"For any serious transformation one needs to have a practice, a community, and a teacher in order to succeed. I found all three at Crossfit Vancouver. You guys helped me move from weak, injured, and frustrated to strong, healthy, and proud. I made more gains in my year and a half there than in the prior fifteen years of "sports training". You guys rock. Patty - thanks for the personal work - on all levels. And to the other coaches and the people I trained with - you have no idea how important you have been and continue to be to me. Keep training hard. "
Troy has recently moved to Sacramento to do his thing.......Using his energy and smarts to start up successful companies. Read below for his update
MadLab Monday Night Medal: Remington - The Man to Beat
Tuesday, March 04, 2008
We are at it again next Monday March 10 at 6pm with the MadLab Monday Night Medal. Last Month it was a true sight to behold. It was beautiful.
Get out and suffer with your brothers and sisters in some good old fashion competition. If you have 1 pullup or 70 it doesn't matter. Hop into the mix.
You will thank yourself afterward and gain the respect of everyone involved.
My boy Remington is the man to beat and had a message he wanted sent out to the community.
A lot of people have been asking what Intermittent fasting is all about so here is my attempt to explain it.
The basic idea of it is to go ~15+ hrs without eating and then eat within a 6-8 hr window. I' situate the "feeding times" around my o-lifting training schedule typically eating from 12-7 allowing for pre and post workout meals.
Its NOT about restricting calories, you are still eating the same amount of calories, just in a compressed window, however there are two interesting processes at work: First, just giving the body a rest from the digestive process is like shutting off the engine of a car. The engine lasts longer because it is resting from the mechanical wear of moving parts, and the accumulated debris of increasingly dirty oil. (For us, that would mean less sludge in the arteries from not carrying around fat particles, and resting the cells from the work of digestion.) Basically, you are decreasing the rate of oxidation in the body (less rust!).
Second, fasting not only is a rest, it's a stress. When we stress, then rest our muscles, they get stronger. Apparently, when we fast, we impose a unique metabolic stress that also makes us stronger in a metabolic sense. We become primed to use food more efficiently. Our sensitivity to the actions of insulin increases---which means we need to put out less insulin to get the needed response. Hormones that have positive effects in our bodies increase: growth hormone increases, as do certain brain neuropeptides that are protective against Alzheimer's. Immunity to disease seems to strengthen as part of this neuroendocrine response to fasting.
They key being that you still need to be putting good food in your body to get results out of it, however it allows you to process the food you are eating more efficiently. At first this more efficient processing tends to lead to weight loss and then once the efficiencies are realized the weight begins to stabilize so regardless if you are looking to loose weight or not it could be a interesting alternative to try.
My Experience with it and links to resources on it are included in the extended link bellow.
As far as eating healthy goes, a lot of people in here are really good at talking the talk, but very few actually walk the walk.
Regardless of who you are or how much you weigh, proper nutrition is an essential component of healthy living. Think of it this way: If you put crappy gas in a car, you are going to get crappy performance out of it. Well the same happens with our body’s. If you put crap in, how can you expect to get excellence out?
The problem is that most people don’t even realize that they are putting crap in.
Some people eat what ever they want when ever they want, others live and dye by the zone, recently I have switched to intermittent fasting, but regardless of how much and when you eat there are a few basic rules you should make sure you follow. The attached guide is designed to be a starting point of the basic principles to keep in mind when designing your diet and following through with your commitment to excellence. Healthy_Eating_Kept_Simple.doc
Feel free to add your own tips and ask any questions you may have!
We are at it again next Monday March 10 at 6pm with the MadLab Monday Night Medal. Last Month it was a true sight to behold. It was beautiful. 
