Three rounds, each for time:

1000m Row

Rest as needed between efforts.

Post time to comments.


Amanda: reaching triple extension and pulling elbows high and outside.

Gluten-free is a way to be!

What's the deal with all these "gluten-free" products found in the grocery store these days?  Let's start with what gluten is.  Gluten is a protein found in different types of grain, such as wheat, rye, and barley.  Because the western diet is so grain rich, gluten sensitivities have become four times more common than fifty years ago.  Roughly two million Americans are living with a chronic digestive disorder called celiac disease.  For these people, gluten-free products are not an option – they are a requirement.

Celiac disease is a hereditary autoimmune disorder where exposure to gluten can cause varying symptoms ranging from chronic diarrhea, to chronic weight loss (not the good kind), to failure to thrive.  The immune system mistakes gluten proteins as foreign invaders and begins attacking the small intestine causing damage to the villi, which are the nutrient receptors that line the intestines.  When the villi are damaged, nutrients cannot be absorbed properly, which may lead to malnutrition and a whole host of health issues.

Wait, there's more.  Celiacs aren't the only people affected by gluten. Leaky gut syndrome is a condition that can affect each of us – in essence it's a hypersensitivity to gluten.  Leaky gut is the increased permeability of the intestine lining.  Get ready for this funky shit: this permeability allows partially digested food molecules and microorganisms into your bloodstream, which elicit an auto-immune response and neurological disorders.  So what causes this sensitivity?  Could it be the over-use of grain in our diet?

So how you reduce gluten from your diet?  Eat lean meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar or substitutes.  Other ingredients to beware include hydrolyzed vegetable protein, maltodextrin, modified food starch, and "natural flavorings".  Consider reducing red meat consumption to frequency that affords you the ability to purchase only "grass fed, grass finished" beef.  There are tons of naturally gluten free foods such as poultry, eggs, fruits and veggies, some starches like sweet potatoes and yams, and heart healthy nuts and seeds.  Remember, just because a package of chocolate chip cookies are labeled "gluten-free" does not make them a wise choice.

More info here.


  1. Evan :

    Matt and Cheri,
    Rumors are flying, and anticipation is building that you guys will be hosting sectionals this year?! It looks like Atlanta has announced a date, is this enough persuasion to get you guys to release one?

  2. Robyn :

    Sweet info on Celiac Disease, for those of you that may have questions about it, I have Celiac Disease and have been working with those problems for about 2 years. There are even some food products that have gluten products in them and say ‘gluten free’ so you have to be very careful. I also found out I was allergic to rice, which I don’t eat any more, at the same time, so I became a super food label reader . Just wanted to throw that out there if anyone has questions.
    Also the Paleo diet has helped a ton and given me more food options that are healthier, so thanks for that!

  3. Matt :

    We are hosting the Section Qualifier, but…
    You’ll have to stay tuned to the CrossFit Games site for exact details about the event. You can expect to have your answer on the first of December.
    James, 2:58!!! You animal

  4. James :

    Animal, ha! I just had a coughing fit that had one of my co-workers dialing 911. That was one of those workouts where, immediately after, you don’t feel that bad, but as the adrenaline wears off, the pain sets in and you progressively feel worse and worse.
    God, I love rowing.

  5. Danimal :

    NPR had a really cool bit this morning about the microbes in our gut and how they’re finding the kind of food we eat leads to abundances of different types microbes… very cool.

  6. People and friends of Verve!
    A friend told me of this monster called the Manitou Incline. It’s a hike up an old planned cog railway that didn’t ever get finished. Apparently very popular. I think some of us Verve peeps should go give it a try as a group. Thoughts? It’s near Manitou Springs. Link below…

Speak Your Mind