It is time to start you day off right — Yay, Paleo!  For those of you that may be still struggling with Breakfast choices, check out this article I came across over the weekend.  Scott Hagnas, shares some quick and simple idea’s.

This question arises all the time. I’m going to give you a few of the reasons as to why Irontribe operates under a no open gym policy.

Coaching: There is no coaching available in an open gym setting. All Crossfitters need this element, even the great ones. First, coaching lets you know what you’re doing wrong; take the back squat for example. To say the least, the back squat can be a technical movement. High bar or low bar, start the movement with your hips, etc. Also, who’s going to spot you on a max day? One false move can cause not only a mislift but also a major injury. Take it from me, poor squatting technique can lead to excruciating back pain. Secondly, coaching gives you that drive and determination on that third round of wall balls. Yeah, you want to quit but here I come and tell you to pick the ball up right now. Most will rest five to ten seconds and then get moving again. You don’t have five to ten seconds to waste; every second counts, right?

Competition: This is what makes Crossfit. When I’m on a run and someone is in front of me I want to not only catch them but completely smoke them. If you’re doing Crossfit you most likely have this competitive edge. Nobody wants to finish last. I don’t like to come in second under any circumstance. Say you come into this “open gym” for a workout and there is nobody to do a WOD with. You have nobody to beat or nobody to make you better. Every part of your workout is enhanced with the competition.

Bottom line: The open gym format doesn’t work. Irontribe isn’t a global gym. Crossfit is all about the coaching and the competition; this is what you’re paying for. The coaching and competition is what breeds not only the passion for the sport but also the best of the best. I’ve become such a better athlete because of coaching and competition. Every Crossfitter will become much better athletes without the open gym format. Also, I don’t like to suffer and sweat alone. The old adage misery loves company definitely applies to Crossfit. The coaching instills solid technique and the competition builds intestinal fortitude WOD by WOD.

I have been getting a lot of questions about what smoothie(s) would count as Paleo friendly.  I went and visited the neighborhood Smoothie King, last week, and discovered out of all 87 different smoothies, malts and shakes they offer, ONLY ONE is considered okay for Paleo.  ONLY ONE!  The FRESH fruit they have is bananas and strawberries (frozen).  All of there other fruit that they offer is from a can, meaning it sits in syrup and has lost ALL nutritional value. Yuck!  They have a ton of different protein powders with different flavors to choose from as well.  You don’t NEED them!  And this is a big deal at the ‘King’- TURBINADO.  It  is added to your drink, if you don’t say the magic word “SKINNY”.  This is a sugar cane extract and only adds extra BS to your drink!  I can go on and on about many of the things they offer, but I think you get the point.  So, if you want to go and treat yourself to a smoothie for a snack or pre workout, I recommend this one.

20 oz. Skinny Angel Food with a few changes! -Banana, strawberries, water or soy milk is okay, vanilla extract is okay, ADD coconut, ADD egg protein, AND leave OUT the HONEY (if you think you need it- add only 1/2 the amount and work on weaning yourself off the CRACK!)

I better not see any of these on your journals!!!

Worst Order of Fries
Five Guys Fries (large)
1,464 calories
71 g fat (14 g saturated)
213 mg sodium

• I got 99 problems but my squat ain’t one.
• We fix the 10 dollar a month gym body.
• God made machines to keep the wankers off the barbells.
• Our warm-up is your workout
• Why train with a machine when you can train to BE one.
• If CrossFit were easy, it’d be your MAMA.
• We Clean and jerk, not the other way around!
• This ain’t your mama’s aerobics class.
• Don’t worry you’ll pass out before you die.
• Insanity is doing the same thing over and over and expecting results…why train like a hamster when you can train like an athlete?
• It’s better to be strong and survive, than to be weak and die! Train like a Spartan.
• You are your own yardstick.

(1) The Crape Myrtle Cafe in Homewood (Little Professor Bookstore)

(2) The City Diner in Vestavia (Next to Luan’s Fitness Together Branch)

(3) The Broken Egg in Mountain Brook (Next to Dram Whiskey Bar)

(4) The Egg & I in Hoover (Next to Five Guys on US 31 South)

(5) Ranch House off the I-65 Montgomery Highway Exit on Columbiana Road

Dear Haiti,

In all your suffering, please take comfort in knowing that we are thinking of you and praying for you.

Not only that, you should also  know that we are putting our faith and works together as 30 athletes in Homewood, Alabama showed up in your honor today, to go through a workout to raise money to provide you and your loved ones with fresh drinking water.

These athletes, from all ages and skill levels, put it all on the line (and gave everything they had to physically give) in a 15 minute … high intensity … AMGAP workout.

AMGAP = As Many Gallons As Possible.

These athletes lifted, sprinted and sweated to raise $1,200 to help provide the hurting in Haiti fresh water.

And thankfully – because Neverthirst is such a unique ministry – 100% of all proceeds will go directly to you, with not so much as a single penny going to administrative costs.

And while $1,200 may not seem like much in light of your countries massive tragedy, you should know our thoughts and prayers remain with you. And with that, God can do miracles.

May God bless you, and may He provide you the miracle of living water, so you’ll never thirst again.

Neverthirst Haiti, here we come.

The Iron Tribe Fitness Staff and Athletes