Jack, I was feeling guilty for not having more pix of you in the last montage. So I needed to make up for it...

Kx

Sumo deadlifts, good mornings, front squats and interesting uses for elastic bands

Thanks Andrew, Jack, Sean, Jamie, Rianon, Peter and Kieran

Kx

Deadlifts, front squats, push jerks - and box jumps to make it all the more fun.
Thanks  Guy, Kieran, Rianon and Andrew

Kate x

Thanks Andrew, Jamie, Guy, Steve, Kieran and Sam

Glorious sunshine, three strapping lads, lots of weights... and me. What's not to like?

Thanks and congrats Andrew, Jamie and Rianon - you're a pleasure to point a camera at.

Kate x

The final class in this series revisited all the skills (and fun) from the previous weeks


Details for the next beginners' courses can be found on the homepage: look out for "ON YOUR FEET" and "ON YOUR HANDS"

MASTERCLASSES
All masterclasses are held at

East London Gymnastics Club
Frobisher Road, London E6

THE OLYMPIC WEIGHTLIFTING MASTERCLASS
In our opinion this is the best introduction you can get to the Olympic lifts in this country. This three hour session will get you snatching and 95% of the way to performing a clean ( the remaining 5%  tends to come  after the seminar when the “penny drops”). The progressions are based on the work of Crossfit legends such as Mike Burgener and Greg Everett and are patiently, nicely and humorously delivered by  Andrew Stemler sometimes with help from other London Crossfitters. The session begins with a  squat work shop, and the progressions are taught with light weight UPVC tubes, so  everyone can learn

Wednesday 25 June 2008
6.15 - 9.15pm
£35.00

TICKETS AT
http://www.stemlerfit.com/userimages/procart5.htm

BEGINNERS 1: ON YOUR FEET
This is an ideal introduction to the 9 fundamental CrossFit moves that you need to follow CrossFit and/or become a competent athlete or fit person.
This 3 hour session deals with the moves where you are standing on your feet:
The squat, the overhead squat, the front squat, the deadlift, the press, the push press, the push jerk, the medicine ball clean and the sumo deadlift high-pull.
The session also introduces you to the POSE method of running, and introduces the Zone diet

The session is delivered by Andrew Stemler of Crossfit London and Miles Key of Crossfit West Sussex at the East London Gymnastic Centre

Wednesday 2 July 2008
6.15 - 9.15pm
£33.00

TICKETS AT
http://www.stemlerfit.com/userimages/procart5.htm

KETTLEBELL SESSION
Learn the essentials of kettlebelling in three hours flat. Mistress the swing, the snatch, the clean, the Turkish get up, the presses and some other bits of fun
We provide  whole range of kettlebells for you to use with all the mirrors, hose pipe and teddy bears you will need to help you learn.

Wednesday 16 July 2008
6.15 - 9.15pm
£30.00

TICKETS AT
http://www.stemlerfit.com/userimages/procart5.htm

The session is delivered by Andrew Stemler of Crossfit London and Miles Key of Crossfit West Sussex at the East London Gymnastic Centre

Sunday  27 July 2008
1 - 4pm
£32.00

TICKETS AT
http://www.stemlerfit.com/userimages/procart5.htm

Sorry this was delayed...

Balls, Sumo deadlift high pulls, handstands, planks and ring pull-ups

Kettlebell-tastic!

Had a great weekend in Bath, but decided to wear the neck scarf to spite Jacob (in-joke). Still, this photo could make a great advert for the forthcoming Crossfit London/Gymnastfit ab guide.

Thanks to everyone: Jack, Guy, Jamie, Peter, Wendy, Kate (pb 82.5kg!) and Andrew for, as always, being the host with the most...

Kx

 super olympic lifting seminar  in Derby. Well done everyone

A great time had by all.

This week -  overhead squat practice, sprinting and pull-up fun in the gymnasium

The  Zone Diet, deadlifting, sprinting, dips, and inspired coaching. That's a lot packed into 90 minutes

we had a great kettlebell session with TSG4 in Catford over the weekend

here ia a photo montage from wednesdays beginners course ( photos by Kate Pankhurst)

  I had an interesting session with Andrew Hunter who offers a really effective injury treatment.

Andrew

Active Release Techniques (ART) with Andrew Hunter DC

The ART system can help with the soft-tissue component of back, neck and
other joint pains.  It is useful for the athlete both to improve performance
& deal with the overuse problems (such as shoulder injuries) which can build
up over time.  For further details see www.activerelease.com
Andrew Hunter, a chiropractor, is an experienced ART provider with clinics
in Canary Wharf (E14), the City (EC3) & Blackheath  (SE3).  Contact 020 8297
9927

 Sundays Stratford Heavy lifting session went well.  Congratulations to Guy for hitting  a PB.

If you are an experienced lifter, this  is a session you should be coming to. To get an invitation, email Andrewstemler@aol.com.

These sessions are not on every week, but are  arranged according to demand. The sessions last about 1.30 to  2 hours: great fun.

well done Jack, Guy Jamie and Kate on the camera

As always, my ability to update a blog falls short of acceptable standards, but, we've managed tp publish the kettlebell training guide, which is good: and we are chugging along nicely at the Andaz Hotel.

  For experienced crossfitters we have resurrected the WOS's but this is by invite only, and for that matter, not every sunday, so dont risk turning up on the off chance. But if you are an experinced crosfitter and have had coaching on all the major lifts, please drop me a line for  an invite.

In the meantime, if you want to learn crossfit, theres a beginners course starting at the  end of this month, 3 skill seminars to come to, and bookable personal training sessions, so no excuses.

 drop me a line at Andrewstemler@aol.com  (If the link doesnt work,  cut and paste it)

Olympic Flame

by the way, as one of the crowd watching the torch go by on Sunday, I must say how proud I was of the police, the security, the torch bearers and the protestors: whats wrong with a bit of protest. Where I was , in Stratford, The local authority made an effort to put on a show  and had people dangling off buildings and dancing on roofs.  They do keep on   bullshitting people and suggesting if  you become an athlete today, you can be in the games at 2012, but I suppose they are just trying to get people  involved.

keep on training

Andrew

Well, all my clients struggled this week, possibly due to the season changing, so say hi to the lovely bunnies and to any other woodland folk you may meet ,get outside in the fresh air and  do some training

Hi,

 Im away for a few days until Sunday:

have fun

Andrew

The next series of masterclasses are

Crossfit London Basics Course:
 Wednesdays 23, 30 April, 7, 21, 28, May, 4,11 June 2008 7-8pm.  £90

 Olympic Weightlifting Seminar  Wednesday14th May 2008 6.15-9.15pm £35

 Ring Training Seminar  Wednesday 28th May 2008 2.30 -4.30pm £30

 Kettlebell Seminar 11th June 2008 6.15-9.15pm £29.95

Venue for all events: East London Gymnastic Centre: Beckton E6

get your ticket at the shop. CLICK HERE

Over the Easter break, I'll be taking time out to arrange a whole series of new features such as a beginners  course, inexpensive PT options at the gymnastic centre in Beckton E6 and the summer timetable

I'll publish dates of the forthcoming masterclasses soon. We will resume the Sunday WOS classes in Stratford by the end of April when we will publish our summer timetable.

In the meantime, I was over the moon to see that Daniel Craig has taken up ring training.

Well done and good luck with the crucifix, mate.

You are reminded that if you are struggling with your muscle-up you can buy the Crossfit London Ring Training guide which gives you loads of hints and tips.

If you don't have a pair of rings, shame.

Get some now by visiting the Crossfit London shop.

In the meantime, if you have some rings, see how many dips you can do in one go, and post the results below.

Happy Easter!



 

Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best, and expect only the best. Forget the mistakes of the past and press on to the greater achievements  of the future. Give so much time to the improvements of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you.

Christian D Larson

For those of you who like  a bit of luxury with your hardcore training, the Andaz Gym is now open for crossfit 121 sessions with Andrew Stemler

40 Liverpool Street
London EC2M

 for details  email Andrewstemler@aol.com

Heres a nice variation on Cindy. The storm through is replaced by an agonising attention to detail and form, while pushing the moves to the furthest range of motion thats safe for you.

 As many rounds as you can in 20 minutes of

5 strict ring pull ups: once you have taken hold of the rings with a normal grip, rotate your arms so your   palms face outwards: hang to full extension: then pull. The rings turn as you pull. Your body should be in  a  slight dish shape.

10 Push ups on parallettes ( or bricks) full range of motion. Your hands under your shoulders  ( more a   "tricep" push up.)

15 Over head squats with a 10k bar, every rep perfect, but trying to bring your hand spacing closer in and your feet closer in.  Every rep should feel a  challenge, if not, bring your foot spacing in. Feel the  flexibility challenge. 

Well done to all those who attended the 20th February Kettlebell Seminar 2008. Well done, a nice standard


The Olympic Weightlifting masterclass has now sold out and we hope to announce new dates in the future.

I the meantime, work is progressing  at the Andaz Hotel where soon we will be able to get you through your Crossfit Basics.

 


Keep on checking this blog for  updates and bits of news, but for those who fancy it, you can try this  high speed work out.

This work out is aimed at crashing you into your aneraobic zone.

 5 Burpees ( with a push up, so some would  call them "Bastards")
 Sprint 20 meters ( touch the floor), sprint back
5 Pulls Ups

 Five rounds as fast as you can:  There should be  no attempt at management: storm into the next activity as fast as you can.

 This is  short, brutal  work out which you can amend. If need be,cut the  pull ups  down,  or sub jumping  pull ups or assist.  Reductions for the burpees( bastards) could be to take out the push up or  the jump.

The 2oth Febs Kettlebell Seminar  has now sold out.

 Cheers,

 see you all there

Have  a lovely day.

Andrew is so trusting. Ask him to pose for a photo, semi nude and... voila, Cupid has arrived!

Flap Flap!

Happy Valentine's Day

love Kate xxxx

We had a great meet up with John from the Andaz Gym today, where we began the process of designing the structure of PT sessions and defining the range of extra activities that will be available, including a Crossfit based running club, a BWLA weightlifting club and kettlebell workouts on top of our fantastic Crossfit training sessions.

We should be able to announce the first Olympic Weightlifting Masterclass 'In the City' in the next few days.

We are assembling a super Andaz team that includes 'Foz', a former competitive Olympic-style weightlifter, and John McCullogh, our Scottish fell runner and endurance expert.

Even though the gym isn't finished, we are training from a couple of hotel rooms on the 1st floor, so if you need to get your basics sorted, drop me an email at andrewstemler@aol.com

The Andaz is at 40 Liverpool Street EC2M

Brian, who lives in Wimbledon, will also be looking at taking a few local clients under his wing. If you are a local, drop him an email  on  bsharp@spicommunications.co.uk

Heres  details of an interesting offer  I received.
I've offered  my   sore knee up for  the needle.

Andrew


Hello,

I am writing to offer you and your colleagues a chance to receive a series of free
acupuncture treatments to fulfill my course requirements.

I have studied at the Richdales Institute based in Hammersmith Hospital and now hold a
diploma in Holistic massage from the International Therapy Examination Council and have
spent the past two years studying Traditional Chinese Medical Theory.

I would welcome the opportunity of discussing my proposal further. Please feel free to
contact me during office hours on 07754829859 to book an appointment.




Yours Sincerely,



James Carolan

www.easternwellness.co.uk

We had a fantastic  ring training seminar with everyone acheiving a muscle up: well done Brain, Robin, Stan and Chris. A big Thanks to Alex, Crossfit Londons Gymnastic consultant.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a God or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
-Henry Rollins

I Struggled through my level 2 with a massive chest infection and a series of bliding headaches, and am now back to get you to focus on the basics

Happy new year every one.

I'll be in America doing my Crossfit Level 2, 8-13th of January, so dont be surprised if you email me and dont get the normal fast response.

 This also means there is no WOS on Sunday 13th Of January.

 

so now, make some realistic goals: not stupid  ones: up  the weights you use ( a bit)  in the WOD's,  look at the food you eat and cut back on the crap, get involved with the Sunday work outs and learn some skills.Open a blog and get involved.

Rememeber success is 99% perspiration, 1% crossfit. ( some say inspiration)

Just to keep some of you updated.

 the WOW, ( work out on  a wednesday) at  Mile End has run its course.The last session was November 28th

We will also arrange a monthly skill seminar  on the following subjects, olympic weight lifting, kettlebells & Ring Training, which will be at the Gymnastic Centre in Beckton.,

We will also put together a travelling  "Crossfit Introduction" Road Show where, once  a month we will seek to book a suitable hall in a different London borough and in two hours, unlock the keys of crossfit  to make some of the WOD's accessible, correct  some squat form,  introduce the Zone diet,  discuss running mechanics and the issue of short distance running, along with  some basic work out ideas and training progressions  for  "hard" exercises ( anything from handstand push ups /muscles ups/ one legged squats, depending on the facilities available in the particular  venue.)

We will also work with  various groups to  facilitate  the development of effective self & Family defence skills

Crossfit London   continues to focus on its personal training services. To get more details email
andrewstemler@aol.com
 

I have loads of fanstastic stuff to post up on the site, but Im swamped at the moment:  I just wanted to   let you know we are still alive and kicking.

 By the way, we  "WOW" all the way through Christmas and  New Year.

But, here are the lads from the  Ring Training Seminar on the 22nd November




 Well done to the Guys who made it to the last ring training seminar on Thiursday 22nd November

Will & Suffering

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he has developed in more ways than just physical.

Is it raining? it doesn't matter. Am I tired? That doesn't matter either. Then and only then will willpower be no problem."

Emil Zatopek.

Amateurs train until they get it right ...
    Professionals train until they cannot get it wrong!!!

(submitted by Crossfitter “uselessly bicep curling 50kg” Jack)

... put the fun back to foundamentalism!


(submitted by  Crossfitter  "ripped" Jack)

Can you circulate this around especially as Xmas is fast approaching - it has been confirmed by Royal Mail. The Trading Standards Office are making people aware of the following scam:

A card is posted through your door from a company called PDS (Parcel Delivery Service) suggesting that they were unable to deliver a parcel and that you need to contact them on 0906 6611911 (a premium rate number). DO NOT call this number, as this is a mail scam originating from Belize. If you call the number and you start to hear a recorded message you will already have been billed £15 for the phone call.

If you do receive a card with these details, then please contact Royal Mail Fraud on 02072396655 or ICSTIS (the premium rate service

regulator) at www.icstis.org.uk

( sent in by Crossfitter Russell)

Here are some  great muscle ups:


http://video.google.com/videoplay?docid=3895363528928938152&hl=en

 W will soon be holding a rowing "secrets" seminar where we will share with you leading, but  secret, concept 2  rowing Tips. Here is a psychological  secret.

Rowing is NOT endurance sport … it is a battle against pain where no-one is allowed to quit, if one quits the whole race is lost so at the 1750 m mark when every stroke counts, you have to dig deep! Spiritual tranquility might do it and meditation helps … but what always saves the day is pure hate! So when the last quarter call is heard, one has to dig deep. The going advice for the team for that last 250 m was:

“Think that girlfriend that cheated on you and then think about the motherfucker that fucked her in the nightclub toilet while you had to stay in on a Friday night because you had to train the next morning and if you are stupid enough to think that she did not cheat, that is all-right … think of Brad Pitt cause she has definitely cheated on you with him … unleash that hate!!!”

"No small part of the CrossFit revolution is to establish what we call "evidence based fitness" - where meaningful assertions about fitness programs are focused on safety, efficacy, and efficiency bolstered by measurable, observable, and repeatable human performance data. Where we're successful, work capacity will reign supreme and markers like V02 max, lactate threshold, and heart rate will rightfully be seen as performance correlates valued solely in proportion to their contribution to programming changes that advance performance."

- Greg Glassman

Well, for those of  you who want  your own pair of rings, now is the time to order a  set from the Crossfit London shopping cart as  we have just restocked


 click here

Find out  what instability is really about

Having read Andrew’s post on 300 and the training behind the film, I raised a few issues with him. He has very kindly (perhaps foolishly) permitted me to post them on the blog.

Although Andrew cites Twight’s acknowledgement of CrossFit in the redefining of his ideas I think it is only fair for the explanation of 300 as written by Mark Twight to be presented when discussing the preparation of the actors and stuntmen:

http://www.gymjones.com/knowledge.php?id=35

http://www.gymjones.com/knowledge.php?id=36

http://www.gymjones.com/knowledge.php?id=22

From interviews I read at the time of 300’s release I know that Gerard Butler did hire a bodybuilding trainer to supplement his work at Gym Jones. He was apparently terrified of appearing on screen looking scrawny.

Andrew Pleavin always appeared to be the the star trainee and in the film he actually looks one of the least impressive actors (ie he’s just bloody big) but he’s not meant to be portraying a professional soldier. One should also bear in mind that a lot of the cast were professional stuntmen who were in very good shape to begin with but nonetheless the transformation of an individual like Vincent Regan in 8 weeks is unquestionably impressive.

And what does Twight advocate, other than hardwork, mental and physical?

DIET

Which must be the central foundation of anyone’s training or you’re just mucking around.

I think I would be wound up if I read every suggestion that CGI and steroids were behind this.

If anyone is interested Twight has published two books which are both available through Amazon in the UK. Extreme Alpinism is the manual behind his theory of fast and light climbing but he would probably want to rewrite that now in consideration of how exposure to CrossFit changed his philosophy so dramatically. The second book is Kiss or Kill, a collection of essays and articles in similar vein to the pieces on his website. He has sworn to never write another book.

So now you know next time you see someone doing that bloody 300 workout down at Fitness First.

Well, this is my cat Muffin.


He has a few bad points but on the whole he's ok. But my wife, she adores him: so he gets all the tests to make sure he's ok ( his brother died of  Bowel Cancer a few years ago, so shes a bit jumpy).  Any way the latest  blood test results came back and guess what: He' s got  high Cholesterol.

 How I asked? The vet blamed " soft food" ie the   stuff in bags  and tins: so I looked at the contents and guess what: 60% bits of meat and fish, but the remaining 40% tapeoca: ie  carb.

The good old food industry even wants to carb you cat up. It seems as  if  excessive carbs are as lethal to cats as they are to humans.

All real runners run on the balls of their feet.  If you run on your heels you are in all probability walking, or moving very slowly, or attempting to avoid using your calf muscles in case exercise makes them look  a bit bigger ( gasp). The heels are used  as the bodies breaking system.

The foot should strike the surface with the ball of the foot,  but with the  toes pointing forward not downwards.

The heel doesn't touch the ground. However, this does depend on the size of the heel on your trainers.Many people run in too clumpy trainers and so “think” they run heel down. But you don’t. Be told.

The foot on landing on the surface should be "light" not heavy, it then "grips & scrapes" the surface.

The knee is slightly bent on contact with the surface and the foot lands just below the hips. Your legs work in a cycling motion from the hip joint.

This brings the heel of the foot up behind the body.  The thigh moves up and forward, the leg is extended and the foot drops again, landing on the ball of the foot. The hips and waist should be steady and “lifted” without a lot of side to side movement. The back should be upright with the chest lifted but relaxed, The shoulders should be relaxed. The arms should be bent at approximately 90 degrees and the pumping action must be from the shoulder, not by waving your forearms around with an elbow initiated wave. The hands should be held with the palm facing inwards or a fist if you prefer. The head should be up with your eyes looking ahead not gazing at the floor longing for a rest or a beer.

With the  300 DVD about to be launched, I thought you should be treated to the party line as to who should  have the credit for the fine physiques the actors had. ( apart for the hard work the actors did)

"300" Training

Some of the most obvious faults  in runners and joggers are:

1. Bouncing up and down way too much
2. Over striding ( and understriding)
3. Not engaging the  hamstrings
4.  Heavy foot landing
5.  landing on the heel, not the ball of the foot
6. No arm action
7. Twisting from side to side while running
8. The head and upper body are bent forward
9. Jogging slower than you could walk!

check out your form

UNDERSTANDING STRENGTH AND RESISTANCE

The problem with strength and resistance training is, to my mind, that what is non controversial, is often presented as controversial, and what is new, is often very old.

There are many routines available  that are good and original. The problem is that a lot of what is original is not good, and a lot of what is good is certainly not original.

I thought we ought to have on record  on this site  the basic non debateable facts about weights and resistance.

Whats is generally accepted?

Muscular strength = maximum force or tension that can be generated by a muscle or muscle group often known as the 1 rep max,

Muscular endurance= the ability of a muscle or muscle group to contract repeatedly ( or maintain and isometric  contraction) without fatigue

Research has  established the relationship between number of reps possible  as a % of the most that muscle/group could lift

16-20 reps 60%

14-15 reps 65%

12-13 reps70%

10-11 reps 75%

8-9 Reps 80%

6-7 reps 85%

4-5 reps  90%

2-3 reps 95%

It is generally accepted that if you train in the 1-5 rep range the adaptations is increased strength by enhanced neural drive. The body learns how to use the muscle cells it has more effectively

6-8 range increased strength plus  some hypertrophy

9- 12 range: the body builders prefered range Hypertrophy and strength and endurance gains

13- 20 increased endurance, small strength gains, little hypertrophy

We are always hearing about body building V Functional training.( Strength etc).

Put simply  body building promotes "sacroplasmic Hypertrophy" whereas  Strength training induces "Myofibrillar Hypertrophy" Basically body builders are big because their training regime  encourages the muscle to store fluid. Most of the  authoritative work was done by a Russian  Called  Zatsiorsky)

Sarcoplasmic hypertrophy (common in bodybuilding) involves the growth of the sarcoplasm (fluid like substance) and non-contractile proteins that do not directly contribute to muscular force production.(Zatsiorsky 1995).The volume of sarcoplasmic fluid inside the cell and between the cells is increased with high volume training. This type of training contributes little to maximal strength while it does increase strength endurance due to mitochondria hypertrophy. Growth of connective tissue is also present with sarcoplasmic hypertrophy.

Myofibrillar hypertrophy occurs due to increases in the number of myosin/actin filaments (sarcomeres) inside the cell. This leads to increased strength and size of the contractile unit of muscle. Ultimately this means greater force production. This is often referred to as functional muscle, while sarcoplasmic hypertrophy is referred to as non-functional muscle.

Very dramatic Spartan quotes …

In Greek:

Ὦ ξεῖν', ἀγγέλλειν Λακεδαιμονίοις ὅτι τῇδε

κείμεθα, τοῖς κείνων ῥήμασι πειθόμενοι.

In Ancient Greek:

Ω ΞΕΙΝ ΑΓΓΕΛΕΙΝ ΛΑΚΕΔΑΙΜΟΝΙΟΙΣ ΟΤΙ ΤΗΔΕ

ΚΕΙΜΕΘΑ ΤΟΙΣ ΚΕΙΝΩΝ ΡΗΜΑΣΙ ΠΕΙΘΟΜΕΝΟΙ

Freely translated:

                Stranger, go tell Lakedemonians (Spartans) that here

                we lay obedient to common (our country’s/their) law

The famous Crossfit 100  words are reproduced below

"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, C&J, 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"

If you are ever stuck for a description of Crossfit, it has to be   summed up by the muscle up. Its a deceptively simple, pull up/transition/dip,

Its the hardest highest horriblest pull up you can imagine. The slowest agonising transition you can fantasize about and the lowest dirtiest dip ever.

Its also one of the most effective useful upper body exercises you can do. Getting up and over things is one of the essential   real life skill's be it climbing through window's getting over walls and climbing  out of harms way.

But this is crossfit: training for and with a  real purpose, running,   rowing, lifting, pulling, surviving when   you want to give up: building will in the face of adversity, not hiding in the artificial comfort of a 3 sets of 10 with a   walk about and a stare in the mirror, but exercise done as if your life depends on it.

I that interests you,   join the mailing list, buy some rings, get training, come to the wow,  sign up for a skill seminar if not, hey, there are loads of sites out there : one will entertain you

I always start these thoughts by writing a long rambling critique of what’s wrong. You don’t get to see it, because about half way through I come to my senses and realise that what’s so great about CrossFit is that it has all the answers, so I don’t really need to dwell on boring problems, merely offer the solution.

The solution for all your diet based problems is the Zone, especially one that has been athletically tapered and includes a