Always a REASON why we program the way we DO.  So today was suppose to be a partner WOD b/c tomorrow you have a Benchmark WOD and we wanted you ready so nothing to kill you today, BUT hopefully your good and ready to go.



50 Sit Ups

75 OH LUnges 45/25

50 Wall Balls

75 Push Press 45/35

100 Mountain climbers

50 Push Ups


Wacky Wednesday

Wacky Wednesday for the morning Crew.  So Im really thinking the morning group should include the whole box, but would really everyone do it.  Is everyone as fun and creative as the 5:15 am crew?  I think it would be fun for next week for all the classes to follow suit.  WHO’s IN? 

Ok soooo not mentioning any names, Johnny “Both” Johnny’s, Mike, Miguel if you havent met them I’m sorry because they are a fun crazy bunch of guys, BUT one thing they are on a challenge against each other and they are eating oatmeal in the mornings?  YEP I SAID IT OATMEAL in the mornings! (I used to eat oatmeal every morning yikes) so i went to Marks Daily Apple (love this site by the way if you have not visited before and Im posting the blog about oats.  Now all you paleo gurus in your own words could you comment why its not the best to eat oatmeal in the mornings!

groatsYou know how we say that grains exist on a spectrum of suitability, from “really bad” wheat to “not so terrible” rice? Well, what about the rest of ‘em? They may be  the most commonly consumed (and thus encountered) grains, but wheat and rice  aren’t the only grains on the spectrum. Since I get a lot of email about oats, I  figured they were a good choice for this post. Besides – though I was (and  still mostly am) content to toss the lot of them on the “do not eat” pile, I  think we’re better served by more nuanced positions regarding grains. Hence, my rice  post. Hence, my post on traditionally  prepared grains. And hence, today’s post on oats. Not everyone can avoid all  grains at all times, and not everyone wants to avoid all grains at all times.  For those situations, it makes sense to have a game plan, a way to “rank” foods.

Today, we’ll go over the various incarnations of the oat, along with  any potential nutritional upsides or downsides. But first, what is an  oat?


The common oat is a cereal grain, the seed of a species of grass called Avena  sativa. Its ancient ancestor, Avena sterilis, was native to the Fertile Crescent  in the Near East, but domesticated oats do best in cool, moist climates like  regions of Europe and the United States. They first appeared in Swiss caves dated to the Bronze Age, and  they remain a staple food crop in Scotland. The “whole grain” form of an  oat is called a groat (the picture up above depicts whole oat  groats) and is rarely sold as-is, except maybe as horse feed. Instead,  they’re sold either as steel-cut, rolled, or instant oats.

Picture7 4Steel-cut oats are whole groats chopped into  several pieces. Some of the bran flakes off, but some is retained.  Steel-cut oats take longer to cook, contain the most nutrients (and antinutrients  like phytic acid), and taste nuttier than conventional oats.

Rolled oats are steamed groats that have literally been rolled out  and flattened, with the bran discarded. When most people think of “oats,” they’re thinking of rolled oats.

Instant oats are rolled, steamed, and precooked oats. They’re essentially the same as rolled oats, only often accompanied by  sugary flavorings and rendered immediately edible by the addition of hot  liquid.

The main problems with oats are the phytic acid and the avenin, a protein in  the prolamine family (along with gluten from wheat, rye, and barley, and zein,  from corn). As far as phytic acid (or phytate) goes, oats contain  less than corn and brown rice but about the same amount as wheat. As  you know from previous posts, phytate has the tendency to bind minerals and  prevent their absorption. So, even if a grain is rich in minerals, the presence  of phytate prevents their full absorption. Ingestion is not absorption,  remember. As I understand it, you can, however, reduce or eliminate phytate by  lactic fermentation. I’m not sure the degree to which phytate can be  deactivated, but one study  does show that consuming oats that underwent lactic fermentation resulted in  increased iron absorption rather than reduced. Another source claims that simple soaking isn’t enough, since  oats contain no phytase, which breaks down phytate. Instead, you’d have to  incorporate a phytase-containing flour to do the work; a couple tablespoons of  buckwheat appear to be an effective choice for that. Combining both lactic acid  bacteria (whey, kefir, or yogurt), companion flour (buckwheat), water, and a  warm room should take care of most of the phytate… but that’s a lot of work!

Avenin appears to have some of the same problems as gluten in certain  sensitive individuals, although it doesn’t appear as if the problem is  widespread or as  serious. Kids with celiac disease produced  oat avenin antibodies at a higher rate than kids without celiac, but neither  group was on a gluten-free diet. When you put celiacs on a gluten-free diet,  they don’t appear  to show higher levels of avenin antibodies. It looks like once you remove  gluten, other, potentially damaging proteins become far less dangerous. One  study did find that some celiacs “failed” an oats challenge. Celiac patients ate  certified gluten-free oats (quick note: oats are often cross-contaminated with  gluten, so if you’re going to experiment with oats, make sure they’re certified  gluten-free), and several  showed signs of intestinal permeability, with one patient suffering all-out  villous atrophy, or breakdown of the intestinal  villi. A few out of nineteen patients doesn’t sound too bad, but it shows  that there’s a potential for cross-reactivity.

Why do oats get so much praise from health organizations,  particularly from the American Heart Association (whose coat of arms  boxes of Quaker Oats proudly display)?

Well, oats contain a specific type of soluble fiber called beta-glucan  that increases  bile acid excretion. As bile acid is excreted, so too is any serum  cholesterol that’s bound up in the bile. The effect is a significant  reduction in serum cholesterol. In rats with a genetic defect in the LDL  receptor gene – their ability to clear LDL from the blood is severely hampered – there’s some evidence that oat bran is protective  against atherosclerosis. Of course, the very same type of  LDL-receptor-defective mice get similar  protection from a diet high in yellow and green vegetables, so it’s not as  if oat bran is a magical substance. Like other prebiotic  fibers, oat bran also increases butyrate production (in pigs,  at least), which is a beneficial short-chain fatty acid produced by fermentation  of fibers by gut flora with a host of nice effects. Overall, I think these studies show  that soluble fiber that comes in food form is a good thing to have, but I’m not  sure they show that said fiber needs to come from oats.

Oats also appear to have a decent nutrient profile, although  one wonders how bioavailable those minerals are without proper  processing. A 100 gram serving of oats contains:

  • 389 calories
  • 16.9 grams protein
  • 66 grams carbohydrate
  • 10.6 grams fiber (with just under half soluble)
  • 7 grams fat (about half PUFA and half MUFA)
  • 4.72 mg iron
  • 177 mg magnesium
  • 3.97 mg zinc
  • 0.6 mg copper
  • 4.9 mg manganese

Oatmeal is a perfect example of the essentially tasteless, but oddly  comforting food that’s difficult to give up (judging from all the  emails I get). It’s tough to explain, because it’s not like oatmeal is  particularly delicious. It’s bland, unless you really dress it  up. No, I suspect it’s more than taste. I myself have fond childhood  memories of big warm bowls of oat porridge steaming on the breakfast table. I’d  add brown sugar, dig in, and head out to adventure through blustery New England  mornings with a brick of pulverized oats in my happy belly. The nostalgia  persists today, even though I don’t eat the stuff and have no real desire to do  so. Heck, seeing Wilfred Brimley’s diabetes awareness TV spots still makes me  think of those bowls of oatmeal and all the playing they fueled. Maybe it’s a  combination of nostalgia and physical satiation?

Still, since I had some steel-cut oats laying around the house from a past  houseguest who absolutely needed his oats, I decided to give them a shot. To  self-experiment. To – gasp! – willingly and deliberately eat some whole  grains. McCann’s Irish oats, they were. Raw, not steamed, and of  presumably high quality. I’d been researching this post, and I came across  an interesting thread on Paleohacks in which a recipe for baked  oatmeal was described. Go ahead and check it out. I followed it exactly, soaking  the oats in an acidic medium (Greek yogurt) and adding the buckwheat flour, which I made a special trip to the store  for. When it was done cooking, I added a bunch of blueberries and some grass-fed butter, a touch of salt and a few shakes of cinnamon, and the Paleohacks poster was right: it did make  the kitchen smell great. I sat down to eat my bowl. I’d been on a long hike that morning and I had done some heavy lifting as it baked, so I felt like I was as ready as I’d  ever be.

It was… okay. The liberal amount of butter I added quickly disappeared  without a trace, and I had to stop myself from adding more because that would  have been the rest of the stick. The berries and cinnamon looked and smelled  great, but they were swallowed by the blandness. I even added a tablespoon of  honey but couldn’t taste it. It was satisfying in the sense that it provided  bulk in my stomach. A half hour after, I felt kinda off. It’s hard to describe.  A spacey, detached feeling? Slightly drugged? However you want to describe it,  it didn’t feel right. Only lasted half an hour or so, though. My digestion was  fine (hat tip to Jack Kronk and his Paleohacks recipe for getting that part  right), and I never felt bloated besides the initial “brick in the stomach” feeling.

That’s my take on oats. Better than wheat, worse (and more work to improve)  than rice. I won’t be eating them because I frankly don’t enjoy them, there are  numerous other food options that are superior to oats, and I don’t dig the weird  headspace they gave me, but I’ll admit that they aren’t as bad as wheat. If I  want starch, I’ll go for some sweet  potatoes

Read more:

15min to find 1 Rep Max Back Squat


400 Meter Run

20 KB Snatches

20 AbMat Sit ups

3 Rds


Plate Burpees, Running with a Plate?

Who knew Running with a 25/45 lb plate could be so hard?  Im not blogging tonight. SORRY folks we are going to dinner with Shawn before he leaves for Paris, Italy, France? Where ever he is going its a much needed vacay ALWAYS right.  Now lets see if I get a shirt in every country that he CrossFits in….HINT SHAWN if you are reading this you need to CrossFit in every country that you visit.

Make sure you are hydrating its getting HOT out there!


800 Meter Run with 25/45

30 Burpees with plate

400 Meter Run 25/45

20 Burpees with plate

200 Meter Run 25/45

10 Burpees with plate

Defeated as Soon as I step UP to the Bar

3,2,1, GOOO Felt defeated 20 reps into OH Squats, I felt like I was going into battle with out ammo.  Driving my car with out fuel, jump roping with out a rope, YA GET MY POINT?  Wanted to quit, actuallhy I did twice, but WHY I asked myself, picked THAT DAMN rope up and did 1 DOUBLE UNDER AT A TIME???  Really is all I could tell myself. I talked my self straight into YOU SUCK MODE!!!   Just an OFF day is what people were telling me.  I just kept telling myself I cant have an OFF day, Im trying to get better NO time for an OFF day.

Well I’m here to tell you we are all going to have OFF days its life its REALITY  and we will still get better, be better Stronger for going into the Box on your “OFF DAYS” and not quitting.  I didnt QUIT I WANTED TO SO BAD, but now that Im home and after some GET REAL TEXT MESSAGES from Sean Mata, & Tracey Casey MY BAD ASS SELF that completely SUCK AT THAT WOD is STRONGER TODAY THAN I WAS YESTERDAY!  So dont let your mind, attitude or your OFF day get to YOU!!!!

IM naming todays WOD “YOU WILL DO AFTER THE BABY COMES RX” get it?

30 OH Squats

15 Hang Power Snatch

30 Double Unders

3 Rds                                                                                                                                                                                   Ross & Elyse met the Fittest Man in the World Rich Froning this weekend! And repping there PCF shirts!!!!


The Open is coming to an end…… Have your goals?

Well it is just about over, its almost done. The brutal Wednesday’s when we find out what horrible workout they have in store for us are done. And if anyone is like me, they found their true weakness’, and ate one heck of a humble pie. But in the end, we will see who the “Open” says is the fittest man/woman on earth.

Now, we all know there is a long road ahead for these athletes, and in the next few months we will know who the fittest truly is. On July 15 it will all be over, the hype will come to an end, and we will have a year to build up to 2013.

What does this mean? For many of you, it’s just another day, and to others it’s the Super Bowl. But has anyone looked past July 15?

The reason I ask this question is for one reason…. What are YOUR goals? We all talk about our goals, loose weight, loose inches, get stronger, lift more, set PR’s.  But does anyone truly take the time to ask someone else what their goal is.

We all watch each other, we cheer each other on, and we high five each other at the end of a WOD. But has anyone helped a fellow Crossfitter achieve their goal. I ask because I think it is time for our Pearland Crossfit to get involved in each other.


Now I am going to touch on a sensitive subject, but I feel it ties into the above information.


The word of the day is ……..CHEATING!!!!

I know, we all hate to think about it and we know who we are…… it’s all of us. At one time or another everyone in this Gym has shaved a rep, cut a corner, not completed a proper movement, lied on the almighty white board, and heck, I’ll say it….. shaved an entire ROUND. It happens and we all have been there, but does shaving a rep, a round, a couple seconds off our WOD get us to our goal? It doesn’t and it won’t. It is time to start focusing on our goals, and truly working towards them. If you set a goal, hold yourself to the goal. Hold yourself accountable, and achieve whatever that goal may be as honestly as possible. Because in the end, it is your goal and it is you who has to be satisfied with the results.


So let’s hear it Pearland family…. What are your goals? We want to see them, we want to hear them, and we want to hold each other to them. Focus on your goals, and help another to achieve theirs. And maybe next year…. that pie tastes a little bit sweeter.

OPEN 12.5 are You SURPRISED?

Well, I didn’t think that they would actually repeat a WOD from last year.  BUT SURPRISE!!! Barbell Thrusters and Chest to Bar Pull Ups.  Last year – 65# thrusters were incredibly heavy for me!  So, I know that I am stronger and fitter than I was then.  AM I where I want to be?  No, but the one variable that I absolutely can’t do anything about is my age :-) .  I will keep working out and striving to be better and improve my form and hey!  I have double unders now!!!  I hope that I stay in the top 200 of my age division we will see where I land at the end of the day next Tuesday evening.  Do WOD 12.5 – challenge yourself, be uncomfortable and do your best I think you will surprise yourself!  Both Ryann and Jenn surprised themselves by actually getting some Chest to Bar Pull Ups!  So, 3,2,1 GO!

Today’s WOD – the morning did a slightly different WOD

They did 8 RFT

  • 11 Wall Ball Sit Ups ball touching ground over your head and then touching ground at your feet
  • 8 KB SWINGS (70#/53#)
  • 5 Pylo Pushups

I think the afternoon classes did some 100 m sprinting somewhere in this…

WE will be judging OPEN WOD @ 7pm if you plan on coming tonight comment here please


Seems like more often I say did you check out mobility wod. com?  FLEXIBILITY issues it will effect every bit of your workouts wether its tight ankles which could be a reason why you fall out at the bottom of a squat.  Shoulder can you lock out? I could go on, but what I did for you was your homework.  I went to one of my favorite sites and Im posting for you.  Maybe you will enjoy enough to go yourself and check it out.  IT  will help you out tremendously maybe fix the the quirks in your lifts or just your air squat.

Problem With Compromised Position? Everything

Hey Mwodies,

Today’s episode highlights some of the more subtle problems of missing range of motion.  When an athlete is mission crucial movement ranges, they end up paying for it in spades.  Missing shoulder IR? Watch what happens to your neck.  And then your nervous tissues at the shoulder.  And then your elbows are wonky.  And sorry about your crappy wrist pain.  Doode.  It’s simple.  You need to be normal. No more, no less. You are a system of systems.   Need normal shoulders?  Fix your up stream and down stream business.  Need a normal neck? Fix your down stream business.  I mean, how you gonna win if you ain’t right within? (thanks Lauryn Hill, Fugee Leopard.





400 Meter Run

10 Power Clean 135/95

10 Burpees

400 Meter Run


How Do you Explain CrossFit

Compliments of Practice Crossfit….

When your questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks. -I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people. -I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same. -I train in a warehouse with no air conditioning and big garage doors. If you didn’t know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another. -I train where advertising is sacrilege. I train where I am a walking advertisement. -I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder…not elevator bullshit. Real music. -I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door. -I train where if I want to keep my shirt on I can….but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine…no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere. -I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with. -I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train. -I train where everyone applauds when I do well, and I applaud for them. -I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.

-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow. -I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I’m old and gray, not being moved. -I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way. -I train because laziness sickens me, and preventable disease is exactly that…preventable through effort, not medication. -I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly. -I train where the floor could double as a pool at times because people actually work hard. I don’t care, that’s how it should be. -I train with football players, grandmas, kids, housewives, doctors. -I train with people of every walk of life, and if I cared about status…someone would make me leave. -I train where education daily is paramount, and if I’m not a constant student, I will fail quickly. -I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better….they aren’t allowed to train with me. -I train with people that make my day better. -I train in a place where I want to be, not a place I feel I have to be. -I train under expectations. Expectations to be better than yesterday.

-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about “I”….its about “us” I train….WHAT THE HELL Do you DO?


10 KB Swings 7/53

20 Push Ups

30 Air Squats

40 Double Unders


Wed. & the WOD was Announced

This week has been brutal it feels like.  Atleast the rain has stayed away so we can go outside and do a FEW Lunges and some Running!  Stretch, Roll out make sure to drink plenty of water.

12.4 isWorkout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 90 Double-unders 30 Muscle-ups