RECIPE: Paleo Christmas Cookies



For time: Press

L-Sit Shoulder Press 1RM or Handstand Pushup:
-Level 1: Handstand Pushup Negative, 6x4 (target: 0:10/rep)
-Level 2: Knees-to-Elbows Handstand Pushup, 6x6
-Level 3: Quick Kip Handstand Pushup, 6x6


3 rounds for time of:
12/9 Strict Pull-ups
15/12 Strict Ring Dips
18 Box Jumps, 30/24 in

TIMECAP: 15:00 GEAR: 2
Competition: Strict Bar Dips 24/20”
Performance: Banded Pull-Ups or Ring Rows Banded Bar Dips 20/16”
Fitness: Banded Pull-Ups or Ring Rows Box Dips 16/12”




  1. 1 cup prunes

  2. 1 cup coconut flour

  3. 1/2 cup almond flour

  4. 1 pinch of salt

  5. 1/2 cup melted coconut oil

  6. 1/2 cup agave syrup

  7. 3 tsp speculoos spices

  8. 2 tsp cinnamon

  9. 1 pinch of allspice

  10. 2 medium eggs

  11. hazelnuts


  1. Give the prunes, salt and spices into a food processor and pulse

  2. Now add the melted coconut oil and agave syrup and pulse again until you have a smooth paste

  3. Add the eggs and beat lightly until well combined

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ARTICLE: What Exercise Science Can Learn From CrossFit



Record your best Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.

TIMECAP: 20:00


18-15-12-9-6-3 reps, for time of:
Thruster, 75/55 lbs
Power Snatch, 75/55 lbs

Competition: Scale one movement
Performance: 65-45# Toes as high as possible
Fitness: 45-35# Knee Raises


“It is rigid dogma that destroys truth; and, please notice, my emphasis is not on the dogma, but on the rigidity. When men say of any question, ‘This is all there is to be known or said of the subject; investigation ends here,’ that is death.” —Alfred North Whitehead in “Dialogues of Alfred North Whitehead,” as recorded by Lucien Price.

Every fall semester, I teach a course in exercise metabolism that is geared toward students in our strength-and-conditioning and clinical exercise physiology master’s degree programs. Students entering these programs are required to have bachelor's degrees in exercise science, and as such they have completed extensive undergraduate coursework in the sciences and usually have some background in athletics. It seems reasonable to expect these already-educated students to be able to answer a simple question: What is fitness?

Initially, students seem to think that my question is some sort of icebreaker to get the class talking about something we can all understand before we address more complex course material.

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VIDEO: Productive Application of Force



For time: Chest-to-bar Pull-up

Chest-to-Bar Pullup:
-Option 0: Banded Pull-Ups 5x5 (Increase Challenge)
-Option 1: Chest-to-Bar + Tap Swing, 5x(2+1)x5
-Option 2: Strict + Kipping Chest-to-Bar, 5x(1+1)x5
-Option 3: Shoulder Width Chest-to-Bar, 5x5


For 5 cycles:
AMRAP in 2 mins of:
21/15 Row Calories
Max Rep Toes To Bar
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

Performance: 15/12 Cal Row Toes as high as possible
Fitness: 12/10 Cal Row Knee Raises





Back Squat 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.

Use 90-95% of last weeks top set of 2


21-15-9 reps, for time of:
Dumbbell Snatch (one arm - L), 50/35 lbs
Dumbbell Snatch (one arm - R), 50/35 lbs

Time Cap: 6 Mins
Comp: 40/30#
Perf: 30/20#- Banded PU or Ring Row
Fit: 20/10#- Banded PU or Ring Row


Egg and Nut Free Chocolate Chip Cookies

Prep Time 10 minutes

Cook Time 16 minutes

Total Time 26 minutes

Yields 14-15 cookies



  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.

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VIDEO: Running Workshop: Pose to Prevent Injuries



Record your best Power Jerk 3 Rep Max lift.

3RM, then 90%x3x2


For 4 cycles:
AMRAP in 2:30 of:
10 Single Arm Db Thrusters, 50/35 lbs
10 Single Arm Db Thrusters, 50/35 lbs
Max Reps Double Under
Rest 2:30 between each cycle. For each cycle restart the AMRAP.

Comp: 40/30# DUA
Perf: 30/20# Singles
Fit: 20/10# Singles


he CrossFit Workshop: Running is an intensive single-day course that teaches participants how to improve technique and increase safety for improved economy and performance. Under the guidance of Pose Method founder Dr. Nicholas Romanov and his team, participants will learn from class discussion and innovative drills before leaving with a newfound ability to run fast and efficiently.

VIDEO: An Evening Meditation To De-Stress After A Marathon Workday



For time: Press

Handstand Pushup:
-Level 1: Handstand Pushup Negative, 5x3 (target: 0:10/rep)
-Level 2: Knees-to-Elbows Handstand Pushup, 5x5
-Level 3: Quick Kip Handstand Pushup, 5x5
Or Seated Shoulder Press 3-3-3-3-3


5 rounds for time of:
10 Ring Dips
20 Pistols (Alternating Legs)s

Competition: Bar Dip Pistol with leg behind
Performance: Banded Bar Dip Modified Pistol
Fitness: Box Dip Air Squat


This soothing guided meditation is intended to help you decompress from whatever stress you've accumulated during the day, and come back to being present, calm, and ready for whatever the evening holds.

ARTICLE: Five Tips to Make Traveling With a Food Allergy Easier



Find your Snatch 2 Rep Max.

Snatch 2RM, then 90%x2x2 TIMECAP: 20:00


As many reps as possible in 15 mins of:
2 Burpee Box Jump Overs, 30/24 in
2 Overhead Squats, 115/75 lbs
2 Anchored Sit-ups
4 Burpee Box Jump Overs, 30/24 in
4 Overhead Squats, 115/75 lbs
4 Anchored Sit-ups
6 Burpee Box Jump Overs, 30/24 in
6 Overhead Squats, 115/75 lbs
6 Anchored Sit-ups

8/8/8, 10/10/10, etc.
Competition: 95/65# 24/20”
Performance: 65-75/45-55# 20/16”
Fitness: 35-45/25-35# 16/12”


I am severely allergic to gluten and also have a mild dairy allergy, and even though I’m a frequent traveler, it’s not always obvious to me which dishes have either (or both!) when I’m in a new place and eating unfamiliar foods.

Dr. Alyson Pidich, the medical director of the Ash Center, in New York City, and a food allergy specialist, is allergic to shellfish and, like me, knows firsthand that even so-called “safe” foods can have trace allergens that can make you ill.

So what’s a food allergy sufferer and world traveler to do? Here are some of Dr. Pidich’s tips, all of which she keeps top of mind for her own travels.

Carry a food allergy card in multiple languages

Have a card handy that lists your food allergies in the language or languages spoken at your destination. You can create your own cards with simple notecards or sturdy paper, or order them from Allergy Translation, which charges $8 to create one card through its app or website. (You can print as many copies of each card as you want once you place an order.)

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VIDEO: Squat Therapy



Find your Clean 2 Rep Max.

2RM, then 90%x2x2 TIMECAP: 20:00


5 rounds for time of:
15 Hang Squat Cleans, 135/95 lbs
30/20 Push-ups

TIMECAP: 20:00 GEAR: 2
Competition: 115/75# 20 Push-Ups each Round
Performance: 75-95/55-65# Elevated Push-Ups
Fitness 45-65/35-45# 20 Elevated Push-Ups


CrossFit Seminar Staff member Michele Mootz coaches a Level 1 Seminar participant through the wall squat and explains why the movement is a good coaching tool for athletes in need of squat therapy.

ARTICLE: Recovery Pseudoscience: On Thin Ice



Record your best Deadlift 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.

4RM, then 90%x4x2
TIMECAP: 25:00


For time:
40/35 Assault Bike Calories
20 Deadlifts, 225/155 lbs
40/35 Assault Bike Calories

Competition: 185/155#
Performance: 135-165/95-110# 30/25 Cals
Fitness: Find Weight 25/20 cals


The use of ice in association with exercise is quite controversial.

Using ice—applied locally or via submersion of the body in an ice bath—to augment recovery is both recommended and condemned: Some athletes and coaches swear by it while others suggest that it is a waste of time. The science surrounding its use is informative but equivocal.

Because experience and science are not strong enough to make a blanket statement, let’s consider some details.

What actually happens when we submerge ourselves in ice water? (Richwell Correa/CrossFit Journal)

Swelling and Numbing

Cryotherapy, cold therapy, icing and similar treatments with different names have been around for longer than most people can remember and at least as long as photographic and motion-picture technology.

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VIDEO: Technique vs. Intensity



For time: Chest-to-bar Pull-up

Chest-to-Bar Pullup:
-Level 0: Banded Pull-Ups 7x7
-Level 1: Tap Swing + Chest-to-Bar, 7x(2+1)x7
-Level 2: Chest-to-Bar + Tap Swing, 7x(1+2)x7
-Level 3: Shoulder Width Chest-to-Bar, 7x7


3 rounds for time of:
20 Double Unders
10 Dumbbell Front Squats, 50/35 lbs
20 Double Unders
10 Dumbbell Push Press, 50/35 lbs
20 Double Unders
10 Dumbbell Thrusters, 50/35 lbs

TIMECAP: 10:00 GEAR: 3
Competition: 40/30# DUA
Performance: 30/20# 40 Singles
Fitness: 20/10# 20 Singles


Certified CrossFit Coach (CF-L4) Chuck Carswell speaks to CrossFit Level 1 Certificate Course participants about the relationship between technique and intensity, and the quest to achieve both simultaneously.

ARTICLE: Doctors on Easier Menopause Through CrossFit



Strict Press 3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.


Complete as many rounds as possible in 16 mins of:
Run, 200 m
15 Alternating Dumbbell Snatches, 50/35 lbs
15 Box Jumps, 30/24 in
Rest 2 mins

Comp: 40/30# 24/20"
Perf: 30/20# 20/16"
Fit: 20/10# 16/12"


Scottie Cure had always dreaded menopause.

"You hear horror stories about hot flashes and horrible symptoms and weight gain and all these things," the 56-year-old said.

When she stopped menstruating at 48, she was relieved to experience only an occasional hot flash and some night sweats she could directly attribute to her daily consumption of processed sugar.

But Cure didn't emerge unscathed.

After a bone-density scan in 2012, she discovered she had osteopenia—bone-density thinning common among women entering menopause. Her obstetrician recommended extended-release calcium and prescribed a once-per-week medication to increase bone density. The doctor told her the latter was intended to do nothing more than slow the progression, not improve it.

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VIDEO: Gymnastics Course: Hollow-Body Progressions



Suitcase Walking Lunge 12-12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.

12 = 6 steps per leg Per side = per hand


3 rounds for time of:
Walking Lunge, 100 ft
15 Pull-ups
Walking Lunge, 100 ft
15 Toes-to-bars

Time Cap 10 mins
Perf: Banded Pull ups or Ring Rows Toes as high as possible
Fitness: Banded pul ups or ring rows knee raises


Pamela Gagnon demonstrates progressions to work the hollow-body position in an effort to strengthen the core. During the CrossFit Specialty Course: Gymnastics, participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness-all of which improve CrossFit performance.

RECIPE: Paleo Keto Thanksgiving Stuffing Recipe



Record your best Clean + Front Squat + Jerk 1 Rep Max lift.

Build to max then 2x1 with 90-95% max 1 set = 1 clean + 2 front squat + 1 jerk


For time:
15 Power Cleans, 145/100 lbs
30 Double Unders
15 Jerks, 145/100 lbs
30 Double Unders
12 Power Cleans, 145/100 lbs
30 Double Unders
12 Jerks, 145/100 lbs
30 Double Unders
9 Power Cleans, 145/100 lbs
30 Double Unders
9 Jerks, 145/100 lbs
30 Double Unders

Comp: 135/95 DUA
Perf: 95-115/65-75 90 singles
Fit:45-75/35-55 60 singles





  • 1 cup onion diced

  • 1 cup broth

  • 2 stalks celery diced

  • 1/2 teaspoon cumin

  • 1/2 teaspoon fresh sage leaves diced

  • 1 tablespoon ghee

  • 1/4 teaspoon sea salt



  1. Take out your 4 eggs and bring to room temperature. I crack mine in the blender and let them sit for 20 minutes or so.

    Add the apple cider vinegar, water and 1/4 cup of melted coconut oil(not hot so you don't cook the eggs) blend on low for 30 seconds.

    Then add in the coconut flour, garlic power, salt and baking soda and blend for one minute.

    Grease your baking tin with the 1 tsp coconut oil. I used two small mini loaves for this recipe.

    Pour the batter in your pans and bake at 350 degrees for 40 - 45 minutes or until a toothpick comes out clean.

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Find your Clean 3 Rep Max.

3RM, then 2x3 with 95% of 3RM TIMECAP: 25:00


10 rounds for time of:
Power Clean + Hang Power Clean + Squat Clean, 165/110 lbs

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean, 165#/110#
Each round must be completed without releasing the barbell.
Competition: 145#/100#
Perfomance: 95-135/65-95#
Fitness: 65-75/45-55#



  • 8 oz ground sausage

  • 30-35 large white button or baby bella mushrooms stems removed

  • 1/2 cup skinned cored, and chopped apples (really tiny pieces, or even shredded)

  • 1/4 cup chopped leeks

  • 1/4 cup finely chopped pecans

  • 3 tbsp olive oil or avocado oil divided

  • 1/3 cup chopped dried cranberries

  • 2 tbsp chopped fresh sage

  • 2 eggs beaten

  • 1 clove garlic minced


  1. Preheat your oven to 350 degrees. Lightly grease a large baking sheet, set aside.

  2. Heat up a large skillet to medium high heat. Coat with 2 tbsp oil, add sausage and begin to cook. Cook for about 2-3 minutes, add in leeks, apples, and pecans. Saute for another 4-5 minutes, or until sausage is cooked completely. Continue to break apart the sausage so there are no big chunks.

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RECIPE: olive, caramelized onion, and herb drop biscuits



For time: Chest-to-bar Pull-up

-Level 0: Banded Pull-Ups 6x7
-Level 1: Tap Swing + Chest-to-Bar, 6x(2+1)x7
-Level 2: Chest-to-Bar + Tap Swing, 6x(1+2)x7
-Level 3: Shoulder Width Chest-to-Bar, 6x7


2 rounds for time of:
30/20 Strict Ring Dips
40 Toes-to-bars
50 Wall Balls, 20/14 lbs, 10/9 ft

TIMECAP: 22:00 GEAR: 2
Competition: Bar Dips
Performance: Banded Bar Dips Toes as high as possible 14/10#
Fitness: Box Dips Knee Raises 10/6#



  • 1/2 cup almond meal

  • 1/2 cup coconut flour

  • 1/4 cup tapioca starch

  • 2 teaspoons baking powder

  • 1/4 teaspoon salt

  • 8 eggs

  • 1/2 cup + 2 tablespoons butterghee, or olive oil, divided

  • 1 cup minced olives

  • 1 tablespoon minced fresh herbsI used rosemary, sage, and thyme

  • 1/2 white onion


  1. Preheat oven to 375°F and line a baking sheet with parchment paper.

  2. In a medium skillet heat 2 tablespoons of fat over medium low heat. Thinly slice the onion and add it to the pan. Cover and let steam for 10 minutes stirring occasionally. After 10 minutes remove the lid and continue cooking another 10 minutes until they are dark brown.

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VIDEO: Greg Glassman Visits Chinese Affiliates: "A Curation of Good People"



Snatch 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.


For 4 cycles:
AMRAP in 3 mins of:
3 Power Snatches, 135/95 lbs
6 Bar Facing Burpees
9 Pull-ups
Rest 3 mins between each cycle. For each cycle restart the AMRAP.

Competition: 115/75#
Perfomance: 75-95/55-65# Banded Pull-Ups or Ring rows
Fitness: 45/35# Banded Pull-Ups or Ring rows

ARTICLE: How Meditation Might Help Your Winter Workouts



Record your best Romanian Deadlift (snatch grip) 8 rep max lift.

8RM, then 2x8 with 90% of 8RM


Complete as many rounds as possible in 18 mins of:
Row, 750 m
21 Dumbbell Hang Power Cleans, 50/35 lbs
63 Double Unders

Competition: 40/30# DUA
Perfomance: 30/20# 126 Singles Fitness: 20/10# 63 Singles


For many of us, the shorter, chillier days of autumn can dampen our enthusiasm for exercise. But a new study suggests that some simple techniques might shore up our commitment to being physically active as the seasons change, and one of them, surprisingly, is to learn to meditate.

Among exercise scientists and enthusiasts, November is recognized as a Rubicon. Many committed, experienced exercisers will continue to be active during this month and the remainder of the winter.

But others’ willingness can waver at this time of year, and they become more sedentary.

study of exercise behavior published earlier this year found that, on average, people moved about 11 fewer minutes per day in winter than during the summer.

Since for some people, 11 minutes represents much of their daily activity time, this drop-off is substantial and worrisome.

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VIDEO: Hands-Free Front Squat



Press 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

L-Sit Shoulder Press 5-5-5, 2x5
Handstand Pushup:
-Level 1: Box L-Headstand Pushup, 6x6
-Level 2: Handstand Pushup Negative, 6x4 (target: 0:10/rep)
-Level 3: Knees-to-Elbows Handstand Pushup, 6x6 T

IMECAP: 20:00
Handstand Pushup:
-Level 2 Prerequisite: Athlete can execute a set of 5 Box L-Headstand Pushup with excellent mechanics and control.
-Level 3 Prerequisite: Athlete can perform 0:10 HSPU negatives with control from top to bottom.


3 rounds for time of: 20/15 Push-ups 30 Anchored Sit-ups 40 Medicine Ball Squats, 20/14 lbs

TIMECAP: 10:00
GEAR: 2.5
Competition: Same
Performance: Elevated Push-Ups 14/10#
Fitness: Elevated Push-Ups 10/6#


FOOD: Do High-Cholesterol Foods Raise Your Cholesterol?



Record your best Power Jerk 5 Rep Max lift.

5RM, then 2x5 with 95% of 5RM


For time:
25 Push Press, 95/65 lbs
Run, 400 m
25 Push Press, 95/65 lbs

Comp: 75/55#
Perf: 65/45#


Q. What is the evidence that dietary cholesterol or other fat influences serum cholesterol?

A. Foods high in cholesterol, like eggs or cheese, can raise blood cholesterol levels, though the effect is relatively modest and varies from person to person. The best evidence available suggests that saturated fat, rather than dietary cholesterol per se, is the major contributor to serum cholesterol.

In 1991, The New England Journal of Medicine described the case of an 88-year-old man who ate 25 eggs a day for at least 15 years and had normal cholesterol levels and apparently normal arteries. This report challenged a central dogma of medicine: namely, that dietary cholesterol leads to elevated serum cholesterol and atherosclerosis. That belief arose in 1913, when the Russian scientist Nikolai Anichkov observed that rabbits developed atherosclerosis after being fed a high-cholesterol diet.

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