Photo courtesy of Breathelight Yoga. 
Day light savings time ends today. Make sure your clocks are set forward one hour. 
Join Laura for yoga this morning at 8:30am or this evening at Breathelight with heather at 5:30pm. 

The ladies of the 9am class show us how it's done. 
Happy Halloween! Join Coach Heidi today at 9am for a fun bodyweight workout.
Today's Workout
Complete as many rounds as possible in 15 mins of:
250 m row
25 Push-ups
This is a Beyond the Whiteboard Fitness Level Bodyweight workout.

Kevin and Derek find their spirit while rowing and doing thrusters. 
Firebreather = 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete. 
Early CrossFittters, training with Coach Gassman in Stanta Cruz, named themselves firebreathers after their first time doing Fran. "It felt like I was breathing fire the entire time," according to Greg Amundson, the original firebreather. 
Amundson was the first CrossFitter to explore the connection between sprit and intense physical activity. This is certainly something which which we can identify. In an interview, Amundson describes how he first made this connection, "It sounds crazy. But, I felt like when I really pushed it, I was getting closer to spirit. The harder I went, the faster I got, the stronger I became, I just felt like every time it was closer and closer to a place of stillness and truth and spirit." 
Have you every felt like that at the end of a CrossFit workout? 
Amundson created what many OG CrossFittters know as The CrossFit Way:

• Pursue virtuosity in functional movment
• Believe unconditionally in yourself and the ability of others
• Learn new skills - teach them to a friend
• Forge an indomitable body and spirit 
• Apply character traits learned in the gym to life: Perseverance - Honesty - Integrity - Resilience - Courage - Loyalty - Respect and Service
• Be humble
• Encourage others

We wholeheartedly agree with Amundson's creed. How about you?
We hope you find your spirit in today's workout. 
Today's Workout
Power to the People Deadlift Day 4
​or 6 - 6 - 6 Turkish Get Up
then
​Max Effort 500m Row

Michàel shows one of our favorite ways to scale the push-up. 
Earlier this week a study was released claiming that processed meat causes cancer and consuming red meat probably causes cancer. The authors of the study claim consuming processed and red meats is as carcinogenic as smoking. Like all scientific studies that are reported by mainstream media, I took all of this information with a grain of salt (which, by the way, is excellent to rub on a grass-fed steak before you cook it on the grill.)
There are a couple of really, really important points to consider in relation to this study. First, the only type of cancer linked to consumption of these meats is colorectal cancer. No other types of cancer were identified. Second, the type of meat studied is processed and red meat. Processed meat, which according the to report is "meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation." The most commonly consumed processed meat identified in the study is hot dogs. Red meat, according to the study, is unprocessed mammalian muscle meat, such as beef, veal, pork, lamb, mutton, horse, or goat meat. 
According to studies cited in the report, for every 50 grams of processed meat you eat per day (just over one beef hot dog), your risk of colorectal cancer goes up by 18%. And for every 100 grams of red meat you eat per day (slightly less than a quarter-pound burger), your colorectal cancer risk could go up by 17%.
But once you go above 140 grams of meat per day, the cancer risk plateaus, meaning it doesn't get higher or lower once you eat that amount or more.
There is some evidence that you can mitigate the increased risk be EATING MORE VEGETABLES. Yes! We advocate eating a vegetable based diet, with 1-2 palm sized servings of protein, at every meal. As it turns out, chlorophyll, found in all vegetables, binds with the suspected carcinogenic red meat molecules and limits their deleterious effects.
The takeaway message is to eat vegetables at every meal and eat a variety of protein, eggs, fish, fowl and yes, some red meat (especially the kind you hunt yourself or is pastured by our fabulous local ranchers.)
Today's Workout
PTP Deadlift Day 4
Set 1 = 5 @ 35%
Set 2 = 5 @ 40%
Set 3 = 5 @ 50%
Set 4 = 5 @ 60% + 15lbs
Set 5 = 5 @ 90% of set 4
then, 
3 rounds, 30 secs per station, of:
Pull-up
Push-up
Sit-up 
Air Squat
rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations. This is a Beyond the Whiteboard Fitness Level Bodyweight workout. ​