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Longtime professional triathlete Jonas Colting says he eats "some carefully chosen processed carbs," though not at the high loads recommended by mainstream nutritionists. And he steers "way clear" of sports bars, powders, gels, and drinks.

Seattle ultrarunner Jess Mullen talked with me last fall about what she ate before and during a 100-mile run that took place shortly after she "went Paleo" with her diet, and how this was different from what she would have eaten months earlier for a race. (Before paleo, prerace: cereal or muffin and a banana. After paleo, prerace: turkey, nuts, and a banana.)

The one that I love the most for how it blows my mind is regarding gene expression, number 3 on Nora's list. "Even by the most conservative geneticists’ standards, we have anywhere from 80% to 97% control over our own genetic expressions.... A gene will not express itself unless the internal environment is conducive to its expression… and we have ultimate control over that by the foods we choose to eat, the emotions we habitually choose to experience, the toxicity of the environment in which we live and the lifestyle we consistently choose to live." Intense exercise is supposed to be good for gene expression, too! (The mistake referred to in number 3 is believing genetics is destiny.)

Top 10 worst nutrition mistakes

"Diane": 21-15-9 225-lb deadlifts and handstand push-ups. Colin did it as prescribed in 10:06. My version: 125-lb deadlift (body weight), negative handstand push-ups down to an AbMat under my head, 9:12.

Keep going! Stephanie added the cue to "breathe at the top." Touch and go off the ground without relaxing, without resetting your grip, breathing out and in (Valsalva) at the top, for your set of five. Having preloaded, there's no re-load. In the instant the bar touches the floor, it's the same preload as at the start, but now it's part of the whole movement. To preload--to get set--is to lift. If you truly get set and can't lift the bar, then it's too heavy, and you never have to wonder if your start position was lacking or something wasn't engaged.

Four novice lifters had PR sets of five today. This isn't unusual for novices, but these trainees all agreed that the "really getting set" and breathing at the top transformed the experience. Can't wait until NEXT time!!

Take out all the slack before lifting; get set!

115 lbs. X 5 = PR set! The result of preloading and breathing at the top

First we deadlifted. For experienced deadlifters, we have them look at their notebook to find what they lifted last time we deadlifted, and pick a target weight for today; write it on the board; and pick five light and intermediate sets that let them work up to the target weight. (We printed out a table to assist with loading the bar since we use pounds instead of kilos, and somehow pounds make it more complicated!)

I got to work with two new CrossFit athletes on the deadlift--my favorite thing to teach. New athletes Debbie and Leigh succeeded with the straight back and straight bar path--awesome! Also today, Rachel came within half an inch of her first strict pull-up; Joe PRed on his deadlift; Ernie and Joe tied for number of reps in the workout and virtually tied for the deadlift. (Well... Joe lifted three pounds more!) The 6:30 AM self-dubbed "All Stars" are holding up their part of the day with great energy and toughness, say morning trainers Stephanie and Tom. Six-thirty AM, now that is commitment. We are so happy to have everyone! Will we be seeing you soon?

Earlier we had worked on front squats. The most common mistake today was a slight relaxation at the very bottom when changing direction. It seems natural to relax in a squat... but it's not good when you're squatting for exercise or with weight. Nothing goes without saying. It's so good to see progress!

After the 10:30 class we all played around with trying to kip up off the mat into a squat and stand up. Fun! Scott succeeded!

Team Survivor Northwest's mission is to provide free fitness experiences of all sorts to women cancer survivors. I had wondered why everything has to be free to the org's members, considering they are not necessarily financially disadvantaged and that that isn't a consideration for membership as far as I know. Program Director Monica Strasen explained to me that "We feel having cancer is expensive enough, and we've found that women cancer survivors really appreciate the all-women aspect of it" since people can feel vulnerable in a lot of ways after surviving cancer. Fair enough! The members of TSNW have been some of my favorite trainees, showing an impressive commitment to exercise for health.

Monday through Thursday, 6:30 AM and 8:30 AM
Friday, 6:30 AM

Tom teaches the 6:30 AM classes on Wednesday and Friday, and Stephanie has the rest. Come on in, early birds. We know how serious about your workouts you are when you're up that early. Tom and Stephanie are ready to dish out the CrossFit for you.