Champions know that their success is inevitable and that the best way to forecast the future is not to follow the benchmark but to create it.

The new "temporary" box

The new "temporary" office. Please stop in and fill out a new waiver asap.

The new "temporary" water front cool-down spot! 

The new box- under construction just two doors down!

WOD

Snatch 3,3,3,2,2,1,1,1,1

10 Rounds for calories:
30s Row
30s rest
Coach’s notes:  Post load & calories/round on total to comments.

Paleo Fact Day 14: Unlike proteins, the various types of fat that we eat are not broken down into their smallest subunits before the are absorbed.  This means that the type of fat is important and affects the way our bodies utilize it.  You may be familiar with the terms saturated and unsaturated fats.  These are categories that describe the chemical structure of the carbon-hydrogen-oxygen chains that make up the fats.

Within the group of unsaturated fats, there are several sub-groups.  Biochemists identify some as ω-6 (omega six) and others as ω-3 (omega 3).  Fats in the ω-6 group are often found in animal meats and ω-3s are more prevalent in fish oils and nuts.  While this may seems like abstract chemistry, but our bodies know the difference. (The Paleolithic Diet)

Ambition without direction leads to disappointment. ~Raymond C. Nolan

Whoops, I forgot to bring my camera to the new box! I'll upload in the morning...

WOD

5 rounds for time:
20 Wall Balls
20 Med Ball Cleans 
40 Med Ball Overhead Walking Lunges

Coach’s notes:  Men use 20 lbs and women use 14 lbs for all movements.  Post time to complete to comments.

Paleo Fact Day 13: "Dairy contains a little known hormone called betacellulin. It has the highest concentrations in milk and cheese, but again, it is present in all dairy products. Betacellulin can withstand the heat of pasteurization and the strong digestive juices of your stomach & intestines.This special hormone is able to bind with EGF (epidermal growth factor) receptors on your gut wall and they travel outside, into your bloodstream. This initial action causes said receptors to up-regulate (create more). This leads to more binding of betacellulin and your receptors and more traveling and more creating. In a nutshell, this excess of EGF receptors (excess caused by betacellulin) floating around your bloodstream mimics a cancer patient’s. (3) There’s more. This scenario (excess EGF receptors circulating outside your gut) plays out for a wide array of cancers: breast, colon, prostate, ovarian, lung, pancreatic, bladder, stomach, and head & neck cancers." Keep reading at PALEOCHICX.COM    

CFOIB will reopen today at 5:30-7:30pm. Our new location is:    

570 Meadow Summit Dr. Unit #19 (across from Coastal Hardware on 904/Grissettown Rd) 

 in the Meadow Ridge Business Park.

If yesterday wasn't so important, today wouldn't exist.

WOD

Morning & afternoon classes canceled today.

On your own: Do 4 rounds/ 400m run + 50 air squats

5:30 & 6:30pm class:

Part 1:
Event 7 from the 2009 CrossFit Games:
As many rounds in 8 minutes:
4 Handstand Push-ups
8 KB Swings
12 GHD Sit-ups

Rest 4 minutes

Part 2:
16 Tabata Intervals of Double Unders

Coach’s notes: Men use 2 pd for KB swings, women use 1.5 pd.  Post rounds + reps complete for Part 1 and total reps from Tabata.

Paleo Fact Day 12: How many times have you asked me or someone else: Did that handful I nuts (or any other food containing fat) I just ate get stored as fat? "As far as fat you eat being stored, think of it like this: What you eat, including the fat or carbohydrate or protein is one set of parameters that affect hormone levels that in turn affect fat storage. Your body does not decide what to do with each lipid molecule just like your bank doesn't decide what to do with each dollar you deposit. It does not "decide" to store fat because you ate too much of it. Instead, amounts of macronutrients you eat are one set of factors that influence the balance of fats in storage." Keep reading. (www.paleonu.com)

 Moving Day!

CFOIB will reopen Monday at 5:30-7:30pm at our new location:

570 Meadow Summit Dr. Unit #19 (across from Coastal Hardware on 904/Grissettown Rd)

in the Meadow Ridge Business Park.

A special thanks to everyone that helped in the Moving WOD on Saturday:

Jim, Patrice, Ralph, Becky, Justin, Larry, Glenn, Calvin, Amy & Brant, Joe & Rhonda, and Kevin. (and of course, a very special thanks to Izzy for christening the new box by pooping on the floor)

Today We Rest.

Paleo Fact Day 11: Biologically, cattle are ruminants, exquisitely evolved to graze grass, and researchers have found that a grain diet raises the acidity in steers' guts. This breeds an acid-resistant form of E. coli that can spread from feces-contaminated carcasses to meat. Although USDA inspections are supposed to detect E. coli, the system is not perfect. In 1993, 600 people in Seattle got sick and three children died after eating E. coli-- tainted hamburger. Since then, outbreaks have triggered more recalls and led to a federal recommendation that consumers cook beef thoroughly. According to USDA research, more than half of grain-fed cattle have been found to have acid-resistant E. coli in their feces; the proportion drops to 15% if they are switched to hay. READ THE ENTIRE ARTICLE on the The Grass Fed Revolution. 

Moving Day!

**Beach WOD is canceled. Instead CFOIB is moving! If you can help out we will be meeting at CFOIB at 9am and loading up a few trucks and dropping it off at the new place in the Meadow Ridge Business Park on 904. Come on by!

If you participate in the moving WOD you will get your paleo bonus point for the day!

Depending on how much we get done this weekend, we may or may not cancel Monday morning classes. Check back for more info this weekend...

Paleo Fact Day 10: Many of us think of "corn-fed" beef as nutritionally superior, but it isn't. A corn-fed cow does develop well-marbled flesh, but this is simply saturated fat that can't be trimmed off. Grass-fed meat, on the other hand, is lower both in overall fat and in artery-clogging saturated fat. A sirloin steak from a grain-fed feedlot steer has more than double the total fat of a similar cut from a grass-fed steer. In its less-than-infinite wisdom, however, the USDA continues to grade beef in a way that rewards marbling with intra-muscular fat. (The Food Revolution)

6am class canceled today (Friday). The 6am crew is heading to Charleston to run the Cooper River Bridge Run. Good luck ladies! Be strong, be fast, and please for the love of CrossFit, do not carb-up on grains! 

Open gym today 4:30-6pm. Please sign-up online so I know if anyone is coming in. Thanks :)

Beach WOD Saturday morning. Same time, same place. 9am on OIB. Then...a moving party? I'll keep you posted.

"Rowing sucks." ~Robin Campbell

WOD

Snatch Grip Deadlift - 1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Do today's WOD or make up one that you missed this week. Post load for each set to comments.

Paleo Fact Day 9:  Grass-Fed meat vs. Corn-Fed meat. What's the difference and why should you care? Switching a cow from grass to grain is so disturbing to the animal's digestive system that it can kill the animal if not done gradually and if the animal is not continually fed antibiotics. These animals are designed to forage, but we make them eat grain, primarily corn, in order to make them as fat as possible as fast as possible. (The Food Revolution) Don't forget to log your weekly points on the scoreboard at CFOIB! 

"We confide in our strength, without boasting it; we respect that of others, without fearing it." ~Thomas Jefferson

The Campbell's  

WOD

Part 1) Shoulder Press 3,3,3
Part 2) Push Press 2,2,2
Part 3) Push Jerk 1,1,1

Part 4) 10 sets for distance:
1:00 Row
1:00 Rest
Coach’s notes:  Rest as needed. Post loads & distance per row and total distance to comments.

Paleo Fact Day 8: Organ meats and bone marrow are very paleo. No processed meats. Consumption of fat from grass-fed animals need not be restricted. See Gary Taubes's Good Calories, Bad Calories. Fish should be wild-caught. For everything else organic is preferred, as this is the best we can do to get food free of modern pollutants and with the original micronutrients. (The Paleo Diet Defined)

You have to decide what your highest priorities are and have the courage - pleasantly, smilingly, non-apologetically - to say 'no' to other things. And the way you do that is by having a bigger 'yes' burning inside. ~Stephen Covey

Happy Birthday Alysha!

WOD

1 round for time:
500m row
25 Push-ups
50 SDLHP
50 Push-ups
50 SDLHP
25 Push-ups
500m row
 
Coach’s notes: Men use 95 lbs for SDLHP and women 65. Post time to comments

Paleo Fact Day 7: Acceptable oils should be restricted to those from fruits (olive, oil palm, avocado) or tree nuts (coconut, walnut, almond, hazelnut, pecan, macadamia). No high-tech industrial seed oils could have existed back then. (The Paleo Diet Defined)

Work hard. Eat clean. Live life.  

The Snatch Balance

WOD

Part 1) Snatch Balance  3,3,2,2,1,1,1 

Part 2) Tabata Row 

Part 3) Handstand holds (alap)

Coach's notes: Post load & tabata score to comments. 

Paleo Fact Day 6: Salt should not be added to food. They [hunter gatherers] did not have salt shakers. After removing added salt from your diet your taste buds will lose the tolerance they developed for salt. The same thing happens after sweetness is removed. (The Paleo Diet Defined).