Wednesday 130227

Three rounds for reps:
As many double-unders as possible in 2 minutes
Rest one minute
As many body weight power cleans as possible  in 2 minutes
Rest 3 minutes

Post results to comments and BTWB.

Kyle, Courtney, Leslie, Fernanda, Charles, and Michael all made us proud at the “Fight For Air Climb.” Props!


WAIT WAIT!! Coffee May Not Be THAT Bad! ~ Luke Palmisano

Not too long ago, one of my esteemed colleagues posted an article written about the dangers of coffee. Long story short, the article revealed that coffee is the bane of mankind, it’s toxic, and it teases orphans to boot. Well… not so fast. Turns out the bane of mankind is actually Bane, someone misunderstood coffee for Clancy as the orphan teaser, and not all coffee is toxic. This is important. Coffee that is allowed to sit for awhile does grow a lot of mold, which is quite bad for you. Coffee that is not allowed to sit and grow mold, on the other hand, gives you the benefits of good coffee, without the detrimental side effects of poorly made beans. Consider this information from

  • 52-91.7% of green coffee beans are contaminated with mycotoxins. 50% of brewed coffee beans are moldy.
  • Caffeine protects coffee beans from mold.  Decaf coffee is higher in ochratoxin and aflatoxin.
  • Mycotoxins cause cardiomyopathy, cancer, brain damage and hypertension and kidney disease. They also make your coffee taste bitter.  You want to avoid mycotoxins as much as possible.
  • 10-60% of ochratoxin is not destroyed by roasting.
  • Another study found 4-31% of ochratoxin remains after roasting. This is why it’s crucial to avoid mycotoxins during every step of the production process, not just after the beans are roasted.
  • Coffee that is not processed soon after harvest gets more mold than quickly processed coffee.
  • Coffee develops more mold when it is left to sit, which is how most large scale coffee manufacturers produce their coffee.
  • Coffee is the number one source of antioxidants for Americans. Unfortunately, it is also one of the largest sources of mycotoxins.
  • Moderate doses of caffeine improve mental performance.
  • Caffeine influences gene expression in a way that protects your brain. 
  • The caffeine coffee is a powerful antioxidant that can even protect against Alzheimer’s.
  • Caffeine is an ergogenic aid, meaning it increases power output.  This is true for both aerobic and anaerobic exercise.
  • Coffee consumption is associated with higher adiponectin levels in Japanese males. High adiponectin levels are associated with increased metabolic health.
So, what you may want to consider is finding some coffee that is organic, and roasted fresh and locally. Along with doing that, find yourself some unsalted, grass-fed butter. Take two table spoons, and blend it with 12-20 oz. of your freshly brewed coffee. It’s supposed to be fantastic to drink, and fantastic for you.


  1. Scotty :

    In all fairness the orphans are only human… can anyone really resist Clancy? ( he’s only teasing)

  2. Leslie :

    I choose to only believe the positive studies about coffee along with those about wine.

  3. Stef :

    Luke, why do you add butter with your coffee? Is there a good health benefit to know here? Thanks for your updated info 🙂 I like this information! Coffee and I are homies.

    • CrossFit Verve :

      Stef –

      According to Dave Asprey, unsalted, grass fed butter has”All the benefits of healthy milk fat with none of the damaging denatured casein proteins found in cream.” Also apparently helps with good cholesterol levels. There is a link on the blog to his website.

  4. James (O.G.) :

    Luke, those are some cool beans.

  5. KDB :

    Times for the Fight for Air Climb have been posted if you are interested.

  6. Charles :

    Im with Leslie re: coffee and wine studies. Butter in coffee, regardless of how good for me it might be, seems a bit wrong though.

  7. Your data is incredibly interesting.

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