Jared Leto, 42, musician, actor, Vegan poster-child, and possibly immortal.  Credits a strict vegan diet(no animal products of any kind)


Herschel Walker, 47 in this picture.  Credits ~1000 pushups, pullups, situps, squats, and sprints for his appearance and timeless athletic ability in addition to a meatless diet.  In fact he does not eat breakfast or lunch and only has a dinner of vegetable soups and salads.  He does admit to having chicken “on occasion”.


CrossFit has been generally associated with a “paleo” diet.  Strictly interpreted this would mean eating an overwhelmingly plant-based diet with some nuts/seeds.  Animal protein would have to be a rarity actually.  How often would a paleolithic hunter make a successful kill.  How much/how often would these hunters and their dependents have had the luxury of an animal based meal?  Every day, 6 times a day??  How much protein does the body really need?  How much for what purpose?

The core dietary approach CrossFit has really supported from the beginning is The Zone.  Protein dosage on The Zone is low.  Any weightlifter/bodybuilder dogma will universally recommend 1-2 grams of protein per pound of bodyweight.  The Zone is about 50% or more lower than that and yet if followed consistently will still increase gains in strength and mass.  The point is that you probably don’t need near as much protein as you might think or want.  If you aren’t making the kind of progress you want on the ‘just lift heavy and eat a ton of protein and fat’ then something has to change.

A few years ago, CrossFit actually disassociated themselves with the specific “paleo” movement and attached, book-selling gurus.  There was something of an outcry at the time but the move seems more and more wise as time has passed.  Nutrition is a wildly divergent topic, poorly researched, profit driven to a large extent, and riddled with anecdote and mere opinion.  Reality rarely exists on the lunatic fringe and one size doesn’t fit all.  If you are an ardent follower of a specific approach but aren’t able to stick with it or it’s just not delivering the results that it promises then maybe you should let go and try something new.  If it works for you, great, hold the course.

A Unified Theory of Sled Pushes


Lindsey and Kathleen and post-traumatic stress.


“Whatever your field of artistry, whatever training you have adopted in your daily life, you need to submit to physical repetition in order to progress.  And I would be remiss if I were not to advocate loud and clear that when it comes to training, “crisscrossing” arts is a good idea.  Physical exercises from one art will improve your thinking in another as surely as thoughts from one art will empower the physicality of the other.”                   —  Phillipe Petit, author, painter, engineer, magician, and mastermind/performer who walked a tightrope between the towers of the World Trade Center a.k.a. “The Artistic Crime of the Century”


Gym Training Session Log – 7/18/14

A).  Warmup

B).  60m Sled Push x 20*

*Think of each set as a singularity although each is not mutually exclusive.  Does that help?  Then don’t envision yourself pushing a sled but rather pulling away from the version of you before you started.  The version that thought 20 was impossible, that might be willing to accept mediocrity.  Leave that version behind because the ‘gods’ only notice true effort.




Kara is now the proud owner of legit, no scale Pullups!  Great job Kara!  That first pullup is big-time and every one after is a reason to celebrate.  While we’re bragging about Kara’s pullups we need to recognize the treats she brought for Tammy’s birthday:



‘Awesome’ in the shape of a ball.  Oatmeal, honey, peanut-butter, chocolate chip no-bake ‘cookie’s’.  If you didn’t get to try one then look for Kara’s recipe on the “Other 23 Hours” facebook page.





Wall Walks


Reminder:  You can still signup for the Spartan Race, Aug. 2nd in Washougal.  There is a discount code on the bulletin board you can use too.


R’s Training Journal excerpt:

a).  jumprope x 7min.

b).  25 Strict Pullups

c).  150 Burpees – the other half owed to Patrick for Saturday’s 300.  “Lannisters always pay their debts”

The Big Evil


Christina finishing that first Muscle-Up.  Amazing work and another milestone reached.  More to follow…


“I remember when 60 Minutes interviewed me and they told me they were convinced that we were on to something with our emphasis on the burpee.  They had first encountered it when interviewing a guy on death row nicknamed Big Evil.  In solitary confinement Big Evil would knock out 1000 burpees a day, and the guy looked, they said, like 270lbs. of shredded steel.”  –  Spartan Up!


Reminder:  “Eat real food.  Not too much.  Mostly plants”  –  M. Pollen   If there is better and/or more concise dietary advice we haven’t run across it yet.  Research continues though…

There Is Hope


“You’ve lost weight since the last time I saw you.  Where do you workout?” he asked.  “Working out is the ‘new lunch’” I replied, “It’s for wimps.”  –  Limitless


Fade Into You  –  what first love sounds like.  No you say?  Heartless basterds.  Imagine the early ’90′s.  Cobain still lives, the “M” in Mtv still meant something, no such thing as auto tune or boy bands, and Mazzy Star vocalist Hope Sandoval is singing this song just for you.


CrossFit Games athlete Matt Chan vs. Mountain Bike.  Mountain Bike 1, Chan 0.  PHOTO(Warning, Graphic)

Freedom Waffles > Belgian

Tomorrow may be beer and hotdogs but hopefully you’re eating plenty of fresh, seasonal produce this time of year…and drinking water…and sleeping and napping as much as possible. But go crazy tomorrow, no guilt;)

Have a great July 4th everyone. Remember, gym is closed Friday but normal times on Saturday. Drink up!


It’s summer! We should all be more like Summer(2:24)

Hormones and Evil


“Who knows what evil lurks…” —  The Shadow

“The weed knows man, where evil lurks” —  Friday


“For Fitness, Push Yourself!” — NYT article, 2014…and from a 12 year old CrossFit Journal article…

…”Neuroendocrine adaptation” is a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of it done by Dr. WilliamKraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine responses. Earlier we faulted isolation movements as being ineffectual. Now we can tell you that one of the critical elements missing from these movements is that they invoke essentially no neuroendocrine response.
Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a highneuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptative responses to exercises capable of producing a significant neuroendocrine response.
It is impossible to overstate the importance of the neuroendocrineresponse to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response.” -CrossFit Founder Coach Glassman, “Foundations” April 2002-


Of Note:

Kids Fitness Class Today at 3pm!!!

Gym closed this Friday for July 4th



“His name is Upgradde.  Spelled with two d’s for a ‘double-dose’ of his pimping”.  –  Idiocracy

Sorry for the long delay in blog posts.  Hardware problems that have now been, um, upgraded(d).


For starters, the blog must officially recognize Kathleen(pic) for getting that first Muscle-Up last week!!!!!  Months ago Kathleen set her sights on doing a full on, legit, no scale, Muscle Up.  The move is a milestone achievement.  With the goal set, Kathleen got to work practicing the components – pull-ups and dips.  After those were squarely in her wheelhouse she began practicing the elusive ‘transition’ not only in the gym but on the rings she and Brian installed in their living room.  How dedicated is that?!  The hard and somewhat contradictory truth behind getting Muscle Up #1 is that you can’t do it until you do it.  Weird huh?  It feels impossible until it isn’t.  Kathleen had been stuck at this point so we set the end of June as a deadline.  The preparation had been done right.  Consistent practice, no shortcuts.  It paid off and she hit not one but three Muscle Ups that night.  Great work Kathleen!!!!


Summer Kid’s Fitness Program gets fully underway next week!  Call or consult the bulletin board or our private FB page “The Other 23 Hours” for info.  Let us know if you want access/invite to “…23 Hours” and we’ll get you all up in there.

Next Friday, July 4th, we will be closed for Independence Day



Body Armour


Another year gone and the time marked with certain milestones.  CrossFit traditionally marks Memorial Day by remembering the sacrifice of Navy Lt. Michael “Murph” Murphy.  We pushed the date back a week so that hopefully those that were traveling last weekend could be here.  Lt. Murphy’s life and final heroic actions are already passing into legend.  These events have been popularized in the book Lone Survivor and movie of the same title.  Check them out for the details of those events that summer of 2005.  As we head into summer of 2014, let’s use this workout to remember Murph.

WHEN:  This Saturday, May 31st.  9:30am.  The regular 9:00 session time moved back and NO separate 10:00am..  We suffer as one.

WHAT:  Run 1 Mile – 100 Pullups + 200 Pushups + 300 Squats – Run another mile.  If you have a weight vest, wear it.

AFTER/”Wake”:  We’ll have snacks, beverages, and some focused ‘hanging out’ after.  Bring anything you like or just stick around and toast the life, the person, and the workout he also created.  Rest easy Lt., we got this.