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Friday Update News – 11/01/19

Good evening! Here’s your copy of the FUN for this week ending 11/01/19.

The “Keto” craze is everywhere and seems to be fueled mostly by people interested in weight loss. I am interested this growing body of work which looks at nutritional and supplemental ketosis for neuroprotective and even performance-enhancing effects

Check out this video – “The Role of Nutrition in Everything”.

Check out this article about the relationship between your breath and your brain.

Did you know these muscles help you breathe and move?

Just listened to a recent and very interesting OPEX podcast With PhD Exercise Physiologist, Mike T Nelson.

Videos mentioned: Impact of Cannabis / CBD on Exercise Recovery / Adaptation
Movies mentioned: Concussion
Check out Dr. Mike T Nelson’s website here.

20.2 Open Recap by Coach Gilly

Week 2 of The CrossFit Open is complete! The workout was another long grinder with short reps: 20 min AMRAP of 4 DB Thrusters, 6 Toes to Bar, and 24 Double Unders or Single Unders. This workout was all about managing pace and your skill on the jumprope. Anyone else have super sore calves the next day?! Ouch! 

Our custom Leaderboard results are in! On the men’s side, Andrew Albert dominated with a score of 622 reps (18 rounds + 2 reps). That’s almost one round a minute! Andrew’s score was only bested by Coach Radz’s score of 655 reps (19 rounds + 9 reps). On the scaled side, Todd Schneider topped the leaderboard for the second week in a row! His score of 800 reps (23 rounds + 18 reps) was almost 150 reps more than the next score. Amazing! 

On the women’s side, 3 of our coaches topped the leaderboard with Kelly M. completing 700 reps (20 rounds + 20 reps), followed closely by Emily and Kelly Z. Our top client score was Karen Glass with an incredible 517 reps (15 rounds + 7 reps). On the scaled side, Malia McDowell dominated with a score of 952 reps, which is a CRAZY 28 rounds! Dang girl! 

Andrew, Todd, Karen and Malia: CrossFit Novato is proud to honor your efforts with a WOD repair lotion (either the Repair or Maintenance) and a pair of WOD n Done grips. I’ll be in contact with you soon to get you your prizes! Congrats, guys! 

This week 20.3 was announced and we FINALLY get to see some heavy weight and a short time domain! This is our first (and maybe only?) repeat this year, with 20.3 being 18.4. Did you do it in 2018? Are you going to improve your score? We shall see! 

The RX version has two heavy deadlift weights and some high skill level gymnastics with handstand pushups and handstand walking. The Scaled version has lighter barbells and the still difficult toe pushups and bear crawls. Good luck to all competitors this week! Check the blog post next week to see who tops the leaderboard and what their prize is. 

Two more weeks to go. What movements do you think we will see in the remaining weeks? I have a feeling overhead squats and some kind of muscleup are coming, but you never know what The Dave Castro is dreaming up. 

Reminder that anyone is welcome to come and do the Open workout on Saturdays Downtown, regardless of whether you are signed up for the Open or not. Come join the fun! 



Friday Update News – 10/25/19

TGIF. Here’s your copy of the FUN for the week ending 10/25/19.

Coach Matt Barnes is leading teams fighting the Kincade fire. Let’s send our thoughts to all residents impacted and all first responder teams and their families. Not sure where the Kincade fire is burning? Here’s the Live Map

Check out CrossFit Open 20.2 worldwide numbers.

The Ketogenic diet is used to fight cancer and more. If you are playing around with “Keto”, watch out for electrolyte imbalance.

Can a psychedelic experience improve your life? We are long time readers of UC Berkley’s Greater Good Magazine. Check out this week’s feature discussing the use of scientific tools to understand the impact of psychedelics on our well-being.

Didn’t have time to get that workout in? Here you go.

Time-restricted feeding and low glucose levels. Here’s a small group that took a look.

The Open 20.1 Recap by Coach Gilly

Week 1 of the 2020 CrossFit Open is done and the results are in. Congrats to the official 48 athletes who completed the first workout, and the many more athletes that attended classes and got it done. The first workout was a classic couplet of ground to overhead and bar-facing burpees with a 15min time-cap. There was nowhere to hide in this workout, and boy did it hurt! 

CrossFit Novato would like to honor this week’s top RX and Scaled performances by clients. On the Men’s side, Mike Cattaneo knocked the RX version out of the park finishing with a time of 14:44. Coach Radz, who was our top male RX score, only beat Mike by ONE SECOND. Amazing. Great work, Mike.

Todd Schneider dominated the men’s scaled division with 176 reps finished at the 15min timecap. That is only 4 reps shy of finishing. 

On the Women’s side, Malia McDowell topped the RX version with 173 reps at the 15min timecap. Only coaches Kelly Morlock and Emily Atkinson were able to finish the RX version, with times of 11:50 and 13:37 respectively. Amazing efforts by all!

For the scaled version, Kayda Cook held steady finishing 167 reps at the 15min timecap. Way to go, Kayda.

Mike, Todd, Malia and Kayda: To thank you for and celebrate your awesome efforts this first week, CrossFit Novato/THRV Fitness will be giving you each a CFN Shaker Bottle. I will be connecting with you to get you your prizes. Congrats, guys!

Workout 20.2 was announced Thursday night and it’s another burner. A 20 min AMRAP of 4 DB Thrusters, 6 Toes to Bar and 24 Double Unders. Again, there isn’t much room for rest…this workout is all about keeping your pacing steady and controlling your breath. Good luck to all the athletes giving it a go Friday and today, Saturday! 

Who do you think will top the Leaderboard this week? What prizes will they win? Check out the blog each week to find out. 🙂

Lastly, we wanted to remind ALL clients that they are welcome to come in to any class on Friday or come to the Saturday morning heats Downtown (8am-10am) even if you aren’t officially signed up for The Open. This event is about community, and we would love to see as many of you as possible try the workouts out. Plus, we always can use some judges and cheerleaders 🙂 


Coach G

An Incredible Time….

By Michael Crespo

We live in an incredible time. Last week Andy wrote a blog about the ReCODE study and CrossFit Novato’s involvement. The ReCODE protocol is used to slow and reverse Alzheimer’s, a neurodegenerative disease most often marked my rapid cognitive decline and that was previously thought to have been a genetic fate which nothing could be done about. 


The ReCODE Protocol was developed by Dr. Dale Bredensen,internationally recognized expert in Neurogenerative Diseases.  Dr. Bredensen was also the founding CEO and President of Novato’s Buck Institute in 1998. Dr. Bredensen earned his Doctorate in Medicine from Duke University Medical Center and served as Chief Resident in Neurology at the University of California. It is safe to say Dr. Bredensen knows the brain having studied cognitive decline extensively. 


There are around 44 million people living with Alzheimer’s or other forms of Dementia. Alzheimer’s alone is purported to possibly bankrupt medicare. According to the center on longevity, “Every 66 seconds this year, an American will develop Alzheimer’s disease, according to the Alzheimer’s Association annual report. By the year 2050, that number is expected to double to one every 33 seconds.” Which is to say this is a massive problem for all of us. 


Dr. Bredensen has dedicated his life to researching the prevention and reversal of cognitive decline. I’ve had the honor of hearing Dr.Bredensen speak once at a Ted Talk in San Rafael, CA and have also heard his interviews on a few recent podcasts. It is worth noting that Dr. Bredesen’s wife is a Functional Medicine Doctor who mentioned back at the beginning of his research that whatever cure he found would be rooted in a systems approach. This is the really exciting part!


A systems approach to our health utilizes different lifestyle interventions whose sum work, treats illness. It is for this reason that the goal of the ReCode study is to prove that multiple components work to treat and reverse Alzheimer’s together and one is not more important than the others. Participants in the ReCODE treatment:

  1. Are put on a low carbohydrate nutrient-dense Keto-Flex diet
  2. Are asked to do 2-3 days of Strength Training and 5 days of Aerobic Exercise a week (High-Intensity Interval Training when possible)
  3. Have a goal to obtain 8 hours of high-quality optimized sleep a night
  4. Participants also participate in Heart Math training for stress reduction
  5. Participants also take a variety of supplements that help with brain support, immune support, antioxidant support, and digestive support. 


You may have read up to here and thought well that’s all good and dandy, but how does that help me? Well, the reason I wrote this blog post was for you to realize no matter your genetic disposition the choices you make every day have a profound effect on your health! 

We live in an amazing time. Functional doctors are prescribing diet, exercise, nutrition, stress reduction, and supplementation. I will leave you with “The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease.” -Thomas Edison. Perhaps the Doctor is in and you simply need to walk through the door



“Alzheimer’s: The Disease That Could Bankrupt Medicare – CNN.” Longevity.stanford.edu, 17 Mar. 2017, http://longevity.stanford.edu/2017/03/07/alzheimers-the-disease-that-could-bankrupt-medicare-cnn/.

ReCode: The Reversal of Cognitive Decline Study

By Andy Boone

I’m writing to share some exciting news. CrossFit Novato and Novato Health have been invited to participate in a clinical study to help measure treatment impact on typical progression of neurocognitive decline observed in patients with Alzheimer’s Disease (AD) and patients exhibiting Mild Cognitive Decline (MCI). Our team is quietly working among a group of healthcare practitioners embarking on the first rigorous trial of a very promising protocol designed to halt the progression of cognitive decline. The endeavor is “ReCODE” or the Reversal of Cognitive Decline study. I humbly and respectfully could not be more proud of this opportunity!


The ReCODE trial is employing Dr. Dale Bredesen’s ReCODE Functional Medicine approach to reversing mild cognitive impairment and early dementia. You may be familiar with Dr. Bredesen’s book, The End of Alzheimer’s. There are approximately 30 people participating in the study. Up to 10 participants will be under the care of our partner physician, San Rafael-based Dr. Ann Hathaway. 


Here is a detailed description of the study published at clinicaltrials.gov


A training program for each study patient will depend on individual history, symptoms, and comprehensive labs including digestive function and microbiome, nutrient and hormonal status, cardiovascular assessment, infectious etiologies, mold, and chemical toxins, and advanced genetic analysis. So far, Michael and Andy have the lead on working with clients. Subjects will adopt a specific diet (working with a certified Nutritionist), commit to regular exercise, work to optimize sleep and adopt stress-reducing activities (working with our team!). 


I’m very proud of our CrossFit roots and our ability to deliver really smart fitness. This January marks our 10th year operating as a proud CrossFit Affiliate. Five of our coaches are now also ADAPT Certified Functional Health Coaches (A-CFHC).  Supporting physicians and their patients more directly – including now stepping into clinical research – is an exciting next chapter for this community. 


CrossFit Novato - Downtown

Address: 7427 Redwood Blvd
Novato, CA 94945

Phone: (415) 290-2964
Email: andy@crossfitnovato.com

CrossFit Novato - Pacheco Valley

Address: 5420 Nave Dr
Novato, CA 94949

Phone: (415) 290-2964
Email: andy@crossfitnovato.com

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