Myself at CrossFit Newport Beach attending the first CrossFit Running and Endurance Seminar, with Jeff Alexander in the background teaching some basics of Trigger Point Therapy.

Promo video for CrossFit Newport Beach:

Great facility, awesome staff.


Run six 400m timing each run individually. Rest 1.5 minutes between intervals. Try and maintain the most consistant times.

Post times to comments.


This article from Mike E.was posted on Sunday, but I wanted to highlight it a little more thoroughly. – Nutrition and Physical Performance from four gold medalists.

Below I pulled out just some of the gems that we also promote. It is remarkable what you can find with literally more than 100 years of gold medal athletic training information.

Excerpts from Billy Mills (1964 Olympic games gold medalist in the 10k – 28:24.4 – the first American to win a gold in the 10k, and a feat that nobody in the western hemisphere has repeated)

“Know your desires, know yourself, and succeed.”

I incorporated seven components into my training: 1) endurance activities, 2) speed endurance work, 3) sheer speed training, 4) strength training, 5) recovery and rest, 6) focus, and 7) visualization.

. . .On the basis of my test results, this doctor suggested that I follow a diet higher in protein than my regular dietary pattern. I followed his advice and started taking 75–100 grams of powdered protein supplement daily. At that time I weighed approximately 150 pounds. I believed at the time that I could not get enough protein from my regular diet and that I had to supplement it with powdered protein.

At the time I was taking this high protein supplement, also followed a very simple, traditional, Lakota (Sioux) four- day dietary cycle. Elders on the reservation had told me: ‘‘Billy, why

don’t you do this; this is what we did in the old days. We would eat something from the air, the next day something from the water, the next day something on the ground, and the fourth day something from inside the ground.’’ The Lakota Elders also suggested that I include a color plan with my food pattern that represented earth colors: brown, green, red and yellow foods, they said, would provide me with the best diet. Their advice, of course, meant that I consumed a wide variety of of fruits, vegetables, beans, nuts and seeds.

After following this dietary plan, I observed that my physical and mental toughness increased. My ability to focus on athletic goals—the Olympics—became unbelievable, and my spiritual strength and spiritual empowerment increased many times over and provided me with mental toughness.


Excerpts from Bruce Baumgartner (possibly the greatest wrestler in American history with 13 metals in Olympic and world competition)

My belief is primarily in my training. Currently, I train using a three-day cycle. I will have three hard days, when I practice twice a day. On each of these three days I will include in my training weight lifting and cardiovascular activities, which for me means bicycling or Air Dyne, rowing, running and stepping machines. In the aftenoon I do several types of combative wrestling for 30 – 40 minutes.

Although I take dietary supplements, I believe that it is best to obtain nutrients from the foods that I eat.

If you talk to most competitive athletes, you discover what is best for your body and what works for you. There is no specific key that fits each athlete in the country, no one specific regimen or specific diet that would work for all.


Excerpts from Nicole Haislett (won 3 Olympic golds in 1992 as well as winning golds at the World Swimming Championships, the Goodwill Games, and is a NCAA record holder).

Swimming is a sport in which one cannot rely on distance (i.e., actual number of laps completed in the pool) to loose weight. Most people in the general public beIlieve that swimmers do not have any problem with weight or nutrition, because swimmers train hard. It is true that competitive swimmers will train for up to six hours per day, at least four hours ‘‘churning’’ water during the hardest part of the season. People would expect, therefore, that swimmers burn lots of calories, but there is an interesting issue: elite, competitive swimmers become so very efficient at swimming that their bodies do not respond easily to weight reduction.

So I really had no actual recovery in swimming except for Sunday. As a result my teammates and I were always ‘‘broken-down,’’ always experiencing muscle fatigue, soreness and tightness in the legs, and other complaints.

Since that time I have not had a soft drink since.

Then I participated in the Olympic trials in 1992, and I remember that members of the women’s team at Stanford University followed a program developed by a doctor Sears, and they were eating Biosyn Bars and following his dietary plan. The Stanford team did very well that year, and five women made the Olympic team and broke several records at the trials. Their performance opened my eyes and I thought that I should at least become involved in their approach.


Excerpts from Alfred Oerter (He is the only athlete -EVER- to win four gold medals at four successive Olympiads. And would have won a fifth consecutive if the U.S. hadn’t boycotted the 1980 Moscow games).

You take a great risk in inviting somebody that was born in New York City, who lived on the lower East Side, to talk about nutrition. I believe in nutrition and I truly treat my body as a temple.

I started all this a very long time ago. I was very fortunate to have an eccentric uncle. This man, by most standards, was truly eccentric. When I was 15 years of age he introduced me to things such as brewer’s yeast, desiccated liver and rose hips.

Throughout my life I have not believed very many people.

If I believed one of my coaches in 1956 when I made my first Olympic team, I probably would not have even medaled at Melbourne. I received a letter from this coach that said . . . look . . . I don’t want you discus throwers, you big, heavy guys, going anywhere near a weight room. I don’t want you lifting weights.

This presented a problem because I started lifting weights when I was eight years old in New York City. The weights were interesting and exciting. All the old-line immigrant families brought weights over with them, from the Old Country, things of strength, things to lift, things to play with. My buddies and I would go down into the basements of the old tenements in New York, and we would start playing with all that stuff. Our sport was lifting, and it was a strength thing. Lifting was not a complement to another sport. You lifted and you enjoyed it just for what it was.

What I am really saying is this: there is a certain common sense that must be obeyed. In athletic competition you cannot look at all of the teaching and all of the learning only—it comes down to the athlete.I have thrown the discus 470,000 times in my life, give or take a few thousand. Not one throw has ever been perfect, and probably 400,000 of those throws were in a meditative state. I would begin a training session and would throw and throw. After an hour, perhaps an hour and a half, there is fatigue and pain. It enters your mind and you wake up in this intense focus environment, only to realize that there may be ten or fifteen people gathered about the area where you have been throwing, and you never realized that they had approached and were watching.

Competition in the Olympic Games and in all athletics is an intensely personal activity. Trainers and physicians, nutritionists and physiologists have to teach their athletes to become self-sufficient.


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  • Darren

    # Bars of Death (linda) At work today Modified so me and my crew could do it together.

    DL 275
    Bench 205
    Clean 135

    Body weight 218.
    Cleans need most work, but getting easier.

    See you tomorrow at 4 pm afternoon torture session.