ARTICLE: Antonio Damasio Tells Us Why Pain Is Necessary



Complete as many rounds as possible in 16 mins of:
8 Dumbbell Power Cleans, 50/35 lbs
4 Bar Muscle-ups
8 Dumbbell Power Cleans, 50/35 lbs
4 Bar Muscle-ups
20 Dumbbell Snatches, 50/35 lbs
10 Burpee Box Jump Overs, 24/20 in
20 Dumbbell Snatches, 50/35 lbs
10 Burpee Box Jump Overs, 24/20 in

16 min AMRAP:
2 rounds: 8 Dumbbell Power Clean 4 Bar MUs
2 rounds: 20 Dumbbell Snatches 10 Burpee Box Jump Over

Competition: 40/30# Jumping Bar MUs (Above Head)
Performance: 30/20# Jumping Bar MUs 20/16"
Fitness: 20/10# 4 Ring Rows + 4 Bar Dips 16/12"


Following Oliver Sacks, Antonio Damasio may be the neuroscientist whose popular books have done the most to inform readers about the biological machinery in our heads, how it generates thoughts and emotions, creates a self to cling to, and a sense of transcendence to escape by. But since he published Descartes’ Error in 1994, Damasio has been concerned that a central thesis in his books, that brains don’t define us, has been muted by research that states how much they do. To Damasio’s dismay, the view of the human brain as a computer, the command center of the body, has become lodged in popular culture.

In his new book, The Strange Order of Things, Damasio, a professor of neuroscience and the director of the Brain and Creativity Institute at the University of Southern California, mounts his boldest argument yet for the egalitarian role of the brain. In “Why Your Biology Runs on Feelings,” another article in this chapter of Nautilus, drawn from his new book, Damasio tells us “mind and brain influence the body proper just as much as the body proper can influence the brain and the mind. They are merely two aspects of the very same being.”

Read More

VIDEO: Open Registration Is Live



Every 1 min for 28 mins, alternating between:
15 Row Calories
5 Strict Handstand Push-ups
Run, 200 m
10 Toes-to-bars

A.) Row 10/25 Calories
B.) 2-8 Strict HSPU
C.) Run 100-200M
D.) 8-15 Toes to Bar Reps are selected for completion.

If you fall behind the clock on any exercise, you should simply move on and reduce the reps when you come back for the next set of that exercise. Strict HSPU scaling options: Strict Deficit HSPU, Handstand push up negative, Box L Headstand push up, or box handstand push up negative. Toes to Bar Scaling options: Hanging Straight leg raise, toes to kettlebell variation

Registration for the 2018 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.

ARTICLE: How Our Bones Might Help Keep Our Weight Stable



Back Squat 8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a weight which is heavy but technical, leaving one good rep in the tank. The fourth set is performed with 90% of the third set.
Time Cap: 25 Minutes


10 rounds for time of:
9 Dumbbell Thrusters, 50/35 lbs
35 Double Unders

Hard Time Cap: 12 Minutes - We want intensity so scale accordingly
Competition: 40/30# DUA
Performance: 30/20# 100 Singles
Fitness: 20/10# 70 Singles


Our skeletons may help to keep our weight stable, according to a fascinating new study with animals.

The study suggests that bones could be much more intimately involved in tracking weight and controlling appetite than scientists realized. It also raises interesting questions about whether a sedentary lifestyle could cause us to pack on pounds in part by discombobulating our sensitive bones.

There is no question that our bodies like to maintain whatever weight they have sustained for any period of time. This is in large part because of our biological predilection for homeostasis, or physiological stability, which prompts our bodies to regain any weight that we lose and, in theory, lose any weight that we gain.

To achieve this stability, however, our bodies have to be able to sense how much we weigh, note when that weight changes, and respond accordingly, as if we contained an internal bathroom scale.

It has not been clear how our bodies manage this trick.

Read more


PODCAST/ARTICLE: Supplements for Optimizing Your Health—Drew Canole— 294



Snatch 1 Rep
Use the heaviest weight you can for each set. Rest as needed between sets.

Find a heavy single for today 8 Minute Time cap


1 Snatch, 80% 1RM
Every 30 secs for 6 mins.

12 x 1 every :30 seconds Use 80-85% of today's heavy single


8 rounds for max reps of:
max rep Clean & Jerks, 95/65 lbs, 30 secs Rest 30 secs

Performance: 75/55#
Fitness: 45-65/35-45#

Note: You should be able to work consistently in sets of 5 touch-and-go reps with good mechanics, with short breaks in between. Scale load accordingly. Scale movement to hang power clean and jerk. Dumbbells are acceptable as well, but try to keep to the barbell if possible.


Drew Canole is nutrition specialist, transformation specialist and national spokesperson for the benefits of juicing vegetables for health and vitality. He is the founder and CEO of Fitlife.TV, where he shares educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. Drew is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.

Key Takeaways

  • Turmeric — A plant that is good for fighting inflammation, and can improve your mood and overall feeling.
  • Ashwagandha — An adaptogen that doesn’t taste good, but helps with testosterone, mental clarity and stress.
  • Chlorella — One of the best plant based fat sources on the planet. helps detox heavy metals from the body.
  • Spirulina — Greatest form of B12 on the planet, helps with stem cell regeneration.
  • Lemon balm magnesium — Helps the body relax.
  • Medicinal mushrooms — Cordyceps, reishi, and turkey tail mushrooms are good for your immune system, longevity, and muscle relaxation.
  • Lion’s Mane mushrooms — Good to take before bed for improving the immune system, memory support, and having more vivid dreams.
  • The more vividly you remember your dreams, the healthier you are — remembering your dreams is associated with your overall health. If you don’t dream or can’t remember your dreams too well, it might be a sign that you need to improve your health.
  • Transforming strangers is easier than transforming people who are close to you — If you’re trying to transform people’s lives, you’re better off trying to influence people that are not family or close friends. Those will be the last people to get influenced by your extraordinary ideas. That’s just how relationship dynamics go. People that are not so close to you, are more open to take advice and get transformed by you.


Drew Canole is nutrition specialist, transformation specialist and national spokesperson for the benefits of juicing vegetables for health and vitality. He is the founder and CEO of Fitlife.TV, a best selling author, and the founder of Organifi.

ARTICLE: Running the Numbers



Deadlift 8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a weight which is heavy but technical, leaving one good rep in the tank. The fourth set is performed with 90% of the third set.

Time Cap: 25 Minutes


Complete as many rounds as possible in 10 mins of:
1 Deadlift, 185/125 lbs
1 Chest-to-bar Pull-up
2 Deadlifts, 185/155 lbs
2 Chest-to-bar Pull-ups
3 Deadlifts, 185/155 lbs
3 Chest-to-bar Pull-ups
4 Deadlifts, 185/155 lbs
4 Chest-to-bar Pull-ups
5 Deadlifts, 185/155 lbs
5 Chest-to-bar Pull-ups

Add 1 rep each time you start the next pair of Dead lift and Chest to bar pull up.

Competition: 155/105# C2B or pull ups (go up every other round Example: 1-1-2-2-3-3)
Performance: 135/95# Banded Pull ups or Ring rows
Fitness: Find weight Banded pull up or Ring rows


“Before conducting an experiment, every scientist should consult a professional statistician. After conducting an experiment, every scientist should consult a professional statistician.”

Those were the words of advice from statistics professor James Schwenke on the first and last day of every statistics course I took during my master’s and doctoral studies.

He was not wrong.

Everyone can do statistics, and everyone does statistics. A lifting total is a statistic. Average power output is a statistic. Change in performance over time is a statistic. Those are easy and useful statistics.

But statistics misapplied in science are problematic. Statistics can be both friend and enemy.

Numbers Don’t Lie?

Within the sciences, and here with respect to exercise science, statistical analysis of research results has become a controversial subject. Many whistles have been blown to signal cherry-picking of data to bias findings toward statistical significance, p-hacking/data dredging, and shotgun approaches in which a researcher performs an intervention and measures everything with hopes that something changes.

Read More




Clean 1 Rep
Use the heaviest weight you can for each set. Rest as needed between sets.

Find a heavy 1 rep for the day
Time cap : 8 min cap


Clean 12x1 at 80% 1RM
Rest as needed between sets.

12x1 on :30 seconds, use 80-85% of today's heavy clean


Complete as many rounds as possible in 12 mins of:
1 Squat Snatch, 155/105 lbs
3 Clean & Jerks, 155/105 lbs
30 Double Unders

No risk of missing for squat snatch.
Competition: 135/95# DUA
Performance: 95-115/45-75# 100 singles
Fitness: 45-75/25-35# 50 singles


Eric Mochnacz sat alone in his bedroom in the house he shares with his mother. It had been just a few hours since he’d gotten home from work, and he’d already eaten dinner—alone—and binged on a few episodes of “Law and Order: SVU.”

Same as the previous night, and the night before that.

In May 2013, he’d left his job of eight years to move back to his childhood town at 30 years old for a better career opportunity. The trade-off was saying goodbye to the small social circle he’d spent nearly a decade cultivating—no easy feat for the self-described introvert.

“I had literal anxiety about having to put effort into meeting new people and creating new networks and communities,” said Mochnacz, now 34. “As an introvert, I found myself in the seventh circle of hell.”

He wasn’t connecting with his new co-workers and could never seem to strike up conversations with strangers at the bar. And so in October, after five months of nights spent alone in front of the television, he walked into CrossFit SOAR.

“I need to just make new friends and meet people,” he thought.

Read More




9-15-21 reps, for time of:
Thruster, 95/65 lbs
Burpee (Bar Facing)

Competition: 75/55#
Performance: 65/45#
Fitness: 45/35#

Individuals around the world are preparing for a celebration of community and a test of fitness. It's an opportunity to set goals, make a commitment and suffer through the process of progress in the company of many friends. From Fittest on Earth to first-timer, we all start together. Registration begins Jan.

ARTICLE: Exercising … Your Face



Complete as many rounds as possible in 30 mins of:
Assault Bike, 1000 m
Rest 1:30
20 Chest-to-bar Pull-ups
Rest 1:30
Run, 400 m
Rest 1:30
20 Box Jump Overs, 24/20 in

Assault bike 1000m or row 500m

Competition: Pull ups
Performance: Banded pull ups or jumping pull ups 20/16" (if needed)
Fitness: Banded pull ups or jumping pull ups 16/12" (if needed)


These are among the facial exercises shown to significantly reduce some of the signs of aging, according to an interesting new study of the effects of repeating specific movements on people’s appearance. To learn more, read “Facial Exercises May Make You Look 3 Years Younger.”

Cheek Sculpting

This exercise helps create a better cheekbone shape. It tightens all of your cheek muscles and helps lift the middle part of your face.

1. Smile without showing any teeth, while rolling your lips outward as if you were trying to show as much lip as possible. Try to smile with the corners of your mouth as you force all your cheek muscles up. You should feel a slight “burn” in your mouth corners.

2. Place your index fingers just above the corners of your mouth, pressing firmly. Now slowly slide your index fingers up to your cheekbones, pressing deeply into the muscle, using very firm pressure.

3. Maintaining that pressure, use your fingertips to lift those strands of muscle up and over the cheekbones, toward the corners of your eyes. When you get to the top of your cheekbones, stop, and press tightly, holding the muscles in place.

Read More

ARTICLE: Finding the Inner Athlete



1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

1 set=1 push press + 2 push jerk + 3 split jerk Build over the first four to a heavy weight


3 rounds for time of:
20 Overhead Squats, 95/65 lbs
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Handstand Push-ups
20 Deadlifts, 225/155 lbs

Time cap: 22 minutes


Kathy Aldridge, 45, still remembers that moment in ninth-grade P.E. when the teacher weighed and measured everyone in front of the whole class.

At age 15, Aldridge was 5 foot 9 and 150 lb.

“I thought I was obese,” Aldridge said, “because all my friends were like these little short 100-pound little people and I was just big.”

Such moments sink into your bones.

We get sorted into categories when we’re young, and over time those categories can become prisons. If you don’t get labeled “athlete” early on, it’s easy to throw up your hands and think “that door has closed” and move on. Soon, the idea of being athletic seems as impossible as learning to fly.

CrossFit is helping to change that.

In the early days, CrossFit attracted ex-athletes and military personnel who were often looking to replicate the intensity and camaraderie they’d found as part of a team. CrossFit Founder Greg Glassman’s original gym included many people who hadn’t served in the military or played sports, but servicepeople and lifelong athletes were certainly prominent in the category of “early adopters.”

Read More

ARTICLE: How Old Is Your Muscle-Up?



Snatch High Pull + Hang Snatch 1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

1-1-1-1, 2x1
Build over the first sets to a challenging but not quite max weight, use 90-95% of the weight for the last 2 reps


5 rounds, each round for time, of:
15 Toes-to-bars
12 Burpees
9 Dumbbell Thrusters, 50/35 lbs
Rest 2 mins between each round.

Competition: 40/30#
Performance: Toes as high as possible 30/20#
Fitness: Knee raises 20/10#


Greg Kuchan started CrossFit on Jan. 8, 2013. Three months later, the 22-year-old qualified for the Southern California Regional, the final step before the CrossFit Games. The 5-foot-8, 160-lb. former wrestler took 22nd at the regional that year, finishing fourth and ninth in two events.

Greg Kuchan found himself competing at Regionals soon after starting CrossFit in 2013, but he already had years of training behind him. (Courtesy of Greg Kuchan)

Most people spend their first few weeks of CrossFit feeling dazed and just trying to survive. Kuchan passed the time destroying everyone around him. He’s a gifted athlete, but years of athletic experience contributed to his rapid success. Kuchan started wrestling when he was 8 and began Olympic weightlifting his junior year of high school. He wrestled throughout high school and college until he broke his neck training jiu-jitsu before his junior year.

The amount of time a person has been involved in organized athletic training or competitive sports is referred to as his or her “training age.” Chronological age is one way to think about the athletes in your CrossFit gym, but it’s important to take their athletic history into account, too.

Read More

ARTICLE: This is the simplest New Year's resolution you'll ever make



Clean & Jerk 1
Use the heaviest weight you can for each set. Rest as needed between sets.

8 minutes to Find a heavy single for the day


Clean & Jerk 8x1 at 80% 1RM
Rest as needed between sets.

8 x 1 on 0:45 Secs, use 80-85% of today's single


3 rounds for time of:
Row, 250 m
21 Dumbbell Thrusters, 30/20 lbs
12 Chest-to-bar Pull-ups

Competition: Pull-ups
Performance: Banded Pull Ups or Ring Rows 20/15#
Fitness: Banded Pull-ups or Ring Rows 15/10#


For years, I shunned the idea of setting a New Year's resolution — I knew it wouldn't stick.

But then, I found one that did.

At the end of 2014, facing professional burnout and an uncertain future, I chose one word to usher in 2015, a word I hoped would guide me during the more hectic times: calm.

Read More

ARTICLE: Ask Yourself These Seven Questions Before Setting 2018 Goals



Snatch 1 Rep
Use the heaviest weight you can for each set. Rest as needed between sets.

Find a heavy single for the day. "Heavy single for the day" is not a max. Atheltes should take a good heavy set and move on.


Snatch 12x1 at 80% 1RM
Rest as needed between sets.

12 x 1 on 0:30 Sec, Use 80-85% of today's heavy single

Every 3 mins for 15 mins do:
9 Power Snatches, 75/55 lbs
3 Bar Muscle-ups
6 Power Snatches, 75/55 lbs
2 Bar Muscle-ups
3 Power Snatches, 75/55 lbs
1 Bar Muscle-up

Competition: Lower the amount of reps for Bar MUs (2-1-1) Or Bar MUs Attempts
Performance: 65/45# Jumping BMU
Fitness: Find Weight 6-4-2 Banded Dips on Matador


The end of December is a great time to step back to reflect on the year before the frenzy of a new year starts again. One of the activities I cherish the most (and recommend to my executive coaching clients) is to do a personal year-end review.

Doing a personal review is critical before you set new year goals because it helps you set smarter goals . You can assess what's important and tap into your motivators to help you achieve those goals. It is also critical to setting more authentic goals that are in alignment with values and priorities.

Here are seven questions I recommend we each ask ourselves:

What were moments of greatest joy and fulfillment? This is a great question to start with as it puts us in a positive and appreciative state of mind. It helps us reflect on what is good in our lives as well as gives us insight on what’s fulfilling to us. As we reflect on the people and activities that brought us this fulfillment we learn about what energizes us in both our personal and professional lives. We may find clues to our leadership purpose (link) within what serves others while also energizing us. We remind ourselves about what we want more of in the coming year.

Read More

ARTICLE: The experts’ guide to making – and keeping – your New Year resolutions



Every 1 min for 24 mins, alternating between:
25 Row Calories
8 Strict Handstand Push-ups
60 Double Unders
15 Burpees

A.) Row 10-25 Calories
B.) 2-8 Strict HSPU
C.) 20-60 Double Unders
D.) 8-15 Burpees

Scale Accordingly: On all movements, reps should be selected for completion. It's better for you to feel that you could have done more reps at the end of the workout than to fail to keep up with the clock.


The experts’ guide to making – and keeping – your New Year resolutions

Making a New Year resolution …

• Don’t think of it as a New Year resolution, says Charles Duhigg, the author of The Power of Habit – think of it as a new year plan. “Much more important than setting a far off goal, like running a marathon, is to set an immediate plan that you can start right away.” Start with baby steps – running half a mile every Monday morning, for example – and you can work upwards.

• Whether you are making a new habit from scratch or changing an old habit, decide on the cue and the reward. The cue could be a time, a place or a feeling, while the reward must be instantaneous, explains Wendy Wood, provost professor of psychology and business at the University of Southern California: “Don’t buy a new pair of shoes at the end of the week – that works for our conscious mind, which is not the neuromechanism behind habits. The reward needs to be immediate, something that makes the behaviour fun.”

• Use implementation intentions to solidify your plan. Chris Armitage, professor of health psychology at the University of Manchester, explains: “This is a technique that is specifically structured to take advantage of the ways in which habits are formed to change behaviour. The structure is ‘if-then’.” Say your resolution is to run half a mile on Monday mornings. Your implementation intention could be: “If it’s Sunday night, then I will set my alarm 30 minutes earlier, so that I have time to run.” Identify the situations related to your cue to find your “ifs” and link them with appropriate responses to make your “thens”. In a recent study by Armitage, 15% of smokers who formed implementations quit, compared with 2% of those who did not.

… and keeping it

Read More


ARTICLE: How To Practice A Mindful Pause



Back Squat 8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a weight which is heavy but technical, leaving two good reps in the tank. The fourth set is performed with 90% of the third set.
Time Cap: 25 Mins


Complete as many rounds as possible in 15 mins of:
15 Wall Balls, 20/14 lbs, 10/9 ft
12 Pistols (Alternating Legs)s
9 Hang Squat Cleans, 115/75 lbs

Competition: Pistols behind the leg 94/65#
Performance: 14/10# Wall Ball 12 Lunges 75/55#
Fitness: 10/6# Wall Ball Lunges 45-65/35-45#


As we head into the shorter days and darker months of winter, many of us feel a pull to turn inward. Solitude and rest naturally replace some of the big, outward-facing actions of spring, summer, and fall. Moving more slowly and deliberately allows us time to reflect in the colder weather. As a health coach and life coach, I'm glad for this.

Distractions have become a part of our lifestyles.

We each spend a lot of time doing, achieving, and excelling, with little time left for just being. Our culture more or less promotes this, so being out of balance has become the norm for most of us. The consequence for this imbalance is a society of overwhelmed, exhausted, stressed-out humans.

You might be thinking, "I can fix that easily enough. I’ll just press the pause button and postpone parts of my to-do list. I’ll squeeze in a short run, meditation or a few deep breaths and check that box."

Making a point to engage in mental stillness could be one of the most important health practices of our time.

Read More

RECIPE: Paleo Christmas Dinner Recipes



Record your best Snatch 1 Rep Max lift.

No too many attempts, leave room for the Clean and Jerk


Record your best Clean & Jerk 1 Rep Max lift.


Kale and Pomegranate Salad

Balancing hearty bites of kale and sweet notes of pomegranate, this salad is a flavorful, seasonal way to kick off a holiday meal. Packed with vitamins, and nutrients, kale and pomegranates are both superfoods that make for a wholesome, healthy salad. This starter is colorful and crowd-approved, making it the obvious option for your next hosting gig.

View Recipe: Kale and Pomegranate Salad

Smoked Beef Tenderloin

Salting and smoking a tender cut of beef gives it an unrivaled flavor. Prepared horseradish works well here, but try fresh horseradish root if you can find it; look in the produce aisle of your supermarket during the fall and winter. Tailor the heat and tang of this silky sauce to your taste buds by adding more or less horseradish, pepper, and lemon.

View Recipe: Smoked Beef Tenderloin

Read More





    For time: 75 Kipping Handstand Push Ups

    30-75 Kipping HSPU TimeCAP: 10:00


    For time:
    21 Thrusters, 115/75 lbs
    42 GHD Sit-ups
    15 Thrusters, 115/75 lbs
    30 GHD Sit-ups
    9 Thrusters, 115/75 lbs
    18 GHD Sit-ups

    Competition: 95/65# 21-15-9 GHD
    Performance: 75/55# Sit-Ups w/feet anchored or GHD Crunches (21-15-9)
    Fitness: 45/35# Sit-Ups w/feet anchored or GHD Crunches (21-15-9)


    Table of Contents – Paleo Christmas Recipes



      RECIPE: The 15 Best Whole30 Christmas Recipes



      Find your Back Squat 3 Rep Max


      Each for distance: Assault Bike, 3x 1 min Rest as needed between efforts.

      3 x 1 min Moderate Effort, alternating with partner(s)

      Rest 2:00-3:00 then start the Main Assault Bike Wod

      20 Assault Bike Calories
      Every 5 mins for 20 mins.

      Every 5:00 x4 4x20/15 Calories Max Effort


      I don’t know about you but I already ate too much for Thanksgiving. I’m definitely feeling that pumpkin bread and apple pie. October, November, and December are lit. They are chock full of delicious food that easily creep on 10lbs if I don’t watch it. So, even though I enjoyed too much dessert, I did pick a few of the 15 Best Whole30 Thanksgiving Recipes to include in the dinner recipe. Seriously, that Warm Kale + Squash Salad was incredible and no one even questioned whether it was a healthy recipe.

      This year, we’ve also had Whole30 Fall Dinners, Whole30 Dinners and Whole30 Easter Dinner Recipes. It’s been a full year of Whole30, and man has it been a delicious year. Now, we haven’t been all Whole30 all year. We’ve had dessert, cheese, and all kinds other food but the recipes we’ve found have made it so much easier to skip some of the foods that don’t make us feel the greatest.

      And, now, we are capping the year off with the 15 Best Whole30 Christmas Recipes. How can it almost be December already? I mean, seriously, I swear it was summer five minutes ago. This year has absolutely flown by. I can't complain…in fact, I'm not. Because, this time of year is great. I love that we have every excuse for a holiday party: cookie exchanges, ugly sweater parties, office holiday parties, Christmas movie nights, or…you know…Friday night.

      These Whole30 recipes are perfect for Christmas and any of your other holiday parties. We have some great main dishes, side dish recipes, and small bites to keep your menus fresh and healthy.

      So, happy holidays and enjoy the best time of year with your friends, family, neighbors, and co-workers!

      Read More

      VIDEO: Nick Massie: Beef and Shrimp Tampiqueña With Christmas Pico



      Record your best 3 Rep Max Push Press.


      Complete as many rounds as possible in 20 mins of:
      Run, 400 m
      11 Power Snatches, 95/65 lbs
      17 Pull-ups
      13 Power Cleans, 95/65 lbs

      U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon. Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running. Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

      Competition: 75/55#
      Performance: 65/45# Jumping pull-ups
      Fitness: 45/35# Ring Rows


      Nick Massie of Paleo Nick is in the kitchen with sp guest Sam Dancer, preparing a holiday feast fit for an athlete. Give the gift of balanced nutrition with Massie's recipe for beef and shrimp tampiqueña, a festive riff on a classic Mexican meat dish. Feliz Navidad!






      Find your Deadlift 3 Rep Max.


      Every 12 mins for 36 mins do:
      20 Bar Facing Burpees
      20 Deadlifts, 225/155 lbs
      Row, 1000 m

      RX: 1000m/750m
      Comp: 185/135#
      Performance: 135/95#
      Fitness: 15 BFB 15 Deadlifts, Find weight 750/500m Row


      CrossFit Weightlifting instructor Ray Regno emphasizes the importance of squat therapy and spending time practicing positions. For more info and upcoming dates for the CrossFit Weightlifting Trainer Courses: CrossFit® - Forging Elite Fitness® ( The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™