Thursday March 30, 2017

Reflections from Fed Up by Geeta S.

I found the Fed Up documentary to be incredibly interesting from the perspective of my personal struggle with being overweight on and off over my lifetime and from a societal perspective as well. As a physician, I’ve seen the ever-increasing obesity problem evolve over the last 18 years of my career. But, I think I’ve fallen into the same belief of dieting and exercise as being the answer for most people, including myself.

I learned a great deal from the movie about the history of the “sugar” and “food” lobby and how they’ve impacted national guidelines on dietary recommendations. I find it incredibly frustrating that money would drive the health of our country rather than science and common sense. However, I think we can make small changes in our own lives and our children’s lives to prevent and reduce obesity.

I’ve always been a firm believer in eating fruit and vegetables but didn’t necessarily focus enough on inclusion of good fats and protein all the time. One of the biggest problems I see for my family and others is eating “empty” calories, particularly as snacks. We are going to try to reduce the number of packaged snacks we buy and eat. Overall I think the movie confirmed what I knew about diet and exercise but in a new way or angle than what I had previously recognized.

Want more info? Go here to download our Guide to Quickly Melt Belly Fat for FREE!


Wednesday March 29, 2017


Cleaning Out the Closet by Yelena E

Ever look at your closet and realize that you have WAY too many clothes, many of which you no longer wear? There are the formal clothes that you wear MAYBE once or twice a year,. There are the clothes from when you were still in college (mainly because they are comfy or bring back a lot of memories). Then there are the clothes that don’t fit. You know, the ones that you kept because ONE DAY you will be skinny enough to fit back into them. Yep- I had ALL of those in my closet and finally, the mood struck me to clean out the closet. (They say the less you have, the lighter you feel, and I’m all about feeling light!)
Well, what do you know…. the clothes that “one day might fit me again”- FIT. They flippin’ fit. Now what!?
I kept a few, as a reminder that this CrossFit thing is working.
You know why I was surprised though? Because usually with this kind of transformation, there is weight loss. Just look at Alan- the dude lost a bunch of weight and you can tell! He is way stronger now too!
I started CrossFit a year ago on Labor day. I weighted 217lbs. I was size 16. Today I weigh 211 lbs (on a good day) and I’m size 12.
I think if you do a side-by side you can maybe tell where the weight redistribution happened… I have definitely developed more muscle. I have nice traps emerging. My arms look less flabby (as they should- I can do push ups now!) and guess what?! None of the pants fit around my thighs. They fit in the waist, even the size 12 capris, but if I change the angle to anything besides standing up straight, either the pants feel like busting at the seams or the circulation in my legs get cut off…
SO, the moral of this story is this: If you have been doing CrossFit for a while and the scale is not budging, clean out your closet and try on those “skinny clothes” (Except for pants, those will NOT fit, and that’s a good thing!).
CrossFit is a sport that will most definitely change your body. It will make you stronger, faster and the scale is not a way to measure that (unless you have a body fat scale, which may or may not be terribly accurate). You should see your progress in the amounts you can lift, in the WODs (they will suck less and less, although there’s always Cindy) and, of course, the clothes.

Monday March 27, 2017

Motivation by Coach Chad

So unless you’ve been living under a rock, you’ve heard a little bit about the CrossFit Games. If not, we’re basically talking about the World Series of Fitness. These are some serious athletes who train all year long for the title of “Fittest on Earth.” To call it merely impressive would be a serious injustice.

So what can we take away from watching our favorite athletes complete tasks that are virtually impossible for most humans? Should we all start training for the CrossFit Games now? That would NOT be a good idea. So if we check that off the list, how can we use this event for our own training?

1. We should spend more time mastering the basics. Is it sexy to do one-arm snatch balances with a 100 kg kettlebell between your teeth? Sure. Maybe before we get there we should focus on learning how to air squat? When’s the last time you did some squat therapy or worked on your ankle/hip mobility? If the answer isn’t “while I was watching the Games,” then you should probably get on that.

2. We should spend more time learning new sports. Have you ever read “World-Class Fitness in 100 Words?” Check it out:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Coach Greg Glassman, CrossFit Founder

If you were watching the Games, you may have seen some cool events like the kneeling paddleboard, yoke carry, and pig flip. Those aren’t things most of us practice on a regular basis. If we “fail at the limits of our exposure,” we should probably expand our fitness a little and try some new things.

3. We should use the athletes’ focus and determination as a catalyst for inspiration in ourselves. Do I expect you to try to be exactly like those professionals? Of course not but I’d love to see you get that 5 pound PR or that first pull-up. However that means that you have to want it too. There has to be a fire inside that won’t be quenched until you’ve surpassed what you could do the day before.

So take these tools and use them. They are yours and yours alone!

Wednesday March 22, 2017

Friday Night Lights After Party!

As the 2017 Friday Night Lights comes to a close this weekend, we want to celebrate our hard work! We’ve earned it! We want to reminisce about some amazing performances during some grueling WODs. We hope you will join us for some post FNL celebratory social time THIS Friday, March 24 from 5-8 PM.

We will have DJ Uzoma, a food truck and beer! FNL athletes will receive a ticket to get a free meal. Anyone else can purchase a meal and there’s FREE beer for everyone! The food truck will be bringing some of their favorite meals. Invite your friends and family and come celebrate with us!

See you there!

Friday March 17, 2017

Butterfly Ring Dips

Written by Nicole Dehart for

I often get asked about cycling ring dips. People generally want to know either how to kip ring dips or what I consider the most effective kip style.

Before we even talk about kipping ring dips, it is important to note that a person must have three or more strict ring dips before attempting any sort of kip. Anytime you add kipping to a movement, the volume increases as well as the demand to maintain the quality of the movement when performing it dynamically, all of which requires a great deal of strength.

Now that we have discussed the pre-requisites, we can talk about kipping ring dips. I am a huge fan of the “butterfly” ring dip. I know some athletes that love this style while others don’t feel comfortable with the rhythm; they prefer to stick with a more general kipping ring dip. I like to leave it up to the athlete to play around with both styles and see which one works the best for them.

How to do the Butterfly Kipping Ring Dip

This type of ring dip mimics the same rhythm that you would use with a butterfly pull-up. Don’t worry about speed when first learning this style; just focus on the rhythm and the speed will come over time. Your legs end up moving in a circular motion, just like a butterfly pull-up, and help propel you to the top of the rings. This helps keep your momentum going in a ring dip, which is important since fatigue can set in quickly with this movement. Here are step-by-step instructions for learning the butterfly ring dip:

1. Begin from a locked out position on the rings with your feet slightly behind you.
2. Lower yourself down to the rings so your deltoids reach the top of the rings.
3. As you lower yourself, your legs should start to extended and your feet should begin to “sweep” the floor, going in a forward motion.
4. Continue the momentum by bending your knees and driving them to your chest (this should happen at the exact moment your deltoids reach the top of the rings).
5. The drive from your knees should propel you UP to a locked out position at the top of the rings.
6. Continue this circular motion with your legs by bringing the feet behind you, dropping the legs to an extended position and sweep the floor again, then drive your knees to your chest as your chest reaches the bottom of the rings.

This may sound complicated but check out the video at the top of the blog for a visual example.

This style of ring dip takes practice but can be very efficient and fast when learned. Take some time to practice this style and hopefully start knocking out clips of ring dips with ease! Watch for a follow up article coming soon that explains the standard kipping ring dip so you can experiment with both types to figure out which works best for you.

Thursday March 16, 2017

A Few Words by Ben Riddle

I have been an athlete for most of my life.  I have traveled a lot, seen many sports, participated in many and at many different levels – ranging from fun/intramural to national level competition.  I haven’t lived in a single dwelling for more than a year and a half for the last decade.  As a result, I have been to many, many gyms, and seen/contributed/trained at many gyms with many teams – some are even famous and highly competitive (Power and Grace – Spencer Arnold).

When I came to local, some things immediately struck me….  Initially, it was how welcoming the community was.  I am someone that initially tends to be very quite, choosing to study a situation before I lay my cards down.  Your community instantly tore that sentiment out of me, and it was very welcomed, as the coaches and members were all so engaged with each other.  I was instantly making friends.  This was nice because even though I grew up in Chapel Hill… it had been over 10 years since I returned as a resident… so I was almost starting from scratch again.

Another thought is that, for awhile, I have been thinking a lot about where CrossFit is headed… and whether or not I appreciate its direction that many tend to take with it… and that is the Sport of Fitness. In my own opinion I think there is too much pressure put on beginners, and really most people participating… to be this pinnacle of athletic fitness and as a result there is an immense amount of pressure put on the times, the reps, the rounds… at the cost of fun and even good movement (I have fallen into this as well).  While I believe competition to be a great thing, in my mind, there is a time and place for it… and I believe many sign up to become stronger, or more healthy… and then lose sight of this.  I do believe CrossFit to be an excellent general Strength and Conditioning program as a whole when used correctly.

You, CrossFit Local, use this correctly.  The atmosphere in Local is one of enjoyment.  While there will always be those that are very competitive (both in healthy and unhealthy states) that will wish to take things to an extreme… that is not what I feel there, or felt there, as a member.  Your establishment is very down-to-earth and promotes a very healthy and fun environment for your members to train in.  I believe this to be in no small part a direct result of your influence there.  You have a great way of communicating what you wish CrossFit to be, and guiding your members in that direction.  It isn’t about becoming the next Rich Froning… it IS about bettering yourself and becoming more capable in your life, as well as more knowledgeable about your body and healthy habits.

Of all of the places I have ever trained, and with all of the people I have ever trained with, your establishment has been my favorite.  Local is a real blessing, and I think properly displays what CrossFit should be.  I wish I had sent this earlier.  It wasn’t until much after I had left that I realized I could simply put it into words and send it to you.  One day I hope to return to Chapel Hill… and you can bet I will be walking back through those doors on a regular basis again.  Keep it up guys, and thank you.

Monday March 13, 2017

The Best Part of Your Day Part 2 by Coach Chad

Hopefully by now you’ve ready the first edition of this post about making the best cup of coffee you’ve ever tasted. I know what you’re thinking though. “Is this the end of the road? Is this all there ever will be?” Never fear! Let me introduce you to my little friend: Cold Brew.

According to Wikipedia, cold brew coffee “refers to the process of steeping coffee grounds in room temperature or cold water for an extended period.” That doesn’t sound so scary does it? But what exactly ARE the benefits? Once again, here’s what Wikipedia has to say. “Cold brewed coffee naturally seems sweeter due to its lower acidity. Because the coffee beans in cold-press coffee never come into contact with heated water, the process of leaching flavor from the beans produces a different chemical profile from conventional brewing methods. There are also higher levels of caffeine in a cup of cold brewed coffee compared to hot brewed coffee.”

So let’s review:

  1. Less acid
  2. Tastes sweeter
  3. More flavor
  4. More caffeine


That all sounds great but how do we implement it and reap the amazing benefits? Now you’re starting to ask the right questions. Saddle up cause here’s the dealio.


1. Start with a large container. I’m using OXO Good Grip’s Cold Brew Coffee Maker. Do you have to go out and drop $50 on one of these systems? No way man. You can use a mason jar for all it matters. Clean up is a little easier with this system but it doesn’t really matter flavor-wise.


2. Measure out your FRESH coffee beans. If you remember anything about the first post in this series, you know that I’m a huge advocate for using fresh beans. How do you know they’re fresh? They should have been roasted locally in the last week. So if that package of whole coffee beans doesn’t have a date on it, put it back on the shelf! The magic ratio of beans to water is 1:4. So 10 ounces of coffee beans will need 40 ounces of fresh water in this recipe. So figure out what amount of water your container will hold (leaving space for the grounds!) and use that ratio to determine how many beans you need. Also, weight is a much better measurement here than volume so make sure you use a digital scale.


3. Grind your beans. Remember the whole fresh beans part? Well that doesn’t matter if you buy them already ground up! Know that delicious aroma of freshly ground coffee beans? That’s the flavor that you’re looking to capture just floating away! The need to be ground and used immediately. Otherwise you’re just losing all that flavor! As far as a grinder, I’d suggest using a burr mill one like Cuisinart’s Supreme Grind.


4. Add your fresh grinds to the container. There’s nothing special here. In the words of Shia LaBeouf, “Just do it!”


5. Measure out your clean filtered water. Remember the magic ratio: 1 oz of beans equals 4 fl oz of water.


6. Stir it up. Enjoy that smell of success, my friend. You’re almost there! But this is actually the hardest part. You must now wait 12-24 hours. And by the way, I hate time ranges like this. Who says, “I’ll be there in 12-24 hours?” And the cable guy doesn’t count as a legitimate answer. Smartass.


7. Filter that delicious concentrate. This is where the cold brew system comes in handy. I just flick that lever and I’m instantly filtering. If you took the mason jar approach, you need a large paper coffee filter. Then you pour the mix through that and strain it properly. Be sure not to spill that liquid gold!


8. Now let’s get to drinkin’! THIS STUFF IS A CONCENTRATE. Hopefully you didn’t just sip it straight from the beaker. I love coffee but you might just have a problem if you take that stuff straight to the face. You need to dilute it! Fill a glass halfway with ice. Then add 2 ounces of concentrate and 4-6 ounces of water. You can also use milk instead of water if you want an iced latte. I know you were thinking it anyways you non-paleo weirdo.

All that extra concentrate can go in the fridge. It will last up to 2 weeks in there. Mine never lasts that long because it’s so tasty. Also, your morning routine just got easier. All you have to do is step number 8 and you’re out the door. And if you want to get extra credit points, you’ll check out the Mexi-Cafe (yet another delicious recipe from Shake: A New Perspective on Cocktails).

Friday March 10, 2017

I loved this apple pie recipe from Primal Cravings so when Chad discovered a blackberry bush on our land, I decided to try my hand at a Blackberry Pie!

What You Need:



2 Tbsp butter (preferably grassfed like Kerrygold)

2 Tbsp apple juice concentrate

1 tsp ground cinnamon

1 Tbsp lemon juice

2 green apples, peeled and thinly sliced OR an equivalent of blackberries picked from your yard



1 cup tapioca flour

¼ cup coconut flour

6 Tbsp butter

1 egg

2 Tbsp apple juice concentrate
What To Do:

  1. Preheat oven to 350F. Heat a saute pan on low. Add butter, apple juice concentrate, cinnamon and lemon juice to create a syrup then add in apples (or blackberries).IMAG2249
  2. In a large bowl add all ingredients for crust. Add butter last and mix with your hands until it’s crumbly. If you have kids, I imagine this part would be lots of fun for them.
  3. Use an 8” pie pan and add your crust to it. This will take some patience but again, I think kids would find this part fun. Keep working the crust until it spreads around the bottom of and slightly up the sides. See mine below.
  4. Add the apple/blackberry filling to the crust. Bake for 30 minutes.


If you’re a L1 baker you might want to choose one fruit or the other and just bake one. If you’re an Rx baker feel free to experiment and prepare two of them like I did!

If you do not normally eat paleo desserts you might find these a little more on the tart than sweet side. You can see from the recipe that there’s no sugar added, just the natural carmelized fructose from the fruit!

Before you dig into your freshly baked, made from scratch pie, remember a dessert (even a paleo one) is still a treat! Try not to eat the whole pie all at once. Bon appetit!

Want more info? Go here to download our Guide to Quickly Melt Belly Fat for FREE!

Thursday March 9, 2017

10 types of people you will find in a CrossFit gym

by CrossFit Border

Whilst CrossFit gyms are different to normal gyms, there is one similarity. The gym-goer…

Without a doubt, the gym is a place where you can learn a lot about people. See them at their best or their worst. Regardless you always see people give it their all.

However there are some stereotypes that make you scratch your head, that keep you wondering if maybe you are the odd one out.

Here are our 10 types of people you will find in a CrossFit gym.


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Captain Oblivious is that one guy or girl who never really knows what’s going on, and they’re cool with that. This guy always asks “what are we doing” even after the coach has explained it. He usually strikes about 15 minutes into the session with “have we started yet?”

The great thing about Captain Oblivious is his cruisy attitude and friendly sense of humour. Need a spot? That’s cool, this guy will help.


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Going for a run? Better chalk up. We aren’t sure who the chalk monster is, because they are usually covered in chalk. Whether it’s running, burpees or skipping, expect a cloud of dust to follow the monster everywhere.

If you are ever too far away from the chalk bucket and need to chalk-up, give them a high five and not only do you look like you are encouraging them, but you’re also getting enough chalk to last you the whole workout.

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You’re in the middle of a set of 20 Kettlebell Swings then BAM! It hits our of nowhere. Is this it? Is this where it ends? Is that protein shake and broccoli you can smell?

The Crop Duster is an elusive type who is long gone by the time anyone catches on, and by that time it’s too late. Standing downwind from the fan may keep you cool during your workout, but it could send the ‘crop duster special’ your way.


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Sporting all the new gear, from the newest shoes, knee sleeves, a bright belt and flashy clothing. Gucci is the one covered in all the CrossFit brands like every session is a photo shoot.

Gucci may not be the fittest, but they have passion and they live and breathe CrossFit. Need some new shoes? Gucci has a pair you can try on.


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The rep-cheater somehow started their box jumps after you but finished ahead of you. Boasting some superhuman fast times in their workouts, the rep-cheater is always on top of the whiteboard.

Usually a capable CrossFitter, the competitive side comes out and 1, 2, 3 becomes 5, 10, 15 reps. If you are looking for someone to chase then the rep-cheater has you covered.


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You’re off with the fairies just thinking about what’s for dinner when like a banshee, the screamer let’s one rip! After you pick your heart up from the floor, you look around and see the screamer with a heavy barbell overhead. It’s ok though, she set a new personal best.

Need a pump up in class, the screamer will amp you up and help you smash through a workout.


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Snapchat or Instagram? It doesn’t matter, the selfie-queen is on both and has already bombarded their friends with their duck pouting, peace sign pictures. Warm up? What’s that? Cool Down and Stretch? Nah… The phone comes out and bam you just got caught picking your wedgie in the background.

If you need someone to film your lifts, the selfie queen probably has her tripod and knows enough about lighting to catch your best angle.


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It’s the end of the workout and high fives all-round. When you give the sweater some love you feel like Jessie from ‘Free Willy’ when the Whale jumps over the rocks at the end. Doing a partner workout with the sweater can be testing, especially when there is wall balls and you share the same ball.

The sweater is awesome when… um… I’ll get back to you.


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The tin man doesn’t lack a heart, they have that. However, years of no stretching has caught up and you can hear them moving from the other end of the gym. Bring a can of WD-40 because you may need it for the old tin man.

Need some inspiration from someone who just gives it their all despite their limited mobility and bubble wrap joints? The tin man works around their limits and shows you that anyone can do CrossFit.


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The coach calls 3..2..1..GO! Next minute the shirt goes flying. Wait! Did they even come in with a shirt?

Mr Too Sexy is the king of aerodynamics and can probably give you advice on the best waxing tips with no ingrowns.


Of course these are all just fun stereotypes. We love to have fun, train hard and high five each other. Who can you really find in a CrossFit gym?

Well, everyone really. So many different fitness levels, backgrounds and occupations. Everyone helps each other (seriously) finish thought workouts. There’s no judgement, but a mutual drive for better fitness.

Tuesday March 7, 2017

The Truth About CrossFit Local by Coach Kevin

Chad and Kelly think they have you fooled.  But working ever so closely with them, I’m on to them.  I am taking a risk here, decoding their “secret access” into the CFL website and posting this, knowing that it will have me exonerated, and probably will send to some foreign hick place in the south… CLEMSON….. God forbid.

The secrets out, and I’m going to expose Chad and Kelly for what they really are.  Here are 5 things you don’t know about CFL, that may have you think twice about walking into the box ever again.

# 1 – Jeremy is a spy.  C & K (that’s Chad and Kelly for you slow learners) told everyone at Local that he was hired as some administrative assistant, for doing office work….blah blah blah.  You took their poison, ingested it, and now you are brainwashed too.  I saw right through it.  The REAL plan for Jeremy is to be C & K’s sabotaging side-kick.  He attends other CrossFits in the area as a “tryout” client, where he is busy planting bugs, spy cameras, black lights (to look for blood), and any other shenanigans C & K have cooked up for him to do.  His recent vacation was for training to be a spy (as well the second phase will take him to Michigan next week).  Any CF in the area that shuts down is due to Jeremy carefully abiding to C & K’s plan.  Be aware folks.  His quiet demeanor is only because he’s listening to every word you say.  I’m onto you Jeremy.

# 2 – There’s a 4:00 am class.  I coach this; and it’s FREE!  It runs from 4:00 to 4:35, and we get out before the early 5:00 show starts.  It’s top secret, you have to be exclusively invited, and I really cannot say much more about it besides these three things:  Squirrel Squats, Stripper Poles, and Magic Muffins.  (You 4:00 AMers know exactly what I’m talking about.  Remember when we found that dead cat in the woods and WODed with it….. oh magic muffins.)

# 3 –  Kelly crosses out the dated food at the pro-shop.  She has a special bar gun that can erase the old date and puts on a new one.  This ‘tactic” can be averted by licking the date on the bar.  There’s some component in saliva that will make the real date appear, so start licking away.  Also, any item on sale that is protein, half of it is replaced with filler (powdered sugar, cocoa power, cream of wheat, ground flax etc).  Be mindful of tricky Kelly.  Sadly, she learned these practices from her mother who hordes chili.

# 4 –  The distance around the building is 402 meters.  You know why the interns are gone?  Well, simply because they called out Chad on this.  It was an ugly UGLY confrontation.  I mediated it; and failed.  Chad told them it was to be discussed at 3:59 AM before the 4:00 class.  They abided of course, and after some “chalk dust” was sprinkled on them, and some magic muffins were eaten, they disappeared.  It’s pretty crappy of Chad to do this over 2 stupid meters, AND because they worked so hard to FINALLY make the box look presentable.  Oh well… It is what it is.  Take note, if C or K ask you to show up at the box at 3:59 am, and there’s a plate of magic muffins offered to you….. DON”T EAT THEM!

# 5 –   Ned is really Ned.

A little humor to rouse the soul….