WOW July 28th – through Aug 9th

20 min AMRAP
Thruster X 12
Pull up X 6
OHD Lunge X 12 each leg

Note: 6 Rounds of the following
Push up ( one hand on Med ball) 5 on each arm
KBS x 12 ( 35#/20#)
Shuttle Run x 20 yds x 8


Bike 6 min then do 20 Squat Snatch
Bike 5 min then do 18 Squat Snatch
Bike 4 min then do 16 Squat Snatch
Bike 3 min then do 14 Squat Snatch
Bike 2 min then do 12 Squat Snatch
Bike 1 min then do 10 Squat Snatch

OHPJ  x  8
Row x 10
RDL x 12  ( 6 each leg)
BBFB x 6 burpee

5 – 10 min Grip work
5 Rounds of:
Bench Press : 80 1rm x 6
Rower: 1 min
WB x 12
Rev Burpee x 6
Run 3 MIn

Tears of a Spider Monkey

Guess what? Organic really is better. Duhhhh

Guess what? Organic really is better.


For some reason that isn’t clear to me, the mainstream media and medical establishment seem very attached to the idea that organic produce is no healthier or safer than conventional produce. 

They often point to a study performed at Stanford in 2012 as proof of this claim, as if it were the final word. After all, it’s Stanford.

But it turns out the Stanford study wasn’t nearly as conclusive as the media made it out to be. I wrote an article critiquing it shortly after it was published, and Mark Sisson also weighed in. In short, the Stanford researchers inexplicably omitted or undervalued certain nutrients from the comparison that have already been shown to be more concentrated in organic foods, such as vitamin C, polyphenols, and flavonoids. What’s more, according to the researchers own conclusion, “consumption of organic foods may reduce exposure to pesticide residues and antibiotic-resistant bacteria.” (1

New analysis of 343 studies finds that organic really is better

A new study published in the British Journal of Nutrition is the latest addition to the debate. It’s the largest meta-analysis (i.e. review of studies) that has been published on this topic to date, covering 343 individual studies looking at the composition of crops and food. (2)

The study found that organic crops had higher levels of certain antioxidants—such as phenolic acids, flavonols and anthocyanins—and that eating organic foods could boost a person’s antioxidant intake by up to 40% (the equivalent of two portions of fruits or vegetables a day). 

Some “experts” have claimed these results are meaningless because “antioxidants are not essential nutrients.” But while antioxidants in plants may not be essential, in the sense that we cannot live without them, a growing body of evidence suggests that they are crucial for optimal health. 

In fact, recent research has revealed that what we call “antioxidants” in plants are actually “pro-oxidants” that gently stress our bodies. Rather than killing us or making us sick, however, these compounds promote adaptations that make us healthier and stronger and may extend our lifespan. The science writer Moises Velasquez-Manoff describes this phenomenon in a recent article called “Fruits and Vegetables Are Trying To Kill You:

…these plant “biopesticides” work on us like hormetic stressors. Our bodies recognize them as slightly toxic, and we respond with an ancient detoxification process aimed at breaking them down and flushing them out.

Consider fresh broccoli sprouts. Like other cruciferous vegetables, they contain an antifeedant called sulforaphane. Because sulforaphane is a mild oxidant, we should, according to old ideas about the dangers of oxidants, avoid its consumption. Yet studies have shown that eating vegetables with sulforaphane reduces oxidative stress.

When sulforaphane enters your blood stream, it triggers release in your cells of a protein called Nrf2. This protein, called by some the “master regulator” of aging, then activates over 200 genes. They include genes that produce antioxidants, enzymes to metabolize toxins, proteins to flush out heavy metals, and factors that enhance tumor suppression, among other important health-promoting functions.

Some scientists have even gone as far as suggesting that antioxidants (or more accurately, “pro-oxidants”) are primarily responsible for the health benefit we get from eating plants. Thus, the finding that we may get 40% more antioxidants from eating organic produce is not insignificant. 

Pesticide residues and toxic metals are not harmless

In addition to finding higher levels of antioxidants in organic produce, the study authors also found lower levels of cadmium—a toxic, heavy metal—and lower levels of pesticide  residues. On average, cadmium and pesticide levels were 48% and 400% lower, respectively, in organic produce than in conventional varieties.

Cadmium (Cd) is a highly toxic metal that accumulates in the human body. It is classified as a category I carcinogen—which means it contributes to cancer development—and has been linked to an increased risk of everything from Alzheimer’s disease, to thyroid problems, to cardiovascular disease, to hormone imbalance. (3456) It’s fairly obvious, therefore, that we should do everything we can to minimize our exposure to cadmium.

The question of how exposure to pesticide residue in foods impacts human health is still controversial. That said, there is more than enough evidence to warrant caution—and that is especially true for children and pregnant women. Reports over the past few years have linked pesticide exposure in children to ADHDintelligence/IQ, and numerous other problems. Researchers have also begun to identify mechanisms through which pesticides can disrupt the development of children even at very low exposures. (7)

Why local trumps organic when it comes to nutrient content

As I’ve argued before, the most significant factor in determining the nutrient content of fruits and vegetables is not whether they are grown organically or conventionally, but how long they have been out of the ground before they are consumed. 

Most of the produce sold at large supermarket chains is grown hundreds – if not thousands – of miles away, in places like California, Florida and Mexico. This is especially true when you’re eating foods that are out of season in your local area (like a banana in mid-winter in New York).

The problem with this is that food starts to change as soon as it’s harvested and its nutrient content begins to deteriorate. Total vitamin C content of red peppers, tomatoes, apricots, peaches and papayas has been shown to be higher when these crops are picked ripe from the plant. (8) This study compared the Vitamin C content of supermarket broccoli in May (in season) and supermarket broccoli in the Fall (shipped from another country). The result? The out-of-season broccoli had only half the vitamin C of the seasonal broccoli. (9)

Jo Robinson goes into great detail on this topic in her excellent book, Eat On The Wild Side. In fact, she argues that the fruits and vegetables we eat today are almost unrecognizable to what our ancestors ate in terms of nutrient content, in part because of the effects of industrial food production.

So while it certainly makes sense to eat organic, if you’re interested in maximizing the nutrient density of your food, eating foods that are grown locally and consuming them as close to harvest as possible is even more important. This means shopping for produce at farmer’s markets or using a CSA, or even better, growing your own backyard fruits and veggies. 

Final thoughts and recommendations

Before I share recommendations, it’s worth pointing out that this new study was funded by the European Union and the Sheepdrove Trust, an organic farming charity. One might argue that the involvement of the Sheepdrove Trust constitutes a conflict of interest.

Unfortunately, such conflicts are the rule rather than the exception in most nutritional and medical research. Critics of the Stanford study have pointed out that the Freeman Spogli Institute, which supported the research, has received millions of dollars in funding from Cargill (the world’s largest agricultural business) and the Bill & Melinda Gates Foundation, which has deep ties to agricultural and biochemical companies like Monsanto. In addition, one of the co-authors of the study, Dr. Ingram Olkin, has accepted money from the tobacco industry’s Council for Tobacco Research, which is a fraudulent front organization for Big Tobacco. 

When a study is funded by an organization with a vested interest in the result, we should certainly be cautious when interpreting those results. However, such a funding source does not by definition make the study worthless. We can still evaluate it on its own merits. 

With that in mind, I think the findings of this new, large study are sound and consistent with the majority of the previously published evidence—especially as it relates to higher levels of pesticide residue and heavy metals in conventional produce. 

Here’s what I’d suggest given what we know:

  • Buy organic, locally grown produce as much as possible. This typically means shopping at farmer’s markets and/or joining a local community supported agriculture (CSA) program.
  • It’s particularly important for young children and women who are trying to conceive, pregnant, or breastfeeding to eat organic, because they are more susceptible to being harmed by pesticide residue and heavy metals.
  • If you have limited access to organic produce, due to financial or geographical reasons, try to at least buy organic varieties of the fruits and vegetables that are grown with the highest amount of pesticide when grown conventionally. The Environmental Working Group maintains a list of these, which it calls the “Dirty Dozen”. It also maintains a list of the “Clean Fifteen”, which are the fifteen varieties of fruits and vegetables that are relatively safe to buy conventionally. You can see both lists here.

Now I’d like to hear from you. Do you buy organic and/or local? Why or why not? Do you notice a difference in how you feel when you eat local/organic produce? Do you notice a difference in how it tastes? Let us know in the comments section. 

Sean Peyton: Crossfit

Scott Pollack

He’s just Sean at the box. That’s the idea. That’s one of the things that Sean Payton loves about CrossFit. He’s another guy doing Burpees, pull-ups, box jumps, double-unders and whatever other sweaty deliciousness gets cooked up for what CrossFitters call the workout of the day, or WOD. He’s out there in the box, on the mat, getting it done, pacing, pushing, plowing through like everyone else.

And then he gets on to his quiet little nondescript day job: head coach of the New Orleans Saints.

By now you’ve probably heard a thing or two about CrossFit, the stripped-down, few-frills fitness and weight-training regimen that has exploded in popularity over the past decade. (Think about your gym. Now remove all of the nonsense you don’t need in your gym, and add back all of the really good movements and lifts you’re not doing at your gym for whatever reason. That’s basically the idea of CrossFit. Get back to basics. Do the work. Improve as a group. Lift stuff you’ve never lifted before.)

Payton became immersed in CrossFit last year, in Dallas, amid that lost season which wasn’t really a season, at least not for him, since he was suspended from football amid New Orleans’s Bountygate scandal. Even before that mess, Payton was recovering from a freak injury he’d suffered during a 2011 game against Tampa Bay, when a Saints player collided with his leg, tearing his meniscus and fracturing his tibia.

He needed to get better and stronger. He found an outlet. Payton started coming to a CrossFit gym in Dallas, Tiger’s Den, where the owner, J.D. Thorne, didn’t recognize the NFL celebrity. “I know this sounds dumb, but I don’t watch football at all,” Thorne said. “I had a couple guys say, ‘Dude: That is Sean Payton.’” Thorne looked up a photo of the gym visitor on his phone. “I was like, ‘That’s an actual famous person.’”

But there was no special treatment. CrossFit is known for its check-your-ego, egalitarian ethos, and the Super Bowl-winning coach soon blended in with the crowd. That’s exactly what Payton wanted. He was hooked. He liked how the routines changed and challenged him. “You just kind of disappear somewhere, not knowing what the workout is,” Payton said. “And it’s a lot different than I think many would expect—there’s a very welcoming attitude.”

Payton is back coaching the Saints but remains a devoted CrossFitter, talking passionately about the “wall-balls” and the pull-up techniques and epic CrossFit workouts like “Fight Gone Bad.” At 49, he compares his fitness level to his college-football playing self. He’s even experimented at times with the CrossFit-popular “paleo” diet. “It basically keeps you from walking down any of the aisles in the grocery stores,” he said. “You’re just on the outer ring.”

He’s also spread the word to other members of the Saints coaching staff. “We’ve got a handful of guys now,” Payton said. “I think if we were competing against other NFL staffs, we wouldn’t do very well in golf. I think we’d have a pretty good chance with regard to fitness.”

Is there a CrossFit effect brewing in New Orleans? After’s last year’s forgettable 7-9 campaign, the Saints are having a revival season. New Orleans is 5-0, atop the NFC South, heading into Sunday’s showdown with the New England Patriots. The Saints have relocated their mojo, and a lot of credit has been given to equilibrium brought by their head coach. CrossFit has become part of the Payton résumé. Apparel company and CrossFit Games sponsor Reebok is partnering with Payton. There was Monday Night Football’s Jon Gruden, joining Payton for an early-morning workout at Big Easy CrossFit gym in New Orleans. There was Gruden, swinging a kettle bell during the game. Big Easy CrossFit owner Zack DiBenedetto said that after the Saints’ Week 4 Monday Night win over Miami, there was a small rush of visitors at the gym from older New Orleans residents, curious to see what Payton’s beloved regimen was all about.

Last week Payton and a few of his coaches dropped in at a CrossFit gym in Chicago before a road game against the Bears. They arrived at 7 a.m. Saturday and did a routine of hang power cleans and wall climbs. “He moves really well,” said the owner of O’Hare CrossFit, Angelo Sisco. “Nice, good lumbar, no bad movements.” The next day Payton and the Saints treated Sisco and his coaches with tickets to the Bears-Saints game at Soldier Field.

“You can tell he does this because he wants to,” said Sisco. “Not because it’s cool.”

WOD 7-10-14 & 7-11-14

WED 7-10-14
5 rounds of the following

Row x 1 min
Bike x 1 min
Flat Bench x 10 ( 75% 1 RM)
WB x 20
T2B x 10
THUR 7-11-14
Part A ( 5 rounds of  30 sec on each station)
Punching Bag
Jump Rope

Part B  (5 rounds of  30 sec on each station)
Battle Rope
Jump Rope


CrossFit WOD

MON 7-7-14

4 sets of the following: Deadlift x 14 Clean x 12 FS x 10 Split Jerk x 8 BFB x 6
TUE 7-09-14 5 x Rounds of the following Note: you will need 1 KB or DB ( 12-15 # girls/ #20-25 guys)
feel free to sub running with rower, bike or elipitical but try to get atleast one or 2 sets of running if knees allow ?RUN x 4 min TGU x 4 ( each side) OHL X 8 BENT ROW ( from a Warrior pose) x 12 ( each leg)

WOW ( workouts of the week)

MON 6/30/14  Pool Workout

Part A ( 3 rounds of the following)
12 x push up
breast Stroke across pool
Rev Row x 12
Freestyle back across pool

Part B ( 3 rounds of the following)
DB Snatch x 12
Freestyle back
15 x AS
Kick back to other side of pool


TUE 7/01/14
Run 5 min
then do 5 rounds of the following……….

  • Push ups x 30 sec
    L –sit on paralettes x 30 sec
    SDHP x 30 sec
    Jump Rope x 30 sec

Then Run 5 min

WED 7/02/14

Flat Bench x 10
Rower x 1 min
Wall Ball x16

Box Jumps x 10
KBS x 10
Monster Walk x 20 each way


THUR 7/03/14

5 x Rounds of the following
Snatch x 6
OHS x 8
Bar Burpee x 10
Bike x 3 min

FRI 7/04/14

2 x  rounds of the following:

5 min of :
5 pull-ups
5 push-ups

5 min of :
10 GHD sit-ups
10 back extensions

5 min of :
20 Med ball slams
20 Plyo jumps

Note: all workouts should be proceeded with a dynamic warm up, mobility work and additional core workout and finish up with additional mobility and or static stretching

WOD  6-23-14 Pool workout (20 min AMRAP)
Push up x 12
Breast Stroke (across pool)
Muscle Up x 4 9 start under water knees bent and pull yourself out of pool and repeat)
Air Squats x 15
Leg Kick Back across pool
Muscle up x 4

WOD 6-24-14 (15 Min AMRAP)

Bar Facing Burpee x 6
Hang Power Clean x 8
Thruster x 10
SDHP x 12
WOD 6-25-14
Start with 5 min on bike then go immediately into lunge, med ball, Jump Rope then 4 min on bike then 3 min ect. times on lunge, med ball jump rope stays at 30 sec.

Bike 5 min/4/3/2/1
plyo lunges x 30 sec
Med Ball slam x 30 sec
Jump Rope x 30 sec

WOD 6-26-14

Part A ( 9 min AMRAP)
Dips x 6
Pull ups x 6
Rower x 1 min

Part B (9 min AMRAP)
Goblet squat x 10
Broad Jump x 5
Good Morning x 10 ( bar across traps on back)
Jump Rope x 30

WOW ( work outs of the week)

NOTE: each work out should be proceeded with a 5- 10 min warm up, dynamic stretch/mobility , additional core work and then finish up with stretch/mob
please leave comments

WOD 6/17/14 : 5 rounds of the following
Pull ups x 5
Dips x 6
Thrusters x 7 ( 45/65#)
Jumping Jacks x 30

WOD 6/18/14: 20 min AMRAP
Rev Row
Med Ball Slam
SDHP w/KB  ( 25 35#)
Battle Rope
Box Jumps
Punching Bag : Punch combo’s
Jump Rope

WOD 6/19/14 : Part A ( 9 min AMRAP)

Rope Climb x 6
WB x 12
Run x 3 min

PART B ( 9 min AMRAP)

HSPU x 6
Pull overs  x 12 ( 25/35#)
Bike x 3 min ( standing)

WOD 6/20/14
Part A
Tabata :  Push ups

Part B
Deadlift x 10
Hang Clean x 8
Push Jerk x 6
Bar Facing Burpee x 4

WOD 6/21/14
Part A

Med Ball Clean x 10
Pistol Squat x 8 ( 4 x each leg)
HSPU x 6

Part B (each station with intensity ! )
Row x 3 min
Bike x 3 min
Run x 3 min