SPARTAN PERFORMANCE PARTY   Saturday, February 15th 8pm

FIT CHICKS SEMINAR                              Saturday, February 22nd, 2PM

2014 CrossFit Games Open                       Thursday, February 27th

CrossFit 631 Throwdown                           Saturday, March 1st


8 COMMON SQUATTING MISTAKES AND HOW TO CORRECT THEM FOR STRONGER SQUATS                        “Everyone makes mistakes. I make a lot. Everyone squats. (Don’t they?) I squat a lot. Through the combination of these two things, in addition to coaching a lot of squats, I’ve worked out eight common mistakes that limit squatting potential. Thankfully, I’ve also worked out how to correct them. Have a read over this list and see if you recognize any of these mistakes in yourself or others.—Chet Morjaria for Breaking Muscle



This video is making its way around the internet mainly, it seems, because the “superhuman” in the video, Frank Medrano, is a Vegan.

I don’t really care what style of eating a person chooses as long as it’s working for that person.  I do take exception to some of the claims made by the author of the article that accompanies the video.  Claims like:

Accordingly, the list of title-winning, record-holding vegan athletes grows exponentially every year, showing it is possible not only to survive, but to thrive on a plant-based diet. – See more at:
Accordingly, the list of title-winning, record-holding vegan athletes grows exponentially every year, showing it is possible not only to survive, but to thrive on a plant-based diet. – See more at:

…title winning, record holding vegan athletes grows exponentially every year.”

There are some good athletes that use the Vegan lifestyle, but on the website, Great Vegan Athletes, they list about 70 athletes, world wide.  Some of these athletes do not currently play a sport, some were never serious amateur or professional athletes at all.  Some on the list became vegans at the end of their careers.  Of all the athletes in the world this website could list only 70 vegans.

…..government experts worldwide are finally catching up with the large body of scientific evidence demonstrating that a vegan diet is not only a viable option…..”

We cannot get government officials to say that the food group they push on us the most, grains, may be a poor choice to a good portion of the population.  Government officials have no issue with propping up the big pharmaceutical companies even though most of these medications come with a list of side effects that is greater than the problem the medication is supposed to fix.  I prefer the Government stick to securing our nation, keeping our roads in good repair and managing our mail system.  As far as what to eat is concerned I don’t see the government in our kitchen as good or helpful.

The best part of the vegan diet is that vegans, usually, eliminate processed food from their diet and at the same time consume more vegetables.  That’s a good strategy for anyone.  I’m not convinced that getting protein through plant-based food is the best idea, but I also always say that everyone is different so different methods will work for different people.  I certainly don’t believe that people are immoral for eating animals.  Especially tasty animals.  Do we view animals in the wild as being “violent” or “cruel” for killing and eating their prey?

To wrap this up, the guy in the video, Frank Medrano, is awesome, but I doubt it’s because he’s a vegan.  If you choose to be a vegan, great, just don’t push your religion on me.  If being a vegan is working for you–you’re healthy and fit, cool, have at it.  If you’re a vegan and you’re weak, sick and unfit then you probably aren’t cut out to be a vegan or you’re doing something completely wrong.  The government is a poor resource to get your nutritional advice.

Somebody please take an opposing view so we can have spirited debate.  Thanks!


Accordingly, the list of title-winning, record-holding vegan athletes grows exponentially every year, showing it is possible not only to survive, but to thrive on a plant-based diet. – See more at:
Accordingly, the list of title-winning, record-holding vegan athletes grows exponentially every year, showing it is possible not only to survive, but to thrive on a plant-based diet. – See more at:

Workout of the Day
Push Jerk 1 rep max (Use racks or blocks)

One round for time of:
500 meter row
20 dumbbell push press 40/20#, 10 per arm
20 weighted sit-ups 35/15# plate
20 burpees
20 ring dips
20 dumbbell hang power cleans 40/20#, 10 per arm
20 overhead lunge steps 35/15# plate
20 dumbbell power snatches, 40/20#, 10 per arm

{Note:  All dumbbell exercises are single arm.  Exercises with a plate are done using both hands on the plate.  Overhead lunge steps may be done walking or standing in place, alternating steps.}

Post your scores to the Whiteboard.

16 Responses

  1. If you already believe that it would be wrong for me to come over to your house and kick your dog for no good reason, then you already believe in the core principle behind veganism. Most people already believe that it is wrong to harm animals unnecessarily, that is, when we have other options. Therefore, it logically follows that if I would not kick the dog for no good reason, then I would not pay someone else to harm an animal because I like chicken wings, again, for no good reason. This is not a religion as you said. It is simply acting consistently on what we already believe. It is the opposite belief, carnism, that we are conditioned to believe in from birth that is a “religion.” This belief asks us to have blind faith in illogical and contradictory values about our relationship with animals.

    For anyone who is interested in sorting through the nutrition myth and misinformation on vegan diets, we have one of the best vegan nutrition 101 pages out there at, backed up by only the best peer-reviewed science we have available.

    In 2009, the American Academy of Nutrition & Dietetics, the U.S.’s oldest, largest and foremost authority on diet and nutrition, also recognized that humans have no inherent biological or nutritional need for animals products: “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

    While a well-balanced vegan diet can easily provide all of the nutrients we need to thrive, that doesn’t mean that all vegans are healthy. Just as people who eat meat, dairy and eggs often suffer from nutrient deficiencies, a poorly planned or junk-food vegan diet can also fail to meet nutritional needs, leading to health problems. Total raw food diets and diets composed of only very-low-fat foods can also make it harder for some people to get all the necessary nutrients. But with the rare exception of someone who suffers from multiple serious plant-food allergies, science now recognizes that a healthy vegan diet is a safe option for everyone. Learn more about vegan diets at

  2. Tiffany

    Boooooo, I was looking forward to the WOD today, but I suppose I understand. Keep safe everyone! Katy I already shoveled this morning once, I’m good, the snow isn’t light! haha. Have a good snow day everyone!

  3. George Demetriou

    Coming to my house and kicking my dog would be an attack on my home and property. This brings up a whole new topic. I like to eat cows, pigs, deer and chickens, but if you had any of those as pets I wouldn’t come to your house and kick them or eat them.

    Every society in existence has eaten animals in one way, shape or form. I choose to continue this tradition. If you do not I respect that. Every fiber of my being approves of meat consumption. As an omnivore I digest meat well and function well after I eat.

    As far as choosing a vegan diet is concerned, as I stated in my post, if it works for you please enjoy. I prefer to get Vitamin B-12 from animals, you can stick with supplements or soy. I prefer not to eat grains very much, if at all, since grain based food attacks the body, creates inflammation and many are intolerant to gluten. I love fruit and vegetables, but I’m not a fan of soy or legumes, except peanut butter, but I almost never eat that either.

    As for carnism, where going to have to agree to disagree. Certain animals are food for me. I do not take the animals for granted or waste them. I give thanks for the animals that provide food for my family. I also realize that I may be food for some animals and I accept that. I would like to see animals raised for food live in a free range environment, but I don’t suppose that’s going to make you feel any better.

    Thank you very much for your comment and for providing further sources of information. I do appreciate it.

  4. Al

    Robert it seems to me that comparing kicking my dog to eating chicken wings to be a bit of a red herring fallacy. Killing a chicken for food is hardly ” no good reason”. I do agree with you that eating vegan can be perfectly healthy and probably better than the diets of most Americans who eat mostly processed foods, however I think the point George was making is that eating animals for food is both healthily and perfectly moral when done responsibly. Personally I believe animals provide us with the best sources of both protein and fat. Since cutting out processed foods and adding more vegetables and grass fed beef to my diet my body composition and performance has never been better. Please understand I respect you and your decision to eat the way you chose.

  5. All of this talk of animals is getting me hungry. So if I can’t workout tonight, I’m gonna do the next best thing and get a steak dinner with the gift card George and Lisa gave me for my birthday!

  6. Jade

    I was a strict vegan for 4 years, mainly for health reasons, but then became interested in animal welfare later on. Long story short, it definitely did not work for me. I was a VERY healthy vegan – the healthiest. Ever. And I was depressed and terribly sick when all was said and done. Two of those 4 years, I dated one of the famous vegan bodybuilders and he managed to be okay with it- although I definitely noticed certain questionable side effects of his diet. You would not believe how much processed soy and gluten he would have to eat to keep his protein up. He publicly denies/sidesteps the truth of what he eats and misleads others into believing they can eat natural foods as a vegan and still get the right macros for optimal wellness. I am thankful everyday I saw the light and ate a steak. Nearly everything became better when I switched to Paleo diet and escaped from the hate filled vegan community. From experience, I do think that people who switch to veganism and feel better, feel better because they stop eating processed food and start eating more real, whole foods. And that is great, power to them. But in the long run, I think most of them won’t last – or if they do, they will unfortunately suffer some negative consequences. I felt pretty good at first and gradually felt worse and worse, until I realized that it had to be the veganism. It makes me so frustrated to see people blindly switch over to veganism due to people preaching from their high horse, promising a health cure all and a morality upgrade. I don’t mind the animal welfare part, yeah lets get rid of factory farms and get the animals back to pasture, but I find most of their ideas logically unfeasible, many don’t even make that much sense. Sorry George, I had to agree with you!

  7. George

    There you go again, agreeing with me…

    On a serious note…thanks for sharing your story. It was fascinating and well articulated. You have the credibility of a former vegan and that’s powerful when offering your opinion. Good stuff!

    Someone asked me, in a face to face conversation, if Robert Grillo is someone who trains with us. The answer is no. I have no idea who Mr. Grillo is except for what he shares on his website, Free From Harm: “Robert Grillo is the founder and director of Free From Harm, a 501c(3) non profit that seeks to change society’s attitudes about violence and oppression by leveraging the most powerful advocacy tool we have: our forks. He is the author of over 500 articles on Free from Harm and is particularly interested in the intersection of food choices and popular culture. He shares his life with a flock of rescued hens and a rescued homing pigeon. – See more at:

    The article, “Vegan Bodybuilder Displays Superhuman Strength In Must See Video”, was re-posted from Mr. Grillo’s website.

  8. Lauren

    It’s good to know that kicking people’s dogs and eating meat correlate with one another. I never knew that! The next time I put a steak on my BBQ, I’ll be sure to go next door and kick the neighbors dog.

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