Train hard live smart gets deep...

Just a thought...

If and when we're lying on our death bed what do you think will be our final thoughts? Our final requests? Our final wishes? Few of us are likely to say that we wish we had accumulated more material things any more than we are likely to wish we had spent more time working at the office. Step past self-imposed limitations and create a life that is truly desirable. Don't settle. Don't go through the motions. Live life to the fullest because you only live once. This life is much too short to wonder what if.

"Stop wondering if you can and understand that achieving is as simple as trying"

Yes, yes you do.

Coming from a once avid consumer and supporter of all the cosmetics and over-the counter lotions, cleansers and ointments, I will tell you that they do absolutely nothing compared to simply changing the type of food you are putting into your body. The solution may be right in front of our face...and right on top of our plates.

If it were as simple as understanding that what I was putting in my body was initially the source of the problem, then I would have buckled down and made a change IMMEDIATELY. But, that is where I was lacking and that is where our nation is lacking. It's a constant trend of misinformation. People still follow the food pyramid for God's sake and eat a 60%+ carbohydrate diet! That crap is more out of date than my joveralls (jean shorts + overalls = joveralls) and fortunately for me they're not affecting my overall health and well-being. But, that's aside the point. The fact of the matter is people are too reliant upon prescriptive medicines and these "supposed" cure-all drugs, expecting them to somehow magically resolve their issues at hand. Regardless of the problem, whether it be an illness, an injury, sickness or disease too many people rely on their doctors advice when the root of the problem could be, and most likely is, simply what they're eating.

I personally suffered with this same problem. I tried doctor after doctor after dermatologist and so on and still ended up right where I began. No where. No one could give me a straight answer and all I was looking for was some sort of guidance. I completely relied upon their knowledge and experience and the end result was still the same: either expensive creams and anti-biotics or the notoriously dangerous Accutane. I was so desperate. I even booked an appointment 2 months in advance to see a renown skin specialist (yes, that's a 2 month waiting list). I prepped questions and even wrote down everything I had eaten the past few weeks hoping something would come up that would help her help me. But, to my complete surprise, she had nothing. Not one thing. All I can really remember is her answering each and every one of my questions with "I don't know, everyone is different" or "Yes, it could be that" to every one of my 203842 foods I had written down. I try to block it out. It just frustrates me to recollect. All I wanted to do was throw that woman out the window. It was complete bullsh&t. I waited around for 2 months for this woman to tell me that she didn't know what was causing my acne? Really? I mean, aren't these people supposed to be specialized in skin treatment? Who knows...

Whatever, I was fed up and I knew I had to figure this out by myself...

So I did what I think anyone else would do in that situation and took it upon myself to search for a solution. I began with eliminating things from my diet as well as cutting back and being very cautious with the contact of my face on sheets, dirty hands, etc. Usually factors that would somewhat be overlooked by most people. Fortunately for me it didn't take long before I began to notice a difference. I started with what I was putting in my mouth and began with the common "myth" of dairy products being linked to skin irritation. So, I cut out all dairy and dairy products from my diet. This was incredibly difficult since I was basically consuming a couple quarts of milk a day in addition to my post-workout shakes that usually consisted of a few heaping scoops of whey protein powder. Not smart. Within a few weeks I really began to notice improvement. The inflammation along my beard and neck line began to digress and the redness started to die down. After seeing this kind of immediate progress, I began to improve my all-around nutrition, including watching my sugar intake as well as making sure I kept my omega-6 consumption to a minimum. Needless to say my progress continued to progress.

I did some research and found that apparently my acne woes were all tied into the notorious insulin spiking/elevated blood-sugar cycle. A viscous pattern that is the culprit to almost every health problem seen today. Dairy products boost hormones like testosterone and androgen in males and increases insulin levels exactly how foods like sugar and starchy carbohydrates quickly raise blood sugar levels and spike insulin. These hormones, especially androgen, and elevated insulin are the stimulants that irritate your skin to produce acne. Milk promotes rapid growth within the body. It is a potent anabolic product that's filled with numerous amounts of growth promoting hormones. We really don't want to F with these hormones. When we do and they become imbalanced and out-of-whack, acne ensues and sometimes much worse.

"Drinking a glass of milk can spike insulin levels 300 percent. Not only does that cause pimples, but it also may contribute to pre-diabetes. This is true despite studies funded by the dairy council showing that milk helps with weight loss. The question is compared to WHAT diet--a diet of bagels and Coke, or a healthy phytonutrient, antioxidant-rich, plant-based diet with lean animal protein? (http://huff.to/hbtEoq)"

Think about keeping your omega-6 to omega-3 ratio as close to 1:1 as possible. Filling our diets with pro-inflammatory foods such as sugars, starchy carbs, grains, legumes and all forms of dairy can worsen, as well as promote acne and other forms of inflammation within the body. Inflammation has been linked to acne and as you know our standard "American" diet is high in pro-inflammatory foods. Keep those omega-6's under control and you're acne will do the same.

Be cautious about the foods you're eating and get educated on what they're actually doing to your bodies. Every food we decide to eat is either making us more or less healthy. Be conscious of your decisions. If you're suffering from an issue, regardless of what it is, try cutting specific foods out of your diet to find which one is really causing the problem. I guarantee you'll find some interesting feedback. Whats the worst thing that can happen? You cut a food out of your diet for a short period of time? Best thing that can happen? You finally find the root of your problem. I made the sacrifice and reaped the benefits, let's see if you can do the same.

Live smart people because you are what you eat...

Read more here: http://www.huffingtonpost.com/dr-mark-hyman/do-milk-and-sugar-cause-a_b_822163.html

If the shoe fits, THINK before wearing it...(Pt. I Converse All-Stars)

Lately I've found myself speaking with a lot of you guys on shoe preference in relation to weight training, olympic lifting and crossfit in general. I've even gotten many of you to convert to a more performance-based type of shoe. Those same people have seen immediate improvements in their lifts, their workouts and even to go as far as their joints, ligaments and lower body musculature by simply changing the type of shoe they're wearing during workouts.

I'm not an expert on which or what shoe to wear or when to wear it. I don't know the specifics on sole thickness, sole density, heel thickness or angle, and flexibility of the shoe, but what I can give you is a personal opinion on why I think certain shoes suck and why others are awesome as well as my experience with a few of the ones that you may see laced up at a box nearest you.

With style and fashion aside, let me remind you that these posts are based predominantly on performance and comfort in shoe selection. Once we find a shoe that helps us perform comfortably at our best...we can then consult with style, model, lace color as well as matching outfits and attire (you're welcome lulu lemon).

So, first and foremost, take your tennis shoes and just donate them to a retirement home or give them to your mother, your father or even your grandparents. They're better orthopedic supports than they are athletic shoes at best. They do not belong in a crossfit gym. I've worn them one time and felt like I was overhead squatting on two memory foam pillows. The soles in the shoes are extremely padded and do not benefit you in a workout that consists of anything more than simply running and/or standing. Most crossfit-style workouts consist of more body weight movements, weight lifting and Olympic lifting than they do running, so the detriments of choosing tennis shoes in this situation greatly outweigh the benefits. Over time, the build up of repeated movements and pounding on an unevenly cushioned surface (sole of tennis shoe) can lead to aches, pains, inflammation and sometimes injury, not to mention insufficient workouts , failed lifts and even the restriction of one's own potential. This is no bueno for your lower half. Through crossfit workouts, we want to prolong the strength and well-being of your legs not the opposite. So, if it is as easy as switching shoes to better protect the health of your stems, then let's make that conscious effort to do so.

Now let's jump into a couple of the most popular brands that can be seen around your local box.

Converse All-Stars or the infamous "Chuck Taylors".


I personally am a huge fan of the "chucks". I was converted early and have since then purchased
several pairs and have yet to look back. The flat sole allows stability through my lifts and movements as well as provides me with a stable base when jumping, landing and repeating. It's the closest thing that comes to barefoot for me. People may feel differently about the All-Stars, but if you are skeptical or on the edge about switching sneakers, I recommend you start with the Converse All-Stars. Why? Because they're cheap (40$), effective and so far everyone I know that has made the switch has yet to regret their decision. In most crossfit workouts, you're spending most time in a confined area where you will be performing a variety of different exercises that don't necessarily involve too much actual "running" or moving long distances. Barbell and kettlebell work, burpees, double unders, wall-balls, rowing, gymnastic movements, etc. can all be performed effectively and efficiently while wearing a pair of Converse.

To put this into perspective, imagine wearing a thick soled, heel-strike absorbing pair of Nike's Free's while performing an exercise like the deadlift. In a movement like the deadlift, we must maintain extreme core stability and elevate a loaded bar by forcefully driving through our heels and into the ground. During this lift, the sole of the Nike Free is going to perform just like it was created to do. The sole will compress as tension is being applied to it and must completely compress before any force is actually applied to the bar. This is what we call "deadlifting on a mattress" because that is basically the equivalent. Sound stupid? Well it is. Now imagine repeating this action on a moderately heavy load for repetitions? Not fun and not productive whatsoever. With any sort of power movement, you want a thin, flat, hard-soled shoe that will allow us to apply the greatest amount of force directly through the heel. Now that is fun. That is smart. And that is moving large, heavy loads efficiently.

Overall, chucks are awesome for strength movements yet well-rounded enough for indoor/stationary workouts and surprisingly with proper form and technique (POSE Method), they aren't bad running shoes either. Buttttt that's another blog post for another time...

Up next Pt. II the hideously versatile Inov-8's, stay tuned...

This video doesn't suck

So this past weekend, Aryan and I decided to put away our spatulas and aprons and put on a pair of designer workman glasses so we could bust out the table saw for some good ole' weekend carpentry.

Armed with a shed-load of PVC pipe, a tape measure-er and the fumes from a couple incredibly stubborn cans of PVC primer and cement, we continued to make magic happen.

Although the footage may not be of the best quality, you can guarantee the dancing is.

So now, without further adieu, I present to you ladies and gentlemen...Carpentry...at it's finest.



For thorough instruction on how to build this PVC pipe dip station please visit:

http://journal.crossfit.com/2011/01/diy-dip-stand.tpl

...or just watch this video again

Truth Hurts...

Saw this on one of my buddies blogs the other day, so true in both cases. Gives us more reason not just to eat right and fuel ourselves properly, but to also set a good example for the little ones that are watching our every move.

"There Is A Lot Of Talk About How Many Overweight Children There Are In The United States. Statistics Show 1 Out Of Every 3 Children Is Overweight Or Obese. And The Number Doesn't Seem To Be Going Down. Books Are Written About It. Magazine Articles Have Been Written About It. Even The First Lady Of The United States Has Gotten Involved. While There Has Been Much Said And Written, Finding Solutions Is The Key To Helping Kids Change. Studies Show That Children Follow The Example They See In The Home. If Mom Eats Healthy, They Will Eat Healthy. If Dad Stays Active, They Will Be Active. The Reverse Is Also True.Parents Who Do One Thing And Say Another Are Not Very Effective Examples. Kids Tend To Be Very Good Observers. They Are Also Very Good At Noticing Inconsistencies. So, For Healthy Kids

WE NEED HEALTHY PARENTS!"

Wealth is knowledge, so share the wealth!

On my recent trip to the almighty Ranch Market 99 (click the link to find a location nearest you) off of I-10 and Blalock Rd. I found a few more reasons why this place is f*ckin' awesome. Let me now begin to share those reasons with you...

1). They're produce is cheap, fresh, and seasonal. They really don't supply their store with fruits and vegetables that are out of season. It's winter time, so you can expect winter produce along with the produce that is good year round. Why do we buy fruits and vegetables that are in season? Well because they're cheaper, fresher and more nutrient dense when they're growing naturally within their appropriate time of the year. If you're curious about what fruits and vegetables are actually in season and which ones are good year round, check out my old post Eat ya greens. Also if you want depth on why you should stop paying 9$ a lb for pesticide-infused strawberries go here: Five reasons to go seasonal by Whole9

Check out the fresh shipment of Gold Kiwifruits. If you enjoy Kiwifruit then you will literally kill a man for these Gold Kiwis. They're that awesome and guess what...they're in season. I just picked up about 30-35 today for 16$, oh no you didn't Ranch99...yes they did.


2). They have top-quality eggs. They carry USDA certified organic and certified humane eggs. Yes you are reading that correctly, two certified labels in one. Remember, farms must go out of their way to pay the money to have their poultry and egg processes certified under USDA or Humane Farm Animal Care in order to allow these stamps to be placed upon their product, so these certifications are meaningful! Being certified organic means these chickens are fed an all-vegetarian diet, free of animal byproducts, antibiotics and pesticides. Also these animals organic foods can't be grown using any synthetic fertilizers, chemicals, or sewage sludge, cannot be genetically modified, and cannot be irradiated. Certified humane is in conjunction with a program called Humane Farm Animal Care. These chickens are cage-free and must be able to perform their natural behaviors such as nesting, perching and dust-bathing. Forced molting through starvation is prohibited as well.

The combination of the two makes for some happy hens and some damn good eggs. Quality is pivotal when we're concerned with food consumption. We must understand that the way these animals are both treated and fed has a complete affect on our bodies well-being. Essentially we're eating these animals or products of these animals, so the better lives they live, the better lives we live.

Fortunately for us (@ West Houston) we have access to top-quality eggs with the delivery of Yonder Way Farms every 4th Thursday of the month. So, for future reference stock your fridge with quality eggs because healthy eggs last a long time.

For more information regarding eggs or clarification and validity of my crazy talk, see Whole9's post on eggs here: The Conscientious Omnivore: Eggs.


3). They have top-quality coconut products. If you haven't read Tricia's post on coconuts and the benefits of coconuts over at the CFWH nutrition blog I suggest you do so...right...now---> (The truth about coconuts). She hits the nail on the head. What's not to like about coconuts? Honestly? They're sweet, deliciously hydrating and you can damn near eat and drink every aspect of the coconut itself (except the shell). Coconuts contain a high concentration of saturated fat and contrary to the belief that "fat makes you fat" or "fat makes you unhealthy" this type of saturated fat does not. It actually makes you, well...healthy. Most of the saturated fat is a type of fat called lauric acid. This type of fat has no affect on cholesterol levels whatsoever and can actually strengthen your immune system as well as help to reverse the process of "leaky gut syndrome" A malfunction of our gastrointestinal system due to tiny micro perforations within our intestinal lining after a repeated consumption of anti-nutrient proteins found in grains, legumes and dairy (lectins and gluten).

Not to mention it is an excellent source of energy. Cocounut products like other good sources of dietary fat have no effect on insulin and glucagon, 2 main hormonal players in the storage and mobilization process of food digestion after consumption. In simplistic terms, without all the chronic carbohydrates, our bodies can be trained to use both this dietary fat and body fat stores as fuel. This can allow us to really tap into an "unlimited" source of energy.

Coconut milk is one of the most popular sources of coconut now-a-days. Be sure to read the label before purchasing. We want to try and keep the ingredient list short, preferably to one. Here is my favorite brand found at Ranch 99, notice the ingredients on the left...100% coconut milk. Sweet language, but even sweeter price. 3$ for about a quart of pure decadence. Get some healthy medium chain triglycerides in ya system!

Coconut water or young coconut juice seems to be another popular trend amongst athletes and weekday warriors everywhere. Loaded with an incredible potassium, mineral and electrolyte content, in one serving this potent liquid is said to have more electrolytes than your typical sports drink and more potassium than a full banana. So, take this with you to the gym for post workout re-hydration or drink it instead of your typical weekend martini, guarantee this won't go straight to your ass. They're running a special right now, two 18 oz cans for three bucks. I no lie.

Again, notice the singular ingredient on the left...

Our very own Christopher McMillan taking on his own "danger wod-esque" type of workout in Thailand at the Full Moon Party. What's the wod you ask? As many jumps as possible until you catch on fire or pass out. Atta boy Chris!

Mr. McMillan is in town for a short while, so if you see him, tell him how much we miss him at CFWH, cause' we do.

Let's see more pics of our members living life! Feel free to email them to me at siraja.tai@gmail.com