Adrian (pictured above in blue and green) has been training with coach Dan Ammon for the last several months in preparation for the upcoming season BMX season.


Adrian started in youth sports at a young age playing on travel soccer teams and an AAU basketball team. Just when it looked like she was going to enjoy a life long love affair with basketball, she asked if she could try her hand at racing bicycle motocross. At the age of 9 she dabbled in 3 or 4 races towards the end of a summer. The next season she said she wanted to race BMX full time and race a lot. By the age of 14 she had won the NBL National Championship title. Adrian has earned a spot on Team USA for the Worlds Event three years running, however funding has kept her from attending those events. Adrian has won a training camp spot at the Olympic Training Center in Chula Vista California from her competition in the UCI Jr. Development Program. Adrian is currently leading the National points standings in 15 – 16 Girls Cruiser and is 3rd in the National points standings in her 15 Girls Class. Training with coach Dan and the staff at Bootcamp Fitness / CrossFit Kansas City has helped her tremendously and has given her a significant advantage over her competitors.


Last race:         Desoto Texas Super Nationals

Finishes:         1st Place 15 – 16 Girls Cruiser Saturday

1st Place 15 – 16 Girls Cruiser Sunday

2nd Place 15 Girls Class Saturday

3rd Place 15 Girls Class Sunday

Summer represents the best opportunity to prepare physically for the upcoming school year.  Our Boot Camp Sports Performance program is a movement based conditioning plan that places a premium on improving athletic performance and aiding in the prevention of injury.  The training template has been developed and will be executed by one of the best Sport Performance Coaches in the area.  Coach Dan Ammon has worked with Division I athletes in the Big 10, Pacific 10 conferences and athletes participating in the Olympic Games. Are you leaving your child’s physical preparation to chance?  Classes begin on June 4, 2012 and space is limited.  Enroll now!


I was so hoping that I could help pen this post but the guy just likes to type. Enjoy this story because it’s so heartfelt and he is such a great guy.  I call him “2 Tech” because he reminded me of a space eater from my football coaching days… but far more athletic.  I know you will enjoy his transformation story.

Dr. Brian Works On His Deck Clean

Dr. Brian Petroff is a gym member you rarely see unless you are in the gym at an off hour.  Brian is a research physician currently looking at cancer and how different variables impact it’s growth or recession. This includes various lifestyle and supplement routines.

As a boy scientist, I bend his ear whenever I can to learn more.  I got Brian to answer a few questions on current items of interest.

Q: Tell our readers about your current role ? 

I’m a translational scientist in breast and ovarian cancer research, shuttling back and forth between promising basic science and human cancer prevention trials trying to identify new and improved ways to prevent cancer in women.  I’m exposed to a fair bit of nutrition as a cancer prevention strategy, but my main specialty is hormonal effects on cancer risk.
Q: I am a believer in supplementation. I take a multi product, Omega 3, Vitamin D and some spices like cinnamon and turmeric Do you take any supplements?  
I’m a big believer in fish oil and vitamin D as well as multivitamin to cover the bases, both from personal experience and the work I’ve seen in cancer prevention.   Curcumin (tumeric) is another up and coming natural product for cancer prevention  as well as green tea and flaxseed.
Q:Green tea is showing up in a number of nutraceuticals. Beside a potential link to cancer prevention are you aware of any fat cell apoptosis findings?
I know that work is out there – my overall impression is that green tea can be helpful for fat loss in a very modest way, but then again, every little bit helps when you’re fighting body fat.
Q: Is there a blanket recommendation for supplements at this point and what do we know specifically about Vitamin C, Vitamin D, Omega 3 (Fish Oil). 
 Even the experts hesitate to make blanket recommendations, but my response would be that most people need more of all of those.  We know pretty definitively that vitamin D levels are often too low with decreased sun exposure and increased sunscreen use, although this has improved as more people supplement.  For fish oil, we know that western diets typically skew the omega 3:omega 5 ratio and fish oil can help to correct this resulting in a number of health benefits.
Q: What is your position on dietary practice? Paleo, Zone, SAD ?
I personally am a lowish carb/high protein guy, but have always been more focused on my workout than my diet.  I know this is mistaken, but then again my goals have always been strength rather than body composition.
Q: T.S. Wiley penned a book called LIGHTS OUT and drew links with the advent of the light bulb and cancer. Has your work found any link between disturbed (shortened) sleep and malignant tumors ?
I’m not familiar with that one but have seen some basic studies showing impact of altered circadian rhythmicity on carcinogenesis.
Q:So a shift worker (24 on / 24 off) is going to pay a price with their health ? 
It’s possible.  I am aware of several studies showing a slight increase in cancer incidence (and several other diseases) when you look at night shift workers vs. daytime workers as populations.  However, these studies are generally confounded, making it difficult to dissect the effect of photoperiod from other things that are different about night shift workers.  Personally, I have worked both shifts and feel much healthier on day shift, like most people.  I think a big problem with night shift work is the inability to get good quality sleep.  It sounds simple but we know that is very important.
Q: Do people over due monostructural cardio routines like running and cycling?
That’s an easy one for me.  Yes.  I think everyone benefits from strength training, almost regardless of your goals.
Q:Is there a mortality link with excessive monostructural cardio plans? 
I’m not aware of specific mortality data on that issue – you probably know that area better than me.  What I can say is that the trend for weight loss interventions for cancer prevention studies is away from relying on one exercise or just dietary intervention.  Like everyone else, people in the cancer prevention arena are finding that getting the weight (i.e. fat) off, while not easy, is not so difficult as keeping it off.  So we’re moving to multifactorial and even changing regimens for diet and exercise studies.  I like the idea (I think it I heard it from Dan John) that weightlifting increases the “size of your glass” (i.e. your total metabolic capacity or degree of flux) making fat loss goals easier.  Fat loss, of course, would benefit mortality.
Q: What about alcohol consumption? Is it generally safe?
Alcohol consumption is a dose dependent minor risk factor for breast and ovarian cancer (and lots of others).  However, resveratrol (a main pigment in red wine) is being actively studied for its beneficial impact on cardiovascular health and cancer risk.
Q:Do we know at this point how much wine (resveratrol) we need to consume to get the benefit ? 
Well, I don’t want to oversell it.  1-2 glasses per day is the usual figure given for the health benefits.  We haven’t established that for cancer yet.
Q: What have you unearthed regarding intermittent fasting? 
One of my students came in last week with a draft of a review article he is writing mainly focused on intermittent fasting as a cancer prevention strategy.  There are some animal studies out there showing cancer prevention with alternate day calorie restriction and some human data showing weight loss and benefit to diabetics.  I think the most exciting thing about IF is the potential for better long term compliance.  Also, it makes some sense that this approach might get around the resetting of nutrient homeostasis (going into “conservation ” mode) that plagues some of the standard diets.
Q: How are your lifts progressing?
Never fast enough, but I’ve had a number of PRs over the past year.  I lifted in my first O lifting meet a couple of months ago and had a PR there.  Coach Dan is a big help.
Q: Do you have a post exercise nutrition practice?
Broadly speaking, I try to get some calories and protein down ASAP after a workout.  I’ve never settled on a particular product, although chocolate milk is alway a favorite (and cheap).



The disclaimer provides that  information above is merely information – not advice. If readers need medical advice, they should consult a doctor or other appropriate medical professional. The disclaimer also provides that no warranties are give in relation to the medical information supplied on the website, and that no liability will accrue to the website owner in the event that a user suffers loss as a result of reliance upon the information. 


The Disappearing Male from Life in Pierce County on Vimeo.

In 2006 I became suspicious of a particular portable water device used by a number of young athletes I was coaching. This US Plastics product seemed handy enough and was almost bulletproof. Oddly, the water seemed to take on a plastic taste. I never embraced it.

Fast forward and it turns out that many of these portable water systems included a highly toxic element known as Bisphenol A (BPA). We know now that BPA is a xenoestrogen and can have deleterious impact on our health. In particular with the male endocrine system.

I've been around and coached males for over 25 years. I do see a trend in young males that I find disturbing. Much of this trend is sociological but at the same time there is less man in todays young males. My friend calls it the old mold verse the new mold. The new mold is just softer.

Last summer I saw the worst case of gynecomastia in my 52 years. I ask my brother who is a physician and who was with me at the time if this was a case of mother nature or environment. He indicated the later. Cruelly enough this teenage boy was lucky to be 50% male.

I encourage you to spend 45 minutes with the embedded program and figure out how you can minimize your exposure to these toxins. Look everywhere from the bathroom to the kitchen.

Now you know why I wrinkle my nose at micowaving your lunch fixings in plastic or drinking hot beverages in styrofoam. It's just not good.

Do one thing every day that scares you.Eleanor Roosevelt


A big part of what we do in our practice is to push folks out of their comfort zone.  Very little positive occurs when you just go with the flow.  We strive to make the exercise experience challenging physically but also mentally.  Improvements and growth only occur with pressure.  Set the bar high.. BE better.  Here are some suggestions to improve, grow or get outside your comfort zone in 2012.

1. Wear A Rubber Band and Snap it ! ~ This is a practice advocated by sport psychologist Jack Singer.  Dr. Singer was ask to work with a college quarterback.  It seems that the quarterback who was otherwise perfect, had a nasty habit of letting negative thoughts and pressure get to him during games.  After conversing with the youngster, Dr. Singer discovered that the player was sliding into a pattern of negative thinking when the game got close.  Together they created a way to change the course of his thinking.  Dr. Singer placed a rubber band on the players wrist and whenever a negative (self defeating) thought pattern started to drift into his mind he would snap the band on his wrist and start to visualize positive images of what he wanted to have happen.  Problem solved!   So next time you are about to down a bottle of wine when you should have a glass or a pint of Ben and Jerry’s at the end of the evening just snap it ! I’ll even provide the rubber band.

2. 30 Days of eliminate ~ I used to be from the school of subtle gradual. Two years ago I did a 180.  Subtle didn’t work so I adopted the all in total immersion approach.  If you need to clean up your act take a 30 day pledge to change.  A few ideas include, no alcohol, no grains, no dairy (or all of the these) 30 days of workout, 30 days of 8 hours of sleep.  The list goes on.  If you really want over site and results you should join our PR12 program. Best hurry ! The winter addition begins next week.

3. Sign Up, Register, Enroll~ Some of the best leverage you can have over your training and lifestyle behavior is to pay the entry for a competitive event.  Paying the money to participate in anything from a benefit walk to a Tough Mudder will keep you on track with your training program.  Remember to tell your 5,000 best friends on Facebook too.  They will hold your accountable. We have a schedule of events that we will be supporting.  Plan on attending our kick off gathering on 1/18/2011 to learn how our methods can get you event ready on less effort !

4. Brain Trainer ~ Your brain like muscle needs to be stressed.  Reading, doing crossword puzzle and dedicated brain trainer exercises is critical to neural function. Daily brain training can strengthen willpower and promote healthy lifestyle choices. A University of Amsterdam study found that problem drinkers who followed challenging cognitive training regimens drank less than a control group who did only the easiest regimens. Morever, improvements endured one month later.Two on line options I like are My Brain Trainer and Lumosity.

5. Work on your balance ~ In assisted living communities they like to monitor the aging process with balance assessments.  A decline in balance equates to rapid aging. With that in mind each day perform a mundane task while standing on a single leg.  Brush your teeth or unload the dishwasher while standing on one leg.  If this becomes boring find a firm pillow to stand on and do the same.  Ever wonder why we perform so many single leg moves?  Well now you know.

6. Walk when you could ride or drive ~ N.E.P.A. stands for non exercise physical activity.  This is the non schedule exercise you get from parking further from the front door, the office entrance or the designed walk to the market instead of driving the grocery getter.  Adding these extra measures can add up quickly to improved health and opportunities to get some sunshine and vitamin D.  So next time your on the way home from the movies ask to be let out several blocks from home and hike on home.

7. Wednesday Benchmark~ Every Wednesday get out the measuring stick. This can be a weigh in, measuring the waist, charting food consumption, or a fitness yardstick like push ups.  This keeps you in check over the long haul.  Weight is NOT a great metric and BMI is an even worse idea.  The point is to keep 1 pound change a one pound change and not wake up in 12 months 15 pounds out of range.  If you really are bold you can get a Twitter account and tweet your weight.  Got questions just ask me.

8. Dump 4 Pints ~ When you donate blood it’s a double win.  You save a life and you rid yourself of old blood.   Some evidence points to the positive benefit of donating to reduce toxic build up and accumulation of minerals. So in 2012 donate once a quarter

9. One Sentence Journal ~ I taking this one from Happiness Project author Gretchen Rubins.  Everyday write one sentence on why you are grateful for today.   Prepare to be surprised.

10. Mess-O-Greens ~ While I’ve been accused of being a low carb Nazi ~ thank you.  I am in fact a vegetable advocate.  I typically eat one meal each day that includes a large vegetable serving. My favorite is a tossed salad.  I look to include red, orange, yellow and green matter in my salad.  (ROY Green) I toss it with olive oil and it’s good to go.  Eat a mess-o-greens like me and feel the benefits.

11. Get Lab Work ~ Unless you have a specific issue, when you go to your GP he/she is going to focus on your blood lipids for the most part.  I suggesting that you also start monitoring more.  Look at hormones as well.  You may get some push back if you ask for it from your physician.  If you don’t want to deal with your GP you can purchase lab work al a carte from ( Reading the results is a different thing but reference ranges will be provided with your results) Once you have the results plug them into a spreadsheet and plan to look at them again at five year intervals. (I have a strong concern for the future of the homo sapnien male but that is a post for another time.)

There you have it.  Ten things to push you out of your comfort zone now get you list organized.




In the October 2009 issue of THE PERFORMANCE MENU I revealed a new ADVANCED method for the Max Effort Black Box (MEBB).  The advanced method incorporates a speed tier and volume tier along with the max effort tier.  This training approach was in review stage when I wrote the article.  If you missed the writing you can find it here Advanced MEBB or better yet you can get the entire MEBB collection.

Almost immediately we had requests for training trackers for the new approach.  As a holiday gift to our readers we will be offering a 5 day Advanced MEBB training tracker through the end of the year.  The 5 day template on odd weeks is 3 Effort lifting days with two mixed mode/METCONs on the other two.  The even weeks include three mixed mode/METCON days and two effort lifting days.  Remember this differs in that speed and volume work is also part of the M.E. days.

Order with this link.

Happy Holidays.

I like gadgets and gear so who better than to make some recommendations regarding Holiday gifts.  If you are at the end of your rope looking for last minute ideas I think you will find an idea or two on my preferred list. These are things I use weekly if not daily to enhance my daily routine and/or make it more enjoyable.  Let’s not waste anymore time.  It’s time to shop.

1. Amazon Prime Account.  ~ I remember when Amazon was just books.  The next move was to music and now Amazon is the leading tech company leading the Cloud movement but that’s another story.  The real gift we are discussing is the Amazon Prime Account.  For roughly $70.00 / year you can receive FREE second day shipping on virtually everything under the sun.  This alone saves me hours each week.  When I can not support local business I turn to Amazon.  In addition I receive discounts to stream online entertainment and educational content.  It’s a bargin. The new Kindle Fire is a terrific E-reader and delivers Amazon content in rockstar fashion.

2. Turbo Shaker ~ My training and professional schedule require me to take on some liquid food (protein powders, meal replacements).  When I need a little Primal Fuel I can scoop it into my Turbo Shaker and some water and I’m good to go.  Most shaker bottles utilize a twist on lid.  If you are even off a little this can turn your post workout buzz into a water bath of  liquid protein mess.  The turbo shaker seals firmly and only requires the dexterity of a 3rd grade chimp.  Right now they have a free shipping when you order three shakers.

3. A.B.C.  iPhone Super Applications ~ I remember when the iPhone was launched.  I made fun of it and vowed to never leave my trusty BLACKBERRY.  Then I got one in my thick little hands and it was love at first sight.  I’m on my 3rd version and I’m constantly amazed.  If you don’t iPhone I’m sorry.  Whatever you are using is technology that is light years behind or is attempting to be an iPhone.

A: Evernote ~  I don’t know why I didn’t think of this.  Evernote is a cloud based virtual notebook. Anything you want to use for future reference is on your iPhone, iPad or desktop all at the same time. You can share a note with a family member or business colleague. I organize everything from A-Z so I can search in seconds for anything I need

B: Genius Scan ~ This year I learned how to get rid of paper storage.  Using my iPhone camera, GOOGLE documents and Evernote I was able to store all of my most important receipts electronically.  It’s a 1,2,3 presto operation.  I was sharing my paper saving methods with my favorite CFO and he said his company used a very similar operation. If it’s good enough for a publicly traded company it’s good enough for Rutman.

C: Spotify (Premium) ~ Last summer Coach Dan encouraged me to check out SPOTIFY, a true music cloud.  You aren’t purchasing music you are leasing it from a music library of something like 50 million tracks.  Spotify Premium is $10.00 per month which gives you the iPhone application use. Sync to bluetooth enabled speakers and it’s an instant party. Caution when using it outside of a WiFi connection.  Your data plan can max out quickly.  Still, it’s an amazing service.

4. Salazon Chocolate (organic coffee & sea salt)  ~ A few weeks back I was at a gathering with several of my favorite guys. (These are the dudes you take to an ugly bar and know you will walk out with only a few flesh wounds.) Our veteran host sent his lovely out with the youngsters just to be safe and proper.  Prior to departure the lovely Miss D was kind enough to leave us with a sampling of her favorite chocolate bars. Typically I can navigate around such offerings but decided to break off a corner of one bar.  Half a bar later I was in a trance.  The sea salt and crushed organic coffee bar was insane.  I was obsessed.  Three days later it was still on my mind. I loaded up my Ford Truck and made a trek to my local Whole Paycheck.  I now make them my weekend indulgence. I pick mine up at the local market but you can get yours on line if necessary.

5. PoachPods ~ I have loved poached eggs since I was very young.  So close to my love of bacon ! The pepper I add really enhances the poaching experience.  The problem has been with the cooking processes.  Old school leave a pot coated and gnarly. I’ve tried the plug in models but the non stick trays get messy and if you share a kitchen the messy isn’t always yours. The silicon designed poach pod from Fusion Brands solved the problem and made poaching fun.  Drop your eggs into oiled pods and then drop them into a pot of at a low boil.  In six minutes you are golden.

Now go hustle out there and get your shopping finished !

This class is based on the first and most popular strength template to improve CrossFit and athletic performance.

Created in 2003 by Coach Michael Rutherford, the MEBB is a program of dedicated strength training followed by a brief metabolic conditioning (METCON) session.

If you lack the ability to perform METCON training with the prescribed weights or wish to train with a strength bias and the flavor of a Division I college athlete, this is your program.

This particular expression is a three day per week example.  Each training day includes a strength focus followed with a metcon and posterior chain exercise.

This class will meet on Tuesday and Thursday evenings at 6:45 pm and on Saturday mornings at 9:30 am.

If you have questions about this class please contact us.