espn surfing shows us that a lil mma training helps dustin barca take on the big waves ... ... photo by joli / espn surfing

surfing magazine ran an interesting item on surfer extraordinaire clay marzo and his very unique dietary habits. want a sample?? ... for breakfast, clay ate an orange, an apple, cereal, a ham-and-cheese sandwich, a egg-and-cheese sandwich with ham, 2 hash browns, a McFlurry, an apple pie ... the list goes on.

3 days left to sign up for ryan murakoshi's october 3 nutritional seminar at fresno's crossfit-ftf saturday ...

thanks to kevin hughes for posting this video from fresno's crossfit-ftf's fight gone bad 4 saturday ...

brandon roy making that top 5 supastar push ...

congratulations go out to my man "the commish" erik lott, the crossfit-ftf crew & everybody nationwide who participated for the cause in fight gone bad 4 saturday. erik had the high score at crossfit-ftf with a 352.

chris paul in the morning ... ... photo by danny vega

chris bosh transitioning from summer mode to training camp time next week.

a message from crossfit-ftf in fresno about their big event saturday morning (september 26)--"fight gone bad IV": Hello from the FTF Staff! We are just about one week away from our awesome fundraiser for the Wounded Warrior project being hosted at CrossFit FTF!! We are on our way to reaching our goal of $5000 in revenue for the project!!! This is going to be an exciting event with a Silent Auction, Barbecue, Good Food, friends and of course an Incredible Workout!!! Come down and check it out from 9A to at least 1pm on Saturday September 26th (349 N. Minewawa, Clovis CA 93612 ... 559.322.4490). This is an awesome workout for an incredible cause. Even if you just come down to watch people participate in the event, come check it out and have a good time, drop off a donation and enjoy some food and tunes! Make an offer on the Silent Auction Items! Thre are some great ones in the Silent Auction. ALL PROCEEDS FROM THE 26TH GO TO THE WOUNDED WARRIOR FOUNDATION. If you would like to make a donation, please go to the following page: Make a Donation here! Search ...

to get the best rate, make sure you sign up for ryan murakoshi's october 3 nutritional seminar by september 26 ...

200/100s ... ryan murakoshi and the koshi fit wod for wednesday.

make sure your bengal cats are getting their crossfit workouts too--just like koru here on the vid ... (thanks truehoop)

jonathan chaimberg & espn give you a 20-minute metabolic workout, featuring rashad evans & amanda carrier ...

as y'all already know, we at fresno beach HIGHLY endorse KoshiFit.com, which is a website dedicated to improving the health and lifestyle of all those who cross our path. The best fitness advice, the best nutrition advice, and all the right combinations of both, to prepare you for not only reaching your fitness goals, but preparing you for and taking you past your unknown. make sure you get registered before the price increases september 27 ... and for those of you who want to get your koshi fit workout in friday, click here.

manmakers today!!! ... ryan murakoshi and the koshi fit wod for thursday.

bench & 7on7 ... ryan murakoshi and the koshi fit wod for wednesday.

as i talked about a week ago, i was doing a master cleanse under the supervision of supertrainer ryan murakoshi of koshi fit, our training guru here at fresno beach. well, i came off it last night with the best vegetable soup ever at sweet tomato's!!!!, lol ... so good to have real food again. just had the best salmon & broccoli & hummus today ... i'd have to say the master cleanse was a success for me because i got rid of a lot of toxins, lotta gunk and feel much better now. plus, i lost 12.8 pounds in 6 days so that was a nice bonus. ryan posted his daily accounts at koshi fit. you probably saw his diary thru saturday from our previous post, but here are his updates from sunday, monday, tuesday and wednesday. [update: after getting much vegetable soup in me and salmon and broccoli and hummus and food again, i gained 4 pounds after the cleanse ended. so in true count, i guess i lost 8.8 pounds in the 7 days.]

koshi fit's ryan murakoshi starts his master cleanse saturday august 27, but has already begun the preparatory process ... here ryan breaks down what the master cleanse entails, if you want to follow along. i'm gonna do it too ... so i'll keep y'all posted how everything goes. [update: here's ryan's friday post on the subject ... along with friday's workouts for beginners and intermediates. [update 2: here's the saturday update]

come work out for a good cause at crossfit-ftf's "fight gone bad IV" benefit in fresno september 29 ... as crossfit-ftf says: Proceeds raised from this event go to the Wounded Warrior Foundation and the Prostate Cancer Research Institute!!! Sign up now by using our participant link on the right side of our website!! Help us raise funds for an amazing cause. This event will be held at CrossFit-FTF on September 26th from 0900-1300 with a barbecue, some grub and lots and lots of fun. This is an OPEN event, open to all who want to donate to a good cause!!! here's the story of michael murphy, one of the reasons for this cause, as told by u.s. navy seal marcus luttrell on "eye to eye with katie couric" ... "Murph" - We Fight For Him even after he's gone. from Sportsgrants on Vimeo.

bench-bench-bench ... bench-bench ... ryan murakoshi and the koshi fit wod for beginners and intermediates.

6-foot-1 randy couture weighs in at 221.8 and then takes you thru part of two-a-day training for ufc 102 against antonio nogueira saturday ...

jump! jump! jump! ... ryan murakoshi and the koshi fit wod for beginners and intermediates.

it's 5k day!!!!! ... ryan murakoshi and the koshi fit wod for beginners and intermediates.

you already know we're the biggest fans of trainer extraordinaire ryan murakoshi ... but one thing we didn't tell ya--because we just found out ourselves--is that koshi coached the 1st, 2nd & 3rd-place finishers in the recent "2009 central valley greatest loser" competition ... i'm telling y'all, he's the best, from central cali and beyond. so make sure you do today's koshi fit workout of day (08.19.09) for beginners and intermediates.

espn the magazine had a cool "sweat spot" on san diego charger cornberback antonio cromartie & san francisco 49er defensive end kentwan balmer hitting strongman hill in the santa monica mountains in march ... ... photo by dale zanine / us presswire