Roy Taylor's Body Construction
Roy Taylor Body Construction
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Going Inverted

Thursday, July 23, 2009

Being upside down exposes the athlete to, what is for many, a brand new world.

Psychologically, physically, and physiologically, inversion is otherworldly.

We spend roughly two thirds of our life upright and one third in repose. When upside down most of us lose our breath, orientation, and composure.

For competing athletes who get upended by an opponent, or for people caught in a bad accident, not being able to control your body as it moves through space could spell disaster.

The difference between tripping and landing on your feet versus knocking your teeth out is profound. Trust me...gymnasts’ bike wrecks don’t look like weightlifters.

Standing on one’s hands also dramatically alters the normal kinetic chain required for standing on one’s feet. In the handstand, a much weaker base supports the body while simultaneously raising the body’s center of gravity a foot or more in a world turned upside down. Things don’t get more foreign.

The value of training gymnastics movements for midline stabilization, torso strength, and hip control is so tremendous that it makes the bulk of what is widely conceived of as “core training,” including “Swiss” or “stability” ball training, patently silly. The Swiss ball is to core training as the BowFlex is to strength training – barely better than nothing.

Start working on your handstands today by watching this video. It's no replacement for real life instruction, but it'll definitely get you started.

Live With Passion,



Cornell and Noel Getting A New Perspective On Life

The CrossFit Body Construction Workout Of The Day
Warmup - 1/2 Mile Run @ 8MPH followed by 50 Wheelies
Rest; then...
Push Jerk -5-5-5-5
Three Rounds For Time:
max sit-ups in 1 minute

rest 1 min
max wall ball in 1 minute
rest 1 min
max pull ups in 1 minute


"Luscious Lime Shrimp"
3 Tablespoons fresh lime juice
1 green onion, chopped
2 tablespoons chopped fresh cilantro
1 teaspoon minced, seeded jalapeno peppers
1 teaspoon olive oil
½ teaspoon minced garlic
20 large shrimp (about 1 pound) peeled and deveined
1 tablespoon minced red peppers
20 cucumber slices

Stir together lime juice, green onion, cilantro, jalapeno peppers, oil and garlic in medium bowl. Toss the shrimp with two tablespoons of the dressing in another medium bowl. Cover and refrigerate shrimp for 30 minutes. Preheat broiler or grill. Broil shrimp about 3 inches from heat for 1 ½ minutes per side or until opaque. Immediately toss hot shrimp with the remaining dressing and red pepper and cool to room temperature. Arrange shrimp on cucumber slices.

"An optimist is a person who sees a green light everywhere, while the pessimist sees only the red stoplight... The truly wise person is colorblind.
                                                                                                                                                   -Albert Schweitzer





Comments(1)  Tags: handstands | crossfit body construction | inverted | gymnastics

"Will I Get Big Doing This?"

Friday, February 18, 2011

"Don't eat carbs after 3pm"
"Muscle weighs more than fat"
"Stay in your target heart zone for maximal fat loss"
"Dietary fat will make you fat"
"Losing more than 1-2 pounds of fat a week is unhealthy"
"Oprah is not gay"

What do all of these things have in common? They are myths, untruths, misinformation and basically just flat out wrong (actually the Oprah one could go either way...) As a professional trainer with over 3 decades  of experience 
(damn I'm getting old!), these are still things that I still hear in our industry everyday...sometimes even out of the mouths of other trainers!

Another one I still get quite often is from women who are inquiring about my program and are worried that lifting heavy weights will make them big and bulky. On the outside it seems to make sense, as that is how men have traditionally built big muscles, but except in rare cases (see photo below) most women can't build big muscles.

Testosterone is the key player responsible for building the bulk, and ladies, you don't really have enough flowing through you to make this something that you need to worry about.

Rest assured, when you see female bodybuilders, they got that way for a few reasons.
1. They're usually very short, so building comes easier.
2. They're eating more food a day than me (over 5000 calories)
3. They're taking steroids
4. They're actually trying to get big.

Here me now and believe me later, you are not going to wake up one morning the day after a tough workout having used heavy weights and all of a sudden find yourself in possesion of a set of 18 inch pythons (arms) and Hulk Hogan sized doesn;t work that way.

That's the beautiful thing about CrossFit, it's designed to make you a bad-ass athlete, not a bodybuilder. And though we train for health, performance and athleticism, if you stay the course with your nutrition while training this way, you will get a lean, strong, sexy body...I guarantee it!

For Time:
3 Rounds of...
20 Horizontal Pullups
20 Dips
20 KB Swings 32kg / 20 kg
1000M Row
100 Hands Off Pushups
150 Sledge

Comments(0)  Tags: fat | crossfit body construction | muscles | oprah

Hey, Who's in the Mood for a Chemical Sandwich?!

Tuesday, February 22, 2011

There is a mantra that I need for you to understand right now, to repeat as often as neccesary, spray paint on the side of your house or tatoo somewhere visible on your body if you must, and it is this:

"Most health foods are not healthy"

Designer foods and beverages (anything made by man, not God) is a multi-billion dollar business, so when it comes to the marketing of these products, the "truth" is simply an inconveinance that is usually overlooked or buried in misimformation.

You are being duped, big-time. Fool me once, shame on you, fool me twice...


Did you know that the big food corporations employ chemists that add food additives to these foods that create cravings and chemical imbalances, thus overiding your willpower and discipline? Remember the old Lays potato chip commercial; "You can't eat just one!" No sh*t, Sherlock, that's becuase all of the chemicals in the chips just turned you into a virtual Zombie...nice.

And then there's the slick marketing companies they hire to create advertising that preys upon your emotional triggers as well as jumping on whatever nutritional fad is popular at the moment; it makes them appear sensitive to all your nutritional needs! 

A quick run through over the last few decades should begin to show you how crazy it all is: low fat, low sodium, whole grain, low carb, no trans-fat, lactose free and now gluten free. Bottom line? It's all about the money, and understanding, as harsh as this may sound, that they don't care if their stuff makes you sick or kills you...they just want your coin.

So what's the solution? Seek the truth and employ a little common sense. Focus primarily on eating foods that are, or were. alive at one point. If it has to have a label on it telling you how great it is, it probably isn't. Lastly, check out this link to a great list of the seven healthy foods that actually suck ; )

Check Out This Link!

Kevins Wet Dream
50 Jumping Alt Lunges
21 Pullups
10 Snatches 110/75
Max Unbroken Double Unders

Comments(0)  Tags: crossfit body construction | health foods | chemical imbalances | low fat | low carb

I Left These Guys Alone For Just One Minute...

Thursday, February 24, 2011

Partner assisted exercises can be fun, add variety and spice to your workouts, come in handy when there isn't any equipment available to train with, and, as illustrated in the pictures below, help you to get to know someone even faster than a couple of shots of Jagermeister and a game of nude Twister.

It also provides me with the perfect opportunity to have a little impromptu contest, which we will call:
"Funniest Caption For These Pictures!"
The rules are simple, just post your best caption for the photos, and the best one will get a jug of protein powder FREE. If you're not local but yours gets picked, then your prize is the fame and recognition of dozens of people worldwide now knowing how clever you really are ; )

I'll kick it off with a couple of my own to get you guy's creative juices flowing:

"I'm making you my new Glute-Ham machine, bitch!"

"Brokeback Mountain...CrossFit style!"



Mooters and Bacon
For Time:
2000M Row
50 Bench Press  205/125
200 Sledge on the Tire
Max Dip Bar Hold  * arms straight, elbows locked…how long can you last?! 


Comments(0)  Tags: crossfit body construction | bench press | bacon | partner assisted

The 10 Principles of Healthy Living

Monday, February 28, 2011

Wifey and I were on a cruise a couple years ago and came across this sign at one of our ports of call, which I'm about 95% certain was Honduras.  What really strikes me the most about it is its humbleness and complete lack of pretense. Each point is amazingly spot on, and as I sat here wondering what I would add or delete if I was to re-do it, I concluded that I would leave it as is...its perfect.

I've spent many years of my life studying the great motivational and success gurus, and it's a little mind-blowing to see so much of what I've learned that contributes to my day-to-day happiness condensed to a 10 point sign that's probably 50 years old and sitting in a small town in Central America.

Then I got to thinking, hey...maybe we could get a movement going to have one of these signs put in every classroom in America, and every morning after saying the pledge of allegiance the kids could then recite the 10 principles of healthy living? 

Imagine, then,  combining our amazing CrossFit training regimen with these beautiful 10 principles of healthy living and I do believe you have the recipe for creating an amazing life; you'll be crazy wicked fit, healthy as a horse and an all around sweetheart of a human being ; )



15 Snatches 95 / 65
50 Jumping Chest 2 Bar Pullups
150 Double Unders (if you set a new PR for unbroken DU's, cool!) 
5 Mins of Active Stretching

Comments(0)  Tags: crossfit body construction | wod | double unders | healthy living

Make a Plan, Stan...

Tuesday, March 01, 2011

You know what the best way to make big things happen is?

Make Big Plans.

Write down your plans. Share them with trusted colleagues. Seek out team members and accomplices. Shun the non-believers. They won't be easily convinced, but they can be ignored. Is there any doubt that making big plans increases the chances that something great will happen?  Is there any doubt that we need your art and your contribution? Why then, are you hesitating to make big plans?       Excerpt from Seths Blog



5 rounds, max reps for 1 minute each of:
Dead Lift  95 / 65
Power Clean 95 / 65
Push-Press 95 / 65
1 minute rest between rounds
1500 M Row

Comments(0)  Tags: WOD | crossfit body construction | deadlifts | max reps | push press

You Swore Today Would Be Different...

Wednesday, March 02, 2011

Fitness is… Optional. No rules or mandates, only choices. It’s 5:00 am. You’re tired, cranky, and your eyes are crowded with sleep. You’re groping aimlessly around the kitchen for the pot of liquid adrenaline that you need to rouse yourself. “No such thing as a morning person,” you mutter while sipping it down gratefully. You shuffle towards your closet and let your gaze pass over the stacks of t-shirts, shorts, compression tights, and hoodies that’ve come to represent your workout gear over the years. You have to admit that they’ve been getting less and less “work” of late. Sip. Sigh.

Last night while setting the alarm you swore today would be different, but the inevitable hesitation of the early morning anchors your feet to the carpet and your lips to the coffee mug. The only place you truly want to be is back in your bed, tucked happily away beneath your quilted comforter. Interrupting your trance is your own reflection, shot back at you by the full-length mirror separating the his & her sides of the wardrobe. As usual, this intrusion is unwanted.

The figure before you is slouching and hunched, has been prematurely aged and weighted by years of neglect and obsolescence, and, sadly, appears resigned to this state of being. You’re neither upset nor surprised at this sight, but a frown creeps across your face in spite of itself. That’s not the way you’re supposed to look. That’s not the “you” you wanted to be. You should look younger, stronger, and more vital. A sudden rush of energy rises and falls in your chest as you consider the possibility of remaking yourself in that image, like a match trying to catch in the breeze. But the warm aroma under your nose snuffs it out, reminding you there are routines to keep and habits to uphold this morning, just like every other morning.

You console yourself—this is no time for unattainable goals or egotistical pipe dreams. The ideal you is too far off anyway—it’d take years to fit that form. So you turn around and head back towards the kitchen to top off your cup and peruse the sports page. Just another day in the life. Sip. Sigh. Moments like this come and go a hundred times a day—moments where fitness is a choice to be made or ignored. Moments that may seem insignificant in isolation, but multiply them over the course of a week, a year, or a lifetime and they plot a course between extraordinary and extremely average.

Looking at it en masse, the dangers subsumed in such moments are obvious. But in that instant we are blind, our sight limited by ignorance, habit, and frustration. A couple reasons why this might be the case… First, most people don’t know how hard it is to be truly committed. They talk a big game come swimsuit season because getting a six pack is supposed to be as easy as working out 1 hour a day, 3 days a week, and choosing whole wheat bread for their sandwiches.

They’re not ready to learn that daily commitment and diligence, many times in the face of hot coffee and a warm blanket, are pre-requisites in this pursuit. That section of every training manual and every diet book gets lost in translation. So here it is again, in plain English: The one meal you cheat, the one WOD you tank, the one foam roll you bypass: it all counts. It’s what’s meant by the theory of accumulation—there’s no such thing as an insignificant choice.

Second, bad choices have a tendency to become habitual and, when confronted with 50/50 situations, we like to guide ourselves based on past decisions. Because of this, that workout you shirked last week makes the one tomorrow easier to blow off. Yesterday’s peanut butter and jelly sandwich eases the guilt of today’s chicken parmesan. Every one of our choices has a certain amount of inertia that makes bad ones easier and easier to rationalize the more frequently they are made.

Finally, we too often allow that which is outside our control to influence that which is within it. Imagine the woman driving home from work with her gym clothes in the back seat and the fullest intention of working out. She hits rush hour traffic a little earlier than expected and suddenly finds herself growing irritable and agitated. She realizes how exhausted she is from the long day’s work and remembers her kids are hosting a coloring party after dinner.

Groaning in frustration, she decides her energy levels are too low for exercise today and heads home for some downtime. What’s the point, right? She probably wouldn’t get anything out of it anyways. Fitness will have to start Monday, when she’s fresh and ready. This is crap. If you ever find yourself skipping scheduled training for anything less than an injury, illness, or a family emergency, take a minute, step into someone’s office, and head butt a coffee table.

You are pathetic. No amount of frustration will change traffic patterns. No amount of self-sacrifice will better prepare you for a coloring party. And no amount of “downtime” will help recoup lost energy levels. It’s simple: Either stop allowing external forces to influence your decisions, or stop wasting your money on training. Pretending like you take your health seriously will only impress other pretenders. It will not fool age, injury, or gravity… this I promise you.

Remember this: Fitness doesn’t start Monday. Or any other day for that matter. It started the day you were born and will continue until the day you die. It’s an accumulation of moments and choices that require your constant vigilance and attention. Whether you live a life wrought with disease, discomfort, and immobility or one full of opportunity, strength, and vitality are direct products of these moments and choices.

Don’t believe me?

Keep eating sandwiches on wheat and hitting the snooze the next thirty years and tell me how you feel. Maybe you’ll re-consider your options and knock the dust off that stack of hoodies. Or maybe you won't. Either way, I don't have time to waste... Only so many moments left, and 5am comes early.                    Reprinted from the blog of Blair Morrison


                     Vern Becomes One With The Keg...

Oompa Loompa
7 RFT:
3 Bench 225 /135 
5 Wheelies
7 Pullups
* 500 Rope before and after the 7 rounds, counts as part of total time.
8 MIns Mobility Work

Comments(0)  Tags: WOD | crossfit body construction | fitness

You thinkin' of me...well...are you?!

Friday, March 04, 2011

We like to delude ourselves that people care about what we think about us, far more than they actually do [by a factor of a zillion to one]. It makes us feel all puffed up and special at cocktail parties. It’s a painful lesson at first, certainly, one that once you’ve learned to deal with, is actually quite liberating.

This sort of delusion can take many forms, and a good example that deals with my industry is the overweight person that is always dressing to make themselves look slimmer. Black outfits, cover-ups at the beach, special undergarments designed to lift and tighten...and all because they think that everybody cares so much about how they look.

This same person would also be too shy to join a gym, fearing that everyone will be staring at them. Funny thing is, the exact opposite is true. SInce fat has become the default body-type in America these days, anytime we have a chance to get an eyeball full of muscles, sex-appeal and athleticism, we'll always find our way to the eye candy first.

So, back in the gym, we're probably all staring at the super hottie with the big fake ta-ta's wearing Daisy Dukes and a tube top doing straight leggged deadlifts or the Brad Pitt look alike with the ripped abs who's bench pressing a small Toyota.

You may think that's shallow, but to a large extent it's genetically encoded in us. Primitive woman chose her mate based on physical attributes that would provide for her as well as offer her the most protection; strength, speed, aggression, etc. Primitive man chose his mate based on pure attraction and sex appeal, as that meant more boom-boom time on the freshly killed cheeta rug in the cave bedroom which then ultimately translated into more kids and a continuation of the mans genes (that's my boy!)    

Bottom line: It's not your job to police the thoughts of other people, as they're going to think whatever they want about you regardless, so whether you're tone and muscular, or squishy and gelatinous, enjoy yourself, have some fun and let it all hang out ; )


Ladder to Hell
For Time:
Thrusters 10-1
SDHP 1-10
10 Mins Muscle up Progressions

Comments(0)  Tags:  | WOD | crossfit body construction | thrusters | SDHP

The Tough Mudder

Tuesday, March 08, 2011

Billed as the toughest one day race in the world, the  tough mudder is coming to Florida in a few months. A group of us just got doing The Warrior dash a few weeks ago and it was a blast. Go pre-register now for the "mudder" and we'll make an overnight event out of it! FYI, the next one is supposed to be within 2 hours of Tampa.


Strap In
For Time:
A Workout...
Dips 40-30-20-10
Pullups 10-20-30-40
B Workout...
Pushups 40-30-20-10
Situps 10-20-30-40
10 Minutes full body mobility drills

Comments(0)  Tags: crossfit body construction | wod | tough mudder

A Giant Energy Cocoon...

Wednesday, March 09, 2011

After almost 3 years of teaching and practicing CrossFit I am amazed at how much I still look forward to the WOD everyday. I still get butterflies in my tummy in the moments leading up to the 3-2-1-GO! moment where we all attack the workout in a wild frenzy to beat our personal bests and of course, each other. 

After every workout I feel warm, content and extremely I'm in a giant energy cocoon, aware but disconnected, like I'm experiencing everything from another perspective. It's a personal place that temporarily puts the normal stresses of everyday life on hold and makes you just glad to be alive...and it is wonderful.

It's that feeling, those moments, that makes me come back and want to do all over again everyday. It's like getting to change from Clark Kent to Superman and do the impossible for an hour everyday; it truly is transforming, physically and mentally.

If you've been searching for something different, something unique, something to test you and perhaps give you back that feeling of being ten years old and going on your first rollercoaster, look no're home ; )



4 Rounds For Time
Sledgehammer on Tire
KB Farmers Carry 32KG / 20KG
Length of parking lot down and back each round








Comments(0)  Tags:  | WOD | crossfit body construction | 3-2-1-go

Yeah, you ARE too old...

Thursday, March 10, 2011

It happened again yesterday.
Guy comes in and wants to just train on the treadmill. I mention strength training to him and I immediately get the "I'm too old for that stuff" reply. He is 50 years old.  This is about the 10th time within the last couple of weeks that I've heard this kind of psycho-babble bullsh*t and I gotta be honest, it leaves me feeling a little saddened (luckily I get over those feelings within seconds...I'm just sayin')

What's really bad is that this kind of stinkin' thinkin' isn't just coming from the mid-lifers, but even people in their 40's and even 30's. Have we really gotten to the point that we need ask a doctor whether getting off our ass is good for us or not?

If only people would just realize that it's never too late to start training, and just as importantly, that intensity in your workouts is not your enemy; quite the opposite...a lack of intensity is the real enemy as it leads to plateaus, stagnation, boredom and way less visible results.

I know a lot of CrossFitters and other people that train hard read this blog daily, but I'd like to hear from those of you who read this daily but perhaps haven't started exercising yet because you feel like you're too old, or if you are training, it is with much trepidation or fearfulness or apprehension. What is it about training hard and exploring your limits that is worrying you?

Feel free to post your comments below and let's see if maybe we can shed some light on this epidemic of procrastination and half hearted effort and get you back on the road to being master of your own domain ; )

More Tough Mudder Info:
Florida-ites, check out this site map and take a looksey at each one of the obstacles we gotta deal with...this might get serious!

Tough Mudder Map


Check out this 45 year old dudes wicked skills as he trains for an upcoming "Mudder"

Records, Weaknesses and Make-ups
Today's a great day to pick some strength moves and go for a PR, work on your weaknesses or even make-up a WOD that perhaps you missed recently. 





Comments(0)  Tags: WOD | crossfit body construction | tough mudder

Would You Do This?

Friday, March 11, 2011

It' been a long week with a lot of tough WOD's and now it's time to enjoy what looks to be a weekend of fun and sun, so to kick it off, enjoy this video submission for the Tough Mudder and have great one ; )




That's a lot of Snatch
For Time:
1/2 Mile Run
150 Snatches 105/75
1/2 Mile Run

Comments(0)  Tags: WOD | crossfit body construction | snatch | tough mudder

Ryan's First Muscle-Up!

Monday, March 14, 2011

 "So Whadda Ya Bench?"
Referring to the bench press, that's man lingo for finding out where you stand on the food chain of manliness when talking to a fellow lifter. The benchmark for strength, a strong man can bench his own bodyweight once, and a very strong man can bench his own bodyweight 10 times. A big bench usually means a big chest, which all men believe automatically makes them sexually irresistible to any and all things female, so now you understand men's addiction to this exercise.

But as cool as it is to have a big bench, it's way cooler to be able to do a muscle-up. The evil marriage of the pullup and the dip, only a mere fraction of the human population can perform this exercise. Minimum required strength to even think about doing one of these is the ability to do a minimum of 15 dead-hang pullups and 25 full bodyweight dips.

They also have a built in fun factor as well, because you can take them with you and workout anywhere that you can find a sturdy tree branch or swing set to attach the rings to.

We just got our rings put up recently and already 3 competitors have stepped up to claim superstar status; Ryan, Lieutenant Dan and Steve-O. Good job boys, thanks for blazing the trail and setting the bar high. Keep that door open as I plan on coming through soon, and I can't wait to see which girl from this box will be the first to get one ; )


For Time:
5 Pullups
10 Pushups
15 Air Squats
5 mins Double Unders
100 Sledge

Comments(0)  Tags: WOD | crossfit body construction | cindy | muscle up

The CrossFit Games

Wednesday, March 16, 2011

The qualifiers for the 2011 CrossFit games has officially started, beginning with 1 WOD each week for 6 weeks. You can video tape yourself doing the workout and submit it online OR go to any affiliate that is participating and have them watch you do the WOD and then validate it so that you can post the results online. At the end of 6 weeks, if you're scores are good enough then you earn a spot in the semifials whch could then earn you a spot in the games themselves being held at the end of July at The Home Depot Center in California. This is a big deal, gang, as 15,000 people signed up just yetserday alone!

CrossFit Body Construction is participating in validating any athletes that want to compete, so if you live nearby and are interested, contact us immediately to get in and qualify. In the meantine, click here  to read all about how to sign up.

Whip It Good
50 WallBall
40 KB Swing 20KG / 12KG
30 K2E
20 Push Press 95 / 65
10 Double Unders

Comments(0)  Tags: WOD | crossfit body construction | crossfit games | qualifier

Goin' On a CRUISE!

Monday, March 21, 2011

In less than 7 days, me, wifey and baby girl will be leaving Miami on a 7 day Caribbean cruise. I've been on many cruises in my life (used to work on a ship back in the 80's) and really consider a cruise to be one of the best vacations that you can possibly have.

If I had any sense, I'd take a week off from my training and give my body a rest, but my next scheduled break isn't due until December 21st 2012, two days before the Mayan calendar predicts the end of the world. I figure a couple days off just before the apocalypse will allow me to be fresh and ready to protect myself from the Zombie Invasion that is sure to follow...but I digress.

They'll be a lot of good food and drink available over that 7 days and I want to be able to play without inflicting too heavy a toll on my body, so a daily CrossFit session will be a daily occurrence to make sure I least have an ab or 2 still visible to the naked eye when I return, which is the point of today's blog: training while on vacation.

While many would find it yet another reason to skip their training and hence their good eating habits, I find it much easier to simply stay the course and not have to deal with the unwanted pounds and psychological drama that would 
otherwise surely follow. Remember, taking care of yourself shouldn't be something that you try to "fit into your life" should be the very center of your universe with everything else built around it.


This lady's got the right idea!


"A Minute To Win It"
20 Mins, every minute on the minute:
3 Deadlifts 185/115
6 Pushups
9 Box Jumps
3 Rounds Monkey Bars / Down-n-back
50 Single Leg Jump Ropes (25 each leg)
10 SLDL (single leg deadlifts -5 each leg)

Comments(0)  Tags:  | cruise | WOD | crossfit body construction | mayan calendar

A Miracle Health Product For Under a Buck?!

Tuesday, March 22, 2011

It's a shame that more people don't listen to their grandparents, what with all that amzing knowledge and wisdom that they have stored away in their brain. While my own grandma and grandpa were walking encyclopedias of a million ways to make your life better and more productive, I believe that their primary area of expertise was their knowledge of the many really cool old-timey home remedys that truly worked wonders.

Sore throat? Rub Vicks Vapor Rub all over your throat and chest and then put a giant white cotton sock safety pinned around your neck while you sleep. Upset tummy? Drink a big glass of 7-UP. There was a great one for curing a head cold that involved a generous dose of whiskey that I wish I could remember too!  Anyway, it's been a long time and I've since forgotten most of them, but one that does stand out is the use of Epsom Salts in a hot bath.

I remember using it many times after a bad sunburn and several other times over the years as I was growing up, though it wasn't until I came across the following article recently that I really understood the many benefits of this stuff. After reading this, I do believe that I now have a new tool in my healthy living tool box...enjoy ; )

Most of us know about the importance of iron and calcium for our bodies, but what about magnesium? It is the second most abundant element in human cells and the fourth most important positively charged ion in the body. It helps the body regulate over 325 enzymes and plays an important role in organizing many bodily functions, like muscle control, electrical impulses, energy production and the elimination of harmful toxins.

Most of us are deficient in magnesium, so I’m going to put on my wise-granny hat on here and tell you this: soaking in a bath with Epsom salt, which is high in magnesium, is one of the easiest ways to get a boost. According to the National Academy of Sciences, American’s magnesium deficiency helps to account for high rates of heart disease, stroke, osteoporosis, arthritis and joint pain, digestive maladies, stress-related illnesses, chronic fatigue and a number of other ailments.

Who knew?!

Our magnesium levels have dropped by half in the last century due to changes in agriculture and diet. Industrial farming has depleted magnesium from soil and the typical American diet contains much less magnesium than that of our forefathers. And in fact, the modern American diet with its fat, sugar, salt and protein actually works to speed up the depletion of magnesium from our bodies. Another factor in decreased magnesium levels has been our focus on getting enough calcium.

It’s a delicate dance–calcium depletes magnesium yet calcium functions best when enough magnesium is present. Studies indicate that taking a calcium supplement without enough magnesium can increase the shortage of both nutrients. Researchers have found that many Americans have five times as much calcium as magnesium in their bodies, although the proper ratio for optimum absorption of both minerals is two to one.

With such widespread magnesium deficiency one might think that magnesium supplements would be called upon, but studies show that magnesium is not easily absorbed through the digestive tract. The presence of specific foods or drugs, certain medical conditions, and the chemistry of a person’s stomach acid can render magnesium supplements ineffective.

This brings us to Epsom salt.

Known scientifically as hydrated magnesium sulfate, Epsom salt is rich in both magnesium and sulfate. While both magnesium and sulfate can be poorly absorbed through the stomach, studies show increased magnesium levels from soaking in a bath enriched with Epsom salt! Magnesium and sulfate are both easily absorbed through the skin. Sulfates play an important role in the formation of brain tissue, joint proteins and the proteins that line the walls of the digestive tract. They stimulate the pancreas to generate digestive enzymes and are thought to help detoxify the body of medicines and environmental contaminants.

Researchers and physicians suggest these health benefits from proper magnesium and sulfate levels, as listed on the web site of the Epsom Salt Industry Council: Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure. Improved ability for the body to use insulin, reducing the incidence or severity of diabetes. Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances. Improved nerve function by electrolyte regulation.

Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood. Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.

Reduced inflammation to relieve pain and muscle cramps. Improved oxygen use. Improved absorption of nutrients. Improved formation of joint proteins, brain tissue and mucin proteins. Prevention or easing of migraine headaches. All this from a bath? Hurray! While there are many different brands of Epsom salt, they are all the same product chemically, and can be found at most drug stores. Add two cups of Epsom salt and soak for at least 12 minutes. Do this three times weekly. If you are pregnant or have any health concerns, please check with your doctor before using Epsom salts.



1/2 Mile Run
50 AIr Squats
25 Burpees
Max Pullups
Max Pushups
Rest as needed between max attempts


Comments(0)  Tags: WOD | crossfit body construction | epsom salts

CrossFit Qualifier #3

Wednesday, April 06, 2011

Qualifier #3 for the CrossFit games was announced today and the noon class has already given it their best shot. Toughest damn five minutes of your life, guaranteed! 


CrossFit Qualifier #3
5 Minute AMRAP (as many rounds and reps as possible in 5 minutes)
Squat Clean Men-165/135 (over 55yo)  -  Women 110/75 (over 55yo)


Comments(0)  Tags: WOD | crossfit body construction | crossfit games | crossfit qualifier #3

One Degree Makes All The Difference

Thursday, April 07, 2011

At 211 degrees, water is hot. At 212 degrees, it boils. And with boiling water, comes steam. And with steam, you can power a train. Just one extra degree can make all the difference.

And so it goes with all things in life, especially your training. So often I watch people train, and though they may be pushing hard, I know that if they would just give a little bit more...push just a little further outside of their comfort zone, they would glean so much more from their workouts, both in performance and cosmetically.

Is the extra pain, sweat and discomfort worth the extra effort? I would say yes, beyond a shadow of a doubt, but you'll have to decide that for yourself. Setting personal bests, overcoming fears and obstacles, reaching goals and doing the "impossible" is not only pretty cool, but more often than not,'ve just got to be willing to pay the price, put it all on the line and go for that extra degree!

Life is not measured by the number of breaths we take, but by the moments that take our breath away.



                                  NEVER GIVE UP!


The Rescue
6 Mins Max KB Step-ups  16kg / 12kg  (carrying your weapon up a steep hill) 
6 Mins Max Bear Crawls w/ Sledge in P. Lot  (crawling behind enemy lines)
6 Mins Max Sledge Strikes (fighting the enemy)
6 Mins of Power Cleans 100 / 70  (rescuing the princess)
6 Mins Bar Carry on Shoulders Max Trips P. Lot  100 / 70  (carrying her to safety!)

Inspired by the video below!

Comments(0)  Tags: WOD | crossfit body construction | 1 degree

The Rules of Bigness

Tuesday, April 12, 2011

Having trouble moving up in weight on your big lifts?  I understand...sometimes you just need someone to hold your hand to get you over the hard parts. Try implementing these five proven strategies the next time the WOD calls for some power moves:

1. Wear all black...colors will make you weak, it's true. Johhny Cash always wore all black as did Zorro, Batman and Elvis when he made his big comeback in all black leather (you'll notice that once he switched over to white jump suits he quickly became gelatinous and pitiful...I'm just sayin).

2. Wear tube socks. Everyone wore them in the 70's and everyone was big back do the math.

3. Just prior to attempting any big lift, surround yourself with as many bouncers screaming your name and grunting as possible.

4. Stop trying to "eat clean" (veggie Dave, are you listening?!) You want to lift big, you gotta eat big. Anything less than three Big Macs for a mid-morning snack means you're not even trying and you deserve your low-sperm counts and spindly white legs.

5. Lifting big needs to be the number one priority in your life, even more so than family, friends or baby Jesus. You'll know you're on the right track with this one if you've ever postponed sex just to go see you buddy's brand new home-made squat rack.

(Girls Benchmark)
1/4 Mile Run
15 Overhead Squats 95/65
150 Sledges

Comments(0)  Tags: WOD | crossfit body construction | nancy | deadlift

Crossfit...for Animals?!

Wednesday, April 13, 2011

With the widespread popularity of CrossFit, it was really only a matter of time before even the animals got involved, which leads me to the question that will ultimately have to be asked...should they be allowed to compete against humans?!  And if so, are we obligated to say yes to all species, because I personally have no desire to compete against monkeys, as they cheat every chance they get, and everyone knows it.


For Time
1 Arm KB Snatch 32kg / 20kg
200 M KB Carry
500 Rope
10 Inchworms
100 Twisting Seated K2C on Bench

Comments(0)  Tags:  | WOD | crossfit body construction
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