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Listen: WODcast Podcast

If you aren’t yet an avid listener of the WODcast Podcast, you probably haven’t heard. We’ve teamed up with the boys that bring the WODcast Podcast to help bring the show to listeners ears each week. For the last month we’ve supported Scott, Armen, Eddie, and the crew create fun, engaging fitness conversation with some amazing guests.

Much like everything else we do as a brand, this relationship was forged out of real life practice. Our core business, for example, is Omega 3 because fish oil was the biggest staple other than food in our performance-oriented lifestyle. Real life obsessions with coconut butter, coffee, and fats led to the creation of Coco Java Nut Butter. In that way, our knack for good podcast knowledge bombs made this new partnership with the WODcast Podcast a no brainer.

If you’ve never listened to the show, you can catch a new episode each week here. Or, you can get caught up on past episodes featuring folks like Annie Thorisdottir, John Welbourn, and Sam Briggs.

Pinky up!

 

Logan Gelbrich

@functionalcoach

tire flip

NORCAL: Learn Strongman This Weekend!

If you’re in the greater Bay Area this weekend, consider an educational opportunity to take the CrossFit Strongman seminar with co-founder, Logan Gelbrich. The one day course is this Saturday February 28th from 9AM to 4:30PM at Diablo CrossFit.

During this one day seminar, you’ll get exposed to the strongman implements including the tire, farmers handles, yoke, atlas stones, and keg. The seminar will include discussion about implementing strongman movements into a general physical preparedness (GPP) program and athletes of all abilities are welcome.

Interested? Enroll here: https://www.regonline.com/builder/site/Default.aspx?EventID=1637846

 

Logan Gelbrich

@functionalcoach

Please welcome veteran, adaptive athlete, and semi-pro movie quoter, @jimmster66, to #TeamORIGINAL!

#CleanAthlete

Team ORIGINAL: James Sides

Inspiring people do amazing things. Incredibly inspiring people do amazing things when there’s no reason they should be able to accomplish such things. James Sides is incredibly inspiring.

Jimmy is a spent twelve years in the Marine Corps serving multiple tours in both Iraq and Afghanistan. In July of 2012, Jimmy was injured by an improvised explosive device, which resulted in the lost of his right arm from the elbow down and vision in his left eye. Screen Shot 2015-02-21 at 4.46.22 PM

Jimmy is now an athlete on the US Para Snowboard Team. He’s currently ranked 9th in the world. Training and nutrition give him a chance to do the improbable a little better each day. Jimmy utilizes a hybrid of traditional strength and conditioning and CrossFit to perform better on the mountain.

As a young athlete, we couldn’t be more excited for Jimmy’s future and can’t wait to see it all unfold. Please welcome, Jimmy Sides, to Team ORIGINAL.

 

Logan Gelbrich

@functionalcoach

juan g fitness

Using Skill to Access Key Reps

The thing we must not forget in strength and conditioning is that the goal is the result. No real athlete or rational high performance human being wants to train for the sake of training. We train to come out on the other end differently.

With that, a low skill athlete may look at high skill movements like the one legged squat, the clean, the split jerk, the snatch, the muscle up, and so on as “party tricks” that in and of themselves aren’t important enough to pursue. They, after all, aren’t just trying to be the best at exercise, right?

Well, maybe not.

Skill gives access. How do you recreate the speed and power of a bodyweight and a half clean? How do you mimic the body weight explosive extension-to-flexion-to extension of the muscle up without the skill to do the actual movement?

High skill movements are worth our time, in my opinion, because they give us access that we wouldn’t otherwise have. As a coach, I see this all the time with athletic, capable athletes that don’t have high skill movements in their quivers.  The result is that they can’t improve as fast and as far as athletes that can train these movements that allow for load, speed, and precision.

A ripped, athletic student that doesn’t know his way around a barbell, for example, can’t improve in the way that a less muscular, less athletic athlete who’s skilled and can build strength and speed without limits. Develop skill so that you can load the system. Develop skill so that you can train better than your opponent.

 

Logan Gelbrich

@functionalcoach

katie 2

One Signal that is the Perfect Dietary Guide, or It Will Kill You

I once summed up satiety as well I could have dreamed with something that sounded like, “When you’re eating real food, satiety is your best friend. When you’re eating poorly, satiety is your greatest enemy.” You see, the signals our body gives are important.

We aren’t supposed to live in a perpetual diet-mode that leaves us indefinitely hungry. Eat until you are full. That relationship of signaling can almost always tell you everything you need to know about portions and when and what to eat. If (and this is a big “if”) you’re eating quality food.

Processed foods aren’t apart of the signaling structure that can regulate one of the most basic elements of survival… nutrition. If you’re eating Frosted Flakes in the morning, you may run out of pantry supplies before you really capture satiety.

Don’t believe me? Have you ever seen the caloric equivalent of a Dominos pizza in lamb and seasonal vegetables? You’d need to be a competitive eater to put away dangerous amounts of anything real, which means satiety comes first (like it should) and you can go on your merry way fueled like a champion with a satisfied appetite.

Pinky up!

 

Logan Gelbrich

@functionalcoach

shredlife

Fire Your Trainer, Hire a Personal Chef

I once was paid a visit from an amazing trainer from France. He’d flown out west to see what the buzz was about with DEUCE Gym. This guy was an ex-rugby star, local celebrity, and no bull shit trainer.

Part of his struggle back home was a cultural one. He told me that people in the area have a mindset that having a trainer is shameful quality. Even the one’s that do get a personal trainer often want to keep such information secret.

In Southern California this couldn’t be a more foreign concept, but he’s dilemma sparked some thinking that has changed my opinion on the priority of a personal trainer a bit.

When this Frenchman explained to me that having a personal trainer was looked upon like an elitist thing to have, no different than a chauffeur, a butler, or a personal chef, I thought, “BINGO!”

I’ve never understood personal training, considering the options of quality group training experiences available. The cost for a quality coach’s time is incredibly limiting, but people do it. Since every fitness professional would tell you that nutrition precedes training and “you can’t out train a bad diet,” I figured I’d propose a drastic idea.

If you can justify paying a personal trainer $100+/hour, consider firing your trainer. Hire a cook to prepare quality meals for weekly food prep and a couple of amazing in-house meals per week. You wouldn’t spend any more money than you would on a trainer, you’d arguable make better health gains, and, if you live in Southern California, it will surely do more for your street cred.

 

Logan Gelbrich

@funcitonalcoach

pinky up power athlete

Food Labeling & the ‘Omega 3′ Call Out

You know the guy at the dinner party that can’t wait to claim he’s friends with some celebrity? That desire to associate is natural, especially when it comes to things that are perceived as great. The ‘Omega 3′ claim on food labeling is a valuable one and brands, like the guy at the party, can’t wait to claim association even if the connection turns out to be something more like “Well, I once stood in an elevator with Justin Timberlake’s bodyguard.”

Food labeling is actually a scary place sometimes. Statistically, profits increase on packaged goods that have a call out of measurable protein, for example. So, whether you’re holding a granola bar or a muffin, brands will call out protein on the label and sales will increase like clock work, even if the protein inside is of a poor source or have an incomplete amino acid profile.

But, sales are sales, right?

The same is true with Omega 3. Brands can’t wait to call out Omega 3, because of it’s ubiquitous perceived value. No one perceives Omega 3 as anything but a benefit, which we’d argue is true, too. However, we know that not all Omega 3 fatty acids are the same.

The next time you see a product that claims Omega 3, whether it’s a protein bar, a carton of eggs, or a supplement, make sure it has measurable levels of EPA and DHA. Many products claiming Omega 3 only contain ALA, which are Omega 3 fatty acids, but aren’t converted well into EPA and DHA in the body. In our minds, if it isn’t EPA and DHA it isn’t really Omega 3 worth seeking out.

 

Logan Gelbrich

@functionalcoach

original nutritionals athletes

“Basic” is Critical

In the world of strength and conditioning, there’s often this resistance to very basic, even simple, principles. “There’s no way 3×5 strength training is it,” they’ll say. “That’s too simple,” they’ll say.

Basic isn’t shiny. It’s not the most marketable or the most sexy. But, then again maybe great outcomes don’t always need complex inputs.

We toss around this tag line of sorts that I find describes ORIGINAL Nutritionals quite well. It says:

Pure. Basic. Essential.

Now, that simple group of terms doesn’t really speak to flying Pegasus’s and fireworks, but I do believe it’s quite powerful. Great nutrition in many ways is basic. Quality food isn’t rocket science. Of course, convincing the masses that basic exercises like the deadlift, back squat, and press are critical to understanding strength is much easier said than done. In the same way, quality lipids and clean nutrition isn’t complex, but it is critical.

 

Logan Gelbrich

@functionalcoach

 

tire flip original nutritionals

Contagion: Positive Progress

In middle school science class you learn about potential energy. It’s that wheel at the top of a hill that is a ball of potential energy. With just the slightest nudge it can become a rocket of speed hurling down the mountain with the ability to affect its environment and have a crashing effect.

Human beings, I find, are attracted to movement and direction. People that are up to great things and constantly in positive motion attract others like moths to a flame. We like when coaches are also athletes pursuing their own goals. We like when entrepreneurs branch out and push the envelop. It’s a contagion to positive progress.

inspire movement

I was fortunate enough to share breakfast with an inspiring young coach this morning and I think as much as our own work inspirers each other and those around us, we need each other to continue.

Find someone moving forward around you for fuel. Carry your own torch forward, too, so you can bring others with you.

 

Logan Gelbrich

@functionalcoach

[VIDEO] Creating an Animal

If you’re involved in strength and conditioning, you’ve probably seen or heard of the conjugate methodology. The work of Louie Simmons and WESTSIDE BARBELL in the United States has, in many ways, led the charge in the powerlifting scene. We’ve seen the bands, we’ve seen the chains, and we’ve seen the funky assistance exercises. Furthermore,the result of this work has been the development of some of the strongest, fastest, and most powerful people in the world.

When I first heard Louie Simmons talk about the conjugate method, I was convinced it made people strong. What I didn’t know that I’d come to love about the conjugate method was a culture of winning. It’s a mindset, like I’ve never seen in strength and conditioning. So much of what I know and see in strength training is based, purposely, on failure. The conjugate method is not.

I sat down with ORIGINAL Nutritionals Clean Athlete, Taylor Drescher, to discover the hidden mental skills taught by practicing the conjugate method where not only does failure not needed to get strong, it’s frowned upon.

I’d argue that the psychology of the conjugate method might be worth as much or more as the strength you’ll earn from it. Producing force is one thing. Producing the mind of a winner is something completely different.

 

 

Logan Gelbrich

@functionalcoach