Thursday, February 28, 2013
Thursday 2/28/13...."Fab ABS"
"Fab ABS"
100 Russian Twists - http://www.youtube.com/watch?v=qrOXAw5qjgI
*use med ball or plate
30-25-20-15-10
Plate weighted sit ups - 45/35/25
Renegade Row- 25/15 - http://www.youtube.com/watch?v=f8G3maonTUc
100 Hollow Rocks
Wednesday, February 27, 2013
Tuesday, February 26, 2013
Tuesday 2/26/13.... Bench 4-4-4-4-4, Conditioning WOD: 4RFT Run 400, 20 KB swings, 20 Box jumps, 20 Pull ups
Monday, February 25, 2013
Monday 2/25/13..."Double Trouble"
Sunday, February 24, 2013
Saturday, February 23, 2013
Saturday 2/23/13...Run 400+30 Front squats+30Hang power cleans+30 shoulder to overhead+150 DUBS+30 shoulder to overhead+30 HPC+ 30 front squats Run 400
Friday, February 22, 2013
Friday 2/22/13..."Hitting the Gas"
Conditioning:
3 Rounds-
10 Bench press
10 Renegade rows http://www.youtube.com/watch?v=f8G3maonTUc
Run 800
3 Rounds-
10 Back Squats
10 Box jumps
Thursday, February 21, 2013
Thursday 2/21/13..."Nancy"
Conditioning WOD:
"Nancy"
5 Rounds for time-
Run 400 meters
15 Overhead Squats 95/65
*from Marks daily apple......
Top 10 Favorite
Herbs and Spices
Besides
adding flavor and protecting against microbes, herbs, spices, and extracts
provide outstanding levels of antioxidants – some of the highest values found
in any food.
Sorry,
herbs and spices do not get better with age (maybe you’re confusing them with
the Primal Blueprint indulgence of red wine?); in fact, they lose their potency
and become bottled up free radicals when they linger too long on your shelves
Rich
Food, Poor Food
– Excerpt from Herbs and Spices Section
Most
grocery store spices are irradiated. Irradiation is the process of exposing
food to radiation in order to destroy microorganisms, bacteria, viruses, or
insects that might be present in the food. While irradiation works to kill
bacteria, it also disrupts the structure of everything it passes through. Specifically,
irradiation breaks up a food’s DNA, vitamins, minerals, and proteins and
creates “free radicals” (atoms, molecules, or ions that contain unpaired
electrons and crash into each other, multiplying exponentially), which
contribute to many degenerative diseases, including heart disease, dementia,
cancer, and cataracts.
Additionally,
irradiation destroys the essential micronutrients that can help you reach
micronutrient sufficiency. Your spice rack has so much to offer, that is, when
you buy the Rich Food option, which is always the non-irradiated organic spice
– our top pick. Here’s a rundown on the benefits of some of our favorite
spices:
Dill: Helps your Digestion. A teaspoon a day can reduce 80
percent of bloating in only three days. Its antibacterial oils not only kill
any possible stomach bugs but also help in the breakdown of carbohydrates and
proteins.
Oregano: Bacteria Be Gone. Due to the high levels of
antibacterial compounds and antioxidants, oregano is just as effective at
killing E.Coli and staph bacteria as penicillin
Bay
Leaf: Natural
Pain Reliever.
Eliminates headaches and migraines. Bay leaf is rich in eugenol, a natural
anesthetic that alleviates pain.
Rosemary: The Brain Booster and Fatigue
Fighter. With
just one sniff, the phytochemicals found in rosemary can rev up your mind by
increasing production of beta waves. Carnosol, a nutrient unique to this herb,
fights fatigue by flushing out energy-sapping toxins from the body.
Cayenne: Appetite
Suppressant and Metabolism Booster.
Capsaicinfound
in cayenne, has thermogentic properties that increase your blood flow and
metabolism. Individuals who only use cayenne infrequently also find it reduces
hunger.
Cinnamon: Controls Glucose Levels. Cinnamon contains antioxidants
called polyphenols that boost levels of three key proteins responsible for
insulin signaling, glucose transport, and inflammatory response. Sprinkle one
half teaspoon on your food to slow carbohydrate absorption by 29 percent.
Cardamom: Treats Indigestion. Chew one teaspoon of these seeds
to soothe a sour belly. The aroma and therapeutic properties of cardamom are due
to the volatile oil in its seed, which contains cineol, terpinene, limonene,
sabinene, and terpineol.
Sage: Memory Minder. Both the phytonutrients and
volatile oils in sage maintain levels of acetylcholine, a neurotransmitter that
supports memory.
And
our favorite Rich Food spice is . . . Turmeric
This mildly woody spice is a key ingredient in many
Indian, Persian, and Thai dishes. This “poor man’s” saffron is rich in
benefits. The active ingredient, curcumin, is so powerful that it is commonly
made into expensive nutraceutical capsules. According to Ajay Goel, Ph.D.,
Director of Epigenetics and Cancer Prevention at Baylor Research Institute in
Dallas,
“Curcumin is a complete well-being tonic – it benefits every organ in the body…
It shows promise of fighting nearly every disease.” Dr. Goel suggests that
curcumin aids in the prevention of Alzheimer’s, Parkinson’s, cancer, heart
disease, diabetes, arthritis, and depression.
Why not just cook up a cure in your kitchen tonight?
Curcumin
Controls Blood Sugar:
It switches on the liver genes that keep glucose levels in check. It improves
the pancreas’s ability to make insulin and helps slow down the metabolism of
carbohydrates after meals.
Curcumin
Fights Cancer: It
inhibits the genetic switches that allow for cancerous cell growth to occur.
Curcumin
Speeds Up Metabolism:
USDA research shows that is enhances cellular energy to speed metabolism.
Curcumin
Clears Plaque: It
removes amyloyd plaque buildup in the brain that can cause Alzheimer’s.
Wednesday, February 20, 2013
Wednesday 2/20/13....Cindy likes to swing
Tuesday, February 19, 2013
Tuesday 2/19/13..."Annie Loves Thrusters"
Strength:
Back Squat - 5-5-3-3-3-1
Conditioning WOD:
"Annie Loves Thrusters"
50-40-30-20-10
sit ups
double unders (singles = x4)
* after each round perform 10 thrusters
Monday, February 18, 2013
Monday 2/18/13......He LovesMe / He Loves Me Not
Here is Jim's WOD...courtesy of Crossfit Rebok Back Bay:
WOD L1: He loves me:
14 Deadlifts (95/65)
14 Hang Power Clean (95/65)
14 Push Press (95/65)
14 Wall balls
14 Toes to Bar
14 Burpees
28 Pull ups
14 Burpeees 14 Toes to Bar
14 Wall balls
14 Push Press
14 Hang Power Cleans
14 Deadlifts
or......
WOD L2 He loves me not
14 Pull ups
14 Burpees
14 Toes to Bar
14 Wall balls
14 Push Jerk (155/105)
14 Hang Power Clean (155/105)
28 Deadlifts (155/105)
14 Hang Power Clean
14 Push Jerk
14 Wall balls
14 Toes to bar
14 Burpees
14 Pull ups
Sunday, February 17, 2013
Saturday, February 16, 2013
Saturday 2/16/13..."Hele-Fran"
"Hele-Fran":
for time-
21-15-12-9
Thrusters 95/65
Pullups
KB Swings 55/35
Run 400 after each round
Friday, February 15, 2013
Friday 2/15/13...Run 400 then 5 rounds-5 power cleans+10 push ups+15 air squats..then run 400 and do 3 rounds- 5 power cleans+10 push ups + 15 air squats ..then run 400
Thursday, February 14, 2013
Thursday 2/14/13....SWOD- Bench 5x3 then...20 front squats+30 box jumps+40 KB swings+50 wallballs
Wednesday, February 13, 2013
Sunday, February 10, 2013
Saturday, February 9, 2013
Saturday 2/9/13...Chipper WOD
Friday, February 8, 2013
Friday 2/8/13...#1 ME UB DUBS/Singles...#2 AMRAP-15 HPC/KB swing Ladder
#1- You have 3 attempts to establish a max effort/unbroken
Double Unders/Singles
rest 3 minutes
#2- AMRAP-15: hang power clean/kb swing ladder
1- HPC
1- KB swing
2- HPC
2- KB swing
3- HPC
3- KB swing
* as far as you can go in 15 minutes
Thursday, February 7, 2013
Thursday 2/7/13....."Jackie"
Warm up: 5 Rounds -
5 push ups
10 sit ups
15 air squats
Conditioning WOD:
"Jackie"
Row 1000 meters
50 Thrusters (45# bar)
30 Pull ups
Many have asked, “Why are the workouts named after Girls?” Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”
Wednesday, February 6, 2013
Wednesday 2/6/13.......Strength-Back squat 3x5 then 5 RFT- 10 bench press+10 renegade rows+10 front squat
Tuesday, February 5, 2013
Tuesday 2/5/13.....400 meter run/walk@ highest incline then 5RFT- 5 shoulder to overhead + 15 burpees + 25 Deadlift
Monday, February 4, 2013
Monday 2/4/13..Hang Power Cleans+GHD situps+Run
Sunday, February 3, 2013
Sunday 2/3/13 .......Run a 5K
Run a 5K before your Super Bowl Party!
What everyone (especially vegetarians) should know about B12 deficiency
Posted By Chris Kresser On January 18, 2013 @ 8:00 am In Food & Nutrition,Myths & Truths | 111 Comments
[1]In May of 2011, I wrote an article called B12 Deficiency: A Silent Epidemic With Serious Consequences [2]. I argued that B12 deficiency is much more common than statistics indicate, with potentially devastating consequences. B12 deficiency can cause or is associated with:
• Premature aging
• Neurological disorders similar in presentation to multiple sclerosis
• Brain fog, memory problems and cognitive decline
• Stroke, heart disease and other vascular problems (due to elevated homocysteine)
• Developmental or learning disabilities in children
• Impaired immune function, autoimmune disease and cancer
• Male and female infertility
• Numerous other symptoms…
(i.e. deficiency sets in long before obvious symptoms appear), and some of the more serious effects of B12 deficiency (such as nerve damage) are irreversible.
The effects of B12 deficiency can be irreversible—but most who are deficient don’t know it. [5]
Although rates of B12 deficiency are much higher in vegetarians and vegans than in omnivores, that doesn’t mean it’s rare in omnivores. According to the study above, approximately 1 in 20 omnivores are B12 deficient. In my practice I’d estimate the rate at closer to 1 in 15, possibly because I see a lot of people with gut problems and that is one of the risk factors for B12 deficiency. Other risk factors include age (people 60 or older), present or past use of acid-suppressing drugs or other medications like metformin and women with a history of miscarriage and infertility.
B12 is the only vitamin that contains a trace element (cobalt), which is why it’s called cobalamin. Cobalamin is produced in the gut of animals. It’s the only vitamin we can’t obtain from plants or sunlight. Plants don’t need B12 so they don’t store it. B12 is found exclusively in animal foods, such as liver, clams, oysters, mussels, fish eggs, octopus, fish, crab and lobster, beef, lamb, cheese and eggs.
A common myth amongst vegetarians and vegans is that it’s possible to get B12 from plant sources like seaweed, fermented soy, spirulina and brewers yeast. But plant foods said to contain B12 actually contain B12 analogs called cobamides that block intake of and increase the need for true B12. (9 [14]) My intention here is not to bash vegetarian and vegan diets (I was a macrobiotic vegan myself at one point, for crying out loud!). I recognize that there are many reasons why people choose to eat the way they do, and I respect people’s right to make their own choices. I also know that, like all parents, vegetarians and vegans want the best for their children. This is why it’s crucial for those that abstain from animal products to understand that there are no plant sources of B12 and that all vegans and most vegetarians should supplement. This is especially important for vegetarian or vegan children or pregnant women, whose need for B12 is even greater than adults. In addition, omnivores that are low in B12 despite eating a diet rich in animal foods that contain B12 should also supplement.
Supplementing with B12
Cyanaocobalamin is the most frequently used form of B12 supplementation in the US. But recent evidence suggests that hydroxycobalamin (frequently used in Europe) is superior to cyanocobalamin, and methylcobalamin may be superior to both – especially for neurological disease. (9 [15], 10 [16] p. 225) This is probably because methylcobalamin bypasses several problems in the B12 absorption cycle and doesn’t need to be decyanated or reduced to the (+1) state (the only state that can cross the blood-brain barrier). On top of that, methylcobalamin provides the body with methyl groups that play a role in various biological processes important to overall health.
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