Category Archives: Featured Articles

Get ready! We’re doing a Whole30 Nutrition Challenge!


The Whole30 Challenge is a 30-day nutrition challenge that takes a Paleo-based approach to eating. Par for course, you’ll eat meat, veggies, some fruit and good fats. While there are quite a few programs that transition people to a Paleo diet for healthier living, we believe Whole30 offers the best programming and foundation for better long-term habits. While dedicating 30 days toward resetting your digestive system is a good start, we believe that the best results will come from longer dedication, as well as learning what personally works for you and your long-term goals through continued experimentation. For those of you who have already been Paleo, this is a great way to get back on track.

A little bit about the program, so you can somewhat gauge what you’ll be getting into if you commit:

The Program

Here is a brief overview of the guidelines of Whole30, beginning with what you can’t eat. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and enable you to see just how these foods are impacting your health, fitness and quality of life.

  1. Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels because companies sneak sugar into products in ways you might not recognize.
  2. Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
  3. Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  4. Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  5. Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
  6. Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  7. In addition, no Paleo-ifying dessert or junk food choices! It will ruin your Whole30 faster than you can say, “paleo pizza.” Do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “paleo-fying” desserts or junk food – no paleo pancakes, pizza, brownies or ice cream. Trying to replicate junk food with “technically approved” ingredients misses the point of the Whole30 entirely.


There are a few exceptions to the rules above. They are:

  1. Clarified Butter or Ghee. Clarified butter or ghee is the only source of dairy allowed in the Whole30 program. Plain old butter is NOT allowed, as the milk proteins found in non-clarified butter could impact your results. Learn more here.
  2. Fruit juice as a sweetener. A small amount of fruit juice as an added ingredient during your Whole30 is allowed, but this doesn’t mean a cup of fruit juice is a healthy choice!
  3. Certain legumes. Green beans, sugar snap peas and snow peas are okay on the Whole30 program. While they’re technically a legume, these are far more “pod” than “bean,” and the benefits of the plant matter far exceed the downside.
  4. Vinegar. Most forms of vinegar, including white, balsamic, apple cider, red wine, and rice, are allowed during your Whole30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.
  5. Processed foods. Minimally processed foods like canned coconut milk, applesauce, tomato sauce, chicken broth or canned olives are all acceptable on the Whole30 – but, avoid anything with carageenan, MSG or sulfites.

The good news is that what you can eat is so numerous I can’t fit it all in the post!

The challenge begins on January 5th, and I hope you’ll join us for 30 days of clean eating experimentation, community and education. You will be able to note not only the changes you see in your body, but how you feel. Nutrition is the foundation for excellence in fitness and being the very best you can be. If you’re interested, send me an email at ljrispin (at), or tell your coach you want to join.

There will be a $10 buy-in. As an incentive, if you make it through all 30 days, you get your $10 back. There is a quick daily check-in form that you will be responsible for. Keep track of your food how ever you like, but keep it handy because I’ll be doing random checks throughout the challenge.


Why You Shouldn’t Set Your Rower to 10

To everyone who’s ever wondered what the right setting is on the rower, this is the article for you.

If you need a better explanation, here’s what Concept 2 has to say.

Since we’re critiquing other people’s form today…

…find something wrong with Rocky’s form and something wrong with Ivan Drago’s form.

Are You Drinking Enough Water?

imageIt’s getting warmer outside (finally!). Are you drinking enough water? Try to drink AT LEAST half your body weight in ounces of water EVERYDAY.

Clean Eating Challenge Spring 2014

Eat the rest of the easter candy this weekend, the 60 day clean eating challenge starts on Monday!

eat clean be a boss

Here’s what you need to know:

  • This is a clean eating challenge, not a paleo challenge. That means grains are back in, but be smart about them!
  • Cut out refined sugar. Check everything in your kitchen to make sure it isn’t loaded with sugar.
  • You will need to keep track of your carbs, fats and protein. I recommend getting My Fitness Pal.
  • For everything else, including how the points will work, check out the PDF CleanEatingChallenge
  • Use the TDEE Calculator to figure out your macros (the link is in the PDF, watch the how to video!) and get your numbers signed off by one of the coaches next week.

TDEE Calculator (watch the video!)

Clean Eating Shopping Guide

*If you have trouble with the links in the PDF, check the .doc that I sent out via email. If you didn’t see the email, check your junk folder first and then email me if you didn’t get it (ljrispin at gmail dot com)


Create Goals for Yourself

There is more to goal setting than writing down a list of fitness goals. While that is important, it’s not the only thing you have going on in your life. We’ve created this guide to help you not only PR or get a pull-up but will help in other areas of your life as well. Life is a balancing act and your short term goals must be in line with your long term one.

Remember there are no failures, only the outcomes of your actions. Use this template to get your goals on paper: CrossFit Ozone Goals

Laura’s New Goal

Design Outline:

Step 1. Define EXACTLY what you want and tell somebody.

Write it down and read it daily or weekly. It’s easy just to write it down on a random napkin and never review it; this will not yield results you want. You must constantly remind yourself what you’re working toward so that you are not easy strayed. Tell everyone you know especially the ones who will keep you accountable for your actions.

Step 2. Road Map

How will you get there? How long will it take you? What will stand in your way? Think about this and plan accordingly.

Step 3. PMA- Positive Mental Attitude

State your goals in the IS not the IF. There is a difference between wanting and having. The universe is your Genie, Your wish is its command and it reproduces what you assume to be true. Examples: “I am my ideal weight of X lbs. by X date,” versus “I want to lose 20 lbs.” or “I eat a diet full of fresh veggies, meat, fruit and nuts”.

Step 4. B- SMART


Don’t end up be guy in the gym with big arms but skinny legs, or the super fit girl who lives in the gym but has no friends.


Specific means well defined something that would be clear to anyone else.

Ex. Not specific—I want to be stronger. Specific— I want to be able to deadlift my body weight.


Ask questions such as, how much? How many? How will I know when it is accomplished? Ex. Not measurable—Get fit. Measurable—lose 5 pounds of fat, gain five pounds of muscle, complete the Tough Mudder and be able to reach my toes.


You can’t run a marathon tomorrow, but you can run around the block. Your goals need to stretch you, push you to go farther and faster than you ever thought possible. At the same time, you don’t want them to debilitate or discourage you.


Do they align with your mission and support the vision you have for your life?

T—Time Sensitive.

Deadlines put a time stamp on your goals and there is end in sight, which makes goals attainable.


Don’t forget about the new app! It’s the perfect way to keep up with your progress if you remember to log your results after every work out.



Let’s Do Some Sit-Ups for Hope For The Warriors


This is a 31 Day Challenge to benefit Hope for the Warriors.
The way it works is simple and there are a few ways that you can get involved:


  • All you have to do is sign up (for $10) at this site: .
  • Then from Aug 1st to August 31st do 250 sit-ups a day.
  • When you sign up, you will create a fundraising page where friends and family can support you in your quest to Do More with Your Core!
  • All participants will be entered into a drawing for a prize at the end of the challenge. Prize to be announced as the start draws closer.

Upping the Ante
If you would like to add an additional challenge for yourself you can elect to be in the “Do Even More” category. For an extra $5 you can compete in this category and a BEST RESULTS winner will be CROWNED – based on before and after pictures.

One of the BEST parts of this challenge is you can do it ANYWHERE – it is completely virtual. That means all you going on vacation can stay on track! Before you hit the beach or venture out to see the sights of whatever location you are in, bang out your 250 sit ups.

So you might be asking yourself why we are doing this… Hope For The Warriors is an organization whose mission is to “is to enhance the quality of life for post-9/11 service members, their families, and families of the fallen who have sustained physical and psychological wounds in the line of duty. Hope For The Warriors® is dedicated to restoring a sense of self, restoring the family unit, and restoring hope for our service members and our military families.” A very noble cause! So help us do something GREAT! Support a phenomenal cause while doing something positive for your body… Do More with Your Core!


Show of  hands clicks, who’s interested in attending a yoga class?

Let’s put it in perspective. As CrossFitters, we can be hard on our bodies. Yoga and CrossFit are great compliments to each other. The benefits of yoga include:

·      Increased Flexibility
·      Improved Balance
·      Improve Range of Motion
·      Decrease recovery time
·      Decrease joint and muscle pain
·      Lower the risk of injury

So, let us know if you’re interested and when you think would be the best time.

How the Coaches Feel When You Don’t Sign Up for a Class but Show Up Anyway

Please Sign up for Classes