring Dips

50x Squats

20x Pull Ups

15x Ring Dips

25x Squats

15x Pull Ups

10x Ring Dips

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. For time

75x Squats

25x Pull Ups

20x DB Push Ups

50x Squats

20x Pull Ups

15x DB Push Ups

25x Squats

15x Pull Ups

10x DB Push Ups

  • 80’s Theme for Friday night’s Sectional/Fittest in Burbank Challenge WOD! Now let’s get after it (those costumes, that is)
  • Stronger Faster Healthier products are moving quicker than ever…hurry and get it, the next batch won’t be in until May.
  • Remember, this coming Monday, our poppin 6:15am class is now our Poppin 6am class! See you all there!!!

IMG_7705But will CrossFit get me ripped??

Coach Tyler’s surgery is complete…he finally has his robot leg…it was a risky operation, but he was pretty sure it was worth it. Heal up well, buddy.

And now for some nutrition, from Coach Rane, titled, “Congrats, You’re Naive!”

“What About Agave Nectar?”

I get asked that a lot.  I see these bottles of garbage floating around the Whole Foods coffee bar, and witness an entire slew of swindled consumers shelling out good money for 100% Organic Agave Nectar to use as there champion-sweetener-of-health.

Please!  We’ll get back to this useless tequila by-product in a second, but first…

You’re probably better off just drinking the tequila… 

ALL SUGAR SHOULD BE REDUCED IN THE DIET, or ANY KIND!  This includes honey, maple syrup, fruit, agave nectar, etc.  Even vegetable juice is just concentrated carbs.  Stevia, eh, I just don’t think you should be training your brain to crave and require the “sweet flavor”.  You’re just setting yourself up for failure.  On a regular basis, ditch it all.  Have some from time to time (the real stuff, fruit, honey, maple…  not artifcial crap), just don’t make any sort of a habit out of it (unless you like diabetes, metabolic syndrome, gout, etc.)

If you’ve never watched it, check out “Sugar, the Bitter Truth” by Robert Lustig M.D.

It’s almost always that the people I see failing to regulate their appetite appropriately, are those keeping the stimulus of sweet in the mix (even the wonderful godsend of Stevia *cough, sarcasm* and especially an overabundance of fruit, especially juice).

Yeah, on Paleo we can eat fruit.  It’s “Paleo”, and it’s a better option than a Twinkie, or Coke, or a donut. But in its modern form, most fruit has been selectively bred to contain more sugar, and thus more fructose sugar.  It’s still gonna make you hungrier, it’s good at that, and potentially disrupt the way your body produces and utilizes insulin.  It’s good at that too.

Über-Simplified View of Fructose Sugar: Fructose does not release insulin.  Fructose is still a sugar.  Sugar in the blood (too much) is bad.  Fructose sugar stays in the blood longer, because it does not get pulled into the cells via insulin secreted from the pancreas.  Glucose, on the other hand, does secrete insulin, and gets appropriately cleared from the blood via insulin (when healthy).  All cells of the human body can run on glucose.  To a large extent, only the liver can utilize and process fructose, where approximately 30% of it gets converted directly into fat.  Fructose also has the ability to make you “insulin resistant”, where your body stops hearing the signal of insulin, thus leading to higher fasting levels of insulin (a bad thing).

However, consumption of large amounts of fructose can be deleterious and can trigger fructose malabsorptionmetabolic syndrome,[12]hypertriglyceridemia, decreased glucose tolerancehyperinsulinemia, and accelerated uric acid formation.[13][14][15]wikipedia sourced

This is part of the reason why High Fructose Corn Syrup (HFCS) has been so rightfully demonized.  Is it worse than rugar table sugar, yes.  Does this give regular table sugar a pass now, classifying it as somethign we should be consuming a lot of?  No.  It’s only “a better choice”, still not, by any means, a “good choice”.

This brings us back to Agave Nectar…

I think most people can follow the train of thought laid out above.  I think most people nowadays are on board that HFCS is something we should eliminate from our food supply, and avoid at all costs, regardless of how much other sugar they continue to shovel down the pie whole (It’s not your fault, it just tastes so damn good).  I see that trend  with the HFCS deal.  It’s a good thing.  So anything with a high fructose content, would be “bad”, right?  Okay, well…

Agave nectar consists primarily of fructose and glucose. One source gives 92% fructose and 8% glucose; another gives 56% fructose and 20% glucose. These differences presumably reflect variation from one vendor of agave nectar to another.[6][7]wikipedia sourced

And in case you were wondering, the end product of HFCS is only 55% fructose by volume.

Hmm, so it looks like by opting for the “healthy” Agave nectar you are at least getting the equivalent dose of fructose as you would be getting from HFCS, and most likely you are getting more (most brands tested range at the higher end – producers know sweeter is better on the pallet).

So where do we go from here?  Well, my best advice, stop fooling yourself that there is any sort of shortcut to eating anything “sweet tasting” on a gluttonously consistent basis.  Learn to love subtler flavors.  Savory herbs and spices.  Cinnamon, curry.  Sauces composed of healthy fats and oils.  Unrefined sea salt.  Pepper.  The taste of root vegetables like parsnips, carrots, and yams.  The flavor of a good grass fed steak or wild caught fish.  Do that, and you will most likely find better health.

Don’t let this scare you into some orthorexic crusade to banish all fruit from your diet, but I wouldn’t make it a staple food.  Treat it like, ugh, a treat…  Buy organic, local, in season.  Eat it preferably alone (if blood sugar isn’t an issue), so we don’t run into improper food combining issues.

As for the sweeteners:  Yeah, avoid HFCS.  Don’t be had by the snake-oil salesman on the Agave nectar.  Forget the Stevia, and just have some damn self control for a time being.  Train your brain to not crave sweets, and it won’t.

Keep one foot (or both) in the pool-of-sweets, and you’ll battle your hunger and insulin/blood sugar control forever.

Be Well,

Rane J.

Wednesday’s WOD:

All Levels

A. Skill Review for Friday’s WOD

B. For time

75x Squats

25x Pull Ups

20x Ring Dips

50x Squats

20x Pull Ups

15x Ring Dips

25x Squats

15x Pull Ups

10x Ring Dips

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. For time

75x Squats

25x Pull Ups

20x DB Push Ups

50x Squats

20x Pull Ups

15x DB Push Ups

25x Squats

15x Pull Ups

10x DB Push Ups

  • 80’s Theme for Friday night’s Sectional/Fittest in Burbank Challenge WOD! Now let’s get after it (those costumes, that is)
  • Stronger Faster Healthier products are moving quicker than ever…hurry and get it, the next batch won’t be in until May.
  • Remember, this coming Monday, our poppin 6:15am class is now our Poppin 6am class! See you all there!!!

IMG_7705But will CrossFit get me ripped??

Coach Tyler’s surgery is complete…he finally has his robot leg…it was a risky operation, but he was pretty sure it was worth it. Heal up well, buddy.

And now for some nutrition, from Coach Rane, titled, “Congrats, You’re Naive!”

“What About Agave Nectar?”

I get asked that a lot.  I see these bottles of garbage floating around the Whole Foods coffee bar, and witness an entire slew of swindled consumers shelling out good money for 100% Organic Agave Nectar to use as there champion-sweetener-of-health.

Please!  We’ll get back to this useless tequila by-product in a second, but first…

You’re probably better off just drinking the tequila… 

ALL SUGAR SHOULD BE REDUCED IN THE DIET, or ANY KIND!  This includes honey, maple syrup, fruit, agave nectar, etc.  Even vegetable juice is just concentrated carbs.  Stevia, eh, I just don’t think you should be training your brain to crave and require the “sweet flavor”.  You’re just setting yourself up for failure.  On a regular basis, ditch it all.  Have some from time to time (the real stuff, fruit, honey, maple…  not artifcial crap), just don’t make any sort of a habit out of it (unless you like diabetes, metabolic syndrome, gout, etc.)

If you’ve never watched it, check out “Sugar, the Bitter Truth” by Robert Lustig M.D.

It’s almost always that the people I see failing to regulate their appetite appropriately, are those keeping the stimulus of sweet in the mix (even the wonderful godsend of Stevia *cough, sarcasm* and especially an overabundance of fruit, especially juice).

Yeah, on Paleo we can eat fruit.  It’s “Paleo”, and it’s a better option than a Twinkie, or Coke, or a donut. But in its modern form, most fruit has been selectively bred to contain more sugar, and thus more fructose sugar.  It’s still gonna make you hungrier, it’s good at that, and potentially disrupt the way your body produces and utilizes insulin.  It’s good at that too.

Über-Simplified View of Fructose Sugar: Fructose does not release insulin.  Fructose is still a sugar.  Sugar in the blood (too much) is bad.  Fructose sugar stays in the blood longer, because it does not get pulled into the cells via insulin secreted from the pancreas.  Glucose, on the other hand, does secrete insulin, and gets appropriately cleared from the blood via insulin (when healthy).  All cells of the human body can run on glucose.  To a large extent, only the liver can utilize and process fructose, where approximately 30% of it gets converted directly into fat.  Fructose also has the ability to make you “insulin resistant”, where your body stops hearing the signal of insulin, thus leading to higher fasting levels of insulin (a bad thing).

However, consumption of large amounts of fructose can be deleterious and can trigger fructose malabsorptionmetabolic syndrome,[12]hypertriglyceridemia, decreased glucose tolerancehyperinsulinemia, and accelerated uric acid formation.[13][14][15]wikipedia sourced

This is part of the reason why High Fructose Corn Syrup (HFCS) has been so rightfully demonized.  Is it worse than rugar table sugar, yes.  Does this give regular table sugar a pass now, classifying it as somethign we should be consuming a lot of?  No.  It’s only “a better choice”, still not, by any means, a “good choice”.

This brings us back to Agave Nectar…

I think most people can follow the train of thought laid out above.  I think most people nowadays are on board that HFCS is something we should eliminate from our food supply, and avoid at all costs, regardless of how much other sugar they continue to shovel down the pie whole (It’s not your fault, it just tastes so damn good).  I see that trend  with the HFCS deal.  It’s a good thing.  So anything with a high fructose content, would be “bad”, right?  Okay, well…

Agave nectar consists primarily of fructose and glucose. One source gives 92% fructose and 8% glucose; another gives 56% fructose and 20% glucose. These differences presumably reflect variation from one vendor of agave nectar to another.[6][7]wikipedia sourced

And in case you were wondering, the end product of HFCS is only 55% fructose by volume.

Hmm, so it looks like by opting for the “healthy” Agave nectar you are at least getting the equivalent dose of fructose as you would be getting from HFCS, and most likely you are getting more (most brands tested range at the higher end – producers know sweeter is better on the pallet).

So where do we go from here?  Well, my best advice, stop fooling yourself that there is any sort of shortcut to eating anything “sweet tasting” on a gluttonously consistent basis.  Learn to love subtler flavors.  Savory herbs and spices.  Cinnamon, curry.  Sauces composed of healthy fats and oils.  Unrefined sea salt.  Pepper.  The taste of root vegetables like parsnips, carrots, and yams.  The flavor of a good grass fed steak or wild caught fish.  Do that, and you will most likely find better health.

Don’t let this scare you into some orthorexic crusade to banish all fruit from your diet, but I wouldn’t make it a staple food.  Treat it like, ugh, a treat…  Buy organic, local, in season.  Eat it preferably alone (if blood sugar isn’t an issue), so we don’t run into improper food combining issues.

As for the sweeteners:  Yeah, avoid HFCS.  Don’t be had by the snake-oil salesman on the Agave nectar.  Forget the Stevia, and just have some damn self control for a time being.  Train your brain to not crave sweets, and it won’t.

Keep one foot (or both) in the pool-of-sweets, and you’ll battle your hunger and insulin/blood sugar control forever.

Be Well,

Rane J.

Wednesday’s WOD:

All Levels

A. Skill Review for Friday’s WOD

B. For time

75x Squats

25x Pull Ups

20x Ring Dips

50x Squats

20x Pull Ups

15x Ring Dips

25x Squats

15x Pull Ups

10x Ring Dips

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. For time

75x Squats

25x Pull Ups

20x DB Push Ups

50x Squats

20x Pull Ups

15x DB Push Ups

25x Squats

15x Pull Ups

10x DB Push Ups

  • Here it is…WOD #3. Remember, we’ll be doing this WOD at every class on Friday, with judges & counters, but at 6pm…
  • It will also be 80’s Night! So come with your Game Faces on, because tonight will be totally radical.

IMG_7813Here are Volts & Vixens. Friday night @6pm we’ll be Neon. Be there.

Friday’s WOD

All Classes:

5 minute AMRAP

Squat Clean (165/110#)

& Jerk (165/110#)

Now, let’s get after it!