Category Archives: WOD

The Workout of the Day

Menopause Happens- Own the Change!

Blair is offering a new program -Menopause Happens- Own the Change!  Read what she says below:
I am offering a program called Menopause Happens- Own the Change! and I am in need of a few good women (of or approaching menopausal age) who are eager to shed some body fat. Because becoming a better fat burner promotes hormonal stability and overall health, it is a major focus of my program.  Menopause Happens can be implemented throughout the menopausal transition and it is especially powerful when initiated preemptively.
I provide weekly 50 minute individual consultations and each weekday, via email, I offer support and send out helpful articles and links. Because Menopause Happens- Own the Change! is early in its development- the eBook is being edited and the website will be up soon (I also hope to do a podcast), consultations and email support will be $60 per week and $220 for four weeks.  I am available to consult with any CFA member interested in becoming a better fat burner.
Email Blair at or call her at 828.774.4795 for more information.

141221 Sunday Recovery


Holiday Hours 12/22-12/28
Mon/Tues: Normal
Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a
Thursday: Closed
Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a
Sat/Sun: Normal

Main – CrossFit

Recovery 2.0 (No Measure)

Complete 2-4 Rounds at conversational pace:

1 minute Airdyne

1 minute Ski Erg

1 minute Row

1 minute Bear Crawl

1 minute Walking Lunge

3 Minutes Mobility

Legumes and Grains: Properly Prepared

Hi CrossFit Asheville Community!

I have been given the opportunity to share a few words on diet through the CFA Blog. This post will focus on how to prepare nuts, seeds, grains, and legumes for maximum nutrient absorption and a happy gut. The Paleo diet, hugely popular with CrossFit athletes, does not include grains or many legumes as part of the diet. However, I want to address what gives grains and legumes a bad rap and how you can change that with some additional forethought and planning in the kitchen.

-Jessica Dodd


About Myself and How I Address Diet:

To identify and adhere to one specific diet can unintentionally lead to ignoring individual needs and great research from other diets. A recommended template of eating, created from a pool of information and research from several diets, can be more accommodating to the individual. Over a lifetime the human body experiences plenty of change and growth. Individual body nutrient requirements change to reflect the physical and mental changes happening in that specific body. Our food system also continues to be reshaped through many new practices in agriculture (unfortunately most of these changes are negative) and global import/export of food, therefore reorganizing what is available in our grocery stores and farmers markets.

My choices about what to eat and how to act in the kitchen are directed by information and studies from not one diet, but many. Local climate is another key factor, guiding in meal planning and shopping throughout the seasons. As a practitioner of Ashtanga Yoga, its philosophies also influence my decisions by teaching me to understand compassion towards all beings. However, I do not by omit animal products all together, rather I am a proud omnivore fighting for animal and small farmer rights with both my mouth and money.

I am a believer in butter, bacon, and broth. However, I aim to be a mindful and well-informed consumer when it comes to food quality. Preaching one diet over another rarely seems appropriate, rather I like to teach food quality, next to food preparation, as the most important thing to consider when deciding how to feed yourself. These two factors dramatically impact how easily foods are digested and the bioavailability of the nutrients in our food. I also believe that within every diet there is room for further research and continued learning. So, take from this post what serves you and leave the rest. Thanks for reading!


Defining Grain, Legume, Nut and Seed

Grains, legumes and nuts are seeds of plants that human beings consume for food. Grains include wheat, barley, rye, oats, rice and corn; legumes are seeds that come in pods, such as black beans, kidney beans, lima beans, chickpeas, lentils, peanuts and cashews; nuts include walnuts, pecans, almonds, hazelnuts and pistachios.


Nobody Wants an Irritated Intestinal Track

Contrary to ridiculous USDA recommendations, you do not need to include grains in your diet. Wrongly prepared whole grains have a dangerous side and can lead to irritated intestinal track, so that is enough to turn most people away. There are other ways to get the same minerals and vitamins present in properly prepared whole grains. Though if you love tradition and eating a variety of whole foods, then including grains can absolutely be a healthy and delicious addition to the plate. Let me begin with grain and bread, the staff of life for many families around the world.

Truly great bread is a passionate endeavor in the kitchen, a work of fine artisan skill, and a practice of patience. Bread has long been a staple in the human diet. Our ancestors rarely gathered around the table without a loaf of fresh bread. I am not talking about the squishy supermarket bread made from rancid flour and filled with artificial vitamins and preservatives. That is not the bread our ancestors put on the table to provide sustenance at the end of the day. I am referring to freshly milled heirloom grain sourdough or naturally leavened breads.

What got lost overtime were the necessary steps taken by our ancestors to prepare grains: soak, sprout, and sour. When prepared through these methods, grains can germinate and release their beneficial properties while simultaneously increasing vitamin content. Even more important, during these processes (soak, sprout, sour) enzyme inhibitors and phytic acid are neutralized, making the grain far easier to digest and more nutrient rich.


What about Gluten?


Sprouted Grain and Whole Grain: NOT the Same

When scientists of nutrition finally came to realize that heavily processed white flour was an empty food lacking in any useful nutrients, they failed to consider the dangers of whole grains before promoting them as health foods. Nature put a lot of beneficial vitamins and minerals into whole grains but you have to ease them out because nature also gave grains protection.

The un-germinated seed inside the bran of a grain is fragile. In order for nature to run its course, for the seed to successfully spread, it needs protection from wildlife and weather until the right conditions for germination are present. So there is a reason and purpose for the characteristics in a raw seed that detract from their nutritive value. So, what makes them “bad” for you is the presence of: phytates, enzyme inhibitors, complex sugars, and aflatoxins. Okay, that is a lot of stuff, but fortunately we can mitigate the effects of these compounds through the process of germination.

Soaking and sprouting does three fundamental things: 1) activates food enzymes; 2) increases vitamin content; 3) neutralizes anti-nutrients that prevent the body from fully absorbing bound up minerals. Sprouted wheat, for example, contains four times the amount of niacin and nearly twice the amount of vitamin B6 and folate as non-sprouted wheat; moreover, it contains more protein and fewer starches than non-sprouted grain. Sprouted grain is also lower on the glycemic index.


The Many Benefits of Sprouted Grains:

– Increases level of vitamin C

– Increases levels of vitamin B, especially B2, B5, B6

– Increases level of carotene

– Neutralizes phytic acid, a substance located in the bran of grains that prevents the body from absorbing the key minerals offered from grains: calcium, magnesium, iron, copper, and zinc

– Neutralizes enzyme inhibitors found in all seeds. Enzyme inhibitors stress the body’s digestive tract, by neutralizing our digestive enzymes that work to break down legumes

– Numerous additional enzymes are produced through germination that aid in proper digestion

– Inactivates aflatoxins, undesirable carcinogens found in grains

– Better flavor and texture


Similar Benefits with Sprouted Nuts & Seeds

Nuts and seeds are surely some of the best sources for nutrients and energy when you are looking for quick, snack foods. Ever heard of Chapul bars? Those delicious bars made with nuts and cricket flour… Mmmmm. I wish I could order those by the case but, like many companies making nut-based bars they fail to properly prepare the nuts. I am hitting this topic of nut bars because I think they are a number one snack for many athletes.

While they have less phytic acid than grains, raw nuts have very high levels of enzyme inhibitors. So even if we go the extra length to buy organic peanut butter, we are still getting all the enzyme inhibitors that will block the uptake of the good stuff.

Nut & Seed Quality

Different nuts require different preparation. Nuts like pecans and walnuts no longer in their shells cannot be sprouted, rather they need to soak overnight in lightly salted filtered water. Skinless almonds and peanuts will sprout nicely when you can find them raw and unpasteurized. Buying them already peeled often lets you know the skins were removed mechanically, rather than boiled or roasted. Cashews sold are ‘raw’ are likely not raw. While in their shell, they get heated to around 350 degrees to neutralize a toxic oil called cardol. Soaking cashews still increases the bioavailability of nutrients, but it now necessary to dehydrate them at a low temperature like with all other sprouted nuts. It is also important soak them for a maximum of 6 hours. After that point, they may begin to spoil and develop a bad taste.

The difference between a raw seed and germinated seed is remarkable. Enzyme activity is increased nearly six times. Lucky for us any seed can be made to germinate, unless it has been irradiated. It is ideal to purchase seeds organic and hulled in sealed packages, rather than bulk bins that increase oxidation. Pumpkin and sunflower seeds sprout easily. Flax and oat seeds take more care and different equipment. Flax seeds become too mucilaginous (think chia seeds with that gelatinous outer membrane) making them difficult to rinse properly during sprouting. Oat seeds need to be in their outer hull in order to sprout.

The only seed that is not recommended to sprout is alfafa. These seeds contain an amino acid called canavanine that can be toxic to humans when taken in quantity.


Easy Method for Home Sprouting

The basic method is the same for sprouting all grains, legumes, nuts, and seeds. The length of time to reach full germination varies. You will need wide mouth glass mason jars and either store bought sprouting lids or homemade ones using a round cut out of window screen. Then you will need whatever nut, grain, or seed you wish to sprout. Take care to choose organic, untreated (when possible) products that tend to sprout more reliably and evenly.

Fill a mason jar a 1/3 full (leaving room for the seeds to expand when hydrated) with any grain or seed. Cover with warm filtered water, filling the jar completely. Allow to soak about 8 hours (easy to time this to soak overnight). With your sprouting lid on tight, tip the jar over and drain water.   If you have a dish drying rack it helps to leave the jar sitting at an angle to continue draining fully. After this initial soaking, rinse the seeds several times a day, or at least two times per day. Sprouts will appear in one to three days. Be mindful not to let the sprouts get too long! Once they shoot out, just an 1/8-inch to 1/4-inch is usually ideal. Rinse them well one final time before using or storing.

Depending on what you want to do with/when you plan to eat your sprouts, you may choose to transfer them to the refrigerator in a sealed jar or dehydrate them at a low temperature for making flour, dry trail mixes, or storage. I like to keep any dried sprouts in a sealed bag in the freezer to keep longer and prevent any possibility of moisture seeping in causing them to go rancid.


No Time to Sprout?

If this is all too complicated for your kitchen routine but you have the resources to buy top quality products, there are several companies (mostly from online suppliers) who are producing sprouted foods. Here are a few great sources:

Radiant Life Catalog

Blue Mountain Organics

To Your Health Sprouted Flour Co.


Everything in Moderation & Mindful Use of Sprouted Foods

Whether you choose to eat properly prepared grains or no grains at all, it is perhaps most important to eat the greatest variety of foods available. Even high quality, well-prepared foods become negative when we do not observe moderation.

Also, take care not to cook out the very nutrients you took time to develop through sprouting. Cooking damages the sprouts micronutrient profile as many of its vitamins are fragile and not heat stable. Sprouted flours can be used in baking without further soaking with yoghurt, whey, or buttermilk. However, they will not offer much to the body when fried in a skillet. Slow baking in the oven is best for sprouted flours.

It should also be mentioned that in order to avoid sensitivity and allergies to nuts, grains, and legumes in children, it is best to introduce these foods only after the child is two years old.




Nourishing Traditions, Sally Fallon Morell

Nutrition and Physical Degeneration, Weston A Price

Deep Nutrition: Why Your Genes Need Traditional Food, Catherine Shanahan

The Whole Soy Story: The Dark Side of Americas Favorite Health Food, Kaayla T Daniel


141220 Saturday


Holiday Hours 12/22-12/28
Mon/Tues: Normal
Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a
Thursday: Closed
Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a
Sat/Sun: Normal

Main – CrossFit

(No Measure)

AMRAC in 7 Minutes with

Mobility + 3-7:

TnG Deadlift,

BTN Press,


Strength Development

A1. : Suitcase Deadlift (@ 31X1; 4-6/arm x 3)

A2. : BTN Push-press (@ 31X1; 4-6 )

Partner WOD

Metcon (AMRAP – Rounds and Reps)

In team of 3 with only 1 person working at a time complete AMRAP in 25 Minutes of:

Row 250 Meters

15 Air Squats

You cannot begin rowing until your teammate completes the 15th Air Squat.
Every 10m counts for 1 rep of the row on any partial rounds. Once each of the three partners has completed a round that counts as a team total of 3 rounds.

141219 Friday


Holiday Hours 12/22-12/28
Mon/Tues: Normal
Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a
Thursday: Closed
Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a
Sat/Sun: Normal

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-10:

Farmer’s Carry,

Axle Thruster,

Plank Burpee Box Jump,

Pull-up (Strict Rnd 1).

Strength Development

A1. : Paused Front Squat (2-4 x 4)

A2. : Weighted C2B Pull-up (@ 31X1; 3-5 x 3)

A2. : Kipping Pull-ups (AMRAP in 20s x 3. )

Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.


Complete 3 sets of A/B/C:

A .: Metcon (AMRAP – Reps)

Complete 3 sets of:

30s AMRAP Thrusters – Moderate ~60-70% of a multi-rep max NTE 95/65lbs.

Rest 30s

B. : Metcon (AMRAP – Reps)

30s AMRAP Plank Burpee Box Jumps NTE 20/16″

Rest 30s

C. : Metcon (AMRAP – Reps)

30s AMRAP Calories on Airdyne

Rest 90s

141218 Thursday


Holiday Hours 12/22-12/28
Mon/Tues: Normal
Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a
Thursday: Closed
Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a
Sat/Sun: Normal

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-10:

Back Squat,

KB Windmill,

Toes 2 Bar,

Rebounding/DU Practice 20s.

Strength Development

Take 18 Minutes to alternate between A1/2: NTE 5 Rounds.

A1. : Sumo Good Morning (@ 30X1; 4-6 )

A2. : 1-arm DB Overhead Squat (@ 32X1; 4-6/arm)


Double Trouble (AMRAP – Reps)

AMRAP in 10 minutes

50 Double Unders

25 Toes 2 Bar

40 Double Unders

20 Toes 2 Bar

30 Double Unders

15 Toes 2 Bar

20 Double Unders

10 Toes 2 Bar

10 Double Unders

5 Toes 2 bar
This WOD was last completed on Wednesday April 30, 2014.

Holiday Hours Dec 22-Dec 27th


Holiday Hours for Monday 12/22-Sunday 12/28 include:

Monday & Tuesday: Normal Hours

Wednesday: 12/24 Open Gym 6:30a – 1:30p, Classes @ 6:30a & 9:30a (Will be able to accommodate large groups please feel free to attend.)

Thursday: 12/25 CLOSED

Friday: 12/26 Open Gym 6:30a-12:30p then 4:30p-6:30p, Classes @ 6:30a & 9:30a (Will be able to accommodate large groups please feel free to attend.)

Saturday & Sunday: Normal Hours

141217 Wednesday


Holiday Hours 12/22-12/28
Mon/Tues: Normal
Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a
Thursday: Closed
Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a
Sat/Sun: Normal

Main – CrossFit

(No Measure)

AMRAC in 8 minutes with

Mobility + 3-6:

KB Good Morning,


C2B Pull-up (Strict Rnd 1),

Power Clean.

Strength/Skill Development

A. : Power Clean (5 Minutes to build to a moderate TnG x 3.)

B1. : Romanian Deadlift (@ 30X1; 4-8 x 3 Moderate)

A2.: Weighted Dip (3-6 x 3. )

A2. : Ring Dips (AMRAP in 30 seconds x 3. )


Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes

8 Power Cleans (Moderately Light 60-70% NTE 135/95lbs)

6 Burpees over the bar

4 C2B Pull-ups