Monthly Archives: February 2010

“Great organizations demand a high level of commitment by the people involved.”

-Bill Gates

I just wanted to take a little time and post space to just say THANK YOU.  Thank you  for BELIEVING in what is happening at XFA.  Thank you for TRUSTING enough to take heed to the information being given.  Thank you for  COMMITTING to showing up day after day and giving your all.  Thank you for DIGGING DEEP even when you are tired, when it’s hard or you just aren’t feeling it.  Thank you for GIVING your best everyday.  Thank you for being DETERMINED to learn a new way to eat that will increase the longevity of your life…YOU DIDN’T HAVE TO.

These are the things that will you set you apart wherever you go.  You put yourself out there every time you walk in The Red Doors.  You allow us to know you, you put your pride aside and allow us to teach you, you let it all hang out and let us strengthen you.  

Every time you enter XFA you become a stronger person inside and out. It’s been such a rewarding experience.  For some of you it might be an unassisted pullup, a body weight deadlift or a consecutive mile run without stopping to walk.  For many, what it truly looks like is the realization that you CAN do this and you WILL do this…

I just wanted to thank each and every one of you for believing in XFA and what we stand for.  Thank you for spreading the word.  Thank you for telling others it’s possible for them.  Thank you for being a part of what we are doing.  It means more than you will ever know.  None of this victory would be possible without each and everyone one of you.




6 Rounds
20 sec AMRAP Hang Power Cleans M95/W65
40 sec rest
20 sec AMRAP Med Ball Slams M25/W10
Rest 40 sec


3×3 Weighted Pullups

5 Rounds:
7 OH Squats
7 Pushups
200m Run



One Crazy Saturday!! 28 PEEPS!!

What is blood sugar?  Blood sugar is the amount of glucose (sugar) present in our blood.  When you eat carbohydrates your body breaks them down into sugars, which are absorbed into the bloodstream. The sugar level rises, and in response, your pancreas releases a hormone called insulin. Insulin helps take the sugar from the blood and put it into the cells, where it can be used as energy to fuel your body.  Insulin’s primary function is facilitating the storage of extra sugar in the blood as fat.   How can we control blood sugar?  Some helpful tips on controlling blood sugar is to eat plenty of vegetables and some fruit throughout the day, and also allow for some protein (soul and face) with every meal or snack.  When eating protein with every meal or snack especially with fruit it doesn’t allow for the fructose and glucose to instantly spike our blood sugar level which in turn doesn’t send a signal to release as much insulin.  Remember when eating protein it produces a hormone glucagon which counter balances out our insulin levels…plus helps for recovery and muscle definition, who doesn’t want that??   

Fish Oil Supplement  

Lets make sure we are on track with our fish oil supplement.  We need .5 gram for those with healthy body fat percentage or 1.0 gram for those with unhealthy body fat percentages per 10 lbs of body weight.  So for a 215 pound man with healthy body fat we need to take .5 grams per 10 lbs which would equal out to about 10 grams a day.  If you guys have any questions on this stuff let us know we would be glad to help you figure your correct amount.  Keep up the good work guys, ” Helen” WOD was awesome to watch, we had PRs all over the place.  Ceci shaved off 2:30 secs with a lighter band…way to go!!  David and Gretchen also had some pretty impressive times!!  You guys are truly amazing and a pleasure to coach!!  


GHD Situps
GHD Back Extensions
KB Swings


10 Broad Jumps for distance 

3 round :
15 Deadlift
12 Hang Power Cleans
9 Front Squats
6 Push Jerk 


Shane and Holly in their Saturday workout gear!! Good stuff guys!!


 Quote of the Day:

“Hell would be meeting the man or woman you might have been.”

What is so important about controlling our insulin levels?  We can strongly control our insulin levels by our nutrition, exercise, and lifestyle choices.  Insulin is the master hormone, which is released from our pancreas after  consumption of too many carbohydrates and protein respectively.  Carbs are stored as glycogen in the liver and muscles.  Once the liver gylcogen is full, the excess carbs are stored as fat- Triglycerides.  Insulin’s primary function is a storage hormone and when insulin is high, nothing gets out of our cells.  High insulin levels can lead to: abdominal adiposity- apple shape, high circulating blood glucose, high blood fats-hypertriglyceridemia, and high blood pressure- hypertension.   For good health we want low insulin levels, good insulin sensitivity so we can get the most from insulin.    

Keep up the good work on your Nutrition guys and if we need to make some changes lets work hard this week to make them happen.  We are proud of you guys!! 


Press: 10,8,6
Deadlift: 5,5,3,3
Good Mornings: 3,3,2,1,1



So Cute!!

Chicken Fajita Salad


  • 1 Tbsp olive oil
  • 3/4 cup sliced onions
  • 8oz skinless chicken breast
  • 1/2 tsp cumin
  • 2 tsp oregano
  • 1 cup chopped bell peppers
  • red leaf lettuce (optional)
  • 1-2 tomatoes
  • 1 avocado


  1. Add olive oil to a skillet. Heat over medium.
  2. Add sliced onions, saute until softening.
  3. Cut into strips and add the chicken.
  4. Add the cumin and oregano, saute, tossing often.
  5. Add the bell peppers when the chicken has browned.
  6. Wash and shred the lettuce. (optional)
  7. Add the tomatoes, toss.
  8. Serve the salad on two plates, top with the chicken fajita mix.
  9. Add the sliced avocado.



3 Rounds:
6 x Clapping Push Ups
9 x Bounding Squats
12 x Ring Rows
Sprint 100m

7 Deadlift
1 Max Height Box Jumps

Mike working so hard, he's smoking!!

Looking forward to seeing all your smiley faces tomorrow!  By the way great turn out on Saturday, 28 people working hard…amazing to see!!  Hope you all had a great weekend and enjoyed the sunshine:)    

5 Rounds for Time:
5 Split Power Cleans: (M205/W125)
10 Box Jumps (M30”/24”)


4 Rounds of:
400 M Run
10 Pistols/ leg

3x12MB SItups

Week 2 for ALL our Runners!! 

Running WOD’s

5k Runners 1.5 mile run
10 Milers 3 mile run

5 x Hill Repeats (longer hill than shorter :))
Rest 1 min at the top and then rest 1 min at the bottom

1 x 200m, 400m, 600m, 800m
Rest the amount of time it took you to do the previous run

15 minute time trial
Try to cover as much distance as possible


Everybody great job this week, hard work and good Nutrition all over the place…so great to see:)  I also wanted to give a shout to Shane for having a great start to the challenge losing 12 pounds so far!!  That is awesome!! We are starting to notice change in body composition and we all want to hear and share in your success.  Let us know how your looking, feeling, and performing?


T-Shirt For The Pear Blossom:

What should go on the back of OUR t-shirts? Any suggestions?


Fun Day Friday YOU pick your WOD!!

Great work tonight Ladies!!

Ramen noodles may be cheap, but they sure don’t offer much in the way of nutrition.  It seems that all the affordable foods in the grocery store are pretty bad for you. However, there are ways to maintain a healthy diet for less. It takes some commitment and a little creative cooking nothing you guys can’t handle!  Here are a few tips to incorporate into your lifestyle to help the pocket book. 

1.  Stretch Your Meat – If you are indeed a carnivore, then you know how expensive meat can be.  So instead of two chicken breast or eating too much ground turkey in one sitting  try and work on the portion size. 

2.   Make a Shopping List – By planning meals ahead of time and sticking to a shopping list, you will avoid any unnecessary (and unhealthy) impulse purchases.

3.  Avoid Processed Foods – Starting with raw materials is not only cheaper, it will cut many preservatives and additives out of your diet. This can only improve your mental and physical well-being.

4.   Drink Only Water – Your soda/coffee/juice/alcohol dependency isn’t doing your wallet or your body any favors. Water is the only liquid you will ever need to drink. So, put a filter on your tap and drink without guilt.

5.   Buy In-Season Produce – A seasonal produce chart may help you do determine what will be cheapest at the store right now. Buying your favorite fruits and vegetables during the off-season can really cost you some major dough.

6.  Shop at the Farmer’s Market – Are you paying gouged prices at your local health food store when you could be getting your food direct from local growers? Check out the local farmer’s market before heading to the grocery store.

7.   Clip Coupons – This is an obvious way to save some money on food. However, be sure to only save coupons for healthy foods, no matter how much those Oreos are marked down.

How important is longevity and a healthy lifestyle?  Is it worth enough to maybe spend alittle extra on quality foods that don’t affect the body negatively? Post your thoughts and comments!!

Another recipe to try this weekend!

Paleo Lasagna

2 lbs grass fed ground beef

1lb mild Italian sausage (You can use chicken or turkey sausage)

1 red onion diced

4 cloves crushed garlic

2 tbsp dried oregano

2 tbsp dried basil

1/2 tsp cayenne pepper

1/2 tsp sea salt

2 tbsp olive oil

1 28 ounce can of diced tomatoes drained

1 small can of tomato paste

1cup organic black olives sliced

6 zucchinis thinly sliced

In a large soup pot saute onions and garlic in the olive oil for about 3 minutes.  Add ground beef and sausage and brown.  Season meat mixture with all dry ingredients and add drained diced tomatoes and tomato paste and mix well.  In a big lasagna baking dish place a layer of sliced zucchini and then ladle on a thick layer of the meat mixture and top with the sliced black olives.  Top meat and olive layer with another layer of sliced zucchini and top with a final layer of the remaining meat mixture.  Cover tightly with aluminum foil and back at 350 for 30 min.  Let sit for 10 min before serving.

“The Bear”
5 rounds, 7 sets
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed


Alternating 8 Min. Tabata

Ring Support