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Twisted Prey - John Sandford

The Spy Who Came In From The Cold - John LeCarre

UNSUB - Meg Gardiner

A Spy Named Orphan by Roland Philipps

How It Happened by Michael Koryta

The Word Is Murder - Anthony Horowitz

Star of the North - D.B. John

The Sinners - Ace Atkins

The Outsider - Stephen King

Podcast Favorites

Joe Rogan Experience #1101  Chris & Mark Bell .

WTF Marc Maron with Bill Simmons April 9 2018

Christopher Steele - New Yorker Radio Hour March 6 2018

Lance Armstrong - The Forward - Bryan Fogel (Icarus) part 1 of 2 (both essential listening)

Cold War Conversations - Ian Saunders

Spybrary - Shane Whaley -

Cycling Tips

Inside the Hive with Nick Bilton

Intercepted with Jeremy Scahill


Bill Grundler Talks About CrossFit, Glassman, and his Competitive Career


CrossFit NorthCentral Regionals Day One

Watching Elisabeth Akinwale, Stacey Tovar, Nick Bloch, Andrew Kuechler and others exercise their guts out during day one of the 2013 Regionals competion, I walked away from the long day of events with one overwhelming impression:

Brandon Pastorek is a stud. I know, I've written about his competitive attitude before, but I saw a couple of little things today that stuck with me, and impressed me. During the 3-rep overhead squat ladder, Pastorek waited until the last of the seven minute set, looked around at his competiton, saw he was tied with a couple or three other competitors at 290#, and calmly loaded 295# on his bar and banged out a single rep. It was tough, but he rested a bit, found his moment, and made a competiive athlete move at the right time.

A few minutes later, during the burpee/muscle - up portion of the event, Brandon was superb in his handling of the muscle-ups. He's a professional athlete, not just a genetic superior or hard worker getting through a tough workout at Reginals. Pastorek aims to win. He calmly made certain the rings were not moving around after each muscle-up; he raised up for the rings after his burpee from the spot his feet were one; he didn't stutter-step or make any unnecessar moves. No wasted energy. 

Brandon Pastorek, make the Games or not get to the Games this year, is an athlete!, @games.crossfit, #northcentrlalregionals, 


Julie Foucher and Travis Begent interviews

Two more interviews I conducted at the Arnold Classic CrossFit went up on my YouTube channel 

Julie Foucher, no introduction necessary, and Travis Begent, world-class arm-wrestling champion and voice of the CrossFit Games competition. Find me on YouTube at John Koenig.


Jason Khalipa has Rich Froning in his sights!

After this past weekend's NorCal CrossFit Regionals, watching Jason Khalipa destroy the events and a few of his competitors, I'm confident he's pointing towards the CrossFit Games crown. Watching Khalipa move, seeing him steadily mow through the seven events uninjured (or at least without any Rock Tape on his body; some of the competitors looked like mummies on day 3), Jason Khalipa is at the age and has the backlog of fitness and CrossFit experience to go head to head with Froning at the Games this year. 

We've entered a new age in competitive CrossFit. The gulf between Games and Regional competitors, and the 99.9% of other CrossFit participants, is already widening rapidly. But now we're witnessing the leading professional CrossFit athletes making the rest of the pack look like they're all competing for second place. Jason Khalipa, Sam Briggs, Josh Bridges, Lindsey Valenzuela, Rebecca Voigt... who joins this elite elite group as the Regional competions march on? 

The top tier of CrossFit competition is absolutely fascinating to watch.


No Time to Eat but Big Workout Ahead?

Yesterday proved to be one of those days that hits all of us, no matter our preparation. Both Anne and I didn't eat from lunch-time to early evening, for different reasons, but suddenly it was 5:00. We were hungry, had only had coffee during the afternoon, and we were faced with a 6:30 CrossFit workout. Max effort cleans followed by a WOD. What to do?

Solid food wouldn't help at that point; generic protein shakes weren't going to be of much assistance. I'm out of both Progenex More Muscle and Simply Pure Nutrients Pro3 Synergy Fuel (ordering each of them tomorrow in fact). Solution:

Genr8 Vitargo S2 combined with MRI EO2 Edge to the rescue! One scoop of each in a Blender Bottle, sipped before and during the workouts, and we were golden. Anne remarked after the session that her hunger had been blunted and she had plenty of energy for the cleans and WOD. I felt the same way; hadn't even given either hunger nor energy a thought after heading for the gym. Of course after the workout we were ready for shakes and a good meal, but that's consistent with every day.

What was magic here? Vitargo is a mainstay for myself; regular readers know I use this anti-catabolic, gluten-free carbohydrate powder after nearly every workout (I've even been known to combine it with Progenex Recovery or Simply Pure Nutrients Sweet Potato Recovery Fuel when I'm really destroyed). EO2 Edge is new to me, yesterday was my first use. MRI calls it their "advanced endurance optimizer." I'd say yesterday that was accurate.

Basically, EO2 is a low-sugar, nitric oxide, BCAA-laden, electrolyte-replacing, maltodextrin, gluten-free recovery compound. It mixed nicely, tasted fine (tropical punch flavor), and absolutely helped us hammer through two tough sessions in the gym. Reading the instructions closely I note MRI calls for a half-scoop portion, and each of us had a full scoop. Perhaps that helped. Tomorrow I'll go with a half scoop and see how I feel.

I like my new intra-post workout recipe: MRI EO2 Edge combined with Genr8 Vitargo. Better than cookies and ice cream!

@genr8endurance, @anthonyalmada_, @mriperformance