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Masters Athletes waiting to be called on.

The Masters Athlete

So you want to participate in the Crossfit Games in 2017. Well if you are a Master’s Athlete, you will need to finish in the Top 20 worldwide in these 4 workouts, over a 4 day time period.  This is after finishing the Crossfit Open (5 workouts over 5 weeks) in the Top 200 out of thousands of athletes. Oh and if you think your fitness is all that, the following workouts are for individuals 55 years and older.

Workout #1

Complete (20 minute time cap):

100 Dumbbell Snatches (35lbs for men, 20lbs for women)

80 Calorie Row

60 Bar Facing Burgees

40 Muscle Ups

Workout #2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 Toes To Bar

50 Double Unders

15 Squat Cleans (115lbs)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar

50 Double Unders

13 Squat Cleans (135lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar

50 Double Unders

11 Squat Cleans (155lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar

50 Double Unders

9 Squat Cleans (185lb)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar

50 Double Unders

7 Squat cleans (205lb)

Workout #3

Complete For Time:

21- Shoulder to Overhead (95lbs)

21- Chin Over Bar Pull-Ups

15- Shoulder to Overhead (95lbs)

15- Chin Over Bar Pull-ups

9 – Shoulder to Overhead (95lbs)

9- Chin Over Bar Pull-Ups

Workout #4

Complete 2 Rounds For Time:

10 Deadlifts (255lbs)

20 Handstand Push-Ups

30 Front Squats (75lbs)

These Master’s Athletes are amazing.  They have literally redefined the course of aging.  The key is to eat wholesome foods, constantly vary your workouts, learn new skills and not be afraid to fail time after time in acquiring the new skills.  This is all done consistently!



Goat Whey Decreases Inflammation

Food and Supplements are Information

Many of us use goat whey protein to support our fitness goals.  We want to build strength faster, recover more efficiently and not have all the digestive distress that comes along with so many other proteins. 

Sometimes we can forget that nothing we put in our body has a zero effect.  Meaning everything that goes in through our mouth is either promoting health, promoting health in one area and disease in another, or is simply promoting disease and dysfunction.  

Goat Whey More Than Just Protein

Thankfully, goat whey protein along with its amazing protein synthesis benefits, has also been shown to decrease inflammation in our intestines.  This is no small thing.  A 2016 study in the Journal of Dairy Science showed that in animal models, goat whey was as efficient as the inflammatory bowel disease medication sulfasalazine in preventing autoimmune induced inflammation in the large intestine. 

Food really is medicine and can have profound benefits beyond just the gym.

When researchers evaluated the intestinal lining they found that the goat whey had reduced inflammatory propagators such as cyclooxygenase-2, inducible nitric oxide synthase, and matrix metalloproteinase-9.  The goat whey had also increased the expression of the inflammation suppressing cytokine, suppressor of cytokine signaling-1.

Essentially, the goat whey was helping the immune system rebalance itself in a way that would be far more profitable for the body then autoimmunity.

Crohn’s and Ulcerative colitis patients everywhere can rejoice that they have a friend in goat whey protein.   Given how difficult these conditions are to treat and the malnutrition associated with them, this is a huge win.

To read the full journal article: Goat whey ameliorates intestinal inflammation


The Neutral Spine

Universal Principles of Movement: Part 1
The Neutral Spine

The neutral spine is the position of the spine where the orientation and relationships between the vertebrae are the same as when standing in normal anatomical position.
This position is universal to almost all of our movements. Whether you are at the bottom of a GHD sit up, at the midway point of a max deadlift or at the top of a press you should be in this neutral spine position.
Basically, if we were to take an x-ray of your spine from the side during these movements your vertebrae should be in the same position as if you took this same x-ray when you were standing upright.

Core Strength for a Neutral Spine

The ability to maintain this neutral spine through countless movements under resistance is directly related to core strength. Core strength has very little to do with a persons capacity to do sit-ups. When talking about strength or core stability when are mostly referring to the transverse abdominis, multifidus and pelvic floor muscles. These muscles when activated form the foundation for a neutral spine and optimal posture through fitness movements.

Why do we care if the spine is in neutral position anyway?

Maintaining a neutral spine keeps us in our most powerful position, while decreasing our risk of injury.  Without a neutral spine our discs and joints will be continually put into compromised positions.  This wear and tear overtime is what leads to disc bulge, arthritis and general muscular imbalance.

The Neck is part of the Spine

Don’t forget! Your neck is part of your spine too and should maintain a neutral position whenever possible. We don’t want to have our neck cockeyed looking up at the ceiling when performing squats.

- Jeff Vale

Noah and Ashleigh working through the partner run at the Crossfit Games.

Universal Principles of Movement

As humans we put our bodies through a wide array of tasks and positions throughout any given day. We need to be prepared for that and for 99% of us, excelling in life is why we engage in fitness.

In order to ward off injury in life and fitness, it is vital that our training reflects this wide array of tasks. Interestingly enough, however, within that wide array of tasks there are certain principles of movement that are consistent throughout almost all of our movements. These, I like to call Universal Principles of Movement. Practicing these universal principles of movement, until they become second nature allows us to perform numerous tasks with extreme confidence.

Over the next few posts we’ll be covering some of them. If you have any question, please comment below. – Jeff

The Health-Performance Continuum

Make it simple and save cash in the process.

This is exactly why Elite Fuel was created. Athletes who were also patients didn’t want to take 5, 6, 7, 8 different bottles from different companies, bought at different places to maximize their performance needs. They also didn’t want to spend the $250 a month to get all these supplements at doses required to make a difference. Not to mention finding theses different products without food coloring, synthetic sweeteners, loads of caffeine, fillers, and carcinogenic agents was nearly impossible.

Performance without the hassle

Is Magnesium beneficial in the process of maximizing fitness? Yes.
Is Ribose beneficial for energy transfer within heart and skeletal muscle tissue to maximize fitness? Yes.
Is Creatine beneficial for energy production in muscles tissue to maximize fitness? Yes.
Is Beta Alanine beneficial for decreasing muscle acidity to maximize fitness? Yes.
Is Taurine beneficial for maximizing heart fitness? Yes.
Is CoQ10 beneficial for creating more energy for more fitness? Yes.
Is Quercitin beneficial for creating more mitochondria and helping the brain overcome fitness barriers? Yes.
Are BCAAs beneficial for decreasing catabolism and increasing anabolism of muscle to maximize our fitness experience? Yes.
Is NAC beneficial in promotion of cellular detoxification and muscle recovery to maximize fitness? Yes.
Are methyl-B12 and 5-MTHF beneficial vitamins in helping the body recover and repair muscle and nerve tissue to maximize fitness? Yes.

Can all these vitamins and nutrients benefit me outside of the fitness arena?

Yes! The more efficiently the body creates energy, the more consistently DNA will be repaired perfectly and the bodies ability to adapt to life will happen without a hitch.

We don’t recommend taking supplements or eating food that doesn’t have both Health and Fitness Performance benefits. If we are not getting long term health benefits from our supplementation then we are setting ourselves up for catastrophe and the elimination of both our hard earned fitness and longevity.

Can we get all these nutrients in ONE synergistic formula?

Yes! Elite Fuel is the standard. If you haven’t given it a go yet, you are missing out on a significant opportunity. 

If you have any questions, feel free to email:, comment below or catch us on social media @elitefuel.


10 Reasons You Want Goat Whey

Goat Whey protein is truly a health and performance enhancer.   

1)  Goat Whey has the highest biological value of any natural food source, including cow sourced whey. Activ Goat Whey’s biological value is 104!!! This means that Activ Goat Whey is extremely digestible and absorbable. The protein you drink is the protein you keep.

2) Goat Whey is the most digestible whey protein on the planet.

3) Goat Whey has the highest concentration of branched chain amino acid (BCAAs) found any natural food source.

4) Goat Whey when ingested forms a very soft bolus (ball) that is digested with ease in the stomach and small intestine. In contrast, cow based protein forms a rock-like curd.

5) Goat Whey is hypoallergenic. So you can say see you later to the days of gas, bloating, diarrhea and microflora disturbance.

6) Goat Whey is a complete protein with the optimal levels and ratios of amino acids to support muscle growth, immunity and muscle recovery.

7) Activ Whey comes from goats that are grassfed and pasture raised without the use of any pesticides or fertilizers.

8) Activ Whey is Non-GMO, with ZERO added hormones, steroids or antibiotics.

9) Activ Whey contains naturally occurring immunoglobulins and growth factors.

10) Activ Whey has Zero artificial anything, which of course would be hazardous to optimal health!

When we give our bodies the best performance nutrition has to offer, it responds in like manner with NEXT-level performance.

Vitamin E Help or Hurt?


Two different forms of Vitamin E

Vitamin E no doubt is a necessary and desirable part of your nutritional regimen. However, it should be noted that there are two different forms used in supplements. One our body’s love and the other causes a train wreck of DNA damage.

The two different types of vitamin E are called isomers. Isomers are molecules with the same chemical formula but different chemical structures.  The synthetic isomer of Vitamin E is called Dl-alpha-tocopherol acetate.

The synthetic Dl-alpha tocopherol is a byproduct of petrochemical dependent manufacturing. The naturally source vitamin E is called D-alpha-tocopherol and can be found in seeds, nuts, wheat germ, spinach and many other whole foods. As you can see the general consumer looking for the antioxidants support of vitamin E could and does easily look right over that subtle “l” after the “D.”

Synthetic Vitamin E Hurts

Following is a list of conclusions from different studies related to Dl-alpha-tocopherol. Essentially what you are going to find is that all the negative publicity towards Vitamin E if related to the synthetic Dl- form. Hopefully, this will help you make an educated decision and separate the hype from the help!

Dl-alpha-tocopherol acetate is less effective and less bioavailable than the natural form of vitamin E.

Dl-alpha-tocopherol acetate is a synthetic and inferior form of vitamin E.

Dl-alpha-tocopherol acetate is associated with increased risk for pneumonia in smokers.

Dl-alpha-tocopherol acetate supplementation is associated with an increase in ornithine decarboxylase activity, a marker for gastric carcinogenesis.

Dl-alpha-tocopherol acetate supplementation is associated with increased mortality in pancreatic cancer patients.

Dl-alpha-tocopherol acetate is associated with an increased incidence of hemorrhagic stroke.

Dl-alpha-tocopherol acetate does not reduce the progression of atherosclerosis in healthy individuals.

Dl-alpha-tocopherol acetate does not protect against chemotherapy-induced chromosome damage and reduces the level of plasma gamma tocopherol.

Dl-alpha-tocopherol acetate does not appears to normalize intercellular adhesion molecule-1 and antibodies to oxidized LDL in chronic smokers.

High dose dl-alpha-tocopherol acetate is detrimental to beta-carotene levels and doese not reduce oxidative stress in intensely exercised horses.

Dl-alpha-tocopheryl may contribute to DNA damage in the liver.

Dl-alpha-tocopheryl acetate may have a toxic effect on erythroctyes exposed to oxidizing drugs.

Dl-alpha (synthetic) behaves quite differently on gene transcription in mouse T lymphocytes than does the d-alpha tocopherol (natural) form of vitamin E.

The acetate form of vitamin E, dl-alpha-tocopherol acetate, enhances the development of UV-B radiation induced skin cancer.

Naturally Sourced Vitamin E Helps

Now how about looking at a few of the positive benefits of naturally sourced Vitamin E.

  • Acts as powerful antioxidant
  • Helps recycle the mother of all antioxidants, glutathione
  • Helps relieve skin inflammation post sunburn
  • Decreases fibrosis caused by radiation and autoimmune disease
  • Improves liver disease caused by excess alcohol
  • May decrease risk of Parkinson’s disease
  • Decreases bleeding in the skull of premature infants
  • Aids in muscle performance and strength gains in elderly
  • Slows memory loss in Alzheimer’s

We are not recommending anybody start supplementing with vitamin E, but if you are please be sure to check your label and make sure it is d-alpha-tocopherol and not Dl-alpha-tocopherol!  But don’t stop there.  Make sure there is also mixed tocopherols and tocotrienols in your vitamin E supplement to get the full spectrum of benefits.

Nutrients for Performance and Recovery

The 2015 Crossfit Open season is in full swing.  People all over the world are putting up unreal acts of fitness.  Athletes are destroying their scores in identical workouts from one year ago.  It is so inspiring.  One thing we have noticed amongst all these amazing feats in following so many athletes in gyms and through social media is that very few are actually aware of how to fuel their bodies optimally.  Being able to punch out just one more rep can easily be the difference between 100-1000 spaces on the leaderboard.  We hope to enable each athlete who desires to reach their peak performance capabilities to have that opportunity. 

In order to max out our performance, nutrition and quality supplementation must be equally a valued in our preparation as our daily WODs.

Check out this Podcast with Mike Mutzel, Msc of High Intensity Health reviewing and explaining Key Nutrients to Increase Performance and Recovery.

Top Nutrients To Increas Fat Loss and Muscle Growth

What Kind of Vitamin B12 Should I take?

What B12 are you using?

More than likely you are using Cyanocobalamin (Cyanide + B12). Cyanocobalamin is the most commonly supplemented form of vitamin B12. The interesting thing is that you will at no point find this type of B12 in nature or in your body. Countless supplement companies throw around claims about how natural their supplements are, when in fact they are not natural at all. The word “natural” on a label essentially means nothing. Go ahead check your B12 containing supplements, let’s see what kind you are pumping into your body.

Most people are familiar with cyanide as a poisonous substance; in fact cyanide is thought to be a primary chemical considered by those with terrorist intentions. When a person ingests cyanocobalamin they must detox the cyanide portion via the liver with the help of your master antioxidant glutathione. Doesn’t this sound odd? You are putting something into your body that is supposed to help you, yet it causes more work and unneeded stress on your liver. Glutathione is already hard enough to come by, please do not waste it by forcing it to be use ridding your body of the byproducts of your supplements and energy drinks.

What kind of B12 should you be using?

Methylcobalamin (Methyl group + B12) the most active form of B12 seems to be better absorbed and retained in our tissues in higher amounts than the synthetic cyanocobalamin. Methylcobalamin is used much more efficiently by the liver, brain and nervous system. When thinking about supporting your nervous system, methylcobalamin should be your first stop. Methylcobalamin is also very important in the metabolism of the inflammatory protein homocysteine. If homocysteine is not kept in check diabetes and cardiovascular disease risk significantly increases. The methyl group that is attached to B12 is very important in the process of detoxification in the liver. Many people do not do a good job when it comes to methylation and this can lead to brain fog, fatigue, toxin build up, headaches, and decreased athletic performance. Methylcobalamin can help with this.

Adenosylcobalamin (dibencozide) is a naturally occurring form of vitamin B12 that also supports the nervous system and detoxification. But for athletes it has a particularly beneficial role in supporting branched chain amino acid (BCAA) metabolism and utilization as an energy source in the Kreb’s cycle. The Kreb’s cycle is a major player in ATP production, the currency by which all human movement is enabled.

In case you do get acute cyanide poisoning you would do well to consume 5-20grams of Hydroxocobalamin. Hydroxocobalamin is another naturally occurring type of vitamin B12 that also plays a large roll in energy production and detoxification. A report published in the American Journal of Emergency Medicine in 2007 showed a 71% patient survival rate after treatment with hydroxocobalamin after cyanide poisoning. It is now recommended as first line therapy for cyanide poisoning.

Elite Fuel contains both Methylcobalmin and Adenosylcobalmin. Elite Fuel is about enhancing performance in the midst of optimizing health for the long term. Accept no substitutes!


Glutathione for Recovery and Youthfulness

N-acetyl cysteine is an unheralded amino acid when it comes to athletic performance and keeping over worked cells happy. From an athlete’s point of view, there are few things as important as recovering quickly after intense activity and staying healthy leading up to an event. During acute and chronic high intensity activity the skeletal and heart muscle increase their utilization of your “master” antioxidant, known as glutathione. N-acetyl cysteine (NAC) is the rate limiting substrate in glutathione production. Most people have an abundance of glutamine and glycine the other two amino acids needed for glutathione production but NAC is depleted quickly.

Oral NAC can increase cellular glutathione levels between 30-40%. Considering that glutathione delays muscular fatigue induced by oxygen free radicals during strenuous muscular contraction, it is best to keep glutathione levels at their threshold. Another important part of the glutathione picture is its immune enhancing properties. After prolonged intense exercise the number of white blood cells called lymphocytes in the blood decreases and natural killer cell function is suppressed making the body more susceptible to viral and bacterial assault. Keeping glutathione levels optimized enables a sickness free competitive season.

Many athletes have poor dietary habits or do not supplement in a way that meets the demands they are placing on their body. This can cause antioxidant adaptation failure. Basically, instead of growing younger with the increased VO2 max and muscle mass gains from their years of heavy labor, they are aging more quickly. How terrible would it be to put in insane amounts of physical activity, pushing your body to the edge on most workouts and take a snap shot of your tissues a year later and find out you actually aged faster than the person who just twiddled on the elliptical machine for 30 minutes three times per week? Maintaining optimal antioxidant status permits adaptation to occur and gains to be continually made without the sacrifice of overall health in the process.

This is why it is so vital to get in a rainbow of colors throughout your meals each day, to enable adaptation in the antioxidant system. Second, supplement optimally in a way that meets the demand put on your body. High intensity exercise or long duration moderate exercise causes a massive amount of oxidation. This has to happen otherwise your body would not be creating the fuel for you to perform and to make gains. So if you are not the type to be content with your current fitness status and truly want to see where your body can take you, then you MUST consider your fuel!

A study of the Canadian cycling team showed that the average athlete had a blood glutathione level depression in the range of 40%. Upon optimizing glutathione levels, the athletes were able to improve performance between 1-3%. At first glance, these numbers seem meaningless; I mean what is a 3% gain in performance really going to get you. Well if you are an Olympic athlete just a 1% increase in performance is the difference between a gold medal and sixth place. That is huge. One athlete sees doors open for him/her at every turn and the other likely falls into obscurity dreaming about what could have been. Yes, all because of 1%.