Layout Image

Archive for Impavidus Blog


Calling all CrossFit Impavidus Athletes – do we have the Spring CHALLENGE for you!!!!  Beginning on 19 March 2014 and running through Memorial Day, CrossFit Impavidus athletes will have a chance to win a FREE spot in the next CrossFit Gymnastics Speciality Course being held at CrossFit Impavidus.

What?!  A FREE Spot?!  How do I get a chance at that?!

It’s easy!  As your spring break and spring weekend getaway adventures begin, pull out your phone or digital camera (remember to put it on video mode!) and find the coolest spot you can to do some HSPU’s!  That’s right! Hand-stand pushups!!!   Curious what we mean?  Check out gymnast Dave Durante doing HSPUs in Cape Town, South Africa as an example!

Can’t do a HSPU?  That’s ok, how about a handstand walk with some creative scenery or cool animals/animals doing cool things?  Check out gymnast Dave Durante’s Boulder Beach, South Africa walk for some ideas.

The athlete who submits their video doing handstand pushups in the most unique location or hand stand walk with some creative scenery (cool animals or animals doing cool things might earn some extra credit!) will win a FREE spot in the next CFI hosted CrossFit Gymnastics Specialty Course.

Get your cameras ready folks and 3-2-1-Go!

Submission Details:

- Must be a video

- Must identify your name, location and date of HSPUs in video

- Must submit to Coach Jerry ( to be considered

- Submissions due no later than 31 May 2014

FEARLESS Nutrition

What’s in a Label?

It’s just a label who cares what it says, right?  WRONG!  That label on the side of nearly every food item you pick up contains valuable information critical to your overall wellness.  Whether you are simply trying to become more aware of what you put in your body or if you are actively pursuing overall improvements in your wellness, the information contained in that sometimes cryptic chart is your first step to making healthy choices once you leave the produce and butcher departments of your local grocery.

De-Coding-Nutrition-Labels-700x395Will Every Food Have a Label?

By law (1.), all food retailers/producers (except for retailers with annual gross sales of not more than $500,000 or with annual gross sales of foods or dietary supplements of not more than $50,000; or with a filed exemption, low volume products from producers that employ less than 100 full-time equivalent employees and sell fewer than 100,000 units in the U.S. in a 12-month period) are required to have a nutrition label on their product.  What this means for you is that pretty much any food you find in a chain grocery store (and even some rural corner markets) SHOULD have a nutrition label.  If it does not, it means that the producer likely has an exemption due to it’s small business status.  Similarly, fresh produce, seafood, and game; and spices/coffee/tea  will not have labels on them as they are exempt from doing so by law (2.).  While this makes it complicated for you to know exactly what you are getting in an item without a label, most of these are fairly straightforward (an apple, some shrimp, lamb chops, etc) or likely homemade and therefore in a corner store/farmers market environment relatively easy to learn the ingredients of to determine values yourself.

That Label is SO Hard to Understand!

If you’ve ever looked at a label and said to yourself what the heck does this mean, you are not alone.  The label is so information dense it is almost as if it were designed to overload the mind.  This is not the case however.  Regulators have a specific format for nutrition labels (excruciatingly detailed guidelines actually) so as to regulate the information presented for both continuity and transparency to the consumer.  Recently, you may have heard that there is a proposal to revamp labels.  If this were to be approved, not only would a 12 oz bottle of juice now have a nutrition label indicating the entire bottle is a serving size (versus the current 8oz or smaller) but it would allocate space for inclusion of added sugars.   This is change is a significant step forward in ensuring that consumers are adequately and accurately informed.

That being, FEARLESS Nutrition highlights five critical areas for you to look for general overall wellness – Serving Size, Fat, Protein, Carbohydrates, and Ingredients.  The most important of these to general guidance for overall wellness are Ingredients and Serving Size.  If you are armed with this information you will successfully begin your path towards overall wellness.  While Fat, Protein and Carbohydrate content are extremely important, those play into your overall wellness AFTER you’ve made your educated purchase and are on your way to beginning your individualized plan or reaching the general guidelines provided during a FEARLESS Nutrition Wellness Challenge.

Why Ingredients?

The Ingredients section of the Nutrition Label is where producers/retailers are required to put the list of ingredients contained within a product in descending order of content (3.).  So if you are looking at an item, the first item should always be something that you can both pronounce AND identify as it is required by law to be the most prominent ingredient contained within the package.  If you are looking at a can of tuna fish packed in water and the first ingredient is not tuna put it back!  Similarly, if that same can of tuna packed in water has anything else in it beside tuna and water, chances are pretty good you are ingesting foods you would not have otherwise known about without reading the label.  I use tuna as the example, because imagine my surprise when I learned that my tuna in water actually was tuna in vegetable broth (and contained soy).  On the flip side of that, if and item is the last in a lengthy list you can rest confidently that it is the least amount in the entire product.  FEARLESS Nutrition recommends that when reviewing nutrition lists on products stick to those that contain five ingredients or less and whose ingredients are ones that you are able to pronounce – if you do this you are pretty close to eating clean when it comes to packaged foods.

Why Serving Size?

In a world of supersize, extra large, and never-ending buffets, one of the biggest issues that we as Americans have is the extreme misunderstanding and drastic skewing of what truly constitutes a serving of any given item.  Understanding what the serving size of an item is not only allows you to later factor that item into your individualized plan, but it also retrains your brain to understand what is healthy and what is nutritional overload.  As mentioned earlier, the proposed changes to nutritional labels will assist in this but overall, the onus is still on you the consumer to understand how much is a recommended serving of the item you are eating.  Just because a banana or apple or can of tuna fits into your nutritional plan ingredient wise, does not mean that the quantity you are eating does.  By learning to understand this line on a product you will find that it will eventually become easier to eyeball a serving size and feel confident you are eating for your overall wellness.

As we progress throughout the year, we will address the importance of the other sections of the nutrition label, but in the interim if you begin your clean eating with the understandingof nutritional content (ie. ingredients) and serving size you will be armed to begin the FEARLESS new you!

CFI Nutrition Coach
Precision Nutrition Certified


(1.) 21 CFR 101.9(j)(1), 21 CFR 101.9(j)(18), 21 CFR 101.36(h)(1) and 21 CFR 101.36(h)(2)

(2.) 21 CFR 101.9(j)(4), 21 CFR 101.9(j)(10), 21 CFR 101.45, 21 CFR 101.9(j)(11), 21 CFR 101.9(j)(12)

(3.) 21 CFR 101.4(a)

The CrossFit Open – A CFI Athlete’s Words

As we head into Week 3 of the CrossFit Open, CFI wanted to share the words of one of your fellow athletes.  In 2012, CFI athlete Doug N. penned an article entitled Why I Embraced CrossFit at 58 (pages 56-58 of the January/February 2012 Issue of WOD Talk) lending his insight into how CrossFit was making/made him healthier and serving as an inspiration for not only his peers, but also for all the CFI athletes who knew him.  So, as we began the 2014 Open season and Doug firmly planted himself in the top 3 of his Masters category in the Mid-Atlantic, who better was there to ask for some words of inspiration as we head into the Week 3 announcement?!  We share Doug’s words below:


As we gear up for Open workout 14.3 this weekend, I wanted to wish all my CFI comrades the best of luck. I will be pulling for each and every one of you. Whether you are a seasoned veteran of Opens past or a rookie like me, I hope you find this opportunity to test yourself both fun and satisfying.

Doug Naquin

I decided to enter the Open as a 60th birthday present to myself – a milestone I was, at best, ambivalent about reaching. Yet I figured if I had the good fortune to be physically able to perform the movements, there was nothing to lose. After all, who was going to rag on a 60-year-old?

Surprising no one more than myself, I had the good fortune to post decent results for 14.1 and 14.2, although 14.2, in particular, made me realize how far I have to go to be “proficient” (even for my age) . I have no idea how I’ll fare in the workouts to come, but I’m going to take advantage of my “life experience” to have fun with them (minus a couple movements – like OHS — where “fun” cannot be used in the same sentence).  A good part of this fun will involve cheering for my CFI brothers and sisters and celebrating your results.

After all, for those of us in it for the “long haul,” that’s what CrossFit and CFI are all about.


FEARLESS Nutrition

Whats the deal with Fish Oil?


Over the last week, including at the Wellness Challenge Info Session Friday night, folks have asked what the deal is with fish oil and how much we should be taking.  While there is a lot written on this topic that you could go and research yourself, I try to answer these questions in the most nuts-n-bolts form here for you today.  As you recall a few weeks back we talked about the importance of protein in our diets and how protein was but one critical component.  Well, another critical component is fat – this is where fish oil falls, specifically within the healthy fat category.  Simply put dietary fat (and the resultant fatty acids our bodies create) are important for overall health, performance and energy efficiency – or in “technical” terms they provide the structure for our cells and helps forms our brain and nervous systems, they regulate hormone function, they transport certain vitamins and minerals in the body, and they serve as the largest fuel source in our bodies.

Yep, you read that correctly your body needs fats to run, as well as to pull from when things start running slow.  While most fatty acids are able to be created by the body through metabolic process (I won’t bore you with that detail), there are two types of fatty acids that our bodies are not able to create through these processes – one is found in Omega 3 and another in Omega 6.  As such, we need to provide those fatty acids directly to our body.

Ok, but why Fish Oil?

The human diet has long contained seafood/shellfish, game, and plant life – all of which provide a balanced abundance of Omega 3’s and Omega 6’s into our diet through the consumption of foods.  However, as food technology has advanced and our diets have shifted to include grains and grain-fed animal protein’s the balance of our Omega 3 and Omega 6 ingestion has shifted to the detriment of Omega 3s.  This is not to say that we do not need to worry about ensuring we are getting Omega 6 via food sources, just that our bodies operate more frequently at an Omega 3 deficit even in today’s healthy diets.  To assist in bringing the Omega 6 and Omega 3 ratio back closer to 1:1, we take supplements.

Fish oil provides us with two key Omega 3 components known by their acronyms EPA and DHA and flax provides us with a third known as ALA.  Between the ingestion of fish oil and flax (either as a seed, powder or oil) we are introducing Omega 3s into our diet and therefore allowing cells to become more “fluid”.  By increasing the fluidity of our cells, messages throughout our body occur much more easily.  Research shows that Omega 3s (specifically DHA) are critical to brain health and when low are associated with memory loss, difficulty concentrating, and mood pattern changes.  Similarly, Omega 3s tend to promote blood vessel dilation and anti-coagulant effects (which is why you must inform your doctor you are taking fish oil especially if you are pending surgery), have anti-inflammatory effects, and contribute to pain reduction.

Why is this important to us?

We stress the ingestion of fish oil during our Wellness Challenges because we put a lot of stress on our bodies during our workouts – and simply put in our daily lives.  A deficit of Omega-3s is not encouraged for the non-athletic person, and as an athlete we want to fuel our bodies as efficiently as possible and ensure it is healing properly.  Omega-3s are critical to that turnover in cell development that helps our bodies recover as well as acting to reduce the inflammation we will inherently incur in life and in our workouts.

How much should I take?

As always, consult your doctor if you have any medical concerns to make sure that you are not negatively impacting medicines you have been prescribed or otherwise.  For the average, non-medically influenced adult – there really is no cap on fish oil ingestion.  We do want to try to balance our Omega 3 to Omega 6 ratio but if you are listening to your body you will know when you’ve hit the right amount.  To get started FEARLESS Nutrition recommends that (presuming you have no medical conditions to alter this), take 2 to 4 grams (aka 2000 – 4000 mg) of COMBINED EPA and DHA daily.

** Again, I emphasize that some athletes may take more so you should play around to see what your body feels happiest with when going over 4 grams.

Where can I get Fish Oil?

As you can see in the following Fish Oil Video there is an argument to take liquid fish oil over pill form to allow for rapid and direct absorption by the body.  FEARLESS Nutrition defers to you the athlete on which you prefer.  There are several brands out there of both, so do your homework and find the one that works best for you in your budget range.  If you are looking for a personal recommendation talk to your fellow athletes but as a baseline I provide that between Coach Conan and I the following products have been used: Progenex, Dr. Sears’ products, GNC’s EPA/DHA 1000s (which I don’t even know if it’s on the market any more), SFH + D3 liquid, and PurePharma.  We are also a ThorneFX affiliate, which means their 5-star IFOS rated pill and the liquid fish oil are available to you as well (Coach Conan is taking the liquid now and I plan to switch to try when I have completed the PurePharma pills that I currently have).   There is no right answer, it’s dependent upon you and your budget, we recommend you look to see if the brand has been IFOS tested (typically written on the box or has IFOS emblem on the bottle) or you can check out the IFOS website to see if the brand you want to try is certified.


CFI Nutrition Coach
Precision Nutrition Certified


FEARLESS Nutrition

To Challenge or Not to Challenge, That is the Question

As is the norm before every Wellness Challenge, athletes are beginning to discuss whether participating is right for them.  For some it’s the question of whether they really need help getting their nutrition on track, for others it’s the question of whether changing their nutrition will help them reach their fitness goals, and still others yet, it is the question of whether participating in the challenge will negatively impact their fitness goals.  No matter the question, one thing holds true … if you are contemplating participation, on a subconscious level you desire to make a change and that desire IS greater than staying the same!

DesireBut, Beka!  I eat well already, what could a challenge possibly do for me?  I’d love to tell you that eating well is all you need to do to get the most out of our workouts, but I’d be lying to you.  There is so much more to nutrition for our form of fitness than just not eating a tub of ice cream every day.  While our challenges don’t address individualized nutrition plans, we do focus on the areas that impact all athletes across the board.  By drawing your awareness to these areas, FEARLESS Nutrition seeks to instill changes that will stick AND enhance the efficiency of our body … this in turn will positively impact our power, performance and drive as we face our daily WODs.

Each Challenge has a set of guidelines that lead us through the 8 weeks (or 4 weeks if it is a reset).  These guidelines, if adhered to, WILL bring about positive changes and are not in any way pulled out of the sky and presented in a “do as I say, not as I do” methodology.  I have beta-tested every challenge that I have been involved in the management of prior to the starting of the challenge and will always adhere to the guidelines right along with you – even if that means changing my own personalized plan.  I do this not only to demonstrate that FEARLESS Nutrition stands by its guidelines and Challenges, but also to ensure that we are not asking you, our athletes, to make changes to your nutrition that may ultimately not provide benefit or desired results.As it relates to participating in a challenge and its influence on our workouts – either negative or positive – FEARLESS Nutrition encourages all participants to stick as close as they can to the guidelines (if unable to strictly follow for any reason).  If you find that you are plateauing, or for some reason regressing, reach out to Conan or I.  If we don’t know that you are experiencing something, we are unable to identify areas that can be tweaked to get you back on track.  More often than not, the tweaks are relatively small and you are right back in the thick of things making positive gains.

So if you are asking yourself whether the challenge is for you or not, stop asking and start making changes today!  You will learn something new about how your body responds to nutrition and hopefully learn some lifelong lessons that will continue to ensure that your nutrition, as the foundation of CrossFit, enhances your performance in the box.

REGISTER for the Information Session for FEARLESS Nutrition’s Spring Wellness Challenge and come get challenge specific questions answered at 7pm on 7 March!

CFI Nutrition Coach
Precision Nutrition Certified

FEARLESS Nutrition

As an athlete, you’ve heard FEARLESS Nutrition guide you to eat balanced and to eat for your energy stores.  Assuming that you have incorporated this guidance into your nutrition routine, the next step is to make sure that you are listening to your body and eating regularly.  What does eating regularly mean though?  Today we are not going to go into the specifics of when to eat what or how much of it you should eat – that is individual based nutrition programming.  Today we are going to talk about making sure we give our body the energy source it needs before it needs it but in such a way that eating does not consume our lives.

timingFood is Fuel, Right?

You’ve heard the phrase “food is fuel” – while I’m not personally a fan of that statement because it doesn’t add in all the caveats regarding what kind of fuel and when, it does remain true at its most basic point:  your body needs energy to run effectively and to make your workouts optimum and food is the method by which to get that energy.  So you eat three square meals a day and when you feel hungry you eat what you are hungry for – but why the energy low say at 2pm every day?  Many will tell you that that energy low / feeling that you need a nap is a result of having eaten a big lunch at noon and all your blood rushing to your stomach to digest it, others will tell you that you didn’t eat enough the last time you ate.  While these may also be valid points, FEARLESS nutrition is going to tell you that energy low is likely a result of  not maintaining stable insulin levels (i.e. a jolt of sugar resulting in what some refer to as a “sugar crash”) or it’s been too long since your last meal/snack and your body has burned through that energy store already.  And while both are distinctly linked to each other, the second is much easier to identify for the average athlete than the latter which is tied more towards individual nutrition programming and tweaking  food intake to meet your personal responses.  That being said, FEARLESS Nutrition notes that if you think you might have insulin problems you SHOULD consult your doctor to ensure that you don’t have any medical issues to be considered into your nutrition planning.

How Do I Figure Out if it is Timing or Personalized Nutrition Factors?

This is a perfect question!  Not because there is an easy answer but because it goes to the heart of today’s topic – regularity.  If you are energy low at about the same time every day chances are pretty good that you are not fueling regularly and letting your energy sources deplete before restoring them.  This is what we are hoping to avoid.  Obviously, when we are getting our nutrition in check our body will cycle through its energy stores in an irregular fashion and until regular you may not be able to notice a pattern.  But, assuming regular environmental conditions and that you are hydrating properly, your body will tell you pretty similarly when it is just entirely depleted.  More often than not, as an athlete, you will feel energy low well before your stomach starts growling and telling you that it’s hungry.  It’s the energy low that we listen for and try to get ahead of.  Teaching your body when to expect its energy store to be replenished will help get your energy usage cycle on a regular pattern and assist in further refinement down the road.

Going back to our example of daily energy lows at 2pm – if you are experiencing this daily, try to have a balanced snack at least 20-30 minutes prior to that time.  In doing so, you catch you energy usage on the downward slope and replenish it before it crashes.  Simultaneously, because your snack is balanced you are not creating a huge insulin spike that in turn causes a “sugar crash”.

How Do I Teach My Body When to Expect its Energy?

FEARLESS Nutrition recommends that you eat a balanced meal or snack every 2 to 2.5 hours beginning from the time you have your first meal and ending about 1.5 to 2 hours before you head to bed.  Because every one’s nutrition regime is different you notice that FEARLESS Nutrition does not tell you to start eating at a specific time.  Similarly, while we recommend an ending time for eating before bed this is largely in reference to eating a meal.  If you feel like you need a snack before bed because your regime calls for intermittent fasting in the morning, or you know you need energy right when you get up for a workout or the like, FEARLESS Nutrition recommends a small snack of quality slow burning protein such as a hard boiled egg.  By providing our body with energy every 2 hours or so we teach our bodies when the next replenishment of energy is coming and in turn create an environment where our body is constantly in optimum burn mode and operating efficiently.

Again, I emphasize that everyone is different and if you are following the eating a small meal/snack every 2 to 2.5 hours and find that you are energy low sooner than that eat something and note it.  If you find that your pattern is every 1.5 to 2 hours then adjust accordingly.  If you find that on metcon days you are constantly energy low note the pattern and adjust your timing on those days.  There is no steadfast guideline we each should follow – EXCEPT that dictated by our own bodies -; however, no matter what, FEARLESS Nutrition does not encourage going more than 2.5 hours between meals/snacks.

Remember, as the foundation of CrossFit, nutrition is a key component to getting the most out of our workouts; eating regularly is just one factor on the path to FEARLESS Nutrition!

CFI Nutrition Coach
Precision Nutrition Certified


FEARLESS Nutrition

Many people during the last Wellness Challenge would send me their food logs for review and one of the common feedback points that I had was “watch your protein intake.”  Not because folks were significantly over on their intake, but because they were having a hard time getting enough.  Protein sources vary depending on your nutrition plan of choice, but one thing remains consistent across them all – the need to ensure optimum ingestion of protein.


Why Protein?

Protein is one of the three critical components of every nutrition plan.  If your program/plan does not address protein intake, I encourage you to reevaluate and/or find another program/plan that does.  This is because protein is crucial to your body’s ability to develop and recover.  Proteins, once ingested into our bodies, are broken down into amino acids.  Those amino acids delivered via dietary protein ingestion are ones that our bodies are unable to produce naturally and when combined with naturally occurring amino acids, are responsible for fueling everything from our physical structure (cell/muscle development) to our hormones to our enzymes.  When we do not supplement with dietary protein, our bodies go into a deficit and these functions start to suffer.

How Much Protein Should I Consume?

No matter your nutrition plan – and unless you are under the guidance of a licensed medical professional who indicates otherwise – FEARLESS Nutrtion recommends a goal protein intake of .8 grams per pound of bodyweight (or 1.8 grams per kilogram of body weight) for our CrossFit Impavidus family.  The recommended daily value as identified by the U.S. Government is .8 grams per kilogram of bodyweight (or .36 grams per pound of bodyweight) maintains a balance for the sedentary adult; however, this intake amount falls far short for the level of physical exertion our bodies are met with during each of our workouts.  Research results by a leader in exercise and nutrition (concentrating on protein and muscle growth) research, Dr. Peter Lemon, reveal that strength athletes require (as a general guideline) 1.7-1.8 grams per kilogram of body weight (or .77-.82 grams per pound) and endurance athletes requires (again as a general principle) 1.2-1.4 grams per kilogram of bodyweight (or .55-.62 grams per pound)(1.).  As our workouts are a combination of both strength and endurance, aiming for a daily protein ingestion amount of .8 grams per pound of body weight is ideal to maintain and build lean muscle.

How Do I Eat THAT Much Protein?

You might be surprised to learn that the ability to consume the right amount of protein is difficult for the average American.  This is largely in part due to the three square meals a day methodology that we were raised with.  Unless you are focusing on protein ingestion it would be very easy to become protein deficient as a result.  As such, FEARLESS Nutrition recommends that once you have identified what your total grams of protein intake should be (using .8 grams per pound of body weight) you should include a lean protein portion into every meal and snack that you ingest through the day.  By doing so you will find that you are ingesting your near appropriate amount (if not working to come down in ingestion amount).

Examples of lean high protein foods include:

Tuna/Salmon/Halibut – 3oz steak has 22 grams of protein
Swordfish – 6oz steak has 33 grams of protein
Ground Bison – 4 ounces has 20 grams of protein
A single egg has 6 grams of protein
Turkey Breast – 4 ounces has 20 grams of protein
Pork Chops – 4 ounces of meat has 23 grams of protein
Soybeans/Edamame – 68 grams of protein in a cup
Lentils – 17.9 grams of protein in a cup of boiled lentils
Black Beans – 15.2 grams of protein in a cup of boiled black beans

What if I am Having a Hard Time Hitting My Goal Intake Amount?

If you find that you are not hitting your goal protein intake amount, you could also supplement with a pure whey isolate or paleo protein shake.  There are several on the market and we encourage you to research each closely making sure to chose the one that fits your protein ingestion needs, budget but also does not add additional usable carbohydrates to your diet (thereby impacting your specific carbohydrate intake calculations).  Depending on the pure whey isolate or paleo protein shake you choose you will find that you are consuming anywhere from 25 – 50 grams of protein per serving.

Do not fear protein ingestion, identify what your intake amount should be, find lean proteins that you enjoy and begin your path to FEARLESS Nutrition.

CFI Nutrition Coach
Precision Nutrition Certified



(1.) Aulph, Alison. “Athletic Requirements of Dietary Protein: An Interview with Dr. Peter Lemon.” N.p., 1 Apr. 2003. Web. 13 Feb. 2014 <http://www.seriousaboutfitness/index.php/features/best-of-saf/105-athletic-requirements-of-dietary-protein-an-interview-with-dr-peter-lemon>.

Dr. Josh on prepping mobility for The Open


The Open is coming…..

Some helpful information about prepping mobility for The Open

By: Joshua McCreadie, DC

As you all know, The Open is coming shortly and many athletes are starting to make sure they are in the best condition they can be before the start. One thing which can help you greatly as an athlete is making sure you have the mobility to correctly make all of the movements the open will require you to do, to the standards of the movement (no one wants a NO REP!).  While at this time we do not know which movements the open will require us to put our bodies through, there are some areas which will help through the open.

Areas of your body where athletes typically have mobility restrictions include – thoracic spine, shoulders, hips and ankles.

Thoracic Spine – THORACIC EXTENSION!!!!  When you lack thoracic extension, you sacrifice shoulder stability and mobility.  Thoracic extension is the ability to bend backwards through the area of the ribs.  Lack of thoracic extension in athletes can lead to a range of problems from having trouble on kipping motions, to not being able to keep your upper body upright in a squat.

Shoulders – Shoulder mobility is a problem a lot of athletes run into.  When mobilizing the shoulders, make sure you treat the area as an entire unit.  You want to release the pecs, lats and posterior shoulder musculature together.  Use the lacrosse ball as your “search and destroy” tool to find those problem areas and get rid of them.

Hips – The hips are a major issue for many athletes.  A lack of mobility in the hips can lead to not being able to achieve full squat depth, not finishing to full extension on a deadlift or box jump, and also lead to problems involving the kip.  For many athletes the culprit arises from the psoas, the primary hip flexor.  Mobilizing the psoas is a must for the athlete.  Use a foam roller and lacrosse ball to get in there, also dynamic Samson stretches help.  Other target areas for the foam roller and LAX ball should include the glutes and hamstrings.

Ankles – Lack of mobility in the ankles can cause several problems with your lifts and well as the skill movements.  It is the foundation for most of the movements you perform.  The culprit for a lot of athletes with this issue is a tight lower posterior chain – plantar fascia, achilles, calves and hamstrings.  Make sure to mobilize these areas with diligence and you will begin to see improvements with your ankle mobility.

The areas and items listed above are just the tip of the iceberg when dealing with mobility.  At times athletes can get discouraged by the amount of mobility work they feel they need to do to cover everything.  Here are a few tips when performing mobility work.

  • Find your main target area, an area where you feel your mobility is lacking the most, and make that your number one priority – Don’t cover everything at once!
  • Use your coaches and resources to help you.  If you have questions ASK THEM!  Whether it is to identify areas or questions about mobility exercises.
  • Be as efficient with each area as possible.  This comes back to the first point we talked about as far as targeting your number one priority.  Don’t waste your time performing hundreds of mobility exercises on that area.  Mobilize a little, retest the movement, then mobilize some more.

Mobility is something which you as athletes need to continuously work on and maintain.  Having the mobility to make the movements correct, safe, and efficient will benefit not only during the open, but in many WODs and years to come!  So START MOBILIZING!

FEARLESS Nutrition

Why a Reset?

Waking up this morning I thought to myself – I wonder how many folks “registered” for the Spring FEARLESS Nutrition Reset?  I was pleasantly surprised to see another four athletes had joined the reset since I had gone to bed bringing the reset up to 11 participants – and that is only five days into registration with a week left to go!!!  Many of you may be wondering why it is that FEARLESS Nutrition programming includes a four-week Facebook-based reset and what it affords that just launching straight into the Wellness Challenge doesn’t.  This week’s blog focuses on the importance of the reset and its impact on your mindset.

Most individuals find that when it comes to their nutrition, a cold turkey approach only results in angst and then eventually a return to the old way of doing things and/or a drastic reintroduction of the things that you eliminated to begin with.  This angst in turn impacts the ability to maintain a positive mindset as it relates to nutritional changes and in turn often creates a long term defeatist mentality or a vicious cycle of “dieting” versus a long term development of healthy habits and skill development.  We practice our movements for workouts until they are our definition of perfect – doesn’t our nutrition deserve the same approach?


FEARLESS Nutrition will always incorporate into the pre-Wellness Challenge period, a span of at least four-weeks dedicated to gradually learning healthy habits while eliminating items that will likely be “off-limits” during the challenge itself.  By gradually introducing principles for healthy habit development over a four week period where there are no points, no logging of daily activities to a tracking site, no scoreboard to remind you that you just had a rough day, and only affording a private, invite-only Facebook group where you and fellow athletes with the same goals (and likely the same daily struggles) keep each other encouraged and motivated to learn those healthy habits, the likelihood of long term success is higher.  Being prepared affords most athletes the feeling that the can take anything on and be successful – THAT is the feeling/emotion the four week reset is meant to instill and establishing a pattern of preparedness is what we do in the reset.  If you chose to then participate in the Spring FEARLESS Nutrition Wellness Challenge (which is an at-cost competition with fellow athletes), you will be well on your way to success and hopefully some long term lessons towards ensuring your nutrition supports your fitness.

I am so proud of the athletes that have chosen to participate in the reset and can’t wait to see how many more join in the next week.  We are going to take this reset by storm and head into the Wellness Challenge with some nutrition PRs!!!  3-2-1-Go!

CFI Nutrition Coach

CFI – FEARLESS Nutrition Partners with Custom Fit Meals

CFI and FEARLESS Nutrition are excited to announce our new partnership with Custom Fit Meals – offering athletes an easy, convenient and affordable way to eat healthy.  Here’s what you need to know about Custom Fit Meals (CFM) and how to get started!

How it Works. CFM will prepare and deliver FRESH, healthy meals to our facility for you to pick-up.  All meals are prepared in a fully licensed commercial kitchen by a team of culinary chefs, delivered safely to our facility via refrigerated vehicle, and stored on-site in the Custom Fit Meals cooler.

Post 1-CoolerThere are no contracts or commitments.  All orders are placed week to week.  Simply place your order on-line before Tuesday night each week to receive your meals for the following week of service. Their easy on-line ordering system allows you to choose the number and type (breakfast/lunch/dinner/snack) of meals you want and the types of foods you like. Gluten-Free, Primal (includes dairy), and Paleo meals are available. There are 15 menu items offered each week to choose from and 6 weeks of rotating menus.  Meals are sold in increments of 5, with an average meal price of $9 – $10/meal.  Sizes currently come in Regular (4oz portion of protein), Large (6oz portion of protein) and coming soon Athlete (8oz portion of protein).

Custom Fit Meals’ nutritional philosophy is based on eating real food – fresh, natural food like lean meats, vegetables and fruit. Their meals are comprised of foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, as opposed to processed foods that have more calories but less nutrition.  All meals are made from FRESH, unprocessed ingredients (and they taste delicious as well)!

Food Quality. Food quality is extremely important. CFM maintains the highest standard in selecting the foods that go into their meals.  They use only USDA-certified All Natural chicken, grass-finished Certified Angus Beef®, all natural turkey and pork.  They source the majority of these proteins and as much of their fresh produce as possible from local sources.  The service is based on Custom Fit Meals’ founder Mike Clay’s personal weight-loss journey.  He lost 100 pounds using this service, check out his story.

For anyone interested in trying out this service, head over to CFM and get your account set up.  Use discount code impavidus to get 10% off your first order.