SOC Michael A. Sayer; Class 208 -- 11 November 1971 -- 15 January 2012

On Thursday, I learned a teammate had passed.  Former Navy SEAL, Mike “Spyder” Sayer, passed from only a few weeks long, but brave fight with brain cancer.  Mike was as good as they get.  I worked with Mike during one of the best times in my career in one of the worst places in the world.

Our nation has lost an asset, we have lost a brother.
You’re missed Bro,
-t.

Posted on Fallen Navy Seals Facebook in honor of Mike.

SOC Michael A. Sayer;  Class 208
11 November 1971 -- 15 January 2012
It is with great sadness we announce the passing of Michael Allen Sayer. Mike peacefully passed away Sunday night after courageously battling a malignant tumor of the brain.

Mike entered the Navy in June 1993 as an Intelligence Specialist and served on the USS Carl Vinson for four years prior to attending BUD/S. Following graduation with Class 208, Mike served with SEAL Team EIGHT, Naval Special Warfare Group TWO Training Detachment and SEAL Team EIGHTEEN before beginning a career as Deputy Chief of Readiness and Training, Kennedy Irregular Warfare Center, Office of Naval Intelligence.

Mike is survived by his wife Robbyn and children Elizabeth (age 11), Lauren (age and Luke (age 2); his parents Dr. Dave and Jeanne Sayer of Lansing, Michigan; his brothers Jim Sayer of Dayton, Ohio, Jon Sayer of Eaton Rapids, Michigan and Adam Sayer of Lansing, Michigan; his sisters Beth Monroe of Charlotte, Michigan, Jessica Berry of Lansing, Michigan, Rebekah Schafer of Ostego, Michigan and Rachel DePauw of Lansing, Michigan; his Teammates, loving relatives and friends.

Visitation with the family will be held from 5:00 to 8:30 p.m. on Monday, 23 January at the Miller Funeral Home, 3200 Golansky Blvd., Woodbridge, Virginia 22192.

Burial will take place at Arlington National Cemetery on Thursday, 26 January at 2 p.m.  Uniform is dress blues w/ribbons.  Honor Guard will be provided by Naval District Washington.

Memorial Services will be held at 11:00 a.m. to noon on Saturday, 28 January at the Christ Chapel, 13909 Smoketown Rd., Woodbridge, Virginia 22191. This will be a joint Naval Special Warfare and Kennedy Irregular Warfare Center memorial service.  Uniform is dress blues w/ribbons.  Color Guard will be provided by Naval District Washington.  There will be a reception after the service at the church.

In lieu of flowers, donations can be made to the Michael A. Sayer Memorial Fund; C/O Navy Federal Credit Union (NFCU) Access #6272038 P.O. Box 3100, Merrifield, Virginia 22119.
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Aaron Slater demonstrates excellent form and depth on the Zurcher Squat. Hips below parallel, knees out, weight through heels, torso upright and bar tight to his body.

Crossfit

For time…
100 Thrusters (95/65)
* 5 Burpees EMOM

Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW. Cost: $50.00 Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events.  Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.
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Whitney Ross Podcast with Jimmy Moore
This Friday the 27th at 8am our own Whitney Ross will be on Low-Carb Conversations with Jimmy Moore. Whitney has reversed her Multiple Sclerosis through a life style change of adopting the Paleo Diet and following the Crossfit Wilmington exercise program as well as starting up the blog nutrisclerosis.com. They will discuss her success along with current topics in the field of proper nutrition and exercise.
To listen to the podcast go to www.lowcarbconversations.com.
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What did you have for Breakfast?
A poll conducted by ABC News found 31% of Americans have cold cereal for breakfast each morning. Many have toast, a bagel, a biscuit or other bread product.  40% obtained their breakfast meal from a fast food restaurant.  Of the 18-54 year olds polled, only 54% of them even ate breakfast.  Over half those polled said they have eaten pizza for the “most important” meal of the day.  If polled, I’d guess the percent of those who know how unhealthy these breakfast habits are is around 98-99%.

The only improvement to American’s diet is more people have coffee instead of juice than did 20 years ago.  But is that an improvement?  Fruit juices’ high sugar content (natural or not) and added preservatives negate the benefits of the vitamins they contain.  It renders them nearly as unhealthy as Sodas. If the coffee America is drinking was black coffee, the answer would be yes.   However, most Americans stop by Starbucks and order some “fru fru” bulls**t drinks with a bit of coffee in them.  Take a look at the nutrition fact of this popular Starbucks sipper.

I get many questions on the Paleo Diet…  most common is  ”so what can eat for breakfast?”.  The answer:  Meat, Nuts, and Avocado.   If you’re breakfast is postworkout (PWO), you can add 5-10 berries (blue, rasp, or black)  to that. Yes, that is five to ten berries.  You don’t need handfuls of berries.  They contain fructose (sugars in fruit) and elevate insulin.
   

A high protein, moderate fat diet elicits very little insulin response and regulates blood sugar well into the day.  This will help keep your brain working at capacity and allow you to focus.  Add fish oil to it (you should already be taking it) and you’ll be more focused throughout the morning and into the day.

Rotate the meats and nuts so you’re having something different each day.  One day you can have 4-6 oz of chicken and and 1/2 cup walnuts, the next have a 5oz burger patty with half an avocado.  The variations and combinations are obviously not endless.  That’s a complaint I get about the Paleo Diet…  that the food is boring.  While that may be even more so with this breakfast plan, but gets big points for being easy to prepare and convenient to eat on the go.  Coffee and (unsweet!)tea are good with breakfast.  Just be easy on adding sugar/sweetener  and cream.  Adding none would be best.  Have no juices, V8, milk or other high carb drinks.  That goes for all meals, not just breakfast.
-t.

Crossfit

The Zurcher Squat
 

Zurcher Squat 5-5-5-5
Bench Press 75% x 10 reps/ 85% x 2 sets x 5 reps/ 95% x 2 sets x 2 reps

AMRAP in 6 minutes of…
Box Jumps
Hand release Push-ups
C2B Pull-ups
* The first round you perform 2 reps of each exercise. Increase your reps by two each round…2-4-6-8-10 and so on.

Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW. Cost: $50.00 Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events.  Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.
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Whitney R. Success Story and Podcast with Jimmy Moore
This Friday the 27th at 8am our own Whitney R. will be on Low-Carb Conversations with Jimmy Moore. Whitney has reversed her Multiple Sclerosis through a life style change of adopting the Paleo Diet and following the Crossfit Wilmington exercise program as well as starting up the blog nutrisclerosis.com. They will discuss her success along with current topics in the field of proper nutrition and exercise.
To listen to the podcast go to www.lowcarbconversations.com.

“Thanks so much for the support CFW gives me. In the beginning I was not only fat but the honey badger in me was honed. Eating paleo has just as much a mental effect as a physical effect. Under those layers of fat it was almost impossible for me to be kind and have any semblance of a good attitude. I was depressed and miserable and wanted everyone to be there with me. The effort Taylor put in to  getting me to CFW was superhuman. She knew it was the place I needed but getting me there was like getting blood from a stone. I’ll forever be in her debt. Also, imagine the hell that is Kashi Good Friends cereal every morning for breakfast and then spending hours on a treadmill with horrible results. Very frustrating! I love you guys forever and I thank you every day! I was diagnosed with MS going on 5 years ago and have been symptom free for about 2 years. And I have no bones about saying it is ALL due to CFW, the instructors, support system and information provided there.”
-Whitney Ross

Whitney before CFW and Paleo

Whitney today, over 2 years into her lifestyle reversal

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Crossfit

Myofascial Releases- Posterior Chain

3 x Max hang on the pull-up bar for time
40 Knees to Elbows (2/1/2/1)
40 Back Extensions (2/1/2/1)

POSE Running Clinic is SOLD OUT!
Congratulations in advance on those attending.  You are in for a treat.

Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW. Cost: $50.00 Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events.  Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.
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Jan-Michael is down 15 lbs and experienced substantial increases in strength in only 4 months at CFW. Congratulations and thanks for allowing us to be part of the process JM!

“I had been trying to lose weight for the last seven years with no luck. Since joining Crossfit Wilmington four months ago I have made great strides with improved overall fitness and have lost 15 lbs by following the Paleo Diet”

Jan-Michael

Crossfit

Push Press 5-5-5-5
Clean Grip High Pull 5-5-5
Weighted Pull-ups 5-3-2-2-2

EMOM- Every Minute on the Minute
Sandbag Clean to 1 Lunge right/1 lunge left (40/60)
*Add 1 rep every minute until you cannot complete the required number of reps in a minute

In subplementum.
4 x 400m Sprint
* Rest= double the time it takes to run each 400m

Step up for Soldiers 5 K Mud Run -- April 14 2012
Step up for Soldiers is hosting a mud run on April 14 2012.  There will be 14 obstacles set up across the 5k course. Participants may enter as individuals or in teams of four.  Step up for Soldiers is a non profit organization that supports returning military with loss of limb and mobility issues as well as assisting the families of the injured. For more info about the event and registration click here.

POSE Running Clinic with Ed Bugarin — POSE Level III Running Coach
This Sunday January 29th 12 pm. The Clinic is expected to last 4 hours and the available spots are limited.
Cost is $100.00. This includes a CD with your pre and post videos.
Sign up and deposit of $50 are required. Make checks to  CrossFit Wilmington.

Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW. Cost: $50.00
Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events.  Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.

John Skidmore Deadlifts 405 for 2 sets of 2

Crossfit

Shoulder Press 75% x 10 reps/ 85% x 5 reps x 2 sets/ 95% x 2 reps x 2 sets
* rest 3 minutes between sets
Weighted Dips 5-5-5-5 (3/1/x/1)

10 rounds for time of…
30 Double Unders
50m Sprints
*rest 1 minute between rounds

In subplementum
50 Sandbag Get-up/ Get-downs for time (60/40)

CrossFit Wilmington is the best gym…  in Greensboro!  
On Saturday, CFW’s crew traveled to CrossFit Greensboro to compete in the The Garage Games’  War of the WODs.  John Z. took first place.  Ben S. secured 3rd, Cody 6th, and Amanda W. nailed down 6th.  Congratulations John Z and all our competitors.
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It is still the time of year when people are joining a gym.  If you or someone you know is considering which CrossFit Affiliate in Wilmington to become a part of, read“How to Choose a CrossFit In Wilmington”.
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POSE Running Clinic with Ed Bugarin — POSE Level III Running Coach
This Sunday January 29th 12 pm. The Clinic is expected to last 4 hours and the available spots are limited.
Cost is $100.00. This includes a CD with your pre and post videos.
Sign up and deposit of $50 are required. Make checks to  CrossFit Wilmington.

Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW. Cost: $50.00
Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events.  Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.

The Paleo Diet made easy... er.

Paleo Diet FlowChart copyright Nicole Voelske

Crossfit

Deadlift   75% x 10 reps /85% x 5 reps x 2 sets /95%  x 2 reps x 2 sets
- Rest 3 minutes between sets
Weighted GHD Sit-ups 10-10-10-10

4 rounds for time…
6 Wallball  (14/10)
10 KB swings (24/16)
* Goal is to hit the ceiling with the wallball. Obviously this will not be accomplished, but you are trying to maximize the explosive capacity of this exercise!

In subplementum
10 rounds of…
5 Pistols left
5 Pistols right
1 minute rest between each round