After this morning’s session Patrick H. and Justin punched their tickets into the Muscle-Up Club!!!  Great job guys just try not to make new moves look so easy next time.  Greg E. literally had champagne on hand.  He must have known something.


Best o’luck and have fun to all those doing the Shamrock Run tomorrow!

Domination 15.1



Great job everyone on the CF Games Open workout 15.1.  Some serious, and seriously inspiring, hard efforts.  Don’t forget to submit your score for validation if you officially registered.  Submissions are due by 5pm..  Four more workouts to go with 15.2 being released this Thursday evening!  What’s it going to be this week???




Game(s) Face

cf games handstand

ESPN 8 – The Ocho.  “If it’s almost a sport, we’ve got it here”


The 2015 CrossFit Games Open begins in 3 days.  There are 5 workouts scheduled during the Open.  Each will be released on the next five Thursday evenings and gamers will have until the following Monday at 5 p.m. PST to submit scores.  You may officially register HERE.  Select CrossFit Camas from the affiliate list so your score can be validated.  You are in no way required to officially register to enjoy the experience.  We will do the workouts on Friday as simply the training for that day but they can be done anytime such as open gym hours(10-12) on Sunday mornings.





The whole is greater than the sum of it’s parts  —  Aristotle

Update!  After years of conversations on the subject, the gym is combining with our long-time friends and neighbor “The Workout”!  This has been on the table for a long time.  Due to each gym occupying somewhat similar facilities, the prospect of combining before now wouldn’t have offered much benefit i.e. crowding.  With the more open space now available, quantity/quality isn’t something that has to be compromised.  With regards to all of you, both stables of athletes, this wonderfully and simply means – the more the merrier!!  Additionally, The Workout owner/coach Bob Cook brings years of strength & conditioning experience as well as being a Physical Therapist.  Also be looking forward very soon to meeting his fellow coach Kendra who along with Bob and everyone from The Workout will enrich not just our breadth but our depth.



Minimalism is subtraction for the sake of focus


Shamrock Run!  Register soon if you are planning on running this year.  Larry returns as team captain and he has a flyer on the bulletin board with all the info.  Be sure to use our team number, 6580, when signing up.  The discount expires soon so don’t wait.


The questions you should ask when reading any health news article

  • Does the article support its claims with scientific research?
  • Is the article based on a conference abstract?
  • Was the research in humans?


Superfoods or Superfrauds?

“To prove the disease-fighting properties of a nutrient requires layers of evidence. It starts with population studies, where a large group of people are followed and their food intake recorded over a period of time, typically years.

Studies such as these have shown people who eat food high in antioxidants have lower rates of cancer and heart disease.

But that is just an association between two events, says Dr Roach. It does not show cause and effect, he says.”


Juicing vs. Blending

“When you juice you are removing the insoluble fiber – the pulp. Don’t get me wrong. Fiber is good for you. It keeps your digestive tract healthy and it slows down the absorption of sugar. But it also slows down the absorption of nutrients and some nutrients stay in the fiber. When you juice, you are extracting up to 70% of the nutrition right into your glass [1], and without the insoluble fiber your body absorbs 100% of these nutrients.”




“Everyone, sooner or later, gets a thorough schooling in brokenness.  The question becomes:  What to do with the pieces?  Some hunker down atop the ruins, others set about breaking what remains into bits even smaller and more jagged.  And some people, start to pick up a piece here and there, with a vague yet irresistible notion that perhaps the thing might be put back together again” — essay, M. Chabon


When you sleep:

  • Your brain produces growth hormone (GH)
  • The brain generates natural melatonin, possibly the most powerful immunity and healing compound known to science.
  • The brain produces luteinizing hormone(LH), which stimulates testosterone production
  • Sleep also causes your fat cells to express leptin – the ‘lean hormone’.  Leptin regulates bodyfat expenditure and sparks the release of energy from fatty tissue.

Your body utilizes this hormonal ‘tool-kit’ when you sleep ENOUGH so get to bed!!  Workouts/gym time is largely wasted if your body isn’t getting enough sleep to hormonally reap the benefits.  Food, water, sleep, training – they all work in concert and you can’t make up for a lack of the first three by just doing more of the last one.


Christmas Time(s)


“I will honour Christmas in my heart, and try to keep it all the year. I will live in the Past, the Present, and the Future. The Spirits of all Three shall strive within me. I will not shut out the lessons that they teach!”
Charles Dickens, A Christmas Carol


Gym Holiday Schedule

  • Wednesday, Christmas Eve, 12/24:  9:00AM ONLY
  • Thursday, Christmas Day, 12/25:  CLOSED
  • Friday, 12/26 and Saturday 12/27 – 9:00AM ONLY
  • Sunday, 12/28:  CLOSED
  • Monday 12/29, Tuesday, 12/30, Wednesday 12/31 – MORNING ONLY – 5:30 & 9:00 AM
  • Thursday 1-1-2015, New Year’s DayCLOSED


The 100 Project


Today marks the 100th consecutive day of our project to do 100 Pushups a day in addition to the regular gym programming.  Congratulations on your perseverance.  Greg E., ‘Tall’ Rob a.k.a. Rob the Runner, and the other Rob a.k.a. ‘Handsome Rob'(self-titled) each finished their 10,000th pushup today.  Keep it up those of you still playing.  Whose ready for another round???

Black Friday Warmup


Turkey’s on a factory farm.  Disease runs rampant in these cramped, unsanitary conditions not just for turkeys but all factory farmed animals.  They must be heavily dosed with antibiotics as a result.  ~80% of all antibiotics are for use on animals.  When some drug-resistant super virus transmits from animal to humans and wipes out civilization it could very well start amidst the above pictured conditions.  Cheerful stuff right?!  It was this or going with pictures of starving children like last year or something on how we really screwed over the Native Americans.  Whatever, Happy Thanksgiving!

Holiday Schedule

  • Thanksgiving Day, tomorrow 11/27:  9:00A.M. ONLY
  • Friday, 11/28:  9:00A.M. ONLY
  • Saturday and Sunday resumes regular posted times.

Today: Regular times and a fun experiment with Power/Bodyweight ratio(watching football and eating tomorrow don’t require the use of your legs anyway)

So Much Thanks to Give



“We set a hilltop fire to signal a different way, and assure the like-minded that they’re not alone. We hope you see our light and hope you answer the call”  —  GJ

A huge thank you to everyone on the signage project.  Greg E. and Rusty on removal of the old and Patrick F. for uninstalling/re-installing our sign.(Welcome back from Columbia Patrick!)  Also huge thanks to yet again Rusty and Patrick H. for continually upgrading our audio.  Good music inspires, entertains, and sometimes can mask (some of) the pain.  The facility itself is now functional but will never stop mutating.  It was a massive effort of so many of you to get it to this point and we could never thank you enough.  I want to list everyone but there are so many of you I’m afraid of leaving out anyone.  Know that we know and will never forget and will be there for whatever you may need too.  Thanks again all!!

 Remember, we’ll be having an official Open House/Grand Opening December 6th.  




Another entry into the Skin-the-Cat: Alternate Methods file.  Meet Indianapolis Colts wide receiver and vegan Griff Whalen.  He doesn’t do the caveman diet and might not win any wallball races but playing in the NFL ain’t too shabby.  One person sample sizes aren’t scientific proof but ‘ol Griff seems to be getting enough protein for his muscles and all those ‘evil’ carbs don’t look like they’re making him too fat.  The point is don’t let your thinking get stuck in one box…or ‘Box’ for all you competition wallballers;) Think.  Evolve.  Following the herd of sheep might feel safer but ultimately wouldn’t you rather be a wolf?

Griff Whalen Typical Daily Diet: (Read the full article HERE)

Breakfast: Cereal (shredded wheat, rolled oats, whole grains) with almond milk, banana, chia and flax seeds. Smoothie with fruits, veggies, nuts, spinach and kale.

Snack: Apple, pear, orange or carrots.

Lunch: Vega protein smoothie with kale, spinach, banana and other assorted fruit.

Dinner: Baked sweet potato with red lentil pasta and kale salad.

Bedtime snack: Two pieces of Ezekiel 4:9 flax bread, toasted, with almond butter and banana. He adds cinnamon and cocoa powder.  Apple.(this is also his preferred pre-game meal)

Drinks: Green tea, almond milk or water.