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My Book Reading

Lou Reed: A Life by Anthony DeCurtis

   (in progress)

The Night Trade - Barry Eisler (revew published)

The Woman in the Window - A.J. Finn - (review published; just get your hands on this and read it!)

The Kremlin's Candidate by Jason Matthews - (review published)

Into the Black Nowhere - Meg Gardiner - (review just published; superb)

Agent in Place - Mark Greaney (Gray Man thriller, review up)

The Saboteur - Paul Kix (review up)

The Escape Artist by Brad Meltzer (review published)

Operator Down - Brad Taylor (done, great book)

Robicheaux - James Lee Burke (in progress - outstanding, of course)

Podcast Favorites

Joe Rogan Experience #1058 Dec. 28 2017 . Nina Teicholz


My Latest Fun Pre-Workout Combo

Lately I've been working out a bit more in a traditional gym utilizing machines. I was following a bodybuilding protocol, in an effort to remain strong and retain muscle, while rehabbing some injuries. At the same time I experimented with different pre-workout products, combining BCAA powders, creatine, and various stimulatory magical powders in a shaker. Back to CrossFit now, so living in both gym worlds, I've settled upon my favorite combination:

Progenex Peppermint Bark Recovery, strong coffee (Peet's, in my case), and Progenex Force.  In one Blender Bottle mix one scoop Recovery, one cup of cold coffee, and a single packet of Force! 

Taste is good, effects are great, with no heart palpitations or jitters.  I begin sipping while driving to the gym, and continue throughout the workout, adding water to dilute depending upon how long the session goes.

Give this a try. You'll maintain a nice level of nutrients (protein, carbs, BCAA, creatine) in your system while working out, feel energized and powerful for the entire workout.

@progenex, @peetscoffee, @northcentralprogenex


New Progenex Bars Are Here!

I just got my hands on the first shipment of the new Bars from Progenex. This is their first venture into the competitive protein bar market. Based on the sample bars I chowed down, Progenex will succeed. High-quality hydrolized whey and CLA are primary and welcome ingredients. Each bar is tasty, maintaining the high flavor and mouth-feel standards set by Progenex long ago.

Two flavors are available: Toasted Coconut Almond and Peanut Butter Caramel Crunch. These make a great morning breakfast, especially on early workout days. Today I enjoyed a Coconut Almond bar with a couple cups of coffee, before setting out on the half hour drive to CrossFit Green Bay. My workout went great, I was strong and energized throughout, and my stomach felt good and settled. The Progenex Bar is easy on the gut.

According to the Progenex literature, each Bar "contains Symetrym™, a revolutionary hydrolyzed whey protein and trace mineral complex combined with CLA (Conjugated Linoleic Acid). These two powerful ingredients found in THE BAR have been shown to increase endurance capacity and lean body mass while reducing body fat." I can tell you the science behind CLA is strong and real; it's not bro-science.

Protein bars, by definition, fall short of real food. In my opinion, Progenex powders rank higher than The Bar, too. But, there's important times and places for a bar like this. The portability will often come into play; I know I'll have one stuffed into the little bag under the saddle of my road bike. I can easily see The Bar going to a movie theater, or to my in-law's house! Even a long grocery shopping expedition (I've been known to visit two or three grocery stores on one outing) will find me taking a Progenex Bar with me. Oh, and walking the dog. 

Maintaining a good flow of quality nutrients in the body is critical, if optimum recovery and muscle growth is desired. I want that, every day. I'd much rather enjoy a tasty Progenex Bar inbetween meals if that's what will fit into my life and schedule, rather than miss a meal. 

At CrossFit Green Bay the Progenex Bars are available for $3 each. A box of 12 can be ordered from me for $32 and usually delivered the following day.



Don't Do What I Did!


Pulling a random packet of pre-workout powder from my Arnold Classic goodie stash before CrossFit today, I went with Mayhem. What could be better for a long, draining, metabolic workout than something billing itself as "uncensored pre-workout madness"? So, about four cups of coffee into my day, I dumped this into a shaker and headed for CrossFit Green Bay.

By the time I was warmed up and had finished mobility, I'd sipped about one-third of the Blender Bottle full. Today's workout was merely a 1600 meter row - 64 53# KB swings, 18 strict pullups, 100 meter row, 42 KB swings, 12 strict pullups, then 500 meter row, 24 KB swings and 6 pullups. As quickly as possible.

This metabolic torture took me 31 minutes 30 seconds. Here's where I made a mistake: I added my Progenex Recovery, Progenex Build, BCAA and creatine right to the half blender of Mayhem, filled it with water, and slammed it. Yikes. Within minutes I had heart palpitations, felt pretty weird, and struggled with the few sets of benter-over barbell rows I was hammering through for extra credit.

Lesson:  if all the descriptive literature about a pre-workout product includes "madness" "mutant" and "uncensored", save it for a bro-workout, not for the metabolic hell of a CrossFit chipper.

#donethisbefore, #lessonlearned, #afteralltheseyearsinthegymshouldknowbetter




Why the Best Bar Ever IS the Best Bar Ever!

If you currently eat protein or snack bars, get ready to change how you think about them forever.  If you haven’t already tried The Best Bar Ever and are looking for something quick, convenient and healthy – you have to try this bar!

This is one of the new, functional food products that we offer at CrossFit Green Bay. See John Koenig for ordering details. CLICK HERE to watch a short 60-second video that shares the story behind why the bar was created and what makes it The Best Bar Ever. 

#bestbarever, @TheBestBarEver


Tried a New Pre-Workout Today (Successfully!)

This morning I used Nutrex OutLift, their new pre-workout formulation. My first time with this in my Blender Bottle. I enjoyed my best squat / bench workout session in months! Felt energized and strong, with no let-down or crash. Good stuff!

@bamicarelle @nutrexresearch  #nutrex  #outlift

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