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Recipes: Issue 18


Chilled Avocado Soup 5 minutes • 4 Tbsp lime juice • 2 avocados • 1/2 jalapeno, chopped • 1 clove garlic, chopped • 2 C water • 4 Tbsp coconut milk (optional) • 4 Tbsp chopped cilantro (optional) Peel... Continue reading
Mass! A Complete Guide for Gaining Functional Muscle


Hang around any fitness site long enough and the question of weight gain, or more specifically, muscle gain, will be raised. If you frequent the bodybuilding sites, the question, “How do I gain muscle?” will put you in the company of ever... Continue reading
Max Effort Black Box: Template Variation 1


When I first wrote in these pages of a way to increase athletic fitness via maximal effort (ME) training within the framework of the CrossFit technology I had no idea that the popularity of the template would reach this level. Since writing that in A... Continue reading
Old Man Black Box


So you wake up one morning one week, one year, and realize you’re not 25 anymore, or 35, or for that matter 45. How the hell did that happen? You still feel pretty good, but a quick inventory reveals if you were a 60s car instead of a guy born ... Continue reading
Intermittent Fasting Journals


In our last issue, Scotty Hagnas or CrossFit Portland and Kurtis Bowler of CrossFit Rainier shared with us their different approaches to and success with intermittent fasting. This month, they've supplied a sampling of their training during the IF pe... Continue reading
Recipes: Issue 17


Spicy Seafood Salad Time - 12 minutes • 1/2 lb salad shrimp • 2 Tbsp lime juice • 1/2 habanero chile, seeded, stemmed, and minced • 1 clove garlic, minced • 2/3 C onion, chopped fine • 1 avocado, diced •... Continue reading
Intermittent Fasting Review


Intermittent fasting appears to be gaining momentum, both from the research community and individuals experimenting with the process. It is an incredibly exciting topic, as a simple intervention like compressing one's period for eating in a given day... Continue reading
Getting Stiff: A Revisionist Approach to Stretching & Flexibility - Part 2


There is no universal stretching program. There are guidelines to which everyone must adhere to be successful, but success also requires understanding of individual requirements. As discussed in the last issue, every individual has two sets of flexib... Continue reading
The Dietary Cure for Acne: An Interview with Dr. Loren Cordain


This month we managed to pester Professor Loren Cordain with a few questions regarding his new E-book The Dietary Cure for Acne. Professor Cordain, please tell our readers about your new E-book, “The Dietary Cure for Acne”. How is this... Continue reading
Masters MB Black Box


Introduction My friends at the Performance Menu asked that I share my training template from the recent USWF Masters Nationals. I had a successful Sunday on a relative scale. My return on investment of time (ROI) was excellent. I placed first at ... Continue reading
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