GSB Holiday Gathering 2009

Fellow GSB brethern gathered last Thursday Dec. 17th for our annual holiday party. Started off the day in the salt mine with our year end meeting and plans for 2010. Stopped by PF Changs for lunch with Felice and after a quick power nap back at the Shed, it was off to 810 Zone on the Plaza. As custom dictates Coppinger was the first to arrive shortly after 4pm. We initiated several new members with the exception of Rico and Mike The Travel Agent's buddy who was apparently was too scared with the thought of a shaved head during the cold winter in KC. Happy to announce newly inducted, Yogi will be opening our first chapter in Houston starting next month. Best of luck to him and thanks to Tebbe for sponsering.

We eventually found our way to O'Dowds where things became increasingly exicting courtesy of Stunk from the Palmer Chapter. We now know exactly what combination of Guiness, live music, dancing and good ol' fashioned rowdyness can not only get you kicked outta the bar once but twice in his case. Good times were had by all and already looking forward to next year.

Roomie and I met up with DP, Min, Russ and Kris to hear Jamey Johnson and Randy Houser kick some serious redneck tunes at the Beaumont a couple weeks ago. Great concert and awesome company. Ran into an old friend towards the end of the evening and closed it down at Chubby's

Stunk The Pride of Palmer USA

GSB's Kats, G-Off, Hawkeye

Roomie and RP holding down stools at Chub's

Meat On The Table

There's not much more of a satisfying feeling than setting down to chow on something you harvested. Be it, veggies from the garden nutured from seed or fish snagged down at the pond. Last night at the Tool Shed it was deer loin from Hickory Ridge. Needless to say, based on my futile efforts during this season, it was pulled from the freezer but nonetheless.

I had 1 whole loin left from last year and decided to marinate a half for grilling and use the other half for stroganoff. Whipped up a concoction with liquid smoke, butt rub, garlic salt, black pepper, olive oil and red wine. Soaked in a trash bag (yes) for 24 hours and threw it on a hot Weber grill that roomie had stoked with lump charcoal and hickory chunks. 20 mins and 125 degrees later (overcooked venison is not tasty, use your thermometer and pull it around 120-125 and let set for 10 mins). Just mighta been the best backstrap ever fired up at the Tool Shed. Roomie and I did our best to polish off the entire 1/2 loin with the exception of a small chunk on the end which Lila taste tested (without approval) to her pleasure by the way she was licking her chops.

Deer loin with horseradish sauce and side of sausage/shrimp jambalaya

Not wanting to give up on the amazing weather, we had the fire pit goin all weekend. Great moon light and surprise visit by a special guest on Saturday. Good friends always welcome around the Tool Shed!!

Blue Shirt Day

Attention GSB members who plan on joining us for the annual gathering next month. Apparently you'll need to get a baby blue sweater ordered ASAP cuz that appears to be the trend !!

Opening Weekend

Touched down at the Tool Shed around 8:30 last night. Had a great weekend with the crew at Possum Walk. Didn't poke Mr. Big yet but had plenty of activity around to keep me occupied. Spent majority of my time overlooking the north bedding area and ditch on Russell's place. Hezzy and 10-Speed were able to bag theirs on Saturday morning which resulted in extra nap time for those boys. Scott the Fireman stopped by Saturday afternoon with a nice 13-pointer sporting matching stickers on each side. Great looking buck and will certainly have a place on his wall in Florida.

Let the dust settle from a busy weekend and hopefully they'll be calmed down when I head back up later this week.

Saturday morning harvest. Hezzy's appears to be related to his wall-hanger from 5 yrs ago.

Scott the Fireman with a solid 13-pointer destined for a wall in Florida

Okie watching over the boys at their 22cal. target practice

Basic Fitness

This plays well into a conversation I had with a friend last week. If things get nasty, how confident are you in your ability to save yourself and provide assistance to those around you? How does your current fitness level stack up to those around you?

Mark Sisson has a good post comparing different standards for military, police, etc... The Daily Apple is a great blog for your rotation.

"Life shouldn’t be hard work unless you make it so. Everyday activities shouldn’t be struggles. Basic fitness should be like breathing – it should be second nature."

"Get comfortable with being uncomfortable" - OPT

Angel going heavy overhead (Catalyst Athletics)

Veterans Day

Outta The Tool Shed

Sorry for the lack of posts, been locked down in the Tool Shed for a couple months but we're back online now. Busy time of year as we're gearing up for opening day at Possum Walk and numerous holiday parties, etc... Some updates below. Hopefully be adding some pictures of our own take after this weekend.


* I've spent the last couple weekends up in Possum Walk building stands, meat poles, scouting, watching Hezzy drink coffee and mostly enjoying being around home. Momma Jill cooked up a batch of ham/beans that I'm still thinking about. Opening day is this Saturday 14th and I'm hoping that 10 point bruiser I spotted on Halloween is still checking scrapes at 5pm this Saturday. Been looking at this picture daily since then. Cuz Tanner bagged himself one during youth season.

South Luke's Place. Bruiser was checking scrape runs and sporting 10pt headgear

Cuz's 9pt. Halloween beauty

* Rocket alumni Dave Fast is a member of the Midwest Whitetail Pro Team. Check out their website for some great tips, videos and discussion.



* GSB Sails from the Amourdale Chapter has officially taken over one of the guest rooms in the Tool Shed. He's handy as hell to have around, came with another black dog for the kennel and will cook up the meanest road-kill BBQ you've ever tasted.

"Soupy" Sails

* The current Tool Shed location is for sale so HQ will be moving this winter if things go well. New place is sure to have some combination of; buried school bus, artillery, flags, drawbridge, canned goods, shooting range and flood lighting.



* Worked in a couple runs this fall with our Bootcamp crew. Royals 5K Run for charity with Shumway, HC and Coach. Kansas City Half Marathon with HC and TP.

RP, Shumway, HC, Coach / Royals 5K Run

* GSB Holiday Sit Down in scheduled for Thursday December 17th. Invites went out today with details. 10th Anniversary so we're expecting a big turnout !!

On The Big Show

Dr. Eades is well known around the Tool Shed as I've posted many comments, links, etc... to the good Doctor. But... as troubling as it may be, I realize my blog traffic is somewhat sparse and most people have no clue who he is or what vaulable information he has to share. So you can understand my excitement when Coach Rut informed me that Dr. Eades had a visit with Bill O'Reilly. Check out the link for a quick but informative overview of what I consider to be the single biggest cause behind our growing obesity problem.

Performance Gains

Great post on W0lfman's blog with a letter from Laura DeMarco who is a legit fire breather from the ATL. If you're still stuffing your face with the outdated, government subsidized food pyramid hailing grains as the holy mother of all nutrition, then you really need to get with the program. I know of no one who's made a whole sale change and dedicated themselves to a true gluten/grain free plan that's not seen improvements immediately. You will literally start seeing improvements within hours (energy, sleep) days (body comp) weeks (performance).

The letter from Laura is a very detailed account of her progress over the years. Impressive and I'm sure her gains will continue at a brisk pace.

Check it out... http://robbwolf.com/?p=710#comments

Sweet Tater Scuffle

Few things compare with fresh from the garden tomato's !! Served on the side with a large helping of GSB Tool Shed speciality... Bacon, Ham and Sweet Tater Scuffle. Throw a couple Hickory Ridge hen eggs from lil cuz on top and you're on the way to an incredible Friday !! Breakfast of Champions !!

Rob and Nicki from NorCal are in town for the CF Nutrition Cert at Stew's box tomorrow. Received word they finally dropped luggage at 0230 hours. Sure they'll be racked out for a while but I feel sorry for that Jura when they roll out. Great folks running a tight operation and spreading the good word of nutrition every weekend across the country. Thanks to them !!

Triple A Field Trip

Nana, Alayna, Alec, Adkin paid an overnight visit to the Tool Shed last week. We fired up some sliders and lit the fire pit for smores later on. Small boy went along with Uncle Bobo to help coach BCF the next morning. Great times !!

True Colors

I had the fortunate pleasure of spending the last 2 weeks with a great guy. Matt Quante joined us for the 0600 Advanced Bootcamp class while home on leave from the desert. He brought it hard straight outta the gate and didn't let up. Inspiring in more ways than one. He's touched us all in a special way and will be in our thoughts as he goes wheels up for another visit overseas. Can't wait to have him back in the fall. -RP

Media Marvels

Grinding out the sandbag carry at CrossFit Games 2009. Think these arse-kickers perform on a low-fat diet?....think again.

Found myself lounging around the Shed licking my wounds last night after Coach and I finished up our date with "Diane". As I laid back in the lounge chair throwing back full dose of Surge, I decided to turn on the dumb box to see what the rest of the world was doing. In an effort to keep my horizons extended to their limits, I reluctantly switched over to the national news and immediately found myself bombarded with the useless jabber they're known for. Every story presented with only the facts to support their biased views. Much happier when I sprinted my way to the Golf Channel and found highlights of the 1977 British Open. "Dual in the Sun" between Jack and Tom.

Happy to see another great post from Dr. Eades this morning with a similar theme about media mis-leadings. http://www.proteinpower.com/drmike/saturated-fat/abcs-big-meal-propaganda/#more-3186

Protien Power

Spent the weekend, going back through Dr. Eades book to review some highlights and bullet points. If you've not read Protien Power, I strongly suggest a quick trip over to Amazon so you can pickup a copy. Easy reading but extremely informative approaches to learning, implementing and living the modertate protien, low carb lifestyle. And that's truly what it is... a "lifestyle".

More rain today...the boat's just about finished out back, we'll be loading 2x2 here shortly.

http://www.amazon.com/gp/product/0553574752?ie=UTF8&tag=proteinpowerc-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0553574752

CrossFit Level 1 Certification

Spent the weekend at CF Level 1 Cert in Ft. Leavenworth with a great group of trainers and athletes. Stew from CrossFit Results and Col. Mark Monroe did a tremendous job of hosting as well.

After completing B2B Tabata Squats, Fran and Fight Gone Bad in a 18 hour period, my stuff was gassed. Still walking a little sideways yet today.

T.G.I.F.

Packing up the brown bag lunch sack with meat and veggies. Heading to Fort Leaveworth all day Sat/Sun to hang with Stew and his crew for the CrossFit Level 1 Certification. Been anxiously awaiting and now it's here. Coach was able to slip T Potts in at the last minute so I'll have a someone riding shotgun.

End of the week is here. Celebrate to your hearts content but I'd suggest one less Black Cat on your sledgehammer if you roll like these boys in the video. Courtesy of Rico. Pretty good chance they're relatives.... but not for certain.

Happy May Day

Wonderful time of year to get your hands dirty. Mulch arriving this afternoon.

Always be aware of others but do something for yourself today and remember...smiles are contagious

"Hee that is in a towne in May loseth his spring" ~George Herbert

Meat Meat Meat

Chicken Spedini, Beef Filet, Beef Ribeye and Spring Onions from the Tool Shed garden.

Fresh Morels

Took a trip to McGonigles last evening to pick up some meat to grill. If you're a KC area resident and haven't visited the place, do yourself a favor and get there soon !! I've been a customer for 10 years and the place gets better all the time.

Great people, experienced butchers and fish mongers in addition to a killer deli for quick fresh stuff. Smokers are always going so you can walk up and purchase all kinds of BBQ meat. All kinds of bones availalbe for stocks, etc... Shatto dairy products, nothing like fresh milk from a glass jar (for you non-militant Paleo types).

Recieved a big surprise when I returned home to find neighbor boy Stephen and his crew rounded up some fresh morels !! He was kind enough to share and I knew spring was definately here. The big one measured 7". Eat Time.

Fire It Up !!

Hard to beat smoked meat and roasted veggies. Sunday afternoon afforded a wonderful opportunity to fire up the Weber and get after it. Still have Old Mexico on the mind so I smoked some chicken thighs and pork loin and stewed in their own juices slowly in the oven.

Roasted veggies and peepers for 2 different salsas along with Poblno's that I stuffed with a chicken mixture. Lil shot of Patron to wash it down, hey...it's Sunday after all. Recipes will be featured on our upcoming Bootcamp Nutrtition blog...stay tuned. - RP

Easter on the Beach

80 degree days, 70 degree nights. Cool white sand and cool Negra Modelo's. Good food and even better company. Not much else to say. Never spent an Easter like this...

Wheels Up !!

Tool Shed is shutting down and 0800 hrs tomorrow we're goin wheels up for Old Mexico.

Was It Worth It?

Turned out to be a quote heavy day. Seemed like around every corner was another example of weighing options and choosing paths. All hit me from different places yet all related.

Alfred Lord Tennyson..."'Tis better to have loved and lost than never to have loved at all"

Garth Brooks ... "We could've missed the pain but we would've missed the dance"

Often times we're faced with decisions which at the time seem so larger than life... you're in the heat of battle or facing stern opposition to your view points or struggling internally with moral choices and at moments notice you must decide... Is the gain worth the pain? Does the reward outweigh the risk? What will people think? Will I regret this? And that, regret, is ultimately what we all must deal with. Important to remember, we not only have regret from Action but also Lack of Action. Not taking the plunge can come back to bite you just as hard as taking the plunge. At the end of the day, it's your head hitting the pillow and only you know if you're at peace...not peace with someone else... but peace with yourself.

Shane McConkey age 39 died last Thursday while filming in Italy. This was a guy who knew how to take some serious plunges. http://www.youtube.com/watch?v=KUfF-kyKdGU

Freddy at CrossFit OneWorld posted one of my favorite quotes today. Known by a few different names but "Man in the Arena" is my favorite.

Theodore Roosevelt:
"It is not the critic who counts. Not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man in the arena, whose face is marred by dust and sweat and blood, who strives valiantly...who knows the great enthusiasms, the great devotions, who spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement, and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have knew neither victory nor defeat."

Speech at the Sorbonne, Paris April 23, 1910

Where Does Your Food Come From?

I feel quite blessed to have not only the desire but also access to resources to stock my freezer with wild game, locally raised meat, self grown veggies, etc... Growing up hunting and fishing it seems like second nature but even for those less experienced, it's easy to get involved and begin the process of feeding yourself from sustainable, low impact, quality sources. When the cold box is running low or I feel like something different, there are other options. Over the last few years, the local grocery has expanded their offerings under the Good Natured Family Farms CSA. They team with local farms to offer almost any whole product you can imagine.

One of our students this morning said they needed to get home and whip up some bacon and eggs for the kids prior to their first day back after spring break. Hearing things like that is music to my ears. Dump that sugar spiked cereal and pop-tart routine, it's garbage. These kids need real food from real sources.

Check out the link courtesy of NYC CrossFit Box. Butchers doing it the right way. Definately on my list for the next big apple trip.

Innagural 0500 BCF Class

We graduated the first 0500 Bootcamp Traditional class last Friday. This was the first go-round for the early start time and it was well accepted. Had a few veterans come over from 0600 to lead the newbies during this section. The freshman had some big hitters layin down solid efforts right outta the gate. Congrats.

Front Row: Booty, Liz Middle Row: Emily, Connors, G-Money Back Row: Andy and Moe

Just Hangin Around

Rut, Stunk, Kev readying the sections for lift off

Took a roadie up north this weekend and was treated to the finest chunk of prime rib you'll find anywhere. Stopped by Toadholler Ironworks this morning to load up the new Jungle Gym for the BCF box. With the help of Rutman, KHall and the Pride of Palmer, KS we slapped that baby together in record time.

We anticipate by mid-summer, the Jungle Gym's will be available for sale on the Bootcamp Fitness website. Details to come.

Finished product ready for dead hangers and swingers

Paleo 1 Skillet Methods

Pork Tenderloin Broccoli and Pepper Hash

You can whip up some darn good Paleo meals with a 12" skillet, olive oil, meat, veggies and some seasoning. Regardless of what ingredients you choose, the process is simple and quick. No whining about lack of time to prepare good meals. This took total of 20 mins from the time I hit the kitchen.

Cut up chunks of meat and season liberally with your house blend (GSB Seasoning includes; cayenne pepper, garlic powder, black pepper, oregano, thyme, basil, kosher salt and some secret items) Add 3-4 Tbsp of olive oil to skillet, brown the meat within a couple minutes of being done. Remove from pan, set aside while you saute the veggies with some fresh garlic until slighthly wilted, de-glaze the pan with 1/2 cup of your favorite wine and throw back in the meat. Simmer for another couple minutes and you're golden !!

We're working on a the initial stages of a GSB Tool Shed cookbook. Stay tuned for more details.

The Edge

When's the last time you visited the edge? If you've been there before you know what I mean, if not...go search it out. Take yourself there and peek over, it's amazing what you can learn about yourself and the people following you. Pain rarely keeps us from the edge, most often our minds start sputtering before we get there and you're left to wonder..."what if". Remember....No Regrets.

Are You Nuts?

When it's snack time around the Tool Shed, we reach for tasty treats and when it comes to fat blocks...there's nuttin better than nuts. Skip the sugar, salt, honey versions, just plain will suit ya fine. I like to reuse my parmesean cheese containers, perfect for downsizing the big bags of nuts I pick up at the local Whole Paycheck.

Check out Tom's blog, gotta like MEAT !!

Props to JRut on this weekends 160 lb. Regional Championship !! Kid is legit and heading for Wichita.

New Bootcamp Fitness Classes !!

Feb. 2009 Grads

Plenty of good seats still available !! We've opened up new class times at the Box so if the thought of making the 0600 class was too much to bear you're in luck !! We're now offering 0500, 0600, 0700, 0900 Monday-Friday and 0900 on Saturday's.

K Hall and Abbie J have joined the trainer staff and bring great experience and energy to our team. Check out the website for more details... Bootcamp Fitness KC

Snack Time

The incredible edible EGG !! Snack Time !!

I've been quietly observing trends taking place in the break room kitchen down on Booth. It's a weekly occurance at the salt mine that one our valued vendors drops a load of fresh doughnuts. Cream filled, chocolate icing, long johns, double glazed, etc... It's understandable to see wide-eyed excitement across the faces of folks anxious to jump in head first, those puppies looks tasty !!

Although recently, I've been happy to see the fat rings are disappearing a little slower every week. Troops are opting for something a little more nutritious and realizing the after effects are much less severe when you're snacking on hardboiled eggs and macadamia nuts. The fridge is quickly becoming home to fresh veggies, tuna, eggs and the green tea is getting snapped up much quicker than the sugar filled Swiss Miss. Granted it may be a while before the vending machine guy replaces dorritos with avocados but nonetheless....progress is being made.

Paleo study on Bay Area participants
NorCal burger eating contest with Coach Rip's commentary

Nicki Violetti's new blog

Super Bowl of Stock Car Racing

Tony Stewart takes the Camping World 300 at Daytona on Saturday

51st Annual Daytona 500

Time for the moonshiners to get back behind the wheel and fire up another season of Cup racing. Weather doesn't look promising with rain showers coming down now and more in the forecast. Hopefully mother nature will cooperate. Props to T Stew for his victory in the Nationwide race yesterday. Driving a Hendrick owned ride he brought home his 4th win in the last 5 spring Daytona Nationwide races.

Bootcamp Fitness KC has finally landed on Facebook. If you're a FB'er check it out and become friends with our extended family. K Hall has done a great job setting it up and will be posting more pics and vids soon.

Rut's Favorite Day

Coach Rut touts Thursday as the "best day of the week" and in typical Rutman fashion, the WOD was delivered courtesy of the Pain Train this morning. 0600 crew was introduced to the Burpee version of Last Man Standing... 1st minute / 1 burpee...2nd minute / 2 burpee... you get the picutre, continue until you can't answer the bell for the next 1 minute segment then upstairs for Part 2 which was no joke in itself. 15 mins and 120 burpess later, this cowboy was baked.

Congrats to Palmer, KS native son for pulling home a very impressive podium finish. Stunk is bringing the heat lately.

From the what's new department: Robb Wolf has a fresh look on his blog. Check it out and see the Birthday wish to Mr. Darwin, great picture up there.

Just yesterday, I was having a conversation with another coach about mid-afternoon energy slumps and sure enough as I was rolling thru the blogs this morning I see Mark over at the Apple has a great post on the subject. Needless to say...nutrition, sleep, activity will help eliminate the major cases but if you're still draggin arse, he has some good tips.

The mid-afternoon nap is an elusive creature but unbelievable in terms of renewed focus, energy, etc... If the nap is out of reach, at least shoot for a couple minutes of relaxation with eyes closed. Focus on slower breathing and eliminating any outside thoughts. Your brain processing and heart rate will slow which can provide big benefits in a short amount of time.

Drink Thirty

Nicky likes his drink in a big boy glass

From time to time, we all savor a little "Who Hit John" and deservedly so after a fanny waxin WOD or 36 hole grinder on a summer day. Keep in mind, moderation, moderation, moderation. If you're running lean Paleo, a couple beers will pretty much blow up your day. Timing helps as well.

I shoot for packing in 70% of my daliy carbs during post WOD meals during which time those carbs are helping to open the pathways to your muscles so the protien can be driven home. Any meal other than post WOD with even moderate levels of carbs and you'll see this gater draggin his tail around. - RP

Alcohol Item (serving size)
Carbs (g)

Beer, regular (12 fl oz) 13g
Beer, light (12 fl oz) 4.5g
Wine, red (3.5 fl oz) 1.75g
Wine, rose (3.5 fl oz) 1.5
Wine, white (3.5 fl oz) 1g
Cider, dry (1 pint) 15g
Gin, Rum, Vodka, Whisky (1 fl oz) 0g
Sherry (2 fl oz) 3g
Port (2 fl oz) 6g
Guinness (1/2 pint) 4g

Spring Weather !!

On our way to record temps today. First tee will be crowded with the Thursday/Friday group, balls flying everywhere, RC droppin a red-ass on folks...a real shiz-talkin Chopper festival.



Roll out with this shirt on your back and expect a wide-berth from the gallery as you glide along.







If you haven't checked out Pandora...do so immediately !! Props to Logan Rut for the intro. Setup your own radio station by entering 1 artist or song and it only plays like music on that station, create as many different stations as you like. Technology is sweet.



Good weekend to all !! RP

Happy ?

We all experience and travel thru delicate times that require extra strength and determination in the face of adversity. While these challenges may be introduced by outside forces, often they're initiated by our own internal workings. The presentation of such challanges typically happens without notice so there we stand, situation squarely in front us and ready to act.

A friend gave me a copy of this quote a couple years back and it's been taped to my computer since.

"If you don't like something, change it. If you can't change it, change your attitude. Don't complain" - Maya Angelou

Good post and links from Dr. Eades on how to handle controllable factors or lack there of. If you're not already checking in with the good Dr. I'd suggest doing so.

HFCS (High Fructose Corn Shiz)

"This study appears to be based on outdated information of dubious significance," said Audrae Erickson, president of the Corn Refiners Association, in a statement. "Our industry has used mercury-free versions of the two re-agents mentioned in the study, hydrochloric acid and caustic soda, for several years. These mercury-free re-agents perform important functions, including adjusting pH balances." ......Washington Post link

Setting around the Shed this morning drinking a cup of KC's finest Roasterie and watching my friends on FNC. Heard this story about products containing High Fructose Corn Syrup (HFCS) made with mercury. I'm sure by now most people have seen that rediculous commercial sponsered by the Corn Refiners Assoc where 1 brother is convincing the other one that HFCS is not bad for you..."same nutritional value as sugar"... Great !!! That's wonderful news...hold on...what exactly is the nutritional value of sugar and why would I want to eat something equivalant that also contains traces of mercury?? Do yourself and family a big favor and get rid of that shit immediately. If products in your house contain sugar and HFCS, there's an alternative, you just need to read the labels. Remember the more processed, the more crap it contains. As Dr. Ashton a frequent guest on FNC says "Eat from the farm not the factory".

Enjoy the weekend, I'm off to watch to the 160lb. BAMF from Ensley Lane get his biznass done on the mat. RP