Archive for December, 2010


Why is nutrition important? Why should you care what goes in your mouth every day?

Well, there is a long and a short answer to that question, I’ll start with the short version and if you have questions please ask (email me at

Let me overplay the car analogy for a bit. Would you put mouthwash in your gas tank? How about nail polish remover, beer, or to get extreme… pudding? No because you know that the car would not run well, if at all. Yet your body is really not that different, yet we eat what tastes good and can ignore what our body really needs. We need fuel and no fillers. This is especially true of elite athletes and people looking to maintain a healthy fitness condition. Thankfully the human body is forgiving and allows us to eat stuff like candy, soda pop, and pasta without any immediate side effects. This tolerance is probably the reason why most people don’t realize they need to eat better. Fast forward 40 years and now you can’t sleep well, tie your shoes easily, walk two flights of stairs quickly, regulate your insulin level, be seen in a bathing suit, and/or live a comfortable life because of strange medical issues.

Maybe the answer is pharmaceuticals, just pop some more pills that’ll fix everything. Your too stressed so just take Crapinol (TM). I don’t think so… look at the simple truth. You need more sleep, to eat better, exercise a lot more, and stop being depressed about how crappy life is. Turn that around at CrossFit Salem.

All our members get free nutritional education so they can make good decisions in everyday life. Most importantly we are a support network for healthy living, you can do this alone, but it’s ten times as hard and your more likely to slip back into old habits when nobody is looking (or caring).

Some great Paleo-ish snacks:

  • An apple with almond butter
  • Freeze a batch of mixed up banana and almond butter for a great frozen treat
  • Almonds with dried cranberries (great travel snack)
  • Really dark chocolate (go for 85% + cocoa)
  • Fruit that tastes great (pineapple, mango, kiwi, all of it)
  • Beef jerky (one of my fav’s… avoid anything with added sugar)
  • Coconut Water

Here are some great links for nutrition help: (is artificial sweetener bad?)

Bad and misleading links: (drink cool-aid and a multi-vitamin its the same!) (even the American Diabetes Association is jacked up, I guess the bread and candy lobbyists are too powerful).


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What to Expect at a WOD

New People!

Our classes typically run 1 hour with time for a warm up, technique drills and instruction, followed by a workout and a cool down activity. You can expect the workout of the day (WOD) to range from 10-30 minutes and sometimes it may even be shorter! CrossFit is very different from working out alone, you will be encouraged and congratulated by people you may not know (yet). You may see people with wildly different abilities and levels of fitness doing the same things with different amounts of weight. You can expect to be sore the next day, this is a good thing… it means you got a useful workout! We scale and modify all activities up or down to challenge you at your current level (yes you can do pull ups). You can also expect to meet some new people that all are searching for the same thing… increased functional fitness in a motivating and positive environment.


Visiting CrossFitters!

We love having crossfitters from other boxes stop in to WOD with us! If you travelling up or down I-5 stop in because we are about 3 minutes from there off HWY 22 (exit 253, go West). You have a couple options for payment: $15 drop in fee (or a punchcard for longer visits), or buy a shirt! We have an exceptional box and you will love the space and equipment options (and of course the amazing trainers). See you soon!

Pay for a Drop in!

Buy a shirt here!


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Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


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Contact Info

  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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