This is a picture of Brian's lunch after yesterday's Team Saturday workout. It consisted of 18 oz. of steak, 6 eggs, and some cheese all cooked in EVOO. Brian is eating Paleo + dairy in an attempt to put on some extra LBM. Well done!

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I have added a link to some resources on the left sidebar of this page. Hopefully this provides some additional help. There will probably be some confusion for those of you who came to me for specific dietary prescriptions. When comparing what I originally gave you guys to the Zone, you will notice that protein is about the same, carbs are lower, and fat is higher. Please don't hesitate to ask questions if this is confusing.

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[vimeo width="640" height="480"]http://vimeo.com/4533065[/vimeo]

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The following is an excerpt from the Zeroing In On Health blog:

We get these diseases because our immune systems aren’t up to the job. One way in which our immune systems are compromised is found in the so-called healthy carbohydrates we eat which lessen our white blood cells’ ability to mop up invading microbes. It is clear from these studies that, if you eat ‘five portions of fruit and veggies’ and base your meals on starchy foods, as we are all advised to do, you could lose a major part of your immunity to infection for the whole of the day.

Of all of the sugars, fructose (found in fruit and high-fructose corn syrup) was found to impair the immune system the most.  Steak and eggs just scored another point.

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Just a reminder that Ultimate Test Lab will be at our facility from 8:00am - ?? tomorrow. Everyone is invited, but those who signed-up are being expected. Please show up with the understanding that testing will be conducted on a "first come, first served" basis. This doesn't mean that you should wait until noon to show up. If all tests are completed and nobody else is waiting, the lab will pack-up and go home.

With that being said, here are some guidelines to help you prepare for the tests:

RMR

• Be as relaxed as possible
• No exercising of any kind for up to 5 hours before testing
• No eating for up to 3 hours before testing
• No caffeine or stimulants for up to 4 hours prior to testing

VO2-Max

• Come as if you were ready for a moderate to intense workout
• No eating before testing
• Wear running shoes with laces that won't come undone
• Come well hydrated

Hydrostatic Body Composition

• Any type of swimsuit may be worn
• T-shirts are also acceptable

Please note, the RMR test must be completed before the VO2 test.

As for tomorrow's WOD, class will not be affected by the testing. A couple of people may miss class due to testing, but everyone else will enjoy Team Saturday as only CrossFit Fire member's can.

See everyone tomorrow!

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The CrossFit Games 2009 Affiliate Cup Challenge is Friday, July 10th and Sunday, July 12th in Aromas, CA. Our Affiliate Team can consist of a minimum of four to a maximum of six competitors. Our team needs to have a minimum of two men and two women. You must actively train at CrossFit Fire to be part of our team.

Due to the level of interest, we will be conducting tryouts to determine our team. Everyone interested in participating will be required to complete 3 separate WODs on the designated tryout day. The WODs being used in the tryouts will be made public the week of the tryouts. Based on the individual results, we will put together the best team possible.

The tryouts for the ladies will begin Saturday, May 23rd at 7:30am.

The tryouts for the men will begin Monday, May 25th at 7:30am.

Members not interested in trying out are still strongly encouraged to attend to either assist in judging the events or to simply cheer on the participants. Bring your family and friends as there will be food and activities to be enjoyed by all.

Please contact Bill if you are interested in participating as either a competitor or judge.

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This was in an email I received from Dave Eagle about 10 days ago:

I can’t thank you enough for the help on my diet. First off, I’ve never felt better. I have energy all day, I’ve really leaned out, and I love the discipline of sticking to a set number of calories, fat, protein and carbs. I’m also doing intermittent fasting 4-5x per week (17-18hr fasts).
I plan to continue this and see how much more lean I can get! I’m down 5lbs (I now weigh 154lbs), but feel like I look totally different already. Maybe I could be on your TESTIMONIALS page as a case study for what happens when you Crossfit and follow the “Bill Yundt Clean Eating Way of Life”? Jennie took my ‘before’ pictures…all we need are my ‘after’ pictures and we’ll be all set!

We will be sure to get some updated photos of Dave and post them ASAP.

In the meantime, if you are feeling frustrated or disappointed with your progress, it is time to reevaluate your commitment. Achieving your goals is NOT going to be easy. (I know, I know. This is a perfect time to say something about everyone's mother.) It will take hard work, determination, discipline, consistency, and toughness to succeed at this.

Here is how Dave celebrated his 30th birthday on Tuesday:

Yesterday was my 30th birthday, and for my "special" birthday dinner I had four scrambled eggs, an avocado, and a serving of almonds. My birthday "cake" from my wife was a hard-boiled egg in a paper muffin cup with a candle sticking out of it!

The beauty of it though is that you get out of it exactly what you put into it. I have yet to find anything as successful as CrossFit combined with a low-carb diet when it comes to weight-loss. As they say, the proof is in the pudding.

Please don't hesitate to ask questions. I love nothing more than helping you achieve success. It makes it difficult though if you don't speak up and let me know what you need.

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