How To Make A Shake, PRville, and Death by Ten Meters
So.  You've done a fine job crushing yourself into a heaping pile of sweat.  How does one recover from such magnificent self-destruction?  If you ask me, the answer would be food.  And I'd be right.Without going into a whole slew of human physiology and biochemistry, after exercise, our body needs:Glycogen (stored glucose) replaced that was used during exercise, and Protein to rebuild skeletal muscle broken down during said exercise.Now in the immediate PWO (post work out) state, our body "up regulates" a couple of things.  One would be protein synthesis, for obvious reasons.  This is actually increased over a 2

Beat To The Punch, Punched in the Back, and Teaching Future Cops How To Punch
How's that for a totally geeky title? There's a loosely-related story behind each line, I promise.First off: I had a post planned for the future titled "Things I hate About Crossfit". I kid you not.Now, before you freak out and think the CF Gods (whom, you will find out shortly, don't exist) will strike me down, a disclaimer: I've been a member of CFLA since it's inc

Caffeine: The Definitive Blow-Your-Head-Clean-Off Guide.
Without going into the details of "why" (buy me a NorCal Margarita and I might spill the beans), I wrote this and the fish oil guide a few years back, prior to my Crossfit days.   I do have a couple of other "articles" in the works, like I've alluded to, (which includes the good and bad of anti-oxidants, just the plain ol' bad of fructose, and a basic what-the-heck-is vitamin D) but I'm just an amateur geek, so they take me a fair bit of time to compile.I'll have some more recent thoughts on caffeine, though, at the end of the article.  This one is a big-'un, so strap in, top up your java, and get reading.

Travelling, A Primal 5K, and a Seminar.
Once again, I apologize for the lack of posts; Tam and I bombed up to Edmonton to visit family, and we just got back last night.  Back to our regularly scheduled programming!I knew you'd be happy about that.  Ha!

Remembrance Day, PRs, and more Paleo
I'm not going to say a lot about Remembrance Day, but I'd like to share a quote that I thought sums it up best and does a damn good job of shutting people up when they get on their political soapbox:If you aren't willing to stand behind our soldiers, are you willing to stand in front of them?? Nov 10th, #3 Firehall