Archive for April, 2008

Okinawa Marines Give CrossFit A Try

Uncategorized | Posted by brianpcf
Apr 28 2008

Why live in DC?

Uncategorized | Posted by brianpcf
Apr 25 2008

Some reasons here.


Uncategorized | Posted by brianpcf
Apr 25 2008

Thank god others take this topic as seriously as me:

Beyond Pancakes, Washington Post

We Got T-Shirts!!

Uncategorized | Posted by brianpcf
Apr 21 2008

I Like Chucks…

Uncategorized | Posted by brianpcf
Apr 15 2008

Happy to hear that others are getting on board. I’ve been wearing Chucks exclusively for my Crossfit workouts (save Oly lifting only WODs) for about 8 months now and LOVE! them.

Sole Survivor

Diabetes Article

Uncategorized | Posted by brianpcf
Apr 13 2008

An article from Nutrtion & Metabolism, Dietary carbohydrate restriction in type 2 diabetes mellitus and metabolic syndrome: time for a critical appraisal.

Good article on the approach of reducing dietary fat intake vs. carbohydrate intake.


Uncategorized | Posted by brianpcf
Apr 13 2008

Just wanted to put these on here so I remember where they are:

Nicole 9 Movement Cues.pdf
Points of Performance for CrossFit Level 2 Certification.pdf
Teaching Progressions for Complex Movements – Level 2.pdf

Level 2 Reading Material Index.pdf

My two partners at Potomac CrossFit

Uncategorized | Posted by brianpcf
Apr 11 2008

Jen Conlin, Head Coach, Potomac CrossFit

Dan Hoffman, Coach, Potomac Crossfit

Weight of the Evidence

Uncategorized | Posted by brianpcf
Apr 03 2008

Saw the post below from Regina Wilshire’s blog. Found it off of Max Lewin’s blog who’s a CrossFit Trainer in Oakland, which I check pretty regularly. Here’s the post from Regina:

My Big Fat Diet – Aim High, Think Big, Score One More!
What happens when you convince a small, remote town to modify their diet to restrict carbohydrate? You get a study called “My Big Fat Diet,” where everyone participating agrees to shun the carbohydrate and dig in and enjoy meat, eggs, cream, real cheese and a variety of non-starchy vegetables.Dr. Jay Wortman propsed such a study, and after months of ethics reviews and consultations, Wortman and his team of researchers tested the theory that high-calorie Western foods are the root cause of those health problems, not due to the dietary fat content, but the carbohydrate.As the CBC reported, “[h]e set up a year-long study of the diet in Alert Bay, where 60 people agreed to live on a more traditional aboriginal diet of meat, seafood and non-starch vegetables such as cauliflower.His theory is that sharply reducing the consumption of carbohydrates and sugar will cut deeply into the very high rates of obesity and diabetes in native communities.People who took part in the study lost significant amounts of weight, Wortman said. They also showed improvements in their cholesterol levels and diabetes control.”The preliminary findings are captured in a poster abstract, available here. The findings are, in a word, expected. What Wortman and his team found is what others have found in other studies – those who modify their diet by restricting carbohydrates and eating protein and fat ad libitum lose weight, improve triglycerides and HDL, have no significant findings for LDL or total cholesterol, see improvement in glycemic control with reductions in HbA1c.In this study’s subjects, it is reported that they:
Lost 10.1% of body weight
Shed 9.7% of their waist circumference
Improved their waist-to-hip ratios significantly
Triglycerides (TG) declined 19.9%
HDL rose 17.4%
TG/HDL ratio improved 30.2%
TC/HDL ratio improved 11.5%
Total Cholesterol (TC) and LDL had no significant change
More importantly, in the initial analysis, those with diabetes were found to have significant improvements in their HbA1c levels – seeing a decline from a mean 7.1% to a mean 6.1%. This is again a study that finds diet alone improves HbA1c significantly while also reducing or eliminating medication!
Now one would think that results like this, and others before it, would inspire those whom remain skeptical to see the value in such a dietary approach; after all, it is helping those with chronic health conditions to lose weight, improve specific risk markers and also reduce medication requirements.
Well, not so fast say the ‘experts’ sought for comment by the CBC for their article!
“The diet he is advocating has been compared with the high-protein, low-carbohydrate Atkins diet, which has been criticized by the American Society for Nutrition for causing dramatic weight fluctuations, leading to illness.
The Health Canada Aboriginal Food Guide still recommends native people eat rice, bread and pasta.”
So, Health Canada Aboriginal Food Guide is going to continue to tell native peoples to keep eating that rice, bread and pasta; despite evidence, from multiple studies now, showing eliminating these foods is benefiicial to health?
But worse still is the message that is now in vogue, that modifying diet to restrict carbohydrate is too hard to do, unsafe anyway, so don’t try.
As well, living on a more traditional diet may present challenges for many native communities, said Bernadette Dejonzague, a registered dietitian and a diabetes prevention program co-ordinator. This is because access to food sources such as sockeye salmon may be limited by contamination and transportation issues.
More insulting however, is the insinuation that native peoples are too stupid to modify their diet back to the traditional!
Many people who live in native communities “wouldn’t know what to do with a deer or moose, even if they were able to shoot one,” said Dejonzague, who is a member of the Abenaki First Nation and based in London, Ont.
Let’s just forget the fact that native peoples lived off the land for generations prior to the introduction of flour, sugar and refined carbohydrates!
As reported, “Starchy food such as flour for bannock, potatoes and pasta were introduced about a century ago and the impact on the aboriginal diet was devastating. Because of our people’s low incomes we find it necessary to stretch out food and what better way than to add lots of starches such as bannock and potatoes. The Hudson Bay Company introduced us to bannock and we bought it hook, line and sinker. It found a market for flour at our expense.”
At least had the guts to be open and honest about the choices one must make, “We need to return to our roots of healthy eating and exercising. Our people in both the urban areas and reserves must examine their eating habits and adjust accordingly.People who have diabetes have two choices: They can treat the symptoms through medication or they can go to the root of the problem and follow a more traditional diet.
So get off the couch and snare a rabbit, set a net, shoot a deer or moose, and when summer comes go out and pick a mess of berries. Walk past the junk food aisle at the supermarket and head to the vegetable section. Our good health depends on what we eat and the Namgis First Nation has thrown out the challenge.”

The Muscle Up

Uncategorized | Posted by brianpcf
Apr 01 2008

The wonderful world of video…

OK, not really, but there it is anyway.