What is CrossFit?

“Crossfit begins with a belief in fitness. The philosophy of Crossfit is to forge broad, general, inclusive fitness, by being constantly varied. We have sought to build a program that will best prepare trainees for any physical contingency. After looking at all sport and physical tasks collectively we asked what physical skills would most lend themselves to a performance advantage. In sum, our specialty is not specializing.”

Read the rest of “What is CrossFit”? HERE on  

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World Class Fitness in 100 words

“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.” – by Greg Glassman (Founder of CrossFit)

Watch World Class Fitness in 100 Words. Here by

CrossFit Paleo/Zone?

What is Paleo?
In a nutshell, the Paleo diet is based on the notion that for optimal health, modern humans should go back to eating real, whole unprocessed foods that are more healthful than harmful to our bodies. Over the past 200,000 years, humans have biologically adapted best to whole foods: plants, meat, seafood—all of them packed with the nutrients our bodies evolved to thrive on.

The core tenets of ancestral eating remain the same:
• Eat whole, unprocessed, nutrient-dense, nourishing foods. Prioritize grass fed and pastured meats and eggs, wild-caught seafood, and vegetables. Enjoy fruit, nuts, and seeds in moderation.
• Avoid foods that will harm us by causing systemic inflammation, wrecking our guts, or derailing our natural metabolic processes. Abstain from toxic, pro-inflammatory foods like gluten-containing grains, legumes, sugar, alcohol, and the laboratory-concocted Frankenfoods found in the middle aisles of your neighborhood supermarket.
*From Nom Nom Paleo.

What is Zone?
The Zone diet is primarily concerned with controlling your hormones. Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more. It’s a diet balanced in:
• Protein (lean, natural meats are preferred)
• Carbohydrates (mostly low glycemic-load fruits and vegetables)
• Fat (one of the most important macronutrients!)
With the right balance of these macronutrients, you can control three major hormones generated by the human diet – insulin, glucagon and eicosanoids.
Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation.
Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.
Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.
*From CrossFit Impulse.

Read the CrossFit Zone HERE by journal.



– Zone Diet Recipes (long list of recipes for Zoners
– Steve Paleo (Great recipes by a serious CrossFit athlete)
– Everyday Paleo
– Steve’s Original Paleo Kits
– Paleo Treats
– The Paleo Solution – Robb Wolf
– Performance Menu, Greg Everett, Catalyst Athletics
– Lean Gains
– Whole9
– Mark’s Daily Apple


– Comprehensive CrossFit Bodyweight Workouts (PDF download)
– Integrated Recovery
– Zen Habits
– Concept 2
– Breaking Muscle
– CrossFit Journal


– Dr Barry Sears, Mastering The Zone
– Dan Benardot, Advanced Sports Nutrition, Human Kinetics, Champaign, Illinois, 2006
– Gary Taubes, Good Calories, Bad Calories, Knopf, New York, NY, 2006
– Loren Cordain Ph.D., and Joe Friel M.S., The Paleo Diet for Athletes, Rodale Books 2005

– Pat O’Shea, Quantum Strength & Fitness, Patrick’s Books, Corvallis, OR, 1996 & 2000
– Michael Yessis, Secrets of Soviet Sports Fitness & Training, Collins Publishers, 1987
– John Jesse, Wrestling Physical Conditioning Encyclopedia, The Athletic Press, 1974
– Thomas Baechle and Roger W. Earle, Ed. Essentials of Strength Training and Conditioning Human Kinetcs, 3rd ed. 2008
– Louie Simmons, various training articles, Westside Barbell
– Dan John, Never Let Go On Target, Santa Cruz, CA 2009
– Mark Rippetoe and Lon Kilgore, Starting Strength (2nd edition), The Aasgaard Company; 2nd edition (October 21, 2007)
– Greg Everett, Olympic Weightlifting: A Complete Guide for Athletes & Coaches Catalyst Athletics; Second edition (September 25, 2009)
– Mark Sisson, The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy, Primal Nutrition, Inc.; 1ST edition (June 1, 2009)

The Mind
– Bruce Lee, Tao of Jeet Kune Do, Ohara Publications, 1975
– Brad Alan Lewis, Assault on Lake Casitas, Shark Press & JL Designs, 2005
– Graem Sims, Why Die? (Percy Cerutty biography), Lothian Books, AU, 2003

Physical Therapy
– Hutton, Richard; Hoppenfeld, Stanley, Md, Physical Examination of the Spine and Extremities
– Peggy Houglum, Therapeutic Exercise for Musculoskeletal Injuries
– Florence Kendall, Elizabeth Kendall McCreary, Muscles: Testing and Function