Tuesday, December 25, 2007

Happy Holidays

I wish everyone a happy holiday season.

Remember, these are the times that we really need to keep our health-game in check with all the treats and meals you get to enjoy.

Just remember that we're all going to regret this come early January.

Thursday, December 20, 2007

Official WOD 2007 1220

"Run or Row 5k"

I rowed. My time was 21:54. Pretty good if ask me. Haven't done any cardio in awhile (I believe it to be my weakness) and after doing the 12 Days of CrossFit WOD I had to up it.

So here I go. "Slow and steady wins the race"

other benchmarks today - 500m 1:46 (Level II), 2k 8:30 (Level I), 6k 26:36 (Level I)


and then I also did 7 rounds of 3 weighted pullups, 5 strict, and 7 kipping pullups


Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts:
Deadlift, clean, squat, presses, Clean & Jerk, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

my current BMR

If, according to my Bod Pod results, my basal metabolic rate is 1600 and I take into account my "Active" activity rates, then my RDA is about 2700 kcal/day. If I am to go with a macronutrient breakdown similar to the Zone's CHO 30% Pro 30% Fat 40% then

Calories per Nutrient per Day:
CHO 810 kcal
Pro 810 kcal
Fat 1080 kcal

and if we take each macronutrient's kcal value (CHO 4g/kcal, Pro 4g/kcal, Fat 9g/kcal) then

Grams per Nutrient per Day:
CHO 202.5g
Pro 202.5g
Fat 120 g

Yesterday/Today I've only eaten probably around 2ooo kcal, but I had barely any protein today and I definitely feel it.

Someone please check my math to see if I did it correctly. I couldn't sleep because I kept thinking about the exact numbers.

My sleeping habits suck.

Tuesday, December 18, 2007

Update 1218

So this past Friday Tammy, Dom, Joe and myself went over to Coach Dave Werner's Level 4 CrossFit Seattle (longest name ever) to do his infamous "12 Days of CrossFit" workout.

Imagine if the "12 Days of Christmas" song's scheme was turned into a workout.

A one hundred yard Sprint

Two Bear-crawls and a one hundred yard Sprint

Three second Handstand, Two Bear-crawls, and a one hundred yard

Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprin

Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Brutal, right? I want to be like Coach when I grow up.

Sadly later that night was Janelle's birthday party, so I did the not-so-good-thing-for-my-body act of drinking more that I should've.

It felt like I was wearing a 50 lbs weight vest until Monday morning.

Today I went to see Zack at Emerald City Smoothie to try out his new toy, the Bod Pod. He allowed me to take the tests twice and these are my results as a 22 year old 5'6" male:

Weight 141.3 lbs
Fat 7.4% = 10.5 lbs
Lean 92.6% = 130.8 lbs
Estimated RMR (BMR) 1551 kcal/day
With my 'Active' Activity Level 2699 kcal/day

Weight 141.2 lbs

Fat 6% = 8.4 lbs

Lean 94% = 132.8 lbs

Estimated RMR (BMR) 1571 kcal/day

With my 'Active' Activity Level 2733 kcal/day

I was very hesistant at first because my "BF%" is on the verge between "Ultra Lean" and "Risky". I talked to Zack about it and he reassured that I'm fine and should be very happy with the results as it's the lowest he's seen thus far. He's had the Bod Pod for about 2 months now. I'm just happy because it describes my rating as "Fat level sometimes found in elite athletes". YEAH BUDDY!

Met up with Adrian and we stopped by some of the local Firehouses and also the North SPD Precinct and let them know they need to workout with us! We also looked at the "Fight District"- hopefully you'll hear more about that sooner than later.

Around 1830 we had our weekly Tuesday workout (thanks to Tammy and Jessie who came out). I just finished up with 'Fran' (see Foundation Fitness) and although I PR'ed, my CNS is all fugged up now.. I'm shaking a bit. And by a bit I mean a lot.

Tomorrow at Noon, Adrian, Hunter and myself will be getting a good workout in. I still owe the weighted pullup WOD and the 400 m lunge WOD. Tomorrow HQ's WOD is a new Hero workout named 'Badger'. Rest in Peace Cheif Mark Carter

Thursday, December 13, 2007

Sucking at Squats

I was not in the right mood yesterday for a squat workout. Not even with our new rack.

Our new squat rack!

Regardless, Mike and I headed at it. I missed a lot of lifts and didn't feel strong at all. Mike persisted through and did very well for his first time going heavy. Halfway through my sets I decided to go with heavy Overhead Squats (article by Dan John), so I did.

Mike's butt-winking squat

Squatting 116kg/255lbs

OHS 5xBW (66kg/145lbs)

Now if I could get to Overhead Squatting my bodyweight 15 reps, I'd be in Level 4. But I had a very crappy time.

Monday, December 10, 2007

[video] Power Thirst


Monday, December 03, 2007

[article] Cooked Fats Lead to Cancer

Suprise, suprise- another piece of news stating the more processed (in this case, cooked in fats) foods you eat, the higher chance of disease

Cooked fats' linked to cancers.

courtesy BBC News


Discipline is the bridge between goals and accomplishment.
- Jim Rohn

A big shot is a little shot that kept shooting.
- Anonymous

Failure is only the opportunity to begin again, this time more wisely.
- Anonymous

Don't ask for a light load, but rather ask for a strong back.
- Anonymous

Obstacles are those frightful things you see when you take your eyes off your goals.
- Anonymous

Our greatest glory is not in never failing, but in rising up every time we fail.
- Ralph Waldo Emerson

The secret to happiness is not in doing what one likes to do, but in liking what one has to do.
- Anonymous

Tell me and I forget; show me and I remember; involve me and I understand.
- Anonymous

Willing is not enough; we must do. Knowing is not enough; we must apply.
- Bruce Lee

"Use no way as way; use no limitation as limitation."
- Bruce Lee

"The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
- Vince Lombardi

"Once you learn to quit, it becomes a habit."
- Vince Lombardi

"Perfection is not attainable. But if we chase perfection, we can catch excellence."
- Vince Lombardi

"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor."
- Vince Lombardi

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."
- Vince Lombardi

"If you'll not settle for anything less than your best, you will be amazed at what you can accomplish in your lives."
- Vince Lombardi

"It's not whether you get knocked down, it's whether you get up."
- Vince Lombardi

The greatest accomplishment is not in never falling, but in rising again after you fall.
Vince Lombardi

A man too busy to take care of his health is like a mechanic too busy to take care of his tools.
- Spanish Proverb

Wisdom is to the mind what health is to the body.
- Francois De La Rochefoucauld

He who enjoys good health is rich, though he knows it not.
- Italian Proverb





Friday, November 30, 2007

New Look + Summer Pictures

Like the new look? I might change it back to Black, but we'll stick with Blue for now. Big thanks to Francis for the photography. I'll be posting random pictures from the summer like I said I would

Jessie learning the KB swing

Thursday, November 29, 2007


sorry Holly! here are your times

11/12 Fran
10:19 Thruster 35lbs, asst. Pullups

11/19 Dirty Thirties (Filthy Fifties mod)


[video] B2B Tabata Squats

this is awesome.

i'm going to throw these into my workout today. i'm doing the CrossFit Total and then hitting the squats hard WHILE RESTING IN THE DOWN POSITION!

yay i'm going to die

Wednesday, November 28, 2007

Bruce Lee

Earlier today was the birthday of one of my biggest influences, Bruce Lee.

I paid my respects at his gravesite today. Felt strong during my workout too.

Rest In Peace.

Saturday, November 24, 2007

"Sometimes killing a fly with a sledge hammer is entirely appropriate. It doesn't make the fly any more dead, but the rest of the flies sure sit up and take notice."
- Major I. L. Holdridge, USMC, by way of Sgt. Frank C. Ollis, USMC

Sunday, November 18, 2007

random quotes

"It is not good enough to have muscle, you must use it!" - Pavel

"Eating alone will not keep a man well; he must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health... And it is necessary, as it appears, to discern the power of various exercise, both natural exercises and artificial, to know which of them tends to increase flesh and which to lessen it; and not only this, but also to proportion exercise to bulk food, to the constitution of the patient, to the age of the individual..." - Hippocrates, Regimen

"For strength and stability, it is necessary to have the feeling that the line connecting the navel and the anus is as short as possible" - Masatoshi Nakayama

"Machine training is often hyped as the thing to do for beginners because free weights are harder to control. The novice beginner must be taught from a base of mobility to progress to stability, just as an infant learns to stand by moving, staggering and exploring the environment"

and again, just because I love this quote

"You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about one-tenth of the available strength of our bodies and less than that of our minds. - General George Patton

Thursday, November 08, 2007

Friday, October 19, 2007

[article] Aerobics: The Aftermath

an article in The New York Times, by David Sheff

"OLIVIA SIEMENS, in a shiny blue Speedo swimsuit and with goggles pinching her forehead, climbed out of the pool and draped a towel over her shoulders. Before she walked (stiffly) toward the women’s locker room at the Koret Center at the University of San Francisco, she complained: “Swimming is just about the only exercise I can do these days. I’m a fashion victim — the fashion of aerobics.”

Mrs. Siemens, 54, a jewelry designer in Berkeley, Calif., said she often took as many as six aerobics classes a week in the ’80s when, she said, “aerobics was new and everywhere and my friends and I all did it with a vengeance.” Sipping a drink from Jamba Juice, she added: “I was jogging in place with Jane Fonda. I did my jumping jacks and high knee lifts with Richard Simmons. I twirled my arms and punched the sky while hopping on one foot to the music of Olivia Newton-John. It was supposedly all about staying in shape, but look at me: I can hardly walk.”"



Thursday, October 18, 2007

CrossFit Observations

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:

1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

Thursday, October 11, 2007

workout 1011

Military Press - 1 rep (or 3 push jerks)

Burpee Broad Jumps
20m x4

21-15-9 reps of:
KB Snatch (1 pood) L&R
L-Sit Pullups

Time: 15.11

Tuesday, October 09, 2007

workout for Matt & Shakira

For Time:

100 Squat
75 Hip Ext
50 Sit Up
25 Push Up

post times to comments..


Sunday, October 07, 2007

[discussion] Antibacterial Product Usage

please read this article from one of the best health blogs around

READ THIS ARTICLE from one of the best health blogs on the internet, Modern Forager.

i've said it before. stop using so much antibacterial products because it doesn't allow your immune system to build up ANY immunity to everyday "risks" putting you at a greater advantage to fall ill.

yea. stop using that stuff.

Thursday, October 04, 2007

workouts 1004

first off, a quote.

"You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about one-tenth of the available strength of our bodies and less than that of our minds."

-General George Patton

now onto the workouts!

14:00 to 15:00

5 minute Treadmill warmup

75# military press x10
75# overhead squat x10

65# snatch x6
50# db snatch x6 each

80# single arm/leg sldl x6 each

body hamstring curls x10

rolling v-ups x30

2.5# external rotation @ 90degree abduction x 30

120# v-grip lat pulldown x 10

140# " "





5 pullups
10 pushups
15 squats

as many rounds as possible in 20 minutes.

Andrew 17 rounds, 5 pullups, 7 pushups

Mike 16 rounds

Wednesday, October 03, 2007

workout 1002

30 squats
bearcrawl 50m
60 oh bb lunges (me 45, holly 20)
30 pushups
handstand walk 25m (me)/walking sumo squat (holly)
60 oh bb lunges (me 45, holly 20)
sit up & back extention ladders (10-9-8...3-2-1)

Tuesday, September 25, 2007

Greenlake Workout 0925

Run from "Base" to the Pullup Rings (near the Stadium) w/ random exercises along the way:

Movement Patterns (high knee pull, short skip, buttkickers, lateral shuffles)
Pullups/Jumping Pullups
Good Mornings

we took it EASY

participants: Holly, Dave (NEW), Tammy, myself

Saturday, September 22, 2007

workouts 0918, 0921


10 minutes:
1 pood KB swings
= 209 swings.

not good enough!


CF Warm-Up
*OHS was w/ a 45lb olympic bar

plus Deadlifts @ 135, 185, and 225 for 10 reps each

Wednesday, September 19, 2007

workout 0918

did some KB swinging! 210 swings in 10 minutes. not good.

went to greenlake and since i didn't see anyone, i longboarded around the lake

later, i put mikey through a workout that looked something like:

25 squats
30 kb deadlifts
30 kb sldl
20 dips
10 pushups
x 3 rounds
15 one-arm rows x4

Monday, August 27, 2007

greenlake tomorrow


6pm @ the North End west of the kiddie pool


pictures from one of the summer tuesday workouts will be posted tomorrow!

Friday, August 17, 2007

GRAND OPENING: Level 4 CrossFit Seattle

Sunday August 26, 2007

Level 4 CrossFit Seattle (formerly known as CrossFit North) is celebrating their completion of the new facility in Fremont on the corner of 8th and Leary Way.

come join the festivities as Coach Dave Werner explains his Athletic Skill Levels (1-4), try out your CrossFit Total (Back Squat, Military Press, and Deadlift), and a free introductory workout

i'm planning on going. who wants to come?


Monday, August 13, 2007

[article] The Endless Search

from RossTraining.com


The Endless Search

By Ross Enamait - Published in 2007

Have you ever pecked away at the keyboard, hoping a late night Google search would uncover a hidden gem among countless articles? You search high and low, hoping and hoping that you will find the missing piece to the puzzle. How can you improve your conditioning? What is the secret? Where is it hiding?

The endless search continues, until now of course… And before you close this article out of disgust, let me assure you that I don’t have the hidden gem, as it doesn’t exist.

Conditioning is a simple subject. I will not mislead you and pretend that I have a top secret discovery waiting to be revealed. There is no such thing, and never will be. The wheel has already been invented, so let’s not reinvent it.

Conditioning programs can be complex or crude in terms of equipment. It does not matter. The most important aspect to any conditioning program is you. You get what you put into it. Regardless of the workout or equipment that you choose, it is you who must put forth the effort. The tools that you choose are nothing more than a means to an end. Equipment will not change the equation for success, as the most important variable will always be you. Many athletes tirelessly search for new breakthroughs, yet never take the time to look at themselves. Will a new piece of equipment or new routine really change your work ethic? How hard do you train? How bad do you want it?

Think of the amazing athletes that have come before us. These athletes thrived on the basics, so perhaps the only real secret is that the basics do work. The best idea is not always a new idea, but rather a reminder to stick with what works and what has always worked. Often times, it is more useful to weed out bad ideas, rather than looking for new ideas, therefore leaving us with only good ideas.

Don’t waste time hoping for the latest and greatest system to be created. You will be waiting for something that never happens. Remember that old saying, “If it isn’t broken, don’t fix it.” Never abandon everything that has worked, in place of something that is new and unproven. Many new ideas are dreamt up as a way to differentiate the idea creator from others, but who is to say that a new idea can replace all of those successful methods that have come before? Perhaps the best program is not new, but rather a system based on proven techniques, some old and some new.

Man has exercised his body since the beginning of time. Every now and then, there will be new twists to old ideas, and even a few novel ideas that change the way we think, but the fact remains that exercise must not be complex or radical to be effective.

With all of the science and research available to us, it would make sense that all athletes are highly conditioned in today’s era. Unfortunately, this is not true. Athletes continue to fail because of poor conditioning. Fatigue still influences the outcome of many sporting events, even at the highest level of competition.

It has been said that knowledge is power, but knowledge without action means little. You may know how to train, but if you never apply your knowledge to action, your knowledge has been wasted. As Napoleon Hill once said, “Knowledge is only potential power” and as we know, most athletes fall far short of their potential.

Extraordinary athletes do not become extraordinary with an ordinary effort. The extraordinary push the envelope, surging past commonly accepted boundaries. They disregard those limits hypothesized by critics, and even fellow athletes. The extraordinary refuse to accept failure. They set high goals, often considered unrealistic, and never give up until achieving these goals.

We would all achieve much more if we stopped believing in the word impossible. The body is much more capable than most realize. Unfortunately, there will always be critics who spread doubt, perhaps to comfort their own lack of achievement. My advice to you is simple. Put the work back in workout. You are ultimately responsible for your own success. Time is limited, so don’t waste your time searching for something that you will never find.

Knowledge is important, and always will be, but don’t let your pursuit of knowledge stand in the way of action. While many waste time searching for secrets, there are others who stay busy training. That extra set, that extra exercise, that extra practice session, and the extra effort that you put forth each day when everyone else has packed up, is what will ultimately separate you from the rest.

Lewis Cass once said that “People may doubt what you say, but they will believe what you do.” I keep these words in the back of my mind each day. Yes, I remain open to new ideas, actively pursue new research, and continue to experiment with new protocols, but regardless of what science reveals to us, the most important lesson remains fixed. Your success depends on your efforts, and only you can decide what kind of effort you put forth.

I understand the importance of knowledge, as knowledge guides action, but it is action that takes knowledge and makes it special. I don’t fault anyone involved in the endless search, but there must be balance between the time spent searching for new methods and the time spent applying proven concepts. I too strive to always improve my methods. Yet, no matter what I am testing or researching, I never stray too far from the fundamentals. Yes, we can always spice up the basics with a new twist here and there, and hopefully, every now and then we will in fact discover a new concept. If and when this happens however, don’t abandon everything in place of this idea. It’s useful to tune up the engine, but rarely will you need to replace it.


read more.

Tuesday, July 24, 2007

Some Food For Thought

• If your food has a wrapper or a box, chances are it isn't good for you.

• If your food has ingredients you can't say, chances are it isn't good for you.

• If your food makes a claim that it's healthy, chances are it isn't good for you.

• If your food comes pre-seasoned, chances are it isn't good for you.

• Lastly, if your food makes any claims about fat loss, chances are it isn't good for you.

Monday, July 23, 2007

The Slight Edge [excerpt]

from The Slight Edge by Jeff Olson.

The Slight Edge and Your Health

Tell me what you eat and I will tell you what you are.
- Jean Anthelme Brillat-Savarin

They say "the way to a man's heart is through his stomach." I don't know about that, but I do know this: that is the way to his destiny!
Health is one of the great riddles of existence. The foundational importance of everyday health is one of the most commonly known truths of human existence, and at the same time, it is also one of the most commonly and blatantly ignored. Everyone knows that "if you don't have your health, you have nothing." Our language is brimming over with related figures of speech.:
At least you have your health.
You're only as old as you feel.
An ounce of prevention is worth a pound of cure.

Of the three "self-evident, inalienable rights" that ring from the American Declaration of Independence like a trumpet fanfare-"Life, Liberty and the pursuit of Happiness"- the first, without which the other two are irrelevant, is Life. And the most basic condition for the free, unencumbered experience of Life itself is health. There is nothing more basic than health- and there is no area of life where the Slight Edge is more vividly in operation, working either for you or against you.
That is perhaps your most important choice, day by day and hour by hour: whether to let your eating and physical activity build your fondest dreams- or dig your grave with your teeth. Hamlet wondered, "To be, or not to be?" You get to ask yourself that-and answer it-with every meal.

read the introduction to The Slight Edge.

"Buying Organic Without Breaking the Bank"

from Yahoo!:

Buy Organic Without Breaking the Bank

by Kelli B. Grant
Wednesday, July 18, 2007
provided bySmartMoney.com

Organic foods may be healthier for you, but they can have a sickening effect on your wallet.

Produced without pesticides and other chemicals, organic produce, meat and dairy products can cost 50% to 100% more than their conventional counterparts, says Urvashi Rangan, a senior scientist and policy analyst with Consumer Reports' Greener Choices1. Despite those mark-ups, studies touting the health and environmental benefits of organic foods have made them more popular than ever before. More than 70% of consumers have at least one organic product on their shopping list, according to market research firm Hartman Group.

Here are five tips for going organic for less:

Set some priorities

You'll get the most bang for your buck by buying organic apples, beef and spinach. That's because the conventional counterparts to these foods are laden with pesticides and potentially harmful additives (see chart below). Produce like papayas, bananas and broccoli require less pesticide to grow, thereby retaining little to no residue after washing. (The peels on bananas and other tropical fruits further reduce your exposure).

Also, read the label. Seafood, cosmetics and cleaning products can be labeled "organic" without having to face the same requirements that the USDA imposes on vegetables and meat. "There is no system, no real oversight," warns Kimberly Stewart, the author of "Eating Between the Lines: The Supermarket Shopper's Guide to the Truth Behind Food Labels." You'll pay premium prices with no guarantees.

More from SmartMoney.com:

• Stopping Junk Mail is Easy, and Good for the Environment

• The 4-Cylinder Solution

• Weight Loss Web Sites

Consider your alternatives

Prices on organic meats, eggs and dairy products can be some of the most exorbitant. The culprit: A lack of the organic feed for the animals, says Stewart. So if you can't stomach prices for organics, consider antibiotic- or hormone-free foods. While the animals may have eaten regular feed, they meet the other half of organic requirements — no hormones or antibiotics. At online grocer FreshDirect, a half-gallon of Horizon organic milk is $3.99, while the same size Farmland antibiotic-free milk is $2.19.

Organic goes on sale, too

Conventional discount shopping wisdom also applies to organic goods. Grocery stores frequently put organic foods on sale, so keep an eye out for coupons or discounts advertised in their circulars. Shop Rite's July 15-21 circular, for example, touts organic bananas for 69 cents per pound (the same price as conventional ones) and organic Stonyfield Yogurt at 10 for $6.99 (a break of 19 cents each off the usual price of 89 cents).

Also, buy fruits and veggies that are in season. Pricing becomes much more competitive during those times. At Whole Foods, a six-ounce container of raspberries is currently $3.49 whether you go organic or not. Meanwhile, a 16-ounce container of conventional strawberries is $2.99; for organic, just 50 cents more.

Turn to local farmers

Your local farmers' market can be a great place to buy organic food. That's because a combination of seasonality and competition helps keep prices down, says Rangan. At New York's famous Union Square Greenmarket, organic and conventional tomatoes were both recently $1.50 per pound.

Another option: community-supported agriculture programs, or CSAs. For a fee, you'll be supplied with fresh, organic produce on a weekly basis throughout the growing season. Quiet Creek Farm in Kutztown, Pa., for example, charges $600, or roughly $23 per week, for enough produce to feed three to four people. Depending on the week, you might get broccoli, peppers, zucchini, melons, strawberries, herbs or any of the other 40-plus organic items the farm produces. (To find a CSA near you, click here2 or here3.)

Consider generics

Supermarket chain Meijer has Meijer Organics, Giant Eagle has Nature's Basket and Publix has GreenWise Market. Many supermarkets are adding organic lines to their private labels, a move that allows shoppers to buy organic at significant discounts over big-name brands, says Teri Gault, founder of The Grocery Game, a program that helps consumers match manufacturers' coupons with store sales. At Safeway, a 20-ounce bottle of store-brand O Organics ketchup is $2.45, a steal compared with the 15-ounce bottle of Heinz Organic at $3.79. Considering price per ounce, you'll save 49%.

Read original article here.

Sunday, July 15, 2007

Update 0715

regarding this Tuesdays Greenlake Workout (@ 6pm) i have but one word for you: "Roadwork"


and speaking of the outdoor workouts, how does Sunday around Noon work for everyone who can't quite make the Tuesday evening workouts?

Let me know!

Friday, July 13, 2007

[article] Processed Sugars

from Paul Chek's website: A Sweet Challenge

A Sweet Challenge
by Rico Caveglia

Almost everyone loves the sweet taste of sugar. With 115 million tons of sugar currently being produced each year it seems we have quite a craving for the sweet stuff. So why do we crave it and why is it now commonly thought to be the food we most need to eliminate?

Why do we crave sugar?
When primitive man found something sweet in nature such as a berry, he quickly learned that it was safe to eat. It is nature’s way of letting us know whether something is edible or not, sweet is good, bitter is not. And of course now we know that most foods that contain sugar in their natural state such as honey and fruits are healthy for us.

We naturally gravitate to something sweet when we are really hungry because sugar digests very quickly and satisfies our hunger very quickly.

Studies have also shown that sugar acts similar to addicting drugs like morphine to produce opioids in the brain. Opioids produce the feelings of pleasure and satisfaction and thus can become addictive.

When food manufacturers figured this out they began producing sugar laden foods, especially foods for children. And of course sweet foods and candies are normally given to children as a treat, or as a reward, or just to quite them down. The result is most people are hooked on sugar when they are just a small child.

What’s wrong with eating sugar?
The average American now eats 158 pounds of sugar every year. If my math is correct that is an extra 800 calories per day from pure sugar, which equates to approximately a weight gain of one pound every 5 days. Wow, no wonder we have an obesity and diabetes epidemic in America.

If you do a search on Google about the harmful effects of eating processed sugars, you will find more than 6 millions links. That I would say, gives us a pretty good idea that sugar and all of the artificial sweeteners may not be so good for us.

In this short article I don’t have room to go into all of the many health problems sugar causes, or the details. I just want to point out a few of the primary problems resulting from excess sugar consumption:

Obesity. Too much sugar in the body can’t be processed or utilized so it gets stored as fat.
Diabetes. Excess sugar in the blood causes too much insulin to be released which eventually leads to hypoglycemia and diabetes.
Poor immune function. Excess sugar depletes vitamins and minerals stores in our bodies thus weakening our immune systems, contributing to degenerative disease.
Sugar also can disrupt our hormonal systems, causing allergies and many other malfunctions.
In addition sugar plantations worldwide have caused widespread destruction by ruining the soil and trees of their surrounding environment.
If you would like more information on the problems related to excess sugar consumption, read Dr. Joseph Mercola’s new book “Sweet Deception”.

What to do?
If you would like to greatly improve your health and energy levels and avoid serious problems in the future, the elimination of most processed sugars in your diet is essential. The best way of course is to eat mostly natural real foods and avoid most processed, packaged foods that contain added sugars. The following are most of the added sugars you want to avoid: white sugar, brown sugar, cane syrup,Sucrose,Glucose,Dextrose,Fructose,Sucanat,Turbinado sugar, Beet sugar, High fructose corn syrup,Maltose,Xylitol,Sorbitol,Mannitol,
Erythritol, Aspartame, Saccharin, Nutrisweet, Splenda,
Cyclamate, Sucralose and Acesulfame-Kneotame.

You basically want to avoid any sweeteners, especially the artificial ones which are made of toxic chemicals and can create a whole list of other problems. Remember most packaged foods contain sweeteners along with other additives that you want to avoid. Learn to read labels; there are many natural food products that do not contain additives and simple sugars.

What’s sweet to eat?
As always get your sweets primarily from natural sources like fruits. Raw honey, pure maple syrup, brown rice syrup, molasses, barley malt, Stevia and Agave are some natural sweeteners that are ok in moderation. It is not however necessary to eat any natural sweeteners as you get plenty of sugar from fruits, starches and grains in your diet.

Other Good Ideas
If you feel you are addicted to sugar, are obese, have diabetes or any serious disease, consult with a qualified health care practitioner such as a naturopathic doctor or nutritionist. They can develop a personalized program of detoxification and proper diet. The program in the book “Lick the Sugar Habit” by Nancy Appleton can also be very helpful for most people.

If you have school children organize your local PTA to get candy, sodas and all junk foods out of your school. Sugar overload is a major contributor to Attention Deficit Disorder and hyper activity among children. It’s our responsibility to take care of our health and of the health of our children, so take action and just say no to sugary processed foods.

It’s also important to be aware that everything that shows up in our physical body begins in our mental/emotional body. If you are addicted to sweets perhaps you aren’t allowing enough sweetness and love to come into your life from others. Take classes, read books or get some counseling on how to love yourself, love your life and create more fun and joy in your life.


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Saturday, July 07, 2007

Update 070707

don't forget! every tuesday @ 6pm at the north end of Greenlake! Free group workouts! bring friends! and be ready to sweat!

new workout to try (a Filthy Fifties modification)

Dirty Thirty: Vaughn

KB Swings (1 pood)
Box Jumps @ 24"
Military Press @ 30#
Military Press @ 30#
Box Jumps @ 24#
KB Swings (1 pood)

Tuesday, June 26, 2007

Children & Personal Trainers

props to Shannon for this article from KOMO 4 Seattle


By Associated Press

DALLAS (AP) - Nearly a million American youngsters, some as young as 6, rely on personal trainers to shape up, lose weight or improve in sports, according to figures from the nation's leading sports club association.

Many parents, worried about their children's weight and fitness, say working with a trainer motivates their kids and helps build confidence. So they are willing to spend the $40 to $60 an hour that trainers generally charge.

"We are seeing children that are out of shape where their parents realize the exercise program needs to be safe and effective," said Joe Moore, president of International Health, Racquet and Sportsclub Association. "A personal trainer is a good way to make sure that the criteria are met."

The Boston-based group's latest figures, from 2005, show that 824,000 children between the ages of 6 and 17 use trainers - a figure that accounts for about 13 percent of trainers' clients.

With many high school students not getting exercise at school unless they play a sport, more parents are turning to trainers to help their children stay fit, said Carla Sottovia, assistant fitness director at Dallas' Cooper Fitness Center.

More than one-third of American children are overweight and experts warn of future health problems ahead from diabetes to heart disease.

Kathleen Ballew decided her 7-year-old son, Jordan Sims, who will begin second grade in the fall, could benefit from some one-on-one time with a fitness professional. She had noticed he needed help with balance and coordination in soccer and karate. She'd also observed he was reluctant to do things kids normally do, like climbing on park equipment.

"I also just want to get him in the habit of making exercise part of daily routine," said Ballew, who described her son as just a little overweight. She fears it's something he'll have to struggle with as he grows up.

Since Jordan began working out at Baylor Tom Landry Fitness Center in Dallas with a trainer about a year ago, he moves more naturally and confidently, his mother said.

His trainer, Lauren Jacobson, works with about half a dozen kids under 18. She said she's noticed that training helps build confidence and a sense of accomplishment, along with helping kids get in better shape.

Zachary Edgerton, 18, who graduated this spring from a Dallas-area high school, has been working out with a trainer since his sophomore year.

He was in the middle of doing a makeover on his body after he began jogging as a 5-foot-2, 210-pound eighth-grader. By the end of his sophomore year, he'd lost about 60 pounds. Edgerton, who saw a trainer for a time during middle school, decided training was a good way to get more toned.

"I was done being a fat kid and I wanted to get in shape and feel good," said Edgerton, now 5-foot-7 and 165.

Dr. LeAnn Kridelbaugh, a pediatrician and nutrition specialist at Children's Medical Center Dallas, said that if parents have the resources for a personal trainer and their teen wants to do it, having a set appointment can be a good motivator to exercise.

"If you have the money and you feel that your late adolescent is going to get in shape and be more fit by using a personal trainer, I don't think that most pediatricians would have a problem with that," she said.

She cautions though that for children who have not yet reached puberty it's important that the trainer know how to work with kids whose bodies are still developing.

Kridelbaugh also points out that kids can get the exercise they need on their own by swimming, riding bikes, jumping rope or taking walks with their family. And something as simple as playing catch can improve coordination, she said.

"They can probably accomplish just as much with a motivated parent, playing games," Kridelbaugh said.

It's important that it be fun, she said.

Parents don't always find that easy to do, however. Kathleen McGowan said she's been impressed by the variety that her 13-year-old daughter's trainer puts into their workout sessions - something she doesn't think she would be able to do.

"It's unpredictable, which makes it fun," said McGowan.

After a recent fast-paced, 30-minute workout, daughter Katie McGowan's face glows with a wide smile and rosy cheeks.

"You're doing something to make yourself healthier and it's a really good feeling," she said.

The teen, whose twice-a-week training includes stretching and lifting weights, began working with a trainer this spring.

Katie McGowan said that before she began training, she occasionally worked out on a treadmill at home and sometimes played tennis. She also enjoys swimming.

Now, along with her training sessions and other activities, the soon-to-be eighth-grader stretches and works out a home.

Kathleen McGowan said the training sessions give her daughter's activities not only another dimension, but also add structure.

"I think it's made the whole concept of healthy living fun, as opposed to a chore," she said.


Read the original article.

Friday, June 22, 2007

Weight-Loss Pills

I don't know too many people who read blogs (including this one), but I regularly check out Ross En's blog and he recently put up this article. I'll add my thoughts about this all later.


Weight-loss pills fly off the shelves in New York
June 20th, 2007 | Category: The Blog
It looks like pill makers will make a killing off the new non-prescription weight loss pill Alli.

Pills fly off the shelves

As stated within:

A pharmacist at Windsor Pharmacy in Midtown Manhattan, Maha Omar, said the store initially bought 10 boxes of Alli, but reordered about two dozen more on Saturday after initial demand was strong. The store has sold about 20 boxes, each of which includes a month’s supply.


Now, we can all criticize the pill manufacturer for misleading the consumer to believe that these pills are the silver bullet, but can you blame them? These pill manufacturers are simply supplying the market with a product that is demanded by the consumer. Our society is lazy. Pill popping is here to stay. No one wants to work for anything.


This story reminds me of a trip to Walmart that I made last year. I needed to pick up a few 45 pound plates. I head to the exercise section and it looks like a ghost town. The free weights are covered in dust. I grab 4 x 45 pound plates and load up the shopping cart. I then head to checkout at the other end of the store. On my way, I pass by the vitamin and diet pill section. There are FOUR obese women all huddled around the diet pills. Each woman is trying to squeeze her way in to grab one of the last bottles. I wish I had a camera. These women are literally bumping in and off of each other, all trying to get their hands on a bottle of diet pills.

Meanwhile, the exercise equipment at the other side of the store is deserted. All you’ll see in that department is a thin coat of dust.

My trip to Walmart told me a lot about our world today. It’s a damn shame.



read more

Friday, June 08, 2007

[video] Steve Cotter - Kettlebell Demo


Vertical Farms

in the pursuit of living longer and healthier, we have to wonder what the future holds for us.

in a recent article i read, i was exposed to vertical farms or living skyscrapers. wonderful idea, amazing concept.

if i could, i would own one. and i'd put a gym in it.

read more:




Monday, May 21, 2007

[video] Rowing Technique

check out this animation of one person's opinion on rowing technique


Sunday, May 20, 2007

Indian Clubs

Clubbells aka Indian Clubs!

great pictures and diagrams. now if i could only find one or two to play with..


if the weather is decent this Wednesday (05/23) afternoon, expect a big group workout at Greenlake. more details to come

if interested, reach me at ABueno@gmail.com

Modern Day Gyms

from the February CF Journal:

"The big-box health club industry at large is the concentrated, stinking, gelid mass of the sum total of this silly bullshit. The industry-standard floor configuration is 55 percent of the space in treadmills and the latest fashion in "cardio" equipment. Closing The Sale is the only valued expertise on the staff. Deadlifts and chalk are prohibited, sweating is discouraged, and noise is considered offensive. Squats and presses are understood to be Smith Machine exercises. There is probably a wrist curl machine. The two-year contract sticks it all together."

- Mark Rippetoe, C.S.C.S. & owner of Wichita Falls Athletic Club/CrossFit Wichita Falls


Although I am that young 'kid' in the polo at Gold's, I understand the difference and importance of training for health versus training to look "toned and sexy". "Form follows function"- your body will look more athletic the more athletic you become. I agree with the quote above how most facilities will boast about what equipment they have and to follow whatever is currently hot in the fitness & health world.

We've known for ages how to lose fat and stand more straight. Science has proved it too many times. People are just too lazy to get it done because it takes a lot of time and more importantly, a lot of dedication.

Gym chains primary goals is to keep their membership quotas up. They could care less that you've had back problems for ages, they just want your monthly dues. Costs used for equipment forfeit quality for staff resulting in high turnover rates, in turn lowering success rates for clients. These clients end up not wanting to continue in exercising and fall off back into the unfit population. It's a great business, but it shouldn't be classified within the Health & Fitness category.

So how do we change the public perception of gyms? With education. Word of mouth from a group of people who have seen the changes that stick. Leading by example. Showing more that doing something, and more importantly, doing something right yields the results you've been looking for. Big-box gyms are great for those who already know how to workout, but for the beginning novice, exposure is key.

Not everyone does what's best- only smart ones do.

Wednesday, April 11, 2007

[video] Squats

as most know, I swear by the squat. it IS the king of all exercises.

watch this CF video about air (bodyweight) squats.

there is no discussion about toe-to-knee relation, but the more advanced you become, the more your knee can approach your toe. you have adequate strength in the knee joint to compensate for.

Windows Media Player or Quicktime

click to play or right-click to download

Monday, April 09, 2007

Food For Thought

excuse the pun.

The Paleo Diet

"Paleolithic-type diet in modern times: if a food item resembles one that can be found in the wild, obtained with bare hands or simple tools, and ingested immediately without cooking, processing, and by simple preparation (i.e., peeling, cracking, washing, etc.), and cause the consumer no ill effects either during or after consumption, then it can be considered edible, and therefore permissible to eat. Any food meeting this standard can then be cooked and prepared by the simplest means as practical and consumed in modest quantities. Food exclusions comprise those introduced in the human food supply late in the course of human evolution, in particular after the invention of agriculture about 10,000 years ago: cereal grains, legumes and dairy products."

Read more.

Sunday, April 08, 2007

Happy Easter

enjoy your holiday but make sure you don't overindulge on eating today.. and not too much candy!


workout/trick session today

Greenlake, 2pm
the grass area behind the kiddy pool across the street from Zeek's Pizza

contact me for more info


"Don't ask for a light load, but rather ask for a strong back."
- Anonymous

Saturday, April 07, 2007

"Smile and Look Alive!"

Nathan's and Elizabeth's Workout


Wall Ball Shots (12# Nathan, 6# Elizabeth)
Push Ups
Hip Extensions on Ball
Jumping Jacks

Nathan 84
Elizabeth 81


Dan and I have been tricking at the field on 90th and Wallingford the past week or so in an attempt to bring back the tricking crew known as the 'Gymnasties'. It's just been the two of us for now, but I've been letting other people know. Outdoor workouts are a nice change of scenery and are VERY refreshing.

So yesterday Dan, Adrian, Tammy met me at Greenlake for a session and it went pretty well. We ran through movement patterns, some basic gymnastics drills, and tricking skills (the 540 Kick). Later we moved onto Kettlebell work with swings, swings + chest taps, cleans, etc.

We're planning on having more outdoor group training sessions on a weekly basis, more if the weather is generous. Feel free to join and bring a friend or two, but be prepared to get dirty and sweaty!

Stay posted! I'll notify y'all with dates and times. You're gonna have to call me to find the location as I'm sure it'll constantly change. Leave a comment if you're interested in joining the fun.


workout: "Kristina"

20 Pullups
50 Situps
30 KB Swing (1 pood)
15 Pushups
40 Squats
500m Row
40 Squats
15 Pushups
30 KB Swing (1 pood)
50 Situps
20 Pullups

for time.

Tuesday, April 03, 2007

"You Are What You Eat"

from Paul Chek, this is a wonderful article about processed foods and what happens when we eat it.

You Are What You Eat


Tuesday, March 27, 2007

Summer Is Coming...

If you are not currently exercising but want to look good come June I suggest starting your workout program now.

You all have tools to start. If you're serious, get it done.

and If you need help, ask.

Monday, March 26, 2007

The Zone Diet

click to read the summary as it appears on The Zone's official website.

The breakdown of the diet tells us that we should be eating low-fat protein and fruits/vegetables. Meal plates should be divided into 1/3's. One section would contain the low-fat protein and the other two sections would be filled with fruits and/or vegetables. The low-fat protein should be the size of your palm.

Read More.

Sunday, March 25, 2007

"Domo Arigatoo Mr. Tabata"

with the subject i discussed in my last post, i decided to create my own Tabata Interval workout and it has been dubbed "Domo Arigatoo Mr. Tabata"

KB Swing (1 pood) - swing must past head level, catch in squat position
KB Squat - touch the ground
KB SLDL - touch the ground
Push Ups
Sit Ups - Naval style (hands crossed on shoulders/arms, elbows touch thigh)
Row (for Calories)

add all lowest number of reps/calories in each exercise. total of all numbers equal your score.

my score today was 71*.

it has been said to do Tabata workouts twice a month for maximal results. i plan on doing that starting in April. today was my test run and it treated me well.

*i also attempted to do the CrossFit WOD "Michael" but it was interrupted due to me forgetting i had a client at 5:30. i only reached the end of the second round and i had to stop.


Tabata - an exercise method developed by Dr. Izumi Tabata that increases both aerobic and anaerobic capacity. The method is defined by 20 seconds of high-intensity work followed by 10 seconds of rest per round for a total of eight rounds.


+ Ross Training: Tabata Method

+ CrossFit's "Tabata This" Workout

+ T-Nation: The Tabata Method


Tammy's Workout

her workout earlier this morning looked a bit like this:

25 Box Jumps @ 18"
DB Walking Lunge @ 15#
20 Ball Draw-In's
60 sec Mountain Climbers
10 BB Roll Out @ 65#
60 sec Waiter Walk (each hand)
10 BB Roll Out @ 65#
60 sec Mountain Climbers
20 Ball Draw-In's
DB Walking Lunge @ 15#
25 Box Jumps @ 18"

and then she did a modified CF workout i've done in the past

- Pullup/Pushup Ladder -
Pull Ups (on Gravitron) 10-9-8-7-6-5-4-3-2-1
Mountain Pushups 10-9-8-7-6-5-4-3-2-1

Saturday, March 24, 2007

Update 032407

i haven't utilized this that much, but i'm finally back.

i am now a personal trainer (and assistant fitness manager) at a Gold's Gym in North Seattle.

NOW i really know my stuff.

during the time i was absent from here i've attend Ashmead College's Personal Training program, met many more people- other trainers/members/fitness & health professionals, done seminars (Pavel, Discover U, etc), and have researched a lot more online.

the biggest fitness revelation to me was probably this thing called CrossFit.

i'll update more later.. and many more of you will just be introduced to this blog.