OMG Gym Math


We’ve all been there, and quite frankly, some of us live in the perpetual state of gym-math-confusion.  It’s okay!  Building strength isn’t a crazy mystery, the more you lift, the smarter you lift, the stronger you will get.  Often, when we are strength training at the box you’ll hear coaches say, “Start at 90% of your old lift and shoot for you last max at lift 3.”  How many of you actually adhere to this rule?  *Ahem* to all you dudes over there bench pressing. Continue reading

Sharing is great, but keep your cold to yourself

The start of the New Year also means the start of cold and flu season.

The good news for Crossfitters- regular exercise is one of the few ways consistently shown to reduce the incidence and duration of cold and flu.

But the bad news…. we will be sharing space and equipment and that can also lead us to easily share colds.

Its not the cold weather itself that gives us a cold- some bad naming here. Colds, the flu and the “stomach” flu are all caused by microscopic viruses. These viruses look to invade the cells in our nose/throat or stomach.

But virsues can’t walk or fly on their on. Instead they rely on us to spread them from person to person.

Coughing and sneezing can propel viruses up to a couple of feet. If you are unlucky enough to be that close to someone who has a cold and doesn’t cover their mouth, you certainly can have viruses delivered to you that way. When you breathe in what they cough out, the viruses has arrived at its destination.

Viruses actually use our hands as their preferred and much more common way to travel. When someone who is sick coughes or sneezes onto their hands or even just touches their nose, eyes or throat, the viruses transfer onto their hands and can live there for several hours. When those infected hands touch a bar, a rig or a door, the viruses transfer very easily and can survive on almost any surface for several hours.

There they wait until you- their next host- touches whatever object they are hanging out. They transfer to your hands and just wait for you to bring them to your nose eyes or throat where they set up shop.

It should be pretty clear then what we can all do to help prevent colds spreading around the gym.

1. Wash and hand sanitize every time you come in to the gym and even once or twice during workouts. Have you seen those great hand sanitizer stations Goose installed? Ask if you haven’t.
2. Clean bars and equipment after use- it’s the friction that kills the viruses so a quick 10 second scrub is what’s important.
3. If you are getting over a cold be even more aggressive about cleaning your hands and equipment AND don’t cover your mouth with your hands when you cough or sneeze…. Use your elbow pit to do a dracula cough cover.
4. Try not to touch your face/nose/throat during workouts… at least don’t use your hands.

And getting your flu shot helps too…. Its free at any pharmacy without a script and with insurance.
Just a last quick note. What about staying home when you are sick? It doesn’t hurt but probably minimally helps prevent spread. You are most infective BEFORE you develop symptoms of a cold. The smart viruses take advantage of the few hours to days before you develop symptoms to reproduce and spread…. Viruses are smart bastards! That’s why doing all of the above ALL of the time is so important especially during the winter.

The Big Fat Surprise


Review by:Katherine Martinko (@feistyredhair)
Living / Health
July 13, 2015


Author Nina Teicholz reveals how the past sixty years of low-fat nutrition advice has amounted to a vast uncontrolled experiment with disastrous consequences for human health.

“You may be making yourself miserable three times a day without purpose.” – Edward Pinckney, The Cholesterol Controversy, 1973

Fat, especially saturated, is good for you. With this rebellious statement, author Nina Teicholz wades into a decades-long debate over whether or not eating fat results in heart disease. Her new book, The Big Fat Surprise: Why Butter, Meat & Cheese Belong in a Healthy Diet (Simon & Schuster, 2014), is an eloquent argument for why North Americans should abandon the ‘low fat, high carb’ diet that’s promoted by the official USDA Dietary Guidelines and return to an old-fashioned diet featuring animal products. Continue reading

Is Grass-Fed Beef Worth It?

WHAT’S YOUR BEEF?  Grass-fed meat is harder to find, more expensive and harder to cook. Is it worth it? Elke S. Nelson, Ph.D. April 28, 2015  - See more at:


Here’s a great article originally written for The Box magazine and also featured on Yahoo! about Grass-Fed beef.

Grass-fed meat is harder to find, more expensive and harder to cook. Is it worth it?

No matter what diet you choose to follow, whether it’s Paleo’s no-grain, no-dairy, no-legume approach or the Zone’s balanced ratios of macronutrients or just a generally eat-as-healthy-as-you-can plan, it’s important to eat the highest quality foods. That often means organic fruit and vegetables, but when it comes to animals, where does quality come from?

Continue reading

Nutrition Challenge at CFF

Nutrition Challenge CFF

Click for more Challenge Details

Our Nutrition is the foundation for fitness and health. How can we expect to be better at our sport if we don’t fix our diets? Do you want to run on regular or premium fuel? You have the choice to put premium fuel in your body and this is what we want to teach you during the Nutrition Challenge.

The purpose of the challenge is to teach you the foundation of a healthy life style that you will take with you the rest of your life. We will work with you and find out your goals and then work with a dietitian to set your plan accordingly. The challenge will run for 6 weeks and will run through the CrossFit Open to improve your performance.

When you eat a healthy diet, you are fueling your body with the nutrients you need to perform. We want you to get the best results you can during the CF Open and will give you the guidelines to get you there. Your NUTRITION is the foundation for fitness and health. Let’s get you where you want to be!

You will receive a virtual food log, a set nutrition plan and will have access to communication whenever you need. You will be held accountable and you will see results. This is about finding the right plan for YOU! We want to get as much gym participation as possible and friends and family are encouraged to join as well!

Nutrition Pyramid

We will be offering prizes. Scotti, Justin and Paul will collaborate after the challenge is completed to assess which individual/s had the most positive lifestyle changes along with performance gains. The cash prize will be determined by overall participation…SO LETS GET AS MANY PEOPLE AS POSSIBLE!!

1st Place: Cash Prize
2nd Place: Free Month of CrossFit
3rd Place: Fairmount Sweatshirt + $50 Whole Foods Gift Card


Scotti Williams

Back to Basics: Posture and Why Things Hurt

“Back to Basics: Posture and Why Things Hurt” By Tyler Kleinhuizen, CSCS

Article from: here

Hey guys!  This is a really great article about the importance of posture and why some muscles and areas of your body tend to be more susceptible to pain and injury.


12478401_m“So, if I sit at my computer all day and roll my shoulders forward and hunch, the balance between the length of the upper back and the length of the chest and shoulder muscles are thrown off, not to mention our BREATHING. (lots of articles and videos exist on this subject). That means when I get to the gym to do my overhead squat, handstand pushup, pullup, pushup, press, or any upper body exercise, the foundation my body is working from with my upper body position is the one I provided it from my crumpled up cubicle-dweller or Neanderthal posture all day! My brain believes that shoulders rolled forward, neck forward, chest shortened and upper back over-stretched is the normal position it should maintain, so our misinformed muscles (which were not designed to work out of ideal biomechanical position for extended periods of time) become overly fatigued in areas or simply cannot keep up with the demands of our workout. The result: PAIN and RESTRICTED MOVEMENT.”

Check out the full article, it’s a good read.