A Month of Healing….


January 28th began my month off of crossfit. It was a hard thing to do….I love that place. It had been looming in my mind that a month of mobility and skill focus would do me some good. Then I pulled a muscle in my arm. It was clearly time for some rest and recovery.

So until the 28th of February I’m focusing on mobility WOD’s , my flow yoga, martial arts, MovNat and my movements for crossfit. For example, I never practiced my double unders at home. Result = I never got them down. I’ll have them down by the time I return. My over head squat…well…it sucks! It’s a mobility issue. I’ll be working the kinks out of my back to make that better. I’ll be practicing my clean form with a wooden pole. I’m going to get it clean and perfect! The plan is to go back better than I was. I’ll be reporting my progress here as well as welcoming any advice that people might have.

Get Out and Play!



My wife and our dogs…a day at the park

A reminder this weekend to get out and play. Go to the park,take a hike, ride a bike, throw a ball with your child, friends or your pet. Today’s world is full of stress and it’s important to let go of that stress. Those hard workouts are great but you need to get out there and just have fun. Smile, laugh and let go of the stress. This will do volumes for your health!

The Importance Of Partner Training

I trained mostly alone for a decade. I longed for the grungy, hardcore gym that I worked out in high school. Brick walls, weights and people pushing each other. I could not find it in my town. I set up a home gym and lost my perspective in there. I mean, it was just me…..was I really pushing myself to my limits? The answer became clear when I joined Crossfit Lafayette 7 months ago. I had found an old school style environment where the owners as well as your peers pushed you to your max…and beyond. Better yet, It was like stepping back into the weight room and wrestling practice all at the same time. I began to see quickly that I had spent many years not living up to my physical potential. I’m now a huge advocate of group and partner training.

Don’t have access to a crossfit? If you work out at home, that’s fine. I recommend trying the following –

1. Find a friend to work out with you. He or she will push you to go harder than you would on your own….no matter what you’re telling yourself.

2. Do some partner drills where the work out involves team work like 2 man sandbag carries and medicine ball sit ups. This will make you push each other!

All in all you need someone to push you and someone to measure yourself with. I go into crossfit and yes, I’m competing with myself…..but it’s the people I train with who make me continue to set higher standards.

Cheat Healthier!

It’s Sunday, a day when many people take part in a cheat meal. Cheat meals can be tasty and not so off the paleo path. My wife recently purchased ” The Gluten Free Almond Flour Cookbook” by Elana Amsterdam. Every single thing that we’ve made out of Elana’s cookbook has been excellent! Anytime I try out a product that I really like, I’ve gotta share it with you. Try the apple muffins and the chocolate velvet torte! I highly recommend picking this book up so that your cheat days are something that you can enjoy, knowing you’re not trashing all of the hard work that you’ve put into your training and nutrition. Elana has some other great ideas over at elanaspantry.com Be sure to check it out!

Getting In Some Training On A Cold Day

How I Stay Paleo On The Road

I often hear about people that end up cheating on their diet due to not having paleo food available, during work or traveling so they just stop into their friendly fast food joint for food ( I use the term food loosely here). Everyone knows that packing your lunch if you work in an office will ensure that you have quality paleo food at hand. Being on the the road is no different. It’s as simple as 1-2-3!

1. Pack food from home before the trip. You can use an ice chest if it’s warm out or if it’s winter you can use an simple insulated bag like I show here.You can also stop by local stores such as my trip to Whole Foods here if you are going to be on an extended trip. Grab some things that you can eat for meals and some snacks while in the car or even back at your hotel room.


2. Put it in the bag or ice chest.











3. Zip it up/close it and stow it. You’ll have no excuse to stop for a snack that you’ll only regret later! Simple…..just like the paleo diet.


“Stand Up With The Weight” from Crossfit Lisbeth

Recently I stumbled upon Crossfit Lisbeth, a site where Lisbeth Darsh, a crossfitter and social media director for Crossfit Inc., shares her inspirational writings. I now have a link at the top of my blog so that you can check in and hopefully find some inspiration.


Life goes on.

Change happens.

Who you were yesterday may not be who you are today.

That’s called growth. And it’s a good thing.

So many times in life, we get scared of what could be, instead of being thrilled by what could be. We cling to our comfort zone. We worry about change. And that’s certainly understandable; but, really, what good does worry do?

Change is adding weight to the bar. Seeing what you can handle. And then assessing the outcome.

Like when you put more weight on the bar in your clean. Put ten more pounds on that lift and you might end up on your a**. Might. Or you might stand up with it.

So don’t focus on your a**. Don’t focus on how bad the lift could go, on how bad things could be. Instead, think about how good it feels when you stand up, on your own, with a heavy load on your shoulders. You did this. No one else. Be proud.

Stop thinking about what was, and think about what could be. Life changes every day. Set your feet, get your grip right, breathe in, and pull. And stand up with the weight.

Tabata Focus Mitt and Bag Training Will Make You A Better Fighter!

Josh Rozas works the mits

Many of you are familiar with the Tabata method. For those of you that are not, below is the current Wikipedia definition –

Tabata Method

A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

Now that may seem a little complicated, so I’m going to simplify it to make it usable for you in your training. For our purposes Tabata workouts are simply 8 – 20 second max effort intervals with a 10 second rest in between.

This workout will be done on either a bag or on focus mitts. It will accomplish two goals that I have in mind for you – 1. More wind (this is always a good thing when it comes to fighting!) 2. Learning to work within real time fight perimeters ( WTF? I said I’d keep it simple didn’t I?) What I mean is that I want you to learn to unleash for 20 seconds. A real fight should not last longer than that. In fact it should be shorter.

The Bottom Line

-Practice your combos (hands, elbows and knees).

-Do this 3 times per week.

– Watch yourself become a better fighter!

Paleo Podcast

Great podcast here! Add it to your podcast subscription list by clicking on the itunes icon below!