What is a kipping pull-up? Isn’t that cheating? A kipping pull-up is a form of pull-up where you swing your body and use the momentum and a hip drive to get your body to the bar. It’s not cheating because it’s not meant to be the same exercise as a dead-hang pull-up. Some workouts call for a dead-hang pull-up – and in those you would not be allowed to kip.
When you open the can, the cream will have risen to the top and become solid, while the coconut water remains at the bottom of the can. Just scoop out the thick stuff at the top and use it in recipes that call for coconut cream. You can also find prepared coconut cream or “culinary coconut milk” at some health food stores, but why would you pay extra when the only thing required to make your own is opening your refrigerator?

In response to these criticisms, CrossFit, Inc. claims, “CrossFit is relatively safe even when performed with poor technique, but it is safer and more effective when performed with good technique.”[58] CrossFit, Inc. also claims risk for injury can be reduced by properly scaling and modifying workouts, a concept taught on its website and at the CrossFit Level 1 Trainer Course.[59][60]

"The struggle is a normal, necessary part of the process. Changing your food is hard. Changing your habits is even harder. Changing your relationship with food is the hardest part of all. The process requires struggle—it’s how you know you’re growing—but don’t make it harder than it has to be! There is no such thing as the 'perfect Whole30,' so if your beef isn’t grass-fed or your travel meal doesn’t look exactly like our meal template, don’t sweat it. Your only job is to stick to the Whole30 rules for 30 days, and some days, you’ll have to let good enough be good enough. When you do struggle, remember why you took on the program in the first place, and don’t be overwhelmed by the big picture—just focus on the next day, or the next meal. Don’t be afraid to ask for help when you need it, and high-five yourself for the victories you’re achieving every day you’re on the program, no matter how small. Even tiny progress is progress."
No background science here or lengthy explanations, only 15 easy guidelines to follow to kick-start your Paleo journey. It’s up to you to decide to what extent you want to follow those guidelines, but if you follow them 100% you can be assured that you are eating the best food for your body and greatly investing in your long term health and well-being.
Overall, the diet is high in protein, moderate in fat (mainly from unsaturated fats), low-moderate in carbohydrate (specifically restricting high glycemic index carbohydrates), high in fiber, and low in sodium and refined sugars. [2] The monounsaturated and polyunsaturated fats (including the omega-3 fats EPA and DHA) come from marine fish, avocado, olive oil, and nuts and seeds.
This is Hartwig's No. 1 tip when it comes to success on the Whole30. No more grabbing a slice of pizza on the way home from work. "Before day one, you should have your first week of meals planned, grocery shopping done, pantry stocked, and you should have some Whole30-compliant emergency food stashed away," Hartwig says. Here's a Whole30-approved grocery list to get you started.
Glassman began refining his approach. He favored gymnastic and powerlifting moves he knew from growing up, and functional calisthenics (squatting, pull-ups) that forced the body to use large muscle groups together, like in real life. He liked the idea of throwing exercises at clients seemingly randomly, believing it resembled the way early humans had to overcome daily physical obstacles. To goose participants' natural competitiveness, he mandated that the workouts be for time, or for as many rounds or reps as possible in a set time period, so that no one slacked off.
1) Many of the recipes are complicated, like REALLY complicated. Some requiring as many as 20 ingredients to complete. Others require uncommon ingredients, which will likely not be reused, especially if there isn't another recipe in the book asking for it. Something I appreciated in the 30 Day Guide was that ingredients were frequently used in more than one recipe so they were worth the investment.
The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It by Dr. Malcolm Kendrick reveals that high cholesterol levels do not cause heart disease; that high-fat diets–saturated or otherwise–do not affect blood cholesterol levels; and that for most men and all women the benefits offered by statins are negligible at best. Other data is also provided that shows that statins have many more side affects than is often acknowledged.
Craving some spice? This Whole30 recipe delivers with ingredients like red chili flakes and red curry paste mixed into the meatballs — plus, a creamy coconut milk sauce for topping. Make this recipe more Bulletproof with the freshest spices possible, raw almond butter, and pastured chicken. Plus, avoid eating garlic and onion too often, and avoid the peppers if you are sensitive to nightshades.
On Day 4, I reached for a beef jerky stick from Epic. I simultaneously took a big bite while turning over the packaging to read the label. When I saw it on the ingredients list, I stopped mid-chew: "honey." I immediately spit the partially chewed jerky in my garbage can. Close one. After that, I always read the labels on my food twice before eating a morsel.
A study published in the European Journal of Clinical Nutrition compared the benefits of following a Paleo diet versus a diet recommended by the American Diabetes Association in 24 participants with diabetes. After two weeks, researchers found that the Paleo diet led to greater improvements in blood sugar levels and insulin sensitivity than the conventional diabetes diet. (4)
This traditional legal effort is paired with an aggressive social-media operation run by two men, Russ Greene and Russell Berger. At CrossFit headquarters in Santa Cruz, they are known as the Russes.The Russes assist the company's conventional corporate social-media efforts (running the Twitter handle, promoting company news on the CrossFit Facebook page) while also closely monitoring what they call "the wide world of Internet assholes": chronic complainers, trolls, Wikipedia page editors, cynical bloggers, even the American College of Sports Medicine, which the Russes and Glassman believe has it in for CrossFit. When the Russes feel any of these parties go over the line, their approach is simple: They obliterate them. (See "Social Media, CrossFit Style.")
Saturated fat has been demonized by our health authorities and media. What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective these questions can be nearly impossible to answer.
It’s also worth noting that athletes who receive a CrossFit Games invitation from a Sanctional event win do not necessarily need to compete in the Open to make it to the Games. Additionally, athletes that place high enough in the Open to receive a bid to the Games, and athletes who are deemed National Champion for their country, will receive no additional benefit (in respects to the Games seeding directly) with a win at a Sanctional event.
Both feeling hungry all the time and never feeling hungry are common on the Whole30 diet, especially during the first two weeks as your body adjusts to new sources of energy. Eventually, though, you shouldn’t feel those pangs since protein and fiber are filling, and you’ll get plenty of both. Plus, you’re allowed to eat as much as you want and add Whole30-compliant snacks to your meal plan, provided you truly are hungry. One small study of 29 participants published in Nutrition and Metabolism in 2010 found Paleo eaters (who have relatively similar diets to Whole30 followers) felt just as full but consumed fewer calories than their Mediterranean counterparts.
Eat WELL Feel GOOD: Practical Paleo Living by Diane Frampton has over 200 recipes that makes paleo eating simple, delicious, and ultimately, intuitive. So they claim. There are only a few reviews at Amazon. They all like the book, but their lack of details makes it appear that they are not truly independent reviews. The recipes have a Crossfit appeal to them. Chef Rachel Albert has made some of the recipes and posted here [archive.org].
The Australian CrossFit Championship is a sanctioned proving ground for CrossFit athletes, with a ticket to the 2019 CrossFit Games up for grabs for first place male, female and team. The competition takes place on the 24th to 27th of January 2019 at the Gold Coast Exhibition Centre. There is also cash and product prizes for 1st, 2nd and 3rd male, female and teams.

Paleo Pals: Jimmy and the Carrot Rocket Ship by Sarah Fragoso. Piper, Phoenix and Parker are not ordinary children–they are super heroes that travel the land helping other children learn about living the healthiest, most exciting, most super lives possible. They are known as The Paleo Pals, and this is a story about how they help out Jimmy, a little boy who is not sure if eating paleo food is even one tiny bit exciting or super. Published February 7, 2012.


Originally, teams were awarded the "Affiliate Cup" for having the best overall score from the individual athletes that had come from the same CrossFit-affiliated gym. In 2009, the Games began having a separate set of events for affiliate teams and consisted of four to six athletes from the same gym.[30] The next season, the format was finalized to teams of three men and three women. In the 2018 games, each team was changed to four members, two men and two women.[17] In 2019, CrossFit removed the stipulation that team members had to be from the same affiliate. Teams are subject to a similar qualification process as the individuals.[20]

Your only job during the Whole30 is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to purchase everything organic, grass-fed, pastured, or local. Just figure out how to stick to the Whole30 rules in any setting, around every special circumstance, under any amount of stress… for 30 straight days. Your only job? Eat. Good. Food.

Richard Nikoley has the blog Free The Animal. He loves meat eating. His diet is near paleo, with the addition of some gray-area foods that he likes. These days most of his posts are on food. One recent trend in the paleo community is trying to optimize the proportions of the foods eaten. If you've read my definition you'll know that I simply define the diet as foods in and out. One of Richard's posts: Optimality: A Fool's Errand? has produced a long discussion of this trend.


There are about half a dozen diets that are very similar. They all recommend you eat "meat and veg" The reason Whole 30 works for me is because you can have potatoes and fruit. An example of a whole 30 meal would be: 2 pork chops, mashed potatoes made with chicken stock, green beans, finish with your choice of fruit. My favorite is a few grapes or pineapple chunks. Also the goal it to make it 30 days without cheating. There have been several times I would think: OK I can't cheat now I only have __ more days to go. Having an end in site helped me. When I started adding back in food groups after the 30 days. I figured out that I do not do well with Dairy. Now the only dairy I use is real butter. I never thought I could live without cheese... But now I don't think it's a good idea for me. So it helps you figure out what you can and can not eat and still feel good.
A program fit and scale-able to anyone who decides to make the commitment to be better.  We utilize compound movements through body-weight, weightlifting and conditioning elements, at varying times of duration and intensity.  The result, a fully capable and efficient athlete that is ready to take on any task life or athletics throws at it and a body that looks the part.

A homemade fixing for enchiladas, taco salad, tacos, or even burritos, this Whole30 recipe can be Bulletproof, too. Replace chicken broth with bone broth, then double-check your spices. It’s best to use fresh, high-quality spices and flavorings as much as possible so you can steer clear of any toxic mold. As always with Bulletproof, grass-fed beef is key.


Our ancestors didn't chase cows and chickens around in the wild. They hunted game, antelopes, buffalo, and probably some animals we've never heard of that are long extinct. Their meat was generally quite lean, and provided more healthy omega 3s than meats from modern day animals, even the grass-fed ones, according to Dr. Katz. Many of the plants that thrived back then are also extinct today, making it impossible to truly follow their meal plan, he says.
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes expounds on his 2002 article in the NY Times (What if It's All Been a Big Fat Lie?) and then in Science Magazine (see below). He shows how public health data has been misinterpreted to mark dietary fat and cholesterol as the primary causes of coronary heart disease. Deeper examination, he says, shows that heart disease and other diseases of civilization appear to result from increased consumption of refined carbohydrates: sugar, white flour and white rice. Or in other words, without using the word Paleolithic, he justifies the paleo diet. Here is an excellent chapter by chapter summary of the book [archive.org].
Do not step on the scale or take any body measurements for 30 days. The Whole30 is about so much more than weight loss, and to focus only on body composition means you’ll overlook all of the other dramatic, lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat, or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, so you can see one of the more tangible results of your efforts when your program is over.)

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition, like skin issues, digestive ailments, seasonal allergies, or chronic pain, that medication hasn’t helped? These symptoms are often directly related to the foods you eat—even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?
Update: So I just finished my first whole30 round and I have to say that I'm super excited by the results. When I hopped on the scale today, I noticed that I had lost 26.6 pounds. I then measured myself and noted that I lost a total of 31.5 inches (-5" from chest, -2" from right arm, -3.5" from left arm, -8" from waist, -5" from hips, -4" from right thigh, and -4" from left thigh). I am really excited by my results!
Paleo Comfort Foods: Homestyle Cooking in a Gluten-Free Kitchen by Julie Sullivan Mayfield and Charles Mayfield. Implementing paleo guidelines and principles in this book (no grains, no gluten, no legumes, no dairy), the Mayfields give you 100+ recipes and full color photos with entertaining stories throughout. The recipes in Paleo Comfort Foods can help individuals and families alike lose weight, eat healthy and achieve optimum fitness, making this way of eating sustainable, tasty and fun. The many reviews at Amazon are basically flawless. The sole complaint is over the lack of nutritional information. But there is no counting on the paleo diet and its inclusion would have been inappropriate. Published September 10, 2011.
Glassman attracted a little flock. "I was looking for a trainer, and a friend of my wife's went to Spa Fitness," says Ben Elizer, who today is CrossFit's chief information officer. He went to Spa Fitness and was told he had his pick of two: "one guy who is really nice and not that good, and another guy who is really good but super-opinionated and arrogant"--Glassman, of course. Glassman's crew was tight-knit. He even ended up marrying one of his clients, a hairdresser named Lauren Jenai. When the Spa Fitness owner inevitably showed the CrossFitters the door, and they leased a corner of a jujitsu studio, Lauren would manage the books and teach CrossFit classes herself. Soon they outgrew that space, and the Glassmans took their motley little group of cops, jujitsu fighters, and tech-company commuters to a 1,250-square-foot truck garage on a remote road three miles out in Soquel. In 2000, a number of clients asked if Glassman could put the WODs online so they could do them when they traveled, so he put up CrossFit.com.
The following links tend towards news reports of scientific studies that point out some positive aspect of the paleo diet. If you are looking for current news reports, I suggest signing up for Google Alerts for the Type: News. I have three set up, for: "caveman diet," "paleo diet," and "paleolithic diet." You can also set them up for blogs and/or websites.
With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here is a great paper from Professor Loren Cordain exploring how to build a modern Paleo diet: The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. This paper also offers significant insight as to the amounts and ratios of protein, carbohydrate and fat in the ancestral diet.
He also makes a concerted effort to avoid new streams of revenue. (See "CrossFit Doesn't Want Your Money.") CrossFit makes most of its money from training seminars: Every weekend, it certifies hundreds of people as trainers, at $1,000 a pop. It also collects registration fees for the CrossFit Games, royalties from Reebok for CrossFit apparel, and annual affiliate fees. The affiliate fees, which top out at $3,000 a year, are locked in at their original rates. Joshua Newman, who runs a big, successful box called CrossFit NYC, told me he pays just $500 a year.
The first week was the hardest. I quickly learned that meal prep was essential to survive this program. Since everything you’re eating isn’t processed, there’s a lot of planning that goes into being able to have an easy week. If I prepped on Sunday nights for the whole week by filling my fridge with things I could easily eat, and doing things like pre-slicing veggies for those hunger emergencies, I did great.
Ever start a diet and get immediately discouraged when the number on your scale hasn't budged after a week or two? Whole30 forbids weighing yourself — a practice which can help shift your mindset to how you're feeling as your success metric. "The scale shouldn’t drive your mood, food choices or overall mindset," says Amy Shapiro, RD. "Continue to live a healthy life and measure how you feel energy and clarity wise." Which means being honest with yourself about how your body feels after going to town on that cheese plate. One of the biggest realizations for me was how much clearer and more energetic I feel when my weekend diet doesn't consist of vodka-sodas and takeout food.
Thank you so much for your wonderful testimonial! I’m so glad to hear you guys are having such great results. I never really drink anything other than water and kombucha (not even milk, soda, or alcohol) even when I’m not on a Whole30, so that’s all I ever drank. If you are missing milk, you could try making your own almond milk (since the store-bought stuff is hard to find without sugar or carageenan). Other than that, I think it’s probably best to stick with water (maybe even infused with citrus, cucumbers, or fruits).

Jan Engvald has studied food and health thoroughly in the literature. In Unexpected facts on... food he shows that today's health advice (more or less unchanged for more than 30 years) is a direct cause to the increase in national diseases like coronary heart disease, stroke, cancer, obesity, adult-onset diabetes, allergy, eye diseases, etc. His findings are low-carb and high-fat, close to paleo, though he allows high fat dairy.
BOXROX – Competitive Fitness Magazine is the world's most widely reaching magazine for Crossfitters and fans of functional fitness. With 730.000 monthly readers from more than 180 countries it connects the worldwide fitness community. The magazine and its 200+ active contributors currently cover many topics including CrossFit®, weightlifting, nutrition, lifestyle and community related news. Everything that a fitness fan is searching for. 

CrossFit, Inc. founder Greg Glassman overhauled the format for the 2019 games, replacing the Regionals with CrossFit-sanctioned international qualifying events.[18] As part of the changes, the 2019 games athletes qualify through being the top individual and team finishers from the sanctioned events, the top athlete from each country in the CrossFit Open, the top 20 overall finishers in the CrossFit Open, and four at-large athletes as chosen by CrossFit, Inc. Teams also no longer need to be created from one CrossFit-affiliated gym and can be formed from any four competitors.[19]
Our gym has one membership that includes all of the benefits of being part of our community. We also offer a Barbell Start-Up program or Online Coaching Program for clients who want to independently train on their own, but learn the barbell movements from a Starting Strength Coach.  Once the client learns the barbell lifts, they can work with a Starting Strength Coach Online and receive custom programming and coaching.
So, with my sister-in-law as my Whole30 guide, I successfully followed the program for the entire month of November. The beginning was really bumpy for me — I am truly an emotional eater and I am absolutely addicted to sugar. But once it was done, it was clear to me that the benefits outweighed the challenges. I now have a whole new understanding and respect for my body and a newfound control over the food I put in my mouth. Full disclosure that the Whole30 diet affects everyone differently, but here are the seven biggest changes I saw in myself after 30 days:
In his gruff way, Glassman recounted his story for the faithful: how a novel, exquisitely punishing system of exercise he had designed, centered on the WOD (workout of the day; it's pronounced "wad"), had started in his backwater Santa Cruz gym, then turned into an online phenomenon, then paved the way for 6,775 CrossFit locations (soon to be 10,000), and now was fast becoming its own sport. (This month, the finals of the CrossFit Games will be broadcast live on ESPN2.) He explained the contrarian way he thinks about the CrossFit business (he shuns most new sources of revenue) and how he goes about protecting its brand (viciously).
This book has simply changed my life. I know that you aren't supposed to weigh yourself on this program, but weighing myself is a motivator so I decided to skip that rule. It's only been two weeks and already I feel so much better. I am more alert in the mornings and my acid reflex is gone. In addition, my migraines seemed to have disappeared entirely. What is really motivating me is the fact that I lost 15 pounds and 10 overall inches in two weeks. I also love the fact that I have the energy to exercise again. I look forward to continuing this program even after my 30 days are up. I just feel that healthy and energetic! I'll post an update once my 30 days are complete. :)
All this said, I still think it's worth buying if you are looking for more variety in your Whole 30 meals. I think the least complicated section is breakfast and lots of them look delicious. However, anticipate that this cookbook may surprise some people who were used to the recipes and format from the 30 Day Guide. This one is definitely more work. I would love to see one like the 30 Day Guide, with more one pot meals, "make it a meal" options, etc...
Eat generous amounts of saturated fats like coconut oil and butter or clarified butter. Beef tallow, lard and duck fat are also good, but only if they come from healthy and well-treated animals. Beef or lamb tallow is a better choice than lamb or duck fat. Olive, avocado and macadamia oil are also good fats to use in salads and to drizzle over food, but not for cooking. For more information, have a look at our beginner’s guide to Paleo and fat.

This one was hard for us to grasp, so it deserves some explanation. If a Paleo pancake calls for nothing but Whole30-approved ingredients (eggs and bananas), the flapjack is still off-limits. The Whole30 wants you to change your habits and your emotional relationship with food. "Your brain doesn't know the difference between an almond flour brownie and your mom's recipe; it just knows you crave sugar. So if you keep eating those sweets during the 30 days, your habits aren't changing," Hartwig says. Don't shoot the messenger!
The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young by Loren Cordain. The author shows you how to supercharge the Paleo diet for optimal lifelong health and weight loss. Featuring a new prescriptive 7-day plan and surprising revelations from the author's original research, it's the most powerful Paleo guide yet. Published December 20, 2011.
Thank you CFA coaches for always scaling the WOD for my medical needs, but still making the WOD fun and challenging. I may not be able to lift heavy or ever be a part of the CF games, but I do feel like a part of CFA family and with that I could never go back to a gym. It’s been a privilege meeting and working out with great people. I feel honored to be selected CFA Athlete of the Month. CROSSFIT PROUD!!!
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