Jan 28 2012

Teams of 2

1/28/12

 

 

Make you reps count, we're watching

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Fitness Lonnie and Reebok

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Weekend Schedule:

Saturday:

9:30- Kids and Endurance

10:00- Class

11:00- Competition Class

Sunday:

10 and 11: Open Gym

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Schedule Annoucement:

  • Starting February 2nd there will now be classes at 5 am on Tuesday and Thursday.  This will be a TRIAL period for 1 month, so if you want this class to stick around, then come to this class!
  • The noon classes on Tuesdays and Thursdays are still in their TRIAL phase, but we need more participants to keep these classes running.
  • CrossFit Kids:  What are the dates for your February Break? We might try to get 4 classes in during the week if we have interest.

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Joint Mobility and Warm Up

WOD

Part A:

10 min Goat Work
Part B:
Teams of 2
1 male/1 female
Complete the following 3x
30 wall balls
10 hspu
30 box jumps
10 burpees pull ups
This workout is to be complete stadium style.  One partner starts on Wallballs the other on HSPU, partners must complete their exercise and wait for the other parter to complete theirs before moving to the next exercise.  Once three rounds are done the workout is over, 20  min time cap.
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Competitors:
A: WOD from above
B: Endurance WOD
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Endurance 
SD/comp: 1000m row, 3 min rest then 2x 500 m row or run with 90s rest
MD / LD: 2000m row, 3 min rest then 2x 1000m row or run with 90s rest.

Jan 27 2012

Press

1/27/12

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Weekend Schedule:

Saturday:

9:30- Kids and Endurance

10:00- Class

11:00- Competition Class

Sunday:

10 and 11: Open Gym

___________________________________

Schedule Annoucement:

  • Starting February 2nd there will now be classes at 5 am on Tuesday and Thursday.  This will be a TRIAL period for 1 month, so if you want this class to stick around, then come to this class!
  • The noon classes on Tuesdays and Thursdays are still in their TRIAL phase, but we need more participants to keep these classes running.
  • CrossFit Kids:  What are the dates for your February Break? We might try to get 4 classes in during the week if we have interest.

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School Lunch Proposals Set Off a Dispute

By 

http://www.nytimes.com/2011/11/02/us/school-lunch-proposals-set-off-a-dispute.html?pagewanted=2&ref=nutrition

WASHINGTON — The government has some thoughts on how to make the federally financed school lunch program more nutritious: A quarter-cup of tomato paste on pizza will no longer be considered a vegetable. Cut back on potatoes and add more fresh peaches, apples, spinach and broccoli. And hold the salt.

The proposed changes — the first in 15 years to the $11 billion school-lunch program — are meant to reduce rising childhood obesity, Agriculture Department officials say. Food companies including Coca-Cola, Del Monte Foods and the makers of frozen pizza and French fries have a huge stake in the new guidelines and many argue that it would raise the cost of meals and call for food that too many children just will not eat.

With some nutrition experts rallying to the Obama administration’s side, the battle is shaping up as a contentious and complicated fight involving lawmakers from farm states and large low-income urban areas that rely on the program, which fed some 30 million children last year with free or subsidized meals. Food companies have spent more than $5.6 million so far lobbying against the proposed rules.

A group of farm-state senators have already succeeded in blocking an Agriculture Department plan to limit the amount of starchy foods in school meals, and are now hoping to win a larger victory. The group includes Senator Mark Udall, a  Colorado Democrat, and Senator Susan Collins, Republican of Maine, who once worked picking potatoes and led the opposition to the new starch rules last month.

A third of American children are obese or overweight, according to the government, and roughly 40 percent of the calories they eat are consumed in the school lunch period. Nutrition experts say if the nation wants to make progress on the obesity crisis among children, what they eat at lunchtime has to be addressed.

The Agriculture Department said the proposed rules would add about $6.8 billion over the next five years, about 14 cents to the cost of a school lunch. But, “our proposed rule will improve the health and nutrition of our children and is based on sound science,” Kevin Concannon, an Agriculture Department under secretary, said in a statement.

Nutritionists like Marion Nestle, a professor at New York University and the author of “Food Politics,” called the proposed guidelines long overdue. “Schools are supposed to set an example of many values of society, and one of them ought to be eating well,” Ms. Nestle said. “It’s unfortunate that the food industry is putting profits before the health of children.”

According to a Harvard School of Public Health study, published this year in The New England Journal of Medicine, starchy carbohydrates like those in potatoes are responsible for many of the nation’s health problems, including obesity, diabetes, hypertension and heart disease. French fries and potato chips are the worst uses of the potato, but even boiled potatoes contribute to weight gain, the study found.

“And kids in school are getting the full brunt of that in their potato-rich diets,” said Walter Willett, chairman of the nutrition department at the Harvard School of Public Health. “While potatoes do have important nutrients, the nutrients can be found in other foods.”

The food industry agrees that eating more fruits and vegetables and reducing salt is a good thing. It says it has developed healthier foods over time to make school lunches more nutritious. But they say the government’s proposals go too far too quickly.

The National Potato Council, for example, said the proposal to offer fewer weekly servings of potatoes in favor of other vegetables and fruits was overly restrictive. “Everyone thinks that the only thing kids eat in school are French fries,” said John Keeling, the council’s executive vice president and chief executive. “But 90 percent of the potatoes served in schools are baked, boiled or mashed.”

Mr. Keeling said potatoes provided many of the nutrients like potassium and fiber that the Agriculture Department recommends and that limiting potatoes would increase the cost of meals. “Ninety percent of kids aren’t getting enough of the nutrients they need or the vegetables they need. It doesn’t make sense to tell them to eat less,” Mr. Keeling said. Besides, he added, children will actually eat potatoes as opposed to some other vegetables.

Leah Schmidt, director of nutrition services for Hickman Mills C-1 Schools in Kansas City, Mo., said children would eat other vegetables if they were cooked and seasoned to children’s tastes. “But there is no denying kids will eat potatoes,” she said. “They are popular.”

The American Frozen Food Institute said it was particularly concerned that the new guidelines would overly restrict sodium levels and greatly increase portions of tomato paste to qualify as a vegetable serving. Schools would not be able to serve popular tomato products like salsa and spaghetti sauce unless the portions greatly exceeded one-quarter cup to count as a helping of vegetables. Corey Henry, a spokesman for the institute, called the tomato paste rules ridiculous. “You would basically render a pizza inedible if you had to put that much sauce on it to meet the new standards, and pizza is a big part of school lunches,” Mr. Henry said.

The government’s proposal echoes an uproar 30 years ago when the Reagan administration proposed saving money on the school lunch program by making a serving of ketchup a vegetable instead of a condiment. The idea was widely mocked and was never put in place.

The industry’s arguments have been persuasive, especially to lawmakers from agricultural states or from districts with a large number of low-income students. Senator Amy Klobuchar, Democrat of Minnesota, largely echoed the industry’s arguments in a letter last June that asked the Agriculture Department to reconsider its recommendations on the timeframe for reducing sodium and the tomato paste rules.

Schools that serve more than 60 percent of their lunches for free or reduced prices are reimbursed $2.79 per meal by the federal government. Members of the Congressional Black Caucus worry that that might not be enough to cover the additional cost of preparing healthier meals in low-income districts.

The House has passed a bill directing the Agriculture Department to basically start over with a new proposal while the Senate has restricted the department from cutting back on potatoes.

“This whole fight obscures the fact that the U.S.D.A.’s proposal is about helping kids eat a wide variety of vegetable and make lunches overall healthier,” said Margo G. Wootan, director of nutrition policy at the Center for Science in the Public Interest, a nonprofit research group. “It’s about our children’s health. I think that point has long since been lost.”

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Joint Mobility and Warm Up

WOD

Part A:

Press: 5x 45/55/65%

Part B:

10 Push Jerk 155/115

20 ring dips

30 Squat Cleans 155/115

20 ring dips

10 Push Jerk 155/115

 

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Competitors:

A: Same as above

B: WOD from above

C: 50 ring dips for time


Jan 26 2012

21-15-9

1/26/12

___________________________________

Schedule Annoucement:

  • Starting February 2nd there will now be classes at 5 am on Tuesday and Thursday.  This will be a TRIAL period for 1 month, so if you want this class to stick around, then come to this class!
  • The noon classes on Tuesdays and Thursdays are still in their TRIAL phase, but we need more participants to keep these classes running.
  • CrossFit Kids:  What are the dates for your February Break? We might try to get 4 classes in during the week if we have interest.

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Sweet Potato Recovery Bar

Today, instead of staying home to post the next meal plan, I enjoyed the beautiful Midwest weather with my children, sister, and nieces. I will get the next meal plan out there soon, but in the meantime, here’s a special treat for you to try. This one’s been in the works for a while. Now, after many iterations and modifications, I present to you my very own Sweet Potato Recovery Bar!

The paleo diet, for many, means using nuts, nut butters, and nut flours as replacements for foods we’ve been used to eating. I love nuts, but I know not everyone likes them, others have nut allergies, and some limit nut consumption to cut weight. Heather Bergeron, from CrossFit New England, recently challenged me to create a nut-free paleo bar. This bar is perfect to help with your post-workout recovery, a great snack to send to school with your kids, and a good option to grab for breakfast on the go. The bar itself contains only a touch of applesauce and some dates for sweetness. You can play around with the amount of coconut oil you use until you find the consistency that’s right for you; I prefer it with a full cup.

For the kids (they’re a good excuse, anyway), you can add a little dark chocolate to increase the appeal. But for a no-cheat bar, leave it off…you won’t be disappointed! You could actually pour this batter into a paleo pie shell and call it sweet potato pie. Or, substitute canned pumpkin for the sweet potato for a traditional Thanksgiving treat.

Thanks to my family, my CrossFit Freedom pals, and Heather, for recipe and taste testing this one for me. Enjoy!

Ingredients
1 cup refrigerated pitted dates, processed in a food processor until very finely chopped (optional)
Dry
1 cup sifted coconut flour
1/4 cup flax meal (ground flax seeds)
2 Tbsp ground cinnamon
1 dash freshly ground nutmeg
1/2 tsp sea salt
Wet
1 heaping cup (liquid measure) home-made sweet potato puree (approximately 3 medium sweet potatoes, halved, rubbed with coconut oil, then roasted at 450 degrees F for 20 to 25 minutes) OR 1-15 oz can organic sweet potato puree
4 eggs
3/4 to 1 cup coconut oil, liquified
1/2 cup unsweetened apple sauce
1/2 cup full-fat coconut milk
1 Tbsp vanilla extract
Topping (Optional)
1/4 cup dark chocolate chips (I used E. Guittard 61% semisweet chocolate wafers.)

Preparation

  1. Preheat oven to 350 degrees F.
  2. Combine the dry ingredients in a medium bowl, stirring with a whisk to combine.
  3. Combine the wet ingredients in the bowl of a food processor. Process until light and airy.
  4. If your food processor is big enough, pour the dry ingredients into the wet ingredients and process until just combined. Otherwise, pour wet ingredients into a large mixing bowl, add the dry ingredients, and use a mixing spoon to thoroughly combine. The mixture will be thick. Fold the dates into the batter.
  5. Spoon batter into a 9×13 baking dish or metal pan. Use the back of a rubber spatula or spoon to evenly spread the batter.
  6. Bake for 30 minutes or until the top is lightly browned. (The toothpick test doesn’t work well on these bars since the batter is so dense.) Carefully remove baking dish from oven. 
  7. If using chocolate, sprinkle chocolate evenly across the top. Return to oven and bake for an additional 5 minutes.
  8. Remove from the oven and use a rubber spatula to spread chocolate in a very thin, even layer across the top. 
  9. Let cool for 15 minutes before cutting.

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Joint Mobility and Warm Up

WOD

Part A:

Deadlift: 5x 45/55/65%

Part B:

21-15-9

Row Cal

Pistols (alternating legs)

Chest to Bar

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Competitors:

A: Same as above

B: Squat Clean and Jerk: 1-1-1-1-1 (work up to 75%)

C: WOD from above


Jan 25 2012

Gymnastics Day

1/25/12

 

The Open’s are right around the corner, registration starts Feburary 1st and the Opens begin Febuary 22nd.  This is a great opportunity for our gym to come together and have fun testing our fitness.  I encourage everyone to register for the Opens and do your best. We are going to focus on having fun throughout the 5 weeks of Open’s workouts and see how our gym compares to the others in the North East.

 

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Diet and Depression

http://www.livingpaleo.com/diet-and-depression/

Depression is a fairly common ailment in our modern society, and the first resource many people look to when dealing with depression is medication, but for many people, the answering to alleviating their symptoms lies in diet and lifestyle changes. The Caveman, or paleo diet, is a great way to change your lifestyle in a way that can help you treat and deal with your depression. It’s important to remember the connection between mind and body when working to treat something like depression.

Depression involves multiple mental and physical aspects, including physiological, genetic, social and economic factors, but at the root of depression and other mental disorders is the physical makeup of our brains and bodies, particularly neurotransmitters. Of the neurotransmitters found in the human brain, those that play the biggest role in depression are dopamine, norepinephrine and serotonin. The paleo diet is a great way to support peak functioning of our neurological systems, as well as our hormones. The paleo diet can help our bodies maintain a sense of balance that may not otherwise be achieved by a standard diet.

Many researchers and followers of the paleo diet believe depression is associated with inflammation in the body. Research has also shown that risk factors for depression include low levels of Omega-3, leaky gut and a rise in cytokines following pregnancy. All of these conditions are linked to inflammation and the body’s response to inflammation.

Research has also shown that individuals with symptoms of depression also consume diets high in carbohydrates, with carbs acting to raise levels of serotonin and temporarily make the individual feel good. When the effect of the carbs wear off, and there is a mental crash, as well as a crash in overall energy, the individual finds themselves on a roller coaster ride that can contribute to depression. A diet heavy in carbohydrates can also affect an individual’s hormone levels.

To deal with depression and follow a paleo diet, there are four important things to remember:

  • Limit foods that induce inflammation. Getting your carbohydrates from healthy sources such as fruit and vegetables will help your body fight inflammation, and will also allow for a more steady stream of energy, versus the ups and downs you may experience when you consume a great deal of processed or sugary carbohydrates. Eating clean, organic foods is another great way to limit your body’s inflammation, because these foods help you avoid the toxins that can induce inflammation.
  • Consume anti-inflammatory foods. Foods that are rich in Omega-3s are a good way to help your body combat inflammation. Fish oil has been shown to be a great, natural way to fight depression, for example.
  • Eat a diet rich in antioxidants to fight the harmful oxidation that takes place in the body. A diet full of fruits and vegetables high in antioxidants is a great way to improve mood and mental functioning.
  • Eat a diet high in protein. Foods high in protein contain amino acids, which are a vital component of neurotransmitters.

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Joint Mobility and Warm Up

WOD

Part A:

Volume Work- Toes to Bar

Part B:

5x

20 Air Squats

20 Sit ups

20 Push Ups

20 Pull Ups

20 min time cap

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Competitors:

Rest/Mobility


Jan 24 2012

AMRAP 2

1/24/12

Why we Squat

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Denver Omlette Burger

http://www.paleotable.com/2011/02/denver-omlette-burger.html

My nephew recently went to Bulldogs Grill in Wauconda, Illinois. He came home raving about both the variety and awesomeness of their burgers. This recipe was inspired by a burger on Bulldogs’ menu. I topped my first version with a traditional omlette. The second time around, I topped the burgers with the omlette stuffing and then topped that with two poached eggs. I’m including instructions for the first version, but feel free to adapt it by making all or half of the burgers with poached eggs. We had a variety of start times for tonight’s dinner so I make one omlette (4 eggs) for two burgers. Later, I made the second version with poached eggs on top. Both got rave reviews. Enjoy!

Makes 4 omlette burgers and 2 plain (for the kids).

Ingredients
Burger
2 pounds ground beef
1 egg, slightly beaten
sea salt
freshly ground black pepper
Omelette
2 Tbsp grass-fed butter or coconut oil
8 eggs
4 green onions, sliced thin
4 oz mushrooms, sliced thin
1/2 cup ham, julienne sliced
1/2 cup green bell pepper, diced

Preparation

  1. Combine burger ingredients in a large bowl and use your hands to thoroughly combine. Divide mixture into 6 patties. 
  2. On a preheated grill, grill pan, or broiler, cook burgers until they reach your desired degree of doneness. Set aside and keep warm.
  3. To make omlette, warm 1 Tbsp fat in a large skillet. Add onions, mushrooms, ham, and pepper. Saute for 4-5 minutes or until onion becomes clear and pepper and mushroom are cooked. Remove from pan and set aside.
  4. Scramble eggs in a small bowl. Add more fat to skillet, if needed, then pour half of the eggs into the skillet. Swirl the skillet, if necessary, to make sure the egg is in an even layer. When eggs are almost cooked through, add half of ham mixture to one side of the egg and fold empty side of egg over the top. Cook for an additional 1-2 minutes or until cooked through. Season with salt and pepper, if desired. Remove from skillet and keep warm. Repeat process to make second omlette.
  5. To serve, place one patty on each plate. Cut each omlette in half and place on top of burgers. Great served withspicy sweet potato fries.

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Joint Mobility and Warm Up

WOD

Part A:

Split Jerk- work up to about 80%.  This is all about foot work and speed under the bar

Part B:

2x AMRAP 2, rest 1 min between exercises

Box Jumps 30/24

Push Jerk 135/95

Double Unders

KB Swings 2/1.5 P

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Competitors:

A: Bench- 5×45/55/65%

B: Split Jerk from above

C: WOD from above

D: Endurance WOD

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Endurance:

SD/comp: 8x 250m row, 90s rest
MD: 10 x 250 row, 90s rest
LD: 12 x 250 row, 90s rest


Jan 23 2012

Deload Week

1/23/12

Heidi

 

________________________________________

Be Your Own Body Guard Seminar- Kate and I are going, who else is in?

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Paleo Pizza

 

http://paleodietlifestyle.com/paleo-pizza/

 

This is the best dish to make for any one of the following reasons and then some: a craving for that missed comfort food, a lazy Sunday afternoon, a party where pleasing people and serving healthy food becomes a challenge, a long day at work with little time left for dinner or if you’re in need of an idea for a quick and easy lunch. I guess I have left out one reason, perhaps the most obvious being that you just feel like pizza. The nice thing about making pizza is that you really just need to find a delicious crust recipe and then you are free to do whatever you like with the toppings. In other words, you can let your creativity do the rest.

A well known variation of the regular pizza that’s often found in the Paleo diet circles is the meatza, where the crust is made out of ground beef instead of a regular dough. Meatza is great and healthy and a great meatza recipe can be found in the cookbook, but sometimes you just feel like having the original pizza, and the following recipe is about as close as it gets to it.

It took me a while to come across a good crust. I have tried many and I must say that the ones I dislike the most are the ones that require kneading a dough for a long time. I knew it had to be easier than this, I mean after all, pizza is supposed to be low-maintenance and easy to throw together.

As I previously said, you need a staple crust recipe and then you are on your own for getting creative with the toppings. Here I used a simple store-bought tomato pesto as the tomato sauce. I was lucky enough to find one with only good ingredients like fresh tomatoes, olive oil, garlic, seasonings and herbs, but you can just as easily make your own simple tomato sauce or use one of those found in the Paleo Recipe Book. I kept it simple and only added sun-dried tomatoes, artichoke hearts, mushrooms and some good quality shaved ham. I get a good quality ham from my local butcher, who prepares it without using any sugar or artificial ingredients. Precooked bacon, chicken or beef are also good choices of meat to add to the pizza. As far as vegetables go, olives and bell peppers are also great choices.

As I stated in my article about nuts and seeds, most of them should only be eaten in limited quantities to experience the most health benefits from a paleo diet. In the following recipe, almond meal is used as one of the main ingredients for the crust. This means that while this recipe is still healthy for most, it shouldn’t be abused or become a staple meal of yours. Others also find that eating preparations that are too similar to their unhealthy classic version makes them fall back to their bad habits. Those people are oftentimes better off not trying to recreate their old and unhealthy favorites. Otherwise though, this recipe is still a great, delicious and absolutely non-toxic treat, unlike the regular pizzas made with unhealthy fats and wheat flour.

Paleo pizza recipe

Serves 4

Crust ingredients

  • ½ cup coconut flour;
  • 1 cup almond meal;
  • 1 tsp baking powder;
  • 2 tsp garlic powder;
  • 4 eggs;
  • 3 tbsp extra-virgin olive oil;
  • ½ cup coconut milk;

Topping ingredients

  • A few tbsp tomato pesto or of your favorite tomato sauce;
  • 8 sun-dried tomatoes, chopped;
  • 3 artichoke hearts, chopped;
  • 8 button mushrooms, sliced;
  • 1 tbsp coconut oil, for cooking;
  • 50g-100g good quality cooked ham, shaved (amount depends on your preference);

Preparation

  1. Preheat your oven to 375 F.
  2. Always begin your pizza making by preparing the crust. This is necessary for this recipe, as the crust requires some cooking time without the toppings.
  3. In a large bowl, combine the coconut flour, almond meal, baking powder and garlic powder.
  4. Using a whisk to eliminate any clumping, start mixing in the wet ingredients. I usually continue to whisk as I do this, because it helps prevent the dry ingredients from clumping. You will reach a point when your whisk becomes useless and your hands are necessary, generally when the mixture starts forming a batter.
  5. The batter will seem quite soft and much different in texture than the usual pizza dough, but once cooked it will take the right form.
  6. On a well greased and rimmed pizza pan, pour in the batter and spread it until it’s covering the complete surface. It’s important to use a rimmed pan so the batter doesn’t spill off.
  7. Throw just the crust in the oven and allow it to bake alone for 15-20 minutes.
  8. Meanwhile, prepare all of your toppings so that you just have to put them on once the crust has baked.
  9. For the mushrooms, simply heat a pan of a medium heat and cook the sliced mushrooms with the coconut oil for 3 to 4 minutes, until they are well-cooked.
  10. Spread the sauce on the surface of the crust, as much or as little as you like. Sprinkle on the sun-dried tomatoes, artichokes and cooked mushrooms and then top with the ham.
  11. With the oven still at 375 F, bake the whole pizza for another 10 or so minutes, just to allow the toppings to cook. And then that’s it! Little prep, little cooking, a great pizza to enjoy with your family or friends!

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Joint Mobility and Warm Up

WOD

Part A:

Squat: 5x 45/55/65%

Part B:

AMRAP 15

4 Muscle Up

8 Hang Squat Clean 135/95#

30 Doubles

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Competitors:

A: Squat from Above

B: Hang Squat Clean: 1-1-1-1-1 (this is not for a max weight, work on speed under the bar and getting your elbows through)

C: WOD from abovve

D: 50 strict pull ups for time


Jan 22 2012

Get in the Gym!

1/22/12

 

John being John

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Weekend Schedule:

Sunday:

10 and 11: Open Gym

________________________________________

Be Your Own Body Guard Seminar- Kate and I are going, who else is in?

_________________________________________

News:  The next time you see Chloe in the gym (Kyle’s daughter) be sure to congratulate her on competing in CrossFit New England’s CrossFit Kids Competition this weekend!  Great job, Chloe…you’ve made us really proud, keep up the good work!

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Comparing Health Benefits of Oils

http://www.livingpaleo.com/comparing-health-benefits-of-oils/

When embarking on a paleolithic diet, the use of healthy fats, including oils, is encouraged, but there are so many oils to choose from that it can become difficult to know which oils to use and which to avoid. Oils that are used in paleo recipes often provide invaluable health benefits, as well as a tasty addition to your paleo foods!

Paleo diets often call for the use of plant-based oils, most of which contain unsaturated fats. Some of the most common oils used in Paleo recipes and paleo cooking include olive oil, walnut oil, coconut oil, and avocado oil. Below is a comparison of these common oils, which can help you decide which oil is best for you, depending on which paleo recipe you may be preparing.

Olive Oil

Olive oil is a very popular choice for cooking and recipes, even those that aren’t Paleo. It is best to use olive oil in paleo recipes that aren’t going to be cooked at a high temperature, as cooking olive oil at a high heat level can decrease the taste. It is recommended that olive oil be used as a topper for foods that are already cooked, or as a salad dressing. The use of extra-virgin olive oil is also optimal for Paleo cooking. The fats found in olive oil can help lower cholesterol, and aid in the normalization of blood sugar and insulin levels, which can be particularly beneficial for people with Type 2 diabetes.

Walnut Oil

If you’re looking to go outside of the norm and use a different kind of oil, rather than the typical olive or coconut, walnut oil is a great choice. It is an oil is high in beneficial Omega-3 fats, which can lead to a lowered risk of cardiac diseases such as coronary heart disease. Walnut oil is also high in antioxidants, which can reduce the amount of free radicals found in the body. Free radicals are responsible for cell damage and the speeding up of the aging process.

Walnut oil, like olive oil, is best used when uncooked. It can be used in cold dressings and sauces, brushed on top of fish or meat after it is cooked or in paleo-friendly dessert recipes.

Coconut Oil

While many oils don’t hold up well under extremely high cooking temperatures, coconut oil is a choice that will allow you to cook at high temperatures while maintain the structure and nutritional value of the oil. Coconut oil generally ranks as one of the favorites of followers of the paleolithic diet, as it has a great deal of health benefits. Coconut oil is derived of primarily saturated fat, which can sound scary, but its composition makes it very easy to cook with, and it does well when prepared with heat.

The main fatty acid found in coconut oil is Lauric acid, which is the easiest of the fatty acids to digest.

The use of coconut oil has been shown to aid in reduced cholesterol levels, increased immunity, healthier skin and hair, lowered risk of heart disease and diabetes and lower blood pressure, among others.

Avocado Oil

Avocado oil is often considered a light and flavorful alternative to olive oil. It is generally extra-virgin and cold-pressed, so it goes through minimal processing. Avocado oil is great for pan-frying, as it fares well under high temperatures. Avocado oil is high in Omega-3 fatty acids, and it lends itself to a variety of health benefits, including the protection of the cardiovascular system, the prevention of cancer, faster healing abilities, improved appearance of the skin and the protection of blood vessels.


Jan 21 2012

Teams of 2

1/21/12

Run Lauren!

 

________________________________________

Weekend Schedule:

Saturday:

9:30- Kids and Endurance

10:00- Class

11:00- Competition Class

Sunday:

10 and 11: Open Gym

________________________________________

Be Your Own Body Guard Seminar- Kate and I are going, who else is in?

_________________________________________

Big Tim’s Paleo Turkey Tacos

Ingredients

  • 2.5 lbs Ground Turkey Meat 93/7 lean
  • 3/4 cup of Organic Coconut Oil (not virgin)
  • 2 Tbsp Chili Powder, 1.5 Tbsp Cumin
  • 1.5 Tbsp Paprika, 1 Tbsp Onion Powder
  • 2 Tbsp Granulated Garlic
  • 2 Tsp Oregano, 1 Tsp Red Pepper Flakes
  • Iceberg Lettuce or Romaine Leaves
  • Salsa (Big Tim’s Simple Salsa)
  • Sliced Avocado

Cooking Steps

In a large skillet, heat up the 3/4 cup coconut oil. Add ground Turkey meat, brown until not pink. Turkey is very lean so the extra fat is needed. Do not drain liquid!

Add spice mix in intervals, add spice, stir in with the meat, add more spice, stir, add spice till gone, stir in with meat. Add 1/2 cup of water and stir in to get it nice and juicy.

Bring to a boil, reduce heat, and let it reduce down stirring occasionally, after 15 min, take off heat, let sit for 5 or 6 minutes and let the meat soak in the fatty spicy juice.

Prep your Lettuce shells, If you prefer, just throw it in a bowl and eat it as a salad. Add meat to the lettuce shells, top with salsa & some avocado slices

This also works well with ground beef…Enjoy!!

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Joint Mobility and Warm Up

WOD

Part A:

10 min goat work
Part B:
Teams of 2
21-15-9
Thrusters 115/80#
Power Cleans
Each partner must complete 21 thrusters before starting the 21 power cleans.  Only one partner can work at a time.  One partner can  work only while other partner holds bar over head in lock out position.
_________________________________________
Competitors:
A:
21-15-9
Thruster
Power Clean
115/80#
B: Endurance WOD
__________________________________________
Endurance WOD
SD/comp: 2k row TT
MD: 3k row TT
LD: 5k row TT

Jan 20 2012

Grip Strength

1/20/12

Kyle

________________________________________

Weekend Schedule:

Saturday:

9:30- Kids and Endurance

10:00- Class

11:00- Competition Class

Sunday:

10 and 11: Open Gym

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Be Your Own Body Guard Seminar- Kate and I are going, who else is in?

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How Exercise May Keep Alzheimer’s at Bay

By GRETCHEN REYNOLDS
Getty Images

Alzheimer’s disease, with its inexorable loss of memory and self, understandably alarms most of us. This is especially so since, at the moment, there are no cures for the condition and few promising drug treatments. But a cautiously encouragingnew study from The Archives of Neurology suggests that for some people, a daily walk or jog could alter the risk of developing Alzheimer’s or change the course of the disease if it begins.

For the experiment, researchers at Washington University in St. Louis recruited 201 adults, ages 45 to 88, who were part of a continuing study at the university’s Knight Alzheimer’s Disease Research Center. Some of the participants had a family history of Alzheimer’s, but none, as the study began, showed clinical symptoms of the disease. They performed well on tests of memory and thinking. “They were, as far as we could determine, cognitively normal,” says Denise Head, an associate professor of psychology at Washington University who led the study.

The volunteers had not had their brains scanned, however, so the Washington University scientists began their experiment by using positron emission tomography, an advanced scanning technique, to look inside the volunteers’ brains for signs of amyloid plaques, the deposits that are a hallmark of Alzheimer’s. People with a lot of plaque tend to have more memory loss, though the relation is complex.

Next they genetically typed their volunteers for APOE, a gene involved in cholesterol metabolism. Everyone carries the APOE gene, but scientists have determined that those who have a particular variation of the gene known as e4 are at 15 times the risk of developing Alzheimer’s compared with those who do not carry the variant, according to an editorial published last year in The British Journal of Sports Medicine. The report also noted that carriers tend to show symptoms of dementia at a younger age, beginning in their late 60s, on average, instead of in their early 80s for people without the variant.

Fifty-six of the volunteers, of various ages and both sexes, turned out to be positive for APOE-e4. (A family history of Alzheimer’s may suggest that someone is a carrier for the e4 variant, Dr. Head says, but it also may not; there are probably many other, still-unknown genetic causes of the disease, she says.)

Finally, the scientists asked the volunteers to fill out detailed questionnaires about their exercise habits during the past 10 years. Recently, many studies have looked at whether being active can lessen someone’s risk for Alzheimer’s, but the results have been inconsistent, with some studies, in both animals and people, suggesting that regular exercise has a protective effect and others finding little discernible benefit.

One reason for the inconsistency, Dr. Head suspected, might be that many earlier studies did not differentiate between people with the e4 variant and those without, and each group, at least potentially, could respond differently to exercise.

And that certainly proved to be the case in this study. For the group as a whole, exercise provided marginal benefits. The volunteers who reported walking or jogging often — meeting (or, in rare instances, exceeding) the American Heart Association’s exercise recommendation of 30 minutes of moderate or vigorous activity five times a week — had fewer amyloid plaques than the volunteers who reported almost never exercising. But the preventive value of the exercise was small, barely reaching the level of statistical significance.

That situation changed, however, when the scientists examined the results for people with the e4 gene variant. Most of those who carried the APOE-e4 gene displayed much larger accumulations of amyloid plaques than those without it.

Unless they exercised. The carriers of the gene who reported walking or jogging for at least 30 minutes five times a week had plaque accumulation similar to that of volunteers who were e4-negative. In essence, the APOE-e4 gene carriers mitigated their inherited risk for developing Alzheimer’s by working out. Or, as the study authors wrote, a “physically active lifestyle may allow e4 carriers to experience brain amyloid levels equivalent to e4-negative individuals.”

“The good news is that we found that activity levels, which are potentially modifiable, could have an impact” on plaque accumulation — and presumably on the course of Alzheimer’s — in people with a genetic predisposition to the condition, Dr. Head says.

But the findings came with a downside, too. An overwhelming majority of the people in the study were sedentary, and for them, an inactive lifestyle seemed to be accelerating the accumulation of amyloid plaques. Those with the e4 variant who rarely or never exercised had the most plaques, putting them at heightened risk for the memory loss of Alzheimer’s in the years to come.

At the moment, it’s not known whether beginning to exercise after plaques have started to build up might alter that outcome, Dr. Head says. But, she continues, experiments in mice bred to develop memory loss “have shown that elderly animals that began a running program benefited.” They experienced less dementia than mice that didn’t run.

Still, countless questions remain about the interactions of exercise, genetics and Alzheimer’s, including why the protective benefits of exercise in this study seemed substantial only for those with the gene variant. “It is looking as if there is some still-unexplained biochemical interplay between being e4-positive and inactive,” Dr. Head says, “which heightens risk” for the disease.

“But that doesn’t mean that everyone shouldn’t exercise,” she continues, regardless of whether they suspect they have a genetic risk for dementia. “There are so many benefits to exercise,” she says, “and one may be that it helps the brain” to defend itself against the slow leaking away of memory.

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Joint Mobility and Warm Up

WOD

Part A:

Press
5×75%/3×85%/AMRAPw/95%
Part B:
6x
3 Rope Climbs
6 Toes to Bar
12 KB Swings 2/1.5
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Competitors:
A: Same as above
B: Same as above
C: weighted ring dips: 5×10 unbroken

Jan 19 2012

AMRAP 8

1/19/12

John

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Be Your Own Body Guard Seminar- Kate and I are going, who else is in?

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Coconut Oil Super Balls

Prep time 10minutes.

Get some extra virgin coconut oil, add some ground almonds or ground macadamia (or any other nut), add some whey protein (optional) and some cocoa or ground coffee to suit. Mix it all together, and roll them into small balls. Chuck them in your fridge and bang, small balls of fatty/protein energy.

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Joint Mobility and Warm Up

WOD

Part A:

Deadlift

5×75%/ 3x 85%/ AMRAP 95%

Part B:

AMRAP 8

5 HSPU

20 Double Unders

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Competitors:

A: Snatch: 1-1-1-1-1
B: Deadlift from above
C: WOD from above