This just in – San Diego W9 Workshop!

After a few weeks of planning, we've arrived at a San Diego, CA workshop location, date and time! While we talked to a few CrossFit affiliates about doing our gig in their spots, we finally settled on a super cool location - a fire house! Unfortunately, there is no pole for Dallas and I to slide down as part of our grand entrance. (I already asked.) Apparently the fire department feels that a pole poses too much of a risk and hazard. To the men and women who BATTLE BLAZING INFERNOS WITH … [Read more...]

Happy Birthday, Captain Tom


By Melissa Hartwig, who will always be an honorary member of Team Urban We call my Dad (Tom Urban) “Captain Tom” as a nod to the fact that he is an accredited Coast Guard Captain, and a retired fishing bum in the Florida Keys.  Saturday is my Dad’s birthday, and I wanted to use the occasion to share his story with our readers.  (Translation:  Today, I get to brag about my Dad.) My Dad has been an important source of information, advice and guidance throughout the years, even more so lately … [Read more...]

Whole9 takes over the internet

Well, maybe not the WHOLE internet.   But we are commandeering two hours of virtual real estate from the Athlete’s Forum to host the first ever web-based Whole9 Nutrition Workshop. Q: What is the Athlete’s Forum? A: The Athlete's Forum is a virtual space where knowledgeable owners, coaches, and athletes (presenters) can connect with those anxious to learn (attendees).   They provide a more interactive, convenient, and affordable option than other certifications and seminars. Q: I have no idea … [Read more...]

Conversations with a Vegetarian


In last week's post, we touched on some of the challenges associated with a recent set of workshops – talking “Paleo” principles to both meat-eaters and vegetarians at The Mat Yoga Studio in Richardson, TX.  If you’ve been reading our articles or have done your own Whole30 program, you know exactly why we believe grains, dairy and legumes make you less healthy.  However, as those food groups are often the very foundation of a vegetarian’s diet, relaying that material at a yoga studio doesn’t … [Read more...]

Nutritional Synergy: Robb Wolf + Whole9

syn·er·gy (sĭn'ər-jē) n. 1. The interaction of two or more agents or forces so that their combined effect is greater than the sum of their individual effects. 2. Cooperative interaction among groups that creates an enhanced combined effect. Fascinated by whiteboard diagrams of your small intestine?  Find yourself drawn to the sexy world of prostaglandins and transglutaminase?  Hoping to pick up more creative alternatives to curse words? (Fracken, smuck!) Today, the 9 Blog and are … [Read more...]

Coaching with empathy

We returned late last night from our trip to Richardson, TX, where we pulled off three nutrition workshops in two different locations. We first visited John Marshall and his crew over at CrossFit Richardson, and then talked to two different groups at Becky Strahan's The Mat Yoga Studio. The yoga workshops we conducted were by far the most challenging. Enter almost any CrossFit gym and you'll find that, "grains, soy and beans aren't actually healthy" is pretty old news. To a group of yogis, … [Read more...]

Food should make you healthy: Robb Wolf in review

“You can’t weigh, measure or proportion your way out of sh*tty food.”  -Robb Wolf Dallas and I spent last Sunday with our friend Robb Wolf… and about a hundred nutrition-minded exercise enthusiasts, gym owners, and athletic coaches.  We were all there for the inaugural Paleolithic Solutions Seminar, and to hear Robb’s fresh spin on the old CrossFit Nutrition “Certification”.   We were hoping for plenty of new, relevant, practical material – everything from cortisol to cancer, insulin to … [Read more...]

Release your e-brake

by Melissa Urban, creator of the famous Urban Approach To Squatting Heavier™ We are literally still on the plane, returning from our whirlwind fitness tour of northern California. We were able to cram a ton of good stuff into just two and a half days, hitting both Kelly Starrett’s Movement and Mobility seminar and Robb Wolf’s Paleolithic Solution seminar over the weekend. We’ll catch you up with all things Robb later this week, but as I sit here on the plane all crammed into an awkward typing … [Read more...]

Robb Wolf, new and improved

We're off to the Left Coast this morning, to get a sneak peek of Robb Wolf's new Paleolithic Solution Seminar. He's doing his first "invite only" gig at his Chico, CA gym (NorCal S&C) on Sunday, and we're heading out to preview his new material, expand our base of science-y nutrition goodness and review the event for our readers. Last time we spoke, we asked Robb what kind of stuff he planned to cover in his new-and-improved seminar. He replied, "It's going to be a significant departure from … [Read more...]

Whole30 Recipe Book: Mexi-salad with fresh guacamole


We've been on the road a ton, and that means making extra efforts when it comes to Eating Good Food.  When we travel, we pre-package travel meals in glass storage containers, pack coolers full of ice to keep foods fresh, shop for lunch at the nearest healthy food market, and order the best available meats, oils and vegetables for dinner.  It also means that when we get home, we put EXTRA effort into cooking high quality, high variety, fresh and balanced meals.  Hitting the grocery store as on … [Read more...]