Hey y’all. Sorry for the lack of posts lately. I have several in the pipeline and will get them out soon. I just wanted to mention that I have started a nutrition clinic for CrossFit and things seem to be cooking along pretty well. We did a dry run in Chico about a month ago and the feedback was great. We are kicking off our first legit cert at San Francisco CrossFit Next weekend!
We will have future locations posted in a day or two but we are looking at Fairfax, Va for the east coast and either Florida or Texas for the South. If demand is there then no reason we can not do both! I just wanted to say thank you for the help and support folks have offered in this project…we have received a number of requests to host the cert and I’m looking forward to them all!
Robb, I see that you’ve started doing nutritional lectures. I was wondering if you would be interested in coming to the east coast and performing one for us here. I wasn’t able to find your contact info so I’m just hoping you’ll read this and shoot me an email. Please respond if you see this. Thanks
I’m looking at Fairfax in mid Sept…how far is that from you?
Steve Liberati says
It was a real pleasure meeting and talking to you at the CF Games this year. I’m sure you’re nutrition certs kick ass, as with all your contributions here and on the various message boards. You’ve taught us a lot over the years. Keep up the good work bro.
It was great to meet you finally! You are doing fantastic work at your gym…you are a hell of an inspiration to many people. Hopefully we will get out your direction sometime soon!
Michael McLeish says
Assuming the dates are good, you can mark Kimberly and me down for a FL visit. Hopefully it is more north than south!! We’d even consider hosting if you need a place…
We had an Invite from Leo at Evolution also, how far are you guys from him? We are trying to find locations that cut the travel for folks and are near hub cities. Frankly I’m stunned by the interest…I thought 1 per quarter would be the most we would ever have demand for but it looks like we will try for 1/month and see how folks like it. I’ll put this in the invite folder so we can see what type of coverage we can provide with the current host offers.
Scott Kustes - Modern Forager says
Awesome! I’ll have to get to one of these for sure. Come to Louisville…I can guarantee that at least 1 person will be there.
Right on! Scott! 1 will do it.
Nick Hanson says
Hey Robb –
Yep I am one of the essay winners. I also introduced myself to you at the games a few days back. (FYI I would have gone whether or not I won the essay). Anyway, look forward to speaking with you again on Saturday. I am very excited.
Right on Nick! The main reason you were chosen was your stated desire to help other folks. Tough to pass that up!
Robb what about Raleigh, Nc (crossfitnc) as a east coast site? I think we could fill it up, this fatboy needs all the motivation, help, he can get!
Everything is wide open right now. The Fairfax location is nice as it is at a fire hall with a GIANT commercial kitchen, seating for 100 and a legit AV system. Since a cooking demo on the road is a bear the kitchen set-up is REALLY handy. After we have a few more under our belts we might figure out an easier way to take it on the road.
Coming to Seattle? Please?
Dave put out the welcome mat so we will make it there eventually! Hopefully before the schmootz comes back, gotta love seattle in the winter, yeesh!
I’d love to go… but I’ll be in Alaska! Bummer…
We will make it to Seattle for sure…Anchorage might have ot wait for next summer! I’ll send you the Cliff’s notes!
Nick Hanson says
Thanks Robb, I really appreciate that. Its funny, I have yet to get a single person to come to Crossfit with me. But my mom, has started zoning. The girl I am dating (and a previous one) both cut most grains out of their diet. A friend of mine took a two week challenge from me and eliminated all grains. I know this is sooooo important. Also wanted to mention I picked up your dvd a while back and that has also helped me quite a bit. Thanks for everything, looking forward to saturday.
Right on Nick! Some folks come to it and give it a shot…the results are both immediate and obvious. Tough to pass up results like that. See you Saturday!
Robb, I see Hoboken (N. NJ) requested and Steve posted something from South NJ. There is also a huge market and demand in NYC and Brooklyn. And these are major hub cities for the Northeast. Please give it a shot.
ALL the locations look great, we just need a large airport to come in and out and enough population to make it a go. With air fare going up it makes sense for us to go on the road…we just need to pick smart, centralized locations.
Woody Dixon says
I’d be interested in a nutrition cert in Seattle as well.
This is a slam dunk…we will get this posted soon!
Fairfax sounds like a good facility, my girlfriend’s family is from right near there. Shouldn’t be a problem. thanks
Very excited Robb!! I am still reading Good Calories, Bad Calories…tough read because there is so much info to process. It’s blowing me away. Hope you decide to do your southern cert in FL at our place!! Can’t wait.
I know this might be too much to ask but could you look into doing another seminar in the San Mateo/San Francisco area again soon. I am out of town and can’t make this weekend but I know there are more of us who would sign up for a cert in the Fall or Winter. (Or even drive up to Chico!)
We are looking at a Chico Cert on Sep 20. Then Likely out to fairfax. I think it will be easy to hit the big hub cities, but I want to figure out smart locations to make it easy for folks to travel to these events. Travel is getting pricey!
Jeff Levine says
Would love to have you come do a cert in Austin!
I’d love to go to Austin. Jeff Tucker offer to host an event at his place also…great facility there. Do you think it would be better to try and have one in both cities (different dates) or do you think it’s feasible for folks to travel that distance. Austin is 4hrs from the Dallas/FW area, yes?
John Velandra says
You can count on me – and a bunch of our crew, for Virginia, NC, and GA. Just get over here! LOL
If you’d like, we have a commercial kitchen as well here in Fayetteville NC. 😎
See you soon!
John Velandra says
Just commenting on your post earlier about thinking of only 1 per qtr initially. Look around – you preach it and people are (sorry) hungry for it. A LOT of us do great nutritional presentations & classes, BUT, where do you think so many of us bolster our knowledge from? You have more of a demand than you can accommodate!
If you could, could you drop me a pm when you get a moment?
Thanks for the kind words. I’m really surprised by the amount of interest…I love doing this stuff so it’s just cool to get paid to do it.I just sent you the PM.
CPT B says
Any thoughts on doing a DVD? Some of us deployed folks would love to go to your seminar, but I highly doubt your making a trip to Baghdad anytime soon…..
We have a few projects in the pipeline. I will also post video clips on the blog here, really focusing on practical ways to fuel the machine. I’ll talk to HQ, maybe we can do a Baghdad gig at some point!
Stephen Gonzales says
Weird, I was just telling my girlfriend this morning how bummed I was that you’re doing your seminar in SF this weekend and according to CFoneworld, there were still some slots available.
Mark myself and my girl down as definite attendees if you venture to the South East, as we’re South Florida residents, but I’d definitely drive up into the wildernesses of N.Florida to listen to you speak. 😉
Ha! That is quite a barren waste-land! I’m looking at Orlando with Leo and Monique at Evolution. They are smack in the middle of the state so I think we could draw folks from both north and south. If the interest is sufficient we can go damn near any where but we are trying to hit spots that are hubs. Since it’s a 1 day gig folks can drive/fly in that morning and perhaps drive/fly out that night, saving hotel costs. That’s the theory anyway.
Michael McLeish says
We’re about 6 hours from CrossFit Evolution to the west. We’re 5 hours South of Atlanta, 3 South of Mongomery, 1.5 East of Mobile, and 45 minutes East of Penascola.
Transportation is pretty easy by air, you can fly directly into Valparaiso, FL from Atlanta. Our facility is about 5 minutes from the airport here. One last thing I’ll add is the water temp is over 80 degrees and we have some of the best beaches in the country 🙂
Seriously, if there is interest in coming here, I’m sure we can find a place!
If you paint too good a picture we will move there and work for you!
juan ortiz says
hello Rob, I really want to attend you nutrition seminar in San Francisco july 19th, it says its sold out, is there any way to accomodate me, any cancellations?
Sorry for the tardy response. We hit max capacity in just a few days…we will be back to the area soon however. Thank you much for the interest.
Paul "StrikeFO" CrossFit Camp Pendleton says
I tried emailing you through the CrossFit NorCal site but I don’t think it got to you. I hope you remember me. I saw you up at the games and I was in love with the CFNC shirts. You said you would hook a brother up.
Also, I think there could definitely be some interest in your nutrition seminar down here at CrossFit Camp Pendleton of course if you would be interested in coming down. Thanks a lot and I love your blog! Take care.
That sounds awesome! We are looking at Cherry Point NC for the Marines there. I’d LOVE to do a cert at Pendleton! I did’nt forget about the shirt! We sold out, new shirts arriving later this week. I’ve got your address at the windwood dealeo.
Bill Yundt says
Robb, we are huge fans here in the midwest and would love to help coordinate a cert here in the Chicagoland area. Our affiliate is actually centrally located between Chicago, Milwaukee, and Rockford! I even have access to a local firehouse if that is where it works best, with the kitchen and all.
That’s awesome. Kelly More really wants us out that direction…I’ll ping you an email after we get our heads above water…moving our gym this weekend!
Wow! Look @ all these replys. How freaking awesome Robb! I would love to go to one if you do decide to have another one in Chico in Sept. Congrates Robb! Keep up the good work! You rock!
I think we are on the books for Sept 20:
You can register there!
We’d love to have you out to the East Coast. If you decide on Fairfax, we’ll be there. Nicole and I are now officially affiliated and have started our website (www.crossfit-HR.com). I’ve got a blog on there about us taking our first 6 clients on a “field trip” to Trader Joe’s. It was eye opening for everyone. So many bullshit myths about food to overcome…so little time.
I got the Pacific Gold Original beef jerkey at Costco as you recommended at the Va Beach certification. I did notice that it has 9g of carbs (6 from sugar) per serving. Do you consider one serving of this a block of protein and carbs or just protein? It also had soy sauce in it (ingredients broken down to water, wheat and soybeans). Was this the right kind or was i supposed to get teryaki?
One more quick question (sorry for the long post). I’ve been adding carrots to a couple of my meals each day to stick with vegetables but increase the density to decrease the quantity. As long as it’s in correct block portions, is it OK to eat carrots so frequently?
Thanks for being the nutritional foundation for this community.
Congrats on your opening! I might have fudged up on the “original” recommendation…it might be the “spicy” that is wheat free. Did you show your folks the shopping list from the Zone resources I had posted? Good stuff there! The carrots are fine so long as you do not get a carb bonk from them. I do a fair amount of carrot to reduce my roughage consumption!
Chris Morton says
Wow!! The Nutrition Certification rocked today!! Sure it could have taken place inside where it would have been nice and warm, but what fun would that have been. Your passion for nutrition, training and the knowledge you share are incredible. I am excited to break down my extensive notes. I will do that tomorrow, right now after the long drive back to L.A. I think I am going to relax and have a tequila.
Thanks again for everything and I look forward to speaking with you soon…
Chris! It was both fun AND chilly! Gotta love San Francisco in the summer! I hope that tequila was on the rocks, with lime…it IS the NorCal way…
Michael Gregory says
I could find you email but wanted to shoot out a quick question for you.
What do you think of the condition Costochondritis? Should a client put that much concern into it or do you know of an easy fix?
This is the first I’ve heard of the condition. Inflammation of the intercostals sounds nasty…I had broken ribs twice while Thai boxing…it sux. I guess I’d look at what the precipitating issue was…a fall, impact injury, training? I’d make sure they are getting fish oil to the tune ot 5g/day at least, glycemic controlled diet to reduce inflammation. That SHOULD bring inflammation down and reduce pain. From there it’s just a balance of working them up to their tolerance without pissing the condition off!
Let me know if this helps and how things progress.
Nick Hanson says
Thanks again for this weekend. It was also funny bumping into you and Nicki in the marina on Sunday. Anyway, I reviewed your cert here: http://board.crossfit.com/showthread.php?p=355313#post355313
Let me know if you have any questions about my review.
Thank Nick! I think the review was great. It’s disturbing that multiple “Jerks & Snatches” shirts were prowling the Marina dist! We might scare some hippies and yuppies!
Take care amigo!
Jon Varese says
Robb — it’s Jon Varese from Santa Cruz. I am bummed that I just found out about the SF nutritional seminar, and about this blog in general (which I got to through Boz’s blog). I second (and third, and fourth) requests for another seminar down our way. In Santa Cruz would be awesome! Hope you’re doing well. Jon
We will get back that direction soon. Freddie C asked us to his place…I think that makes sense since it is so easy to get to, central and it has WALLS! SF was a little chilly this weekend!
Robb, when can you do one here in Calgary, do you need CF to ensure it goes through the right loops?
I was going to ask you when it might be possible to come up there and hang with you guys for a week or so. If we could fit in a nutrition gig, all the better. I’ve been up there in Feb…I’m hoping to hit another time of the year where i don’t need multiple layers of clothes to survive!
Hi Robb. Luila’s Barber’s husband, Eric here!
Luila just came back from your cert and told me all the stuff I need to give up. “Well, Robb says beer is just liquid bread! But don’t worry, you can have two shots of tequila!” – Classic.
Hey, I’d drive south the 5 hours south from Tulsa, OK to Tuckers gym in Ft Worth if Jeff wouldn’t mind driving the 4 hours north from Austin! I’m sure Breck Berry from CF Jenks, and Jason Boag from CF OKC would make the drive too as well as a few of my gym members/trainers!
Hope you’re doing well, looking forward to meeting you someday soon.
Your wife is a question machine! Even while freezing she needed minimal prodding to produce a stream of questions. Regarding the beer: find some gluten free stuff…not as efficient as the tequila but pretty damn good.
I think Jeff Tuckers place may be the answer for Texas…great facility and pretty central.
John Velandra says
Cherry Point as well?! WooHooo Any specific date yet?
Yeah, getting paid to talk about nutrition and then play is the only way to go!!!
I believe it will be Dec 6th. Should go up in a few days.
Scott A. says
Just wanted to stop by your blog and comment on how great the certification was. My wife and I learned so much from you and we’re dying to see where your great info and advice takes us. We’re going full Paleo/Zone instead of just Zone for a while to see what happens.
For those of you who haven’t taken the cert yet it is definitely worth it. The amount of information that Robb presents is mind blowing and really changes the way you think about food.
Thanks for the kind words! it was great to have you guy out for the cert…you guys troopered through the cold. Hopefully we’ll see you guys when we get down to SC.
Ian Carver says
I was trying to send you an e-mail via the “Contacts” link on the CF NorCal site, but my computer seems to be having issues with the idea. I wanted to get some of the stretching info for the low back we spoke of at the Games. If possible, could you shoot me an e-mail address and I will send you back some info on what’s going on with my cranky spine. I’d appreciate it a ton.
Take care – Ian Carver
P.S. – I heard the Nutrition Cert was killer! I am looking forward to making the next one!
Ian! Just shot you an email.
I am getting questions about WHEN you’ll be here from my in-house clients and trainers. I have a SOLID 10 and I’ve only told a couple people!!
Let’s make a date Robb. 🙂 The sooner the better (I’m just so excited).
Alrighty Monique! We are moving the gym this week…I’ll try to get a few prospective dates to you by saturday.
Hey Robb! Its really cool you are starting to do a nutrition seminar man. Johnny (CF Greyskull head coach/ fearless leader) has said lots of great things about you. according to him you are a brain with legs 🙂 Anyways im really excited about the seminar and when im old enough to go after i get my Level 1 cert ill definitely go. Its not easy to go and get a cert at 13 🙁 even if I am doing the paleo zone and have cut grains and bread out of my diet 🙂
Tell Johny Pain I said “howdy”.
If you are doing all this stuff at age 13 you are going to be a monster! Keep up tha good work!
John Velandra says
DECEMBER 6th!!!??? We’re there… can I start yelling it from the roof tops and getting people signed up!!!
Almost…just need to finalize with Matt at Cherry Point.
Hey, Robb has been training people for 5 years!! Nobody is supposed to question him when he claims plains Indians could deadlift 3x their body weight and were as fit as Olympic athletes.
What Olympic sport BTW? Archery?
First: You can fucking blow me.
Second: Why don’t you post a legit email and quit using a isp block?
Ahhh…feeling much better.
Tom Meehan says
congrats on getting the nurtrition cert going. i am here coaching CrossFit at Loudoun/606 Virginia for Capital Jiu Jitsu (Level 1 VA Beach Cert June 28/29th) and would love for you to make your way to Fairfax. I could almost guarantee four to attend if you came by. congrats again and hope you get down here!
The Fiarfax gig is almost on the books…I think it’s going to be a good one. If you ever wt tano move to chico and set up a legit BJJ program I know a good gym you can get started in!
Yep, we brought your shopping list and CFJs 15 and 21 for all participants.
RE the bonk, I get a relative bonk at what seems every afternoon around 1pm ish. It doesn’t always coincide with eating. As an example, i had 1.5 cup cooked spinach, 3.5 oz carrots and an apple with 6 oz deli turkey for lunch (1 tsp olive oil + 27 almonds for 3x fat). About 30 minutes after that I felt very sluggish. Do you have an opinion on “biorhythms” and a natural lull? Should I drink an espresso around that time?
I think folks certainly have up and down periods of the day. Noon is the drizzling shits for me…just no energy. Not sleepy but training wise it’s not my best time. 3-4 pm…I can lite things up pretty well then. If I feel sleepy it’s usually a carb bonk. You might try dialing back a carb blcok or two and see if that helps. More espresso is ALWAYS a good idea!
tom meehan says
tried to shoot you a comment earlier this morning but i think it got messed up. just wanted to say congrats on the well earned success you are now getting and please let me know when you will be coming to Fairfax, VA. there are a bunch of us in Loudoun County/Dulles area that would love to be there.
Thank you for the kind words. We should have Fairfax date hammer out pretty soon.
Stephan Marcella says
Hey Robb – I know there are at least four of us from S. Florida that will definitely make the drive to Monique and Leo’s for the cert.
Good luck with the move.
Mara Schmitinger says
Am totally all in for the nutrition cert in Fairfax!!!! Mid September is perfect…Please….Please….Please…..
I loved your presentation at the Baltimore Level 1
right on Mara! I still think (and the trainers who were at that cert in Baltimore agree) it was THE BEST Level 1 cert ever. No kidding, it was fantastic. Great coaches, awesome facility and of course, the best participants. It’ll be great to catch up with you again!
John Velandra says
Robb, sorry to be a p.i.t.a., but any word from Mac at Cherry Point?
Don’t forget to get on the book – no procrastinating now! LOL
We should be on the books any day…perhaps already. See you in Dec big-man!
Quick Crossfit question. Back in the day I’d spend an hour or more lifting and doing cardio at the gym. Now I’m doing workouts like Fran or Jeremy for my daily workout. My workouts are intense and I do feel it the next day. So I’ve gone from a 60-90 mintue workout to a 6 minute workout. I’m in good shape but I feel like I’m not spending enough time in the gym now. Should or can I workout more after the WOD without over training? Thanks!
That is wholly up to you and your recovery abilities. I think dropping in a little strength or skill work pre
WOD is typically fine and actually a fantastic warm-up (folks tend to skimp on THAT). Once you add in a thorough stretch & cool down (are yo0u hitting that?) you have pretty well covered the hour. Let me know if that helps!
You got me. I’m very bad at the warm up/cool down thing. Now that I’m now in my 30’s, I should start throwing in the warm up/cool down’s. I’ll also throw in some strength stuff in the beginning. Thanks.
It’s a sneaky way to fill up an hour, that warm-up/cool-down stuff!
yeah I definitely will. thanks man. Oh and Johnny emailed CFHQ about if there is an age requirement and there isn’t one for any certs or seminar so your nutrition seminar is definitely going on the list along with mark ripitoes seminar 🙂
I am eating-up your info in this blog and now the back issues of the PerfMenu as I try to feverishly learn the (Athlete’s) Zone and now IF. Have been waking up in the middle of the night (weirdly refreshed though) as I continue to cut back on the carbs and total calorie intake on a daily basis. I am feeling better (lighter too) and the wife says I’m starting to look even better naked (though she could be a little biased).
I immediately signed up for the Nutrition Cert at Tucker’s place when I saw it (San Antonio is a short 5-hour drive thank goodness) but the more I read (Omnivore’s Dilema and now Good Cal Bad Cal and all of your stuff…) the more I want to implement and lean out for lack of a better term.
Sorry for the long post but I’m excited to start my first intermittent fast today. My question is: which method should I use?
I like your idea of working out in the a.m. (since I’m military) and starting off with a huge-ish omelette and going from there but then I’m stuck bringing all my food for the day to work and finishing my eating with a super-salad which is good but will be hard to do every single day.
I’ve read the Warrior Diet and tinkered with that before and am looking at a longer fast with eating only during the 5PM to 10PM-ish window which would be so much easier and would (hopefully) guarantee that I eat much better at home every night (not a huge fan of taking raw broccoli to work every day).
Any thoughts or more articles you can point me too to help clarify? I’m really leaning to the skip breakfast and lunch method for simplicity’s sake but then I’m still not sure how to handle the post-WO period. Will I be okay if I just skip it (the PWO meal) and shoot for increased GH, etc…?
Sorry for the long post and thanks for all the truly remarkable information.
There is just no solid formula for implementing this stuff. I’d be wary of going too long after training without eating, especially if the training is at the end of a fast.I suspect the dose/response curve can shift from “good” to “bad” quite easily in this situation. I need to do the damn FAQ and tackle IF!! I think a simple flow chart will help get folks dialed in. Check out my articles and the PM forum…loads of great info there. I’ll get that FAQ hammered out soon and it will have some self diagnostics for dialing in your IF efforts.
Thomas Mosley says
Hey Rob i’ve been zoneing now for about a year and everyday I read new things on here that I didnt know. My question is what will it take to get a Nutrition Cert. here in St. Louis. This would be wonderful to the many Zoners and Crossfit certed trainers here. Thanx
Shoot me an email and I’ll get you on the request list. I’d love to do one in St Louis! We were looking at doing a gig at Rutman’s place in Lenexa, KS…how far is that from you?
robb at norcalsc dot com
Sean McGovern says
i’m registered for the sept.20th nutrition cert, but couldnt wait to ask.
quick background: 5’11”, 165lb, 11.7%bf- looking to get into single digit bf (ideally). getting 16blks a day- on stregnth days i’m cutting two carb blocks from every meal and replacing each of them with 3 fat blocks. high intensity days- i’m cutting the carb blocks in half and then eating 8blks (CHO) post workout.
i’m experimenting with taking one week of crossfit off a month for recovery, and was curious about what kind of modifications to diet you would suggest for an inactive week.
can’t wait for the cert! thanks
For your un-loading week I’d cut the carb blocks in half and replace with fat…you SHOULD lean out on this at a stunning rate. Once you are at desired leanness and or performance dips, it’s time to ratchet up the fat. You are rolling in for the Chico gig?! That kicks-ass! you get to see the new gym AND it should not be so damn hot in Chico! It’ll be a great day, see you soon!
Chris Heath says
Hi Robb, I’ve recently been reading everything I can get my hands on about performance enhancement nutrition. I often read about your articles from the diet section on Sherdog.com, and I really enjoy reading what you put out. I found your blog and seen talks of you holding a seminar in Texas. I’m about 30 minutes north of Dallas/Ft. Worth, and would love to attend a seminar if you put one on in Texas. I’d hopefully be able to drive to Austin or Houston if I had to, but if you put it on in north Texas, you’re welcome to crash at my place and not have to deal with a hotel. (Yeah, that’s how much I’d like to attend one of your talks! Not a great incentive, but I think you get the sincerity of the offer!) =)
We are coming to GSX in the Dallas/FW area…I think there are 4 slots still available. Thanks for the couch surfing offer, but I think we will be staying and drinking with Tucker when we hit town! Let me know if you’ll be able to make it out!
Robb you might consider Virginia Beach Virginia for one of your certs. Coach Glassman has “bundled the goods” with Tony Blauer of S.P.E.A.R systems and the facility back her is off the charts they really back them in for East Coasts certs. Just a thought. Lots of interest and talk of nutrition at the gym here.
I just spent some time with both Tony and Coach Glass man this weekend. I’ll definitely be out to Virginia Beach at some point. I’m largely booked through Feb, so it will likely be the spring before that happens.
Cool I’ll be here
Do you ever come to the midwest? Missouri/Arkansas/Oklahoma area? We would love to have you!
I’d love to get out that direction! My mom’s side of the family is from Appleton AK and I’d really like to get out there and see things one day. Where exactly are you located? robb at norcalsc dot com