Posted by Andy Petranek : Friday, Jan 27, 2012

One of the most important reasons that we do the Whole Life Challenge every year is to give you the opportunity to be REALLY particular about the stuff that you put in your mouth to feed your body. When is the last time that you looked at the list of ingredients in your bacon? Or in the soup you buy from Trader Joes? And when's the last time you considered the things that are added to the food you eat that don't even show up on the list of ingredients?

The following video (it's old - from 2008) is a story about investigative reporters from Fox News that were fired for uncovering too much about Bovine Growth Hormone, manufactured by Monsanto, that is given to cows and shows up everywhere in the United States milk supply. BGH has also been linked to cancer. This is not a post to try to scare you, nor is it to bash Fox News - this sort of thing is happening all over the place in the media. So what's the point? Educate yourself and then make smart choices. Maybe there is more to going off dairy than what simply meets the eye.

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Today's Workout
21-15-9 rep rounds for time of:
Front Squat (135/95)
Pull ups
800m run (at the end of each round)

Posted by michael stanwyck : Thursday, Jan 26, 2012

The most exciting change we have made to the Whole Life Challenge this year is that you now have the opportunity to enroll anyone in your life to do it with you! The same tools that are there for you -- the scoreboard, the blogs, the discussion forums, the structure, the community -- can be used by anyone you think would like to take on a powerful transformation of their life around their health and fitness.

Just like you they will commit to something big. Just like you they will tune into their well-being daily. Just like you they will train themselves to make empowering choices. Just like you they will face the challenges that everyone grapples with around a consistent practice of health. And just like you, they will make a profound impact on their life.

One of the greatest benefits to you (outside of being the person who gave someone that gift) is this -- there is nothing that will solidify your commitment to the game more than making yourself the example to follow. Becoming a leader is a great way to bring the challenge to you. It is an exciting way to say, "I am going to do this!" Making the game important not only for you but for your community will give you results you haven't yet imagined.

Now, they can't win our challenge, but that doesn't mean you can't have prizes! This is your game and you'll want to make it exciting! Everyone should have something at stake, and the kitty is up to you!

If you are already registered for the Challenge, simply go to your profile in our challenge website, click on the "invitations" tab and follow the instructions.
Want more info? Check out these documents:

Enrolling your friends and family & So they want you to do the Whole Life Challenge

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Today's Workout
5 rounda of
10 "L" pull-ups
10 pistol squats

Posted by Becca Borawski : Wednesday, Jan 25, 2012

Did you know there are actually a lot of Paleo cookbooks available? And, in fact, some really GOOD ones. With the popularity of CrossFit and Paleo/Primal-style eating rising, there are a number of options out there and no need to feel confused and overwhelmed in the kitchen.

I recently reviewed one of the newest, The Food Lovers: Make It Paleo, and think it is a great one for someone who is not super confident in the kitchen or is new to Paleo. It has shopping lists for both kitchen tools and Paleo food supplies in the front of the book, plus over 200 recipes, most of which aren't too complicated -- but are definitely tasty.

Other Paleo/Primal cookbooks:
Everyday Paleo by Sarah Fragoso
The Primal Blueprint Cookbook by Mark Sisson and Jennifer Meier
Well-Fed by Melissa Joulwan


No bad carbs going in here!

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Today's Workout

Just show up.

Posted by Andy Petranek : Tuesday, Jan 24, 2012

Anything special about this Tuesday, January 24th? On top of the fact that it's another day that you get the opportunity to wake up, breath, drink coffee, it's also a day that you get the chance to "Just Show Up". See you at CFLA!

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Today's Workout
Skill Work - 20 minutes
- rope climb and foot anchors
- challenge - max rope climbs in 4 min
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Max Burpees in 2 min
Rest 2 min
Max Sit ups in 2 min

Posted by Andy Petranek : Sunday, Jan 22, 2012

I was in Peet's early Saturday morning getting a large cup of coffe. I hadn't eaten breakfast and realized that it was going to be noon until I had a chance to have a meal. All of a sudden, every item in the baked-goods display looked delectable. Ordinarily I don't even look at the plethora of diabesity inducing sugar-pills behind the glass. But this morning, not only did everything look good, the cinnamon rolls, covered in glazed sugar, were irresistible. Gone were all the reasons that I know NOT to eat foods that are sugar (bread) laced with sugar. All I could think about was how good that cinnamon roll was going to taste going down. And it did.

The simplest way for me to prevent this... prepare! This means looking at my calendar for the week, identifying, in advance, the meals that I won't have time to eat, and to make a plan for food for those days. Could be as simple as putting a few Lara Bars in my bag to hold me over - that would definitely be better than a sugar-covered donut.

What are some of the ways you plan ahead? What sort of healthy snacks or meals do you prepare? What is your strategy?

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Today's Workout

Find your 1 Rep Max Snatch

Posted by Andy Petranek : Friday, Jan 20, 2012

If you've seen the photos on our site, you've seen his work. Carlos and 'Great Photos' have become synonymous at CFLA... and about 3 weeks ago, he approached me with an idea for a project that involves all of you, our members. What follows is a letter from Carlos explaining his whole concept. If you want to take part, let us know!

My name is Carlos and I Am Proud. I've come to know the CrossFit Los Angeles community very well over the last 3 years and shared many memories inside and outside of the box. As a result of my exposure to CFLA I've developed a real passion for capturing still images. If you don't know me, you have probably seen me running around taking photos during class times. Yep. I'm the guy getting in your face capturing what I hope is the true emotion of your experience. Several months ago I snapped a photo of someone who had just completed a particularly brutal workout. I looked onto the playback screen to check some of my settings. The image was nothing spectacular, but what instantly caught my eye was the expression on the student's face after completing the workout. It was a mixture of accomplishment and exhaustion. I looked around the room as others completed their workouts and paid close attention to their expressions. To my wonderment everyone showed me their own unique experience. I saw someone happy to be finished with the pain, another sat silently stoic and heck one person was simply attempting to regain their breath. I sat for a minute truly admiring what each person was telling me through their facial expressions. Many of them I did NOT know at all and yet I understood what they were going through.

And so birthed an idea that I'm calling my "I Am CrossFit" Portrait Series. For a two week period I will be coming into the gym during specific classes to photograph students after they've completed their workouts. Unlike the past I'm stepping things up a notch in a new way. As each student completes their workout they would be asked to IMMEDIATELY come over to where I'm set up to shoot their portrait in the tall room. This means no falling to the ground or sitting on a box but coming directly to me. The shot is quite simple really. You will be asked to sit on a stool and let me capture your post workout "expression" if you will. You can do whatever you want. Smile, laugh, or simply attempt to regain your breath. I will not be giving you any direction, besides sit and stare at the camera. As such these will not be "beauty" shots but raw representations of everything you just went through. Each student will then be asked to "fill in the blank" on the following statement "I Am ________" in relation to how they feel about themselves as a CrossFit athlete in that very moment. This statement would be incorporated in some way visually as part of the portrait.

My intention for the photographs will be used as part of a Black and White Portrait book series I'm developing of CrossFitters from all over the country in post workout phase. In every instance I would require those interested to sign a release waiver granting me permission to use the photographs for the purposes of my photography and this book.

What I need help with to start this project are subjects. YOU. The students of CFLA, whether I know you or haven't even met you yet, in order to make it happen. If you are interested we will be posting a flyer with the schedule of dates (between January 23rd and February 4th) I will be shooting and a sign up sheet posted in the main room. Simply sign up and show up to that class. The process should take no longer than five minutes. I really look forward to seeing your "faces"!

If you are interested in some of my other work you can check out my website at http://www.krop.com/migueltapiaphotography

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Today's Workout
Complete with a partner in order with only one person working at a time:
100 box jumps (20)
100 KB swings(24/16)
100 situps (partner anchored)
4-200m runs