As you may have noticed, recently we have been playing around with the programming for CrossFit Norwest. From today, Raw Strength and Conditioning will now be hosting the programming for Advanced athletes wishing to compete at the CrossFit games. These workouts will be ADVANCED, they are not CrossFit but will train you to excel at CrossFit, they are NOT designed to be scaled. The CrossFit Norwest site will program traditional CrossFit workouts which will help you to achieve your fitness goals by increasing work capacity across broad time domains.

The CrossFit Norwest scheduled classes will follow the CrossFit Norwest WOD shown every day on this site. The Advanced RAW program will be shown on RAW.

The other day I came across the transcript of a recent interview with Robb Wolf regarding the Paleo Diet. One of the questions he was asked was, "How much fat should be in our diets?" Robb went on to point out that it all comes down to our individual goals and what we are trying to achieve, he also pointed out that just because it's "good fat" doesn't mean calories go out the door. Feeling guilty?

How much fat should be in our diets?

Well, who are you and what are you trying to do? Are you trying to lose body fat? If so then we certainly want to attend to dropping insulin and reducing inflammation, but if you do not know the difference between a mouth and vacuum cleaner…you might have problems! An attendee at one of my seminars was trying to lose weight but was consuming a WHOLE can of coconut milk with every meal. She felt good, but thought she should be losing fat faster…At some point calories DO count!

Are you a skinny, high strung person with lots of activity? You could likely benefit from a good amount of fat (I’d go mainly saturated and Mono’s with a few grams per day of long chain N-3/N-6). I’ve seen some people (mainly academic types…with NO clinical experience of actually working with people) rip Art De Vany to shreds for his generally moderate fat recommendations. Art’s position is based on the observation that folks are generally not that active and therefore do not need that much more fat than what they get from their meat, fish etc. For the overweight and sedentary, I think this is spot on. Unfortunately there is no “one size fits all” answer with nutrition. We actually need to think and some of the best questions to ask are “Who and What”.

For the full interview go to Mark's Daily Apple.

Today's WOD:

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 60/40kg
7 Knees to elbows
7 Deadlifts 110/75kg
7 Burpees
7 Kettlebell swings 32/16kg
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.