Tuesday 4/30/13 SWOD: Bench 6x4 then for time 20 Wallballs +

SWOD: Bench press 6x4

then....

20 Wall Balls 

40 Pull-ups

20 Wall Balls 

40 Box Jumps 
″
20 Wall Balls 

40 Ring Dips

20 Wall Balls 

40 KBS 24/16kg

20 Wall Balls  

Monday 4/29/13...SWOD- Thrusters- 5x3 then 3RFT: Run 800+10 renegade rows+ 50 sit ups+75 squats

SWOD: Thrusters  5X3


WOD: 3 RFT

Run 800 meters

10 Renegade rows

50 situps (weighted)

75 squats

saturday 4/27/13...."Crazy 8's"

Warm up: ME sit ups x2

WOD: "Crazy 8's"

8 Rounds for time-

8 pull ups
8 box jumps
8 burpees
8 dips
8 push ups
8 lunges
8 dubs/ 32 singles
8 wall balls

*or we could do this chipper......

10 HSPU
20 burpees
30 SDLHP
400 meter run
50 box jumps
60 sit ups
70 DUBS/300 singles
80 squat jumps

friday 4/26/13..... "Running Gracefully"

"Running Gracefully":

Run 400
10 clean&jerks
Run 400
10 clean&jerks
Run 400
10 clean&jerks
Run 400   

*from the Healthy Home Economist

Could it be that bone health is simply in the eyes of the beholder?

A new study seems to indicate as much. Postmenopausal women in their 40′s and 50′s with deep wrinkles on their face and/or neck had significantly lower bone density than women who did not.

Women who had undergone any cosmetic skin procedures or were taking hormone replacement therapy drugs were excluded from the study.

Skin firmness of the 114 study participants was measured with a device called a durometer.   Bone density was also analyzed using xrays.

The potential link between skin and bone health is not surprising given that skin and bone share common protein building blocks called collagens.   Aging contributes to collagen breakdown in the skin which leads to sagging and wrinkling.   These changes may potentially cause bone thinning as well.

Researchers noted the relationship between wrinkles and bone density in every single bone tested which included hip, heel, and lumbar (spine).   In addition, this relationship existed regardless of body fat percentage and age.

While this was a small study and more research is clearly needed, it does seem to indicate that problems with bone density can be identified much earlier and less expensively than previously thought.  A simple glance in the mirror may be all that is required to spur women to action that bone health is faltering.

Drugs to Prevent Bone Loss Don’t Work

If a woman is concerned about wrinkles and bone health, what is she to do?

Drugs to treat bone loss such as Fosamax and other biphosphenates have been shown to contribute to serious leg fractures and hip breaks leading doctors to rethink the long term drug approach to osteoporosis. Fosamax has even been shown to double the risk of atrial fibrillation (irregular heartbeat).

Clearly, diet instead of drugs is the preferable way to prevent bone loss – but which diet changes would be most effective?

Diet To Promote Bone Health and Smooth Skin!

In Traditional Societies, copious use of calcium and collagen rich bone broths in the making of soups and stews were used to prevent degeneration in older members.  In addition, revered foods such as bone marrow, fish eggs, grassfed butter, egg yolks, and organ meats were provided to ensure health and physical vitality well into old age.

With degenerative disease such as osteoporosis virtually unknown in these cultures, the focus on foods rich in fat soluble vitamins A, D, and K in the post childbearing years was clearly effective.

The bonus from consuming easily assimilated collagens from homemade bone broths and foods high in the fat soluble activators is smooth, healthy skin!   There is simply no need to treat wrinkles and bone loss with cosmetic procedures and drugs with dangerous side effects when simple changes to the diet can ensure beauty and health from the inside out!

Sarah, TheHealthyHomeEconomist.com

Thursday 4/25/13.... 1 Rep max- front squat; 1 Rep max- bench press

#1. 3 Rounds
Max effort 1 minute: DUBS/singles
*rest 30 seconds between rounds

#2. Front squat: 1 Rep max

#3. Bench press: 1 Rep max   

Wednesday 4/24/13...."Games Big Helen"

Games Big Helen:

1200 meter run

63 KB swings

36 Pull ups

800 meter run

42 KB swings

24 Pull ups

400 meter run

21 KB swings

12 Pull ups

Tuesday 4/23/13....SWOD- deadlift; WOD-"cucacaracha"

SWOD: Deadlift 20 Rep max

Wod: "Cucacaracha"
AMRAP-12

21 SDLHP (95/65)
15 Wall ball
9 Burpees

Monday 4/22/13...warm up: barbell bear then for time - run + sit ups + push ups

Warm up: Using an empty bar or pvc pipe...Complete 5 Rounds of 5 Reps:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

Each rep will be a power clean, to a front squat, to a push press, to a back squat, to a push press. Repeat 4 more times to complete 1 round. Repeat for 5 rounds total. 

For time:

Run 800m
50 Ab-Mat Situps
25 Pushups
Run 400m
50 Ab-Mat Situps
25 Pushups
Run 800m

Saturday 4/20/13...4 Rounds : 10 SDLHP+20 Bench press+30 lunges+400 meter run

 4 Rounds :

10 SDLHP

20 Bench press

30 Lunges

400 Meter run



NaturalNews) High blood pressure (BP) or hypertension is considered a high risk factor for heart attacks and strokes as well as kidney failure. Many have high BP, but most don't know as it doesn't usually have its own symptoms.

Blood pressure readings are in two sets of numbers. The top number, systolic pressure, indicates pressure on the artery walls when the heart beats. The lower number, diastolic pressure, shows the pressure on artery walls between heart beats.

A normal reading is 120/80. Above those numbers up to 140/90 is considered pre-hypertension while above 140/90 is hypertension. But people with normal health in the pre-hypertension zone are not considered at risk for strokes, heart, or kidney failure.

Those who are overweight or diabetic are more at risk with higher than normal BP. Over half of the high BP population is diabetic. Men are more likely to have high BP, and those who smoke and drink alcohol excessively are more likely to have high BP.

Pharmaceutical medications with decongestants, NSAIDs (non-steroid ant-inflammatory drugs), such as ibuprofen, steroids, birth control pills, and antidepressants are likely to raise blood pressure. Mainstream medicine considers salt/sodium consumption as a main factor of high BP.

But processed and fast foods account for over 80 percent of the sodium intake using toxic processed salt, mixed with other health damaging additives such as HFCS and trans-fatty acid oils, which are more responsible for causing high blood pressure than pure, unprocessed sea salt.

Foods that can help reduce high blood pressure

(1) Cayenne is in chili peppers. Using those with food is good for reducing blood pressure, even though it may not feel that way.

Herbal masters Dr. Christopher and Dr. Schulz recommend taking a teaspoon of at least 40,000 heat units of cayenne pepper powder mixed in water two times daily to support complete heart health and more.

(2) Hibiscus or Jamaica (hu-my-ca) tea on ice is well known as a refreshing beverage in the Caribbean islands, South America, and Mexico. It has been clinically proven to lower high BP. You can dowse the flame out of your mouth from cayenne with a Jamaica iced tea and double the benefits.

Dried hibiscus flower petals are used to make the tea. Some health food stores may have them. Stores specializing in Hispanic foods most likely will. Or you can order them online.

To prepare: Simply cover the bottom of a large pan thickly with the petals, then pour hot (not boiling) water over them. Cover and let it steep for a half hour. Strain while pouring into a glass container then refrigerate and use when desired.

(3) A Louisville medical center study found that snacking on raisins three times daily could reduce BP among those in a prehypertension group. Amazingly, they even used processed food snacks containing raisins. [2]

(4) The American Heart Association has discovered through research that eating three kiwis a day reduces BP.

(5) The American Chemical Society claims purple root vegetables, such as purple potatoes, have chemical properties that reduce BP.

(6) A Florida State University study found that watermelon lowers BP. In addition to watermelon's potassium contribution, they found a specific amino acid that contributes to lowering BP. [2]

(7) Speaking of potassium, don't forget to eat bananas. The Harvard Medical School reported a UK study that determined foods containing potassium nitrate were even better than supplements using potassium chloride for lowering BP.

(8) Hawthorne berries have both herbalists and mainstream medicos agreeing on its blood pressure lowering ability. Its tea has been a Chinese household heart tonic for centuries. If you can't find a Chinese food specialty store, go online or use Hawthorne extract supplements. Details here (http://www.naturalnews.com/035685_hawthorn_berries_heart_health.html).

(9) We can't forget chocolate, can we? It should be organic and dark or bittersweet without milk and with very little sugar. Yes, it has been researched; there are compounds in cacao that dilate blood vessels and lower blood pressure (http://www.naturalnews.com).

Learn more: http://www.naturalnews.com/039994_foods_lower_blood_pressure_hypertension.html#ixzz2QwlImpWj

Friday 4/19/13...."The Running General"

"The Running General"

10 Rounds:
6 Hang power snatches
10 Wall balls
*Run 400 meters on the even rounds
*option- one arm snatches w/a dumbell (6 per side)

Thursday 4/18/13....3 RFT: 10 DB deadlifts + 10 DB lunges + 10 DB squat cleans + 10 DB lunges + 10 DB thrusters + 10 DB lunges + 400 meter run

Conditioning WOD:

3 rounds for time-

10 DB deadlifts
10 DB lunges
10 DB squat cleans
10 DB lunges
10 DB thrusters
10 DB lunges
Run 400

*here's the article about the coconut....

Coconut Oil - Here's what you need to know about this amazing rejuvenation and healing oil Tuesday, June 12, 2012 by: Aurora Geib

(NaturalNews) Coconut oil is a popular nutritional oil derived from the meat of matured coconuts. Coconut has long been a primary source of food throughout the tropics. Its various industrial and cosmetic applications have made it a very viable commodity. Coconut oil is heat stable, making it suitable for cooking at high temperatures. It is slow to oxidize, resists rancidity and has a shelf life of approximately two years or more; virgin coco creme created through a wet-milling process has an indefinite shelf life. See the NaturalNews InfoGraphic on coconut oil here (it's beautiful!) http://www.naturalnews.com/Infographic-Benefits-of-Coconut-Oil.html The composition of coconut oil The coconut possesses a wide variety of health benefits due to its fiber and nutritional content, but it is the oil that makes it a remarkable source of food and medicine. It has definitely earned its reputation as the healthiest oil in the world despite the fact that its high saturated fat content was once falsely claimed to be unhealthy. What makes coconut oil different? Oils and fats are composed of molecules known as fatty acids. They are classified either according to saturation or based on molecular length and size of the carbon chain within each fatty acid. Monounsaturated fats and polyunsaturated fats are an example of the first class. The second classification is based on molecular size or length of the fatty acid's carbon chain. Long chains of carbon atoms consist of each fatty acid with an attached hydrogen atom. There are short chain fatty acids known as SCFA, medium chain fatty acids (MCFA) such as coconut oil and long chain fatty acids (LCFA). Whether unsaturated or saturated, the majority of fats and oils in our diet are composed of long chain fatty acids. In fact, a majority of the fatty acids commonly consumed are LCFA. Coconut oil is predominantly medium-chain fatty acid (MCFA) and the effects of the MCFA in coconutoil are distinctly different from the LCFA found in other foods. In fact, the saturated and unsaturated fat in milk, eggs, meat and even in plants and most vegetable oils are made of LCFA. Why is this relevant? It is important because our bodies respond and metabolize each fatty acid differently. It is the MCFA found in coconut oil that makes it special because these fatty acids do not have a negative effect on cholesterol. In fact, they are known to lower the risk of heart disease and atherosclerosis. There are only few dietary sources of MCFA, and one of the best sources by far is coconut oil. Theliver and gall bladder do not need to digest and emulsify MCFA, resulting in instant energy, increased metabolic rate and subsequently more heat production as well as increased circulation. Anyone with an impaired fat digestion or removed gallbladder will benefit from coconut oil as this oil is easily digested. (http://www.naturalnews.com/022313_fat_oil_coconut.html) Lauric Acid Coconut oil has many health benefits which are attributed to the presence of lauric acid. When it is present in the body, lauric acid is converted into monolaurin, a compound that is highly toxic to viruses, bacteria, funguses and other microorganisms because of its ability to disrupt their lipid membranes and virtually destroy them. Monolaurin is effective for treating candida albicans, fungal infections and athlete's foot. It also targets bacterial infections and viruses like measles, influenza, hepatitis C and even HIV. In fact, researchers from the Philippines are studying the effectiveness of lauric acid against HIV/AIDS due to its strong anti-viral properties. Moreover, lauric acid is non-toxic, making it a better alternative to modern drugs that are typically prescribed for viruses as well as fungal and bacterial infections. Without lauric acid, monolaurin cannot be produced by the body. Breast milk is the only other source of lauric acid, which must explain the lesser incidents of infections with breast-fed infants. It has also been observed that regular consumption of coconut oil boosts immunity and reduces incidences of sickness. (http://www.naturalnews.com) The health benefits of coconut oil Hair care - The unique fatty acids in coconut oil have a small molecular structure and pass freely into the hair's cell membrane, allowing for the oil to penetrate the hair's shaft; this literally brings out the deep conditioning from within compared to other conditioners that work from the outside in. Massaging the oil into the scalp can offer relief from dandruff. Dandruff is caused by dry skin or an internal fungal condition that reached the scalp. With regular use, coconut oil can kill the fungus and eliminate dandruff issues. For deep hair conditioning, a teaspoon or two on damp hair left for as long as possible can give an ultra-nice shine. Leave it on overnight and see startling results. (http://www.naturalnews.com/029120_coconut_oil_hair_conditioner.html) Skin care - Coconut oil is an excellent skin conditioner containing medium-chain triglycerides, naturally occurring fats which deeply penetrate, moisturize and acts as a protective barrier against environmental and free radical damage. The oil also provides sun protection by screening 20 percent of ultraviolet exposure. Coconut oil is rich in anti-oxidants and bursting with the natural microbial and antibacterial agents caphrylic and capric acids. . Its ability to smooth the skin while infusing with anti-oxidants makes it a perfect anti-aging moisturizer. Moreover, it contains vitamin E, another antioxidant popular for hastening the recovery of skin abrasions, burns and other trauma. (http://www.naturalnews.com) Weight loss - Medium-chain fatty acids found in coconut oil can speed up metabolism faster than long-chain fatty acids because they are easily digested and converted into energy. In fact, a study reported medium-chain fatty acids to be three times more effective in raising metabolism than long-chain fatty acids, leading researchers to conclude that effective weight loss can be achieved by replacing long-chain fatty acids with medium- chain fatty acids. (http://www.naturalnews.com/026808_oil_coconut.html) Natural remedy for pneumonia - In a study presented before The American College of Chest Physicians on October 29, 2008, coconut oil was found to offer pneumonia patients faster and more complete relief from symptoms. This could be a welcome development for many as this means a reduced stay in the hospital, lower medical expenses and lower exposure for the patient to a hospital environment. Moreover, it is an inexpensive addition to traditional antibiotics and has no known side effects. (http://www.naturalnews.com/025038_coconut_child_oil.html) Lowers risk of diabetes, heart disease and improves cholesterol levels - In a study made on women subjects ranging from 20 to 40 years old, half of the subjects were instructed to take a 30 ml soybean oil supplement while the other half were instructed to take a 30ml coconut oil supplement while maintaining moderate exercise routine over a 12-week period. Results of the study showed that although both group of women had a decrease in body mass index (BMI), only the women who were taking coconut oil showed a notable decease in waist circumference significantly lowering the risk of conditions like type II diabetes and heart disease. Furthermore, the study also showed that the subjects who experienced an improvement in their cholesterol profile along with higher HDL levels and higher HDL: LDL ratio were the ones taking coconut oil. Those taking soybean oil did not receive the same benefits but reflected a higher total cholesterol as well as higher LDL cholesterol lower, lower HDL cholesterol and a lower HDL: LDL ratio. (http://www.naturalnews.com/026547_oil_coconut.html) Assists in bone health and chronic fatigue - Research has found coconut oil to help prevent osteoporosis because it helps in the nutrient absorption of minerals such as calcium and magnesium - important minerals that fight osteoporosis. Moreover, the medium-chain fatty acids in coconut oil produce energy rather than body fat, thereby improving metabolism and preventing fatigue. The oil has also been shown to destroy organisms in the body that sap its strength and contribute to the condition of fatigue. (http://www.naturalnews.com/033718_food_miracles.html) Alzheimer's Disease - Dr. Mary Newport, after failing to get treatment for her husband's dementia, discovered that coconut oil contained natural medium-chain triglyceride (MCT). The same substance was used in a drug trial her husband failed to qualify for. So, she gave her husband 1 tbsp. of coconut oil twice a day for a month and a half and saw him almost completely recovered. (http://www.naturalnews.com) Others - aside from the health benefits mentioned earlier the following health benefits have been attributed to the beneficial use of coconut oil: • Protects against cancer and HIV and other infectious diseases • Kills bacteria and parasites like tape worm and liver flukes • Eases acid reflux, aids in proper bowel function • Lowers incidence of hemorrhoids • Heals and relieves intestinal problems • Soothes earaches • Deals with symptoms connected with prostate enlargement • Strengthens the liver and protects against degeneration • Reduces incidence of epileptic seizures • Reduces joint and muscle inflammation • Eases neuropathies and itching from diabetes. (http://www.naturalnews.com/036028_coconu_oil_health_solutions.html) How much oil should be taken in to enjoy its benefits? According to researchers, an adult should consume around 3 1/2 tbsp. of coconut oil daily: an amount equal to the MCFA a nursing infant would receive in one day. The benefits of coconut oil are derived from the nutritional value of medium-chain fatty acids (MCFA's), and the best comparison in nature as to the percentage of MCFA consumed in a diet is in human breast milk. For those who are not used to having coconut oil in their diet, it is best to start out with a lesser amount and see how the body reacts before following the recommended amount. Does coconut oil have any adverse side effects? Coconut oil has no known side effects. However, if you are used to a low-fat diet, a common adverse reaction would be diarrhea. It is probably not advisable to start with a large amount right away. Spreading the recommended amount over the course of one day and building up to a larger dose can help to avoid unwanted effects. In coconut-producing countries, it is considered beneficial for pregnant and lactating women to enjoy coconut oil; Westerners used to a low-fat diet, however, are cautioned not to experiment with coconut oil while pregnant if the body is not used to it. If you have been consuming coconut oil regularly with no adverse reactions, there is no reason to discontinue consumption.

Learn more: http://www.naturalnews.com/036156_Coconut_oil_superfood_healing.html#ixzz2QkrfE7mi

Wednesday 4/17/13...5 RFT: Farmer carry+front squat+push press+box jump

Conditioning WOD:  5 Rounds

200 meter Farmers Carry (25/35/45)
Front squat x15
Push press x15
Box jump x15

The difference between the front squat and back squat-

Tuesday 4/16/13....5 Rounds: Bench press x 10+ Pull ups x 10+ weighted sit ups X 20+ 400 meter run

5 Rounds for time:

10 Bench press
10 Pull ups
20 Weighted sit ups
400 meter run

Spice up your smoothie with cinnamon nutrition:

(NaturalNews) Cinnamon nutrition has become very popular as a supplement in the USA. It is inexpensive, safe, and with proven health benefits. Most people who use cinnamon take cinnamon capsules. A more effective way to enjoy the health benefits of cinnamon nutrition, however, is to add the right kind of cinnamon to your smoothies or to drink as a tea. What Kind of Cinnamon is Best? If you have ever looked at different kinds of cinnamon available in bulk, you have probably noticed that one kind of cinnamon is a dark brown, while the other is more of a tan. The two kinds of cinnamon are actually from different plants. Cinnamomum cassia, used in curry powder and in Chinese and Korean dishes, is dark brown. The other variety of cinnamon, Cinnamomum zeylanicum, is a lighter brown or tan. The kind of cinnamon that has been studied in clinical trials is the dark brown cinnamon Cinnamomum cassia. Chinese, Ayurvedic, and Unani medicine have used the darker form of cinnamon as a remedy for diabetes and digestive complaints for centuries. It is the herb used in a series of now-famous studies conducted in Pakistan and monitored by government-sponsored health organizations in the US and the Netherlands. Studies on Cinnamon Nutrition The first study of cinnamon as a treatment for diabetes tested daily consumption of 1, 3, or 6 grams (1 gram = 1,000 mg) of cinnamon or a placebo every day for 40 days. The Pakistani researchers found that among diabetics who used cinnamon: - Fasting glucose was lowered 18 to 29 per cent. For most diabetics, this would be something in the range of 30-50 mg/dl, or 1-2.5 mM. - LDL, or "bad," cholesterol fell by 7 to 27 per cent. - Total cholesterol fell 12 to 26 per cent without any loss of the protective HDL cholesterol. - Fasting triglycerides fell 23 to 30 per cent. The benefits of using cinnamon continued even after supplementation was stopped. That means, if you used cinnamon regularly, you do not necessarily need cinnamon every day to receive the full benefits for blood sugar regulation and lowered levels of LDL, cholesterol, and triglycerides. In the interest of full disclosure, however, it is important to note that one recent study did not find the benefits of cinnamon to accrue in just 14 days. It is apparently necessary to use cinnamon in food for at least 40 days before you can "take a day off" and still get the protective benefits. At least 52 studies have looked at various aspects of cinnamon and blood sugar regulation since the publication of the Pakistani study in 2003. Much of the criticism of cinnamon has been based on the entirely factual assertion that cinnamon alone is not enough for "tight control" of full-blown diabetes. For diabetics, cinnamon should be apart of a mixture of different avenues of treatment. People who take medications, like insulin and blood thinners, need to consult with their doctor before taking large amounts of cinnamon. Cinnamon Nutrition in Smoothies More cinnamon is not necessarily better. The optimum dose is 3 grams a day, not one or six. That's a little less than a teaspoon of cinnamon, about the amount you would use in a large smoothie. If you are interested in saving money, buy your cinnamon in bulk amounts. Make sure to store your extra cinnamon in a closed container for optimum freshness. Most smoothie recipes suggest adding cinnamon "to taste," but a good place to start is with a level teaspoon of cinnamon for every 2 cups of the smoothie. Adding cinnamon before blending maximizes aroma and flavor, although you can always sprinkle more on top as a garnish.

Learn more: http://www.naturalnews.com/028009_cinnamon_smoothies.html#ixzz2QZ4U07xl

Monday 4/15/13....choose one

#1 - 
25-15-5 to 5-15-25 to 25-15-5

(135 reps of each total)

Hang power cleans
Push up
DUBS


#2 - 4 Rounds for time:

10 Power cleans (from floor)
20 Push ups
30 Alternating lunges
400 meter run

Saturday 4/13/13...Amrap - 20 - 10 KB Swings + 10 thrusters + 10 Knees to elbows

AMRAP- 20 minutes

10 KB Swings
10 Thrusters
10 Knees to elbows or V- sit ups

Cash out: 1000 meter row for time

Cigarettes or diet soda: Which gives you cancer sooner?
(NaturalNews) Most people who smoke a pack a day of cigarettes know they are treading on thin ice regarding their health, but how many people realize that drinking 30 or more ounces of diet soda each day could prove to be more lethal than a pack of cigarettes? And how can diet soda be worse than regular soda? Even though there are over 4,000 chemicals in one commercial cigarette, the leading chemical in diet soda may actually be breeding more cancer cells in human beings, and thus leading to malignant tumors sooner in life, according to recent research. (http://naturalsociety.com)

Could cancer be the end result of depression? Killing brain neurons and expediting cell death may be killing people faster than lung cancer, and chronic depression is fuel for overwhelming cell mutation and the taking over of organs by mutagenic warped cells, also known as blood cancer. (http://www.holisticmed.com/aspartame/)

People who smoke cigarettes are locked into a vicious cycle of boosting their ambition and dopamine levels with a highly addicting drug, nicotine. The cigarette hangover, which begins with smoking 4,000 chemicals and then waiting for the nicotine to subside, is just the beginning of lung cancer and the mutation of cells.

Cancer thrives in an acidic body where the cells are deprived of oxygen and nutrients. Yet, even worse than cigarettes are artificial sweeteners, which fool the body into ingesting them, as if they are food, and polluting the cleansing organs with mutagens. Some research shows the body never excretes all of the aspartame, sorbitol, sucralose or saccharin. When a human consumes Equal, Splenda, Nutrasweet, Sweet-n-Low, etc., their cleansing organs, like the liver, kidneys, and pancreas are overworking and malnourished. You cannot live without these organs. Aspartame is GMO, so the blood is infected, with synthetic carcinogens (which it does not release properly, if ever) which cause central nervous system (CNS) disorders and make you hungrier! That's right, synthetic sugars drive hunger and actually make most people put on weight. How ironic, right? (http://www.naturalnews.com/033914_Splenda_Essentials_sweetener.html)

It is proven that obesity is a driving force of cancer, so whether you consume excess SUGAR or ARTIFICIAL SWEETENERS, you are feeding the same destructive forces in your body, in your cells, changing your DNA, and the long term effects have "no cure." So, when it all boils down to it, drinking 3 or 4 diet sodas per day is more dangerous than smoking a pack of cigarettes, about 20 cigarettes, in one day. Although diet sodas contain less chemicals than cigarettes, these specific "diet" chemicals are choking cells and mutating DNA at a higher rate, leading to chronic disorders of the digestive track, breakdown of the CNS and ultimately leads to the development of cancerous tumors. It is "programmed cell death" and your mitochondria cells are basically suffocating. If you combine toxic food and toxic medications prescribed by Western doctors (MDs), the addictions being "programmed in" are like programming an early death.
(http://www.zenantidiet.com/)

There is no prescription drug, and there never will be one, which cures the problems that artificial sweeteners create. Over 70 percent of reported cases of fibromyalgia, chronic depression, IBS and acid reflux are caused by consuming chemical agents which have been approved by the FDA.
(http://www.naturalnews.com) The good news is that there are natural cures for both diet soda addiction and cigarette addiction.

Learn more: http://www.naturalnews.com/039857_cancer_cigarettes_diet_soda.html#ixzz2QHiWpqv1

friday 4/12/13...5 RFT - 21 Wall balls + 12 Deadlifts + Run 400

Conditioning: 

5 rounds for time

21 Wall Balls
12 Deadlift (heavy)
Run 400

Thursday 4/11/13...Strength- Power clean 3-3-3-3-3 + Bench Press 5-5-5-5-5

Strength:
Power cleans (from the ground) 3-3-3-3-3
Bench press 5-5-5-5-5

rest 5 minutes

Conditioning WOD:

Amrap - 12 minutes
7 ground to overhead
14 pull ups

Milk thistle is a natural medicine Monday, April 08, 2013 by: Dr. David Jockers

(NaturalNews) Milk thistle is a flowering plant that is part of the daisy family. It gets its name from its bristly and prickly nature and the "milky" sap that oozes out of the plant. The leaves, fruits and seeds of milk thistle have been used for centuries as a natural medicine. Milk thistle is one of the world's most powerful liver detoxifying agents. Milk thistle was used by medical herbalists in the late 19th century to treat varicose veins and liver, spleen and kidney disorders. Today, it is primarily used to improve the function of the liver, kidneys and gastrointestinal system. Many individuals have seen dramatic improvement using milk thistle for health issues such as psoriasis, menstrual problems, jaundice and poor circulation. Milk thistle and liver health The active antioxidant compound within milk thistle is the flavonoid complex called Silymarin. This anti-oxidant is one of the most powerful liver detoxifying agents. It helps to boost glutathione and superoxide dismutase which are two the bodies master super antioxidants. One study found that silymarin increased glutathione content in the intestines and liver by up to 50 percent. Boosting glutathione helps protect the intestines from inflammatory damage that leads to ulcers and colitis. Milk thistle guards the liver's numerous hepatic cell membranes and slows the rate at which toxins can be absorbed into the liver. Research has shown that silymarin enhances protein synthesis to enhance liver cell regeneration and counteract the effects of poisons on the liver. It has been used to treat alcoholic hepatitis, alcoholic fatty liver, cirrhosis-liver poisoning and viral hepatitis. Silymarin and kidney health Silymarin concentrates in kidney cells where it helps repair and regenerate protein enzymes and DNA. One study indicated that it increased kidney cell replication by 25-30 percent over control groups. This is extremely important for individuals who have suffered milk to severe kidney damage from infections, kidney stone formation or environmental toxins. The kidneys are one of the major organs that are damaged by chemotherapy agents. Research has shown that the major compounds in silymarin protect the kidneys from these dangerous drugs. In particular, they protect the cell membrane of the kidney cells allowing for healthy cell receptor activity. Silymarin is considered to be 10 times as potent as vitamin E and increases the activity of the powerful antioxidant superoxide dismutase (SOD) in red and white blood cells in patients suffering with liver disease. This increases oxygenation and immunity. Studies have shown that the major compounds of silymarin are silybin and silychristin. These compounds have low absorption rate at about 20-50 percent. It is better to use milk thistle in a standardized extract. Milk thistle can also be fermented in an organic acid base for optimal digestion and nutrient assimilation. Milk thistle as a demulcent Milk thistle is a demulcent that improves the health of the bodies mucous membranes. This reduces inflammation within the skin cells, sinus and respiratory tract and kidney and bladder wall lining. It also reduces inflammatory stress in the bile duct and inhibits the formation of gall stones. This improves the functionality of the gall bladder and allows for complete bile release. Milk thistle also helps soften and improve the moisturizing of the skin. This is especially helpful for individuals with acne and eczema and other skin impurities. It has also been shown to improve the overall glow and radiance of the skin quality. Sources for this article include: http://www.newsmax.com http://www.motherearthliving.com http://silymarin.com/?p=how.works

Learn more: http://www.naturalnews.com/039821_milk_thistle_natural_medicine_silymarin.html#ixzz2PuIEbBCT

Wednesday 4/10/13...Run + Front squat + Lunge + Push jerk

4 Rounds for time:

400 meter run
10 Front squats (95/65)
40 Lunges
10 Push jerk (95/65)

Tuesday 4/9/13..."Barbara"

"Barbara"
5 Rounds for time

20 pull ups
30 push ups
40 sit ups
50 air squats
*rest exactly 3 minutes between rounds

Monday 4/8/13...."Whitten"

for time: 1000 meter row

rest 5 minutes then: 

Hero WOD..."Whitten"
5 Rounds for time-

22 KB swings 
22 Box jumps
Run 400
22 Burpees
22 Wallballs

Sunday 4/7/13.....Rest Day or crossfit games open 13.5

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

http://games.crossfit.com/video/open-workout-135-video-submission-demo

2012 Dirty Dozen List: Foods to Buy Organic

1. apples
2. celery
3. sweet bell peppers
4. peaches
5. strawberries
6. nectarines (imported)
7. grapes
8. spinach
9. lettuce
10. cucumbers
11. blueberries (domestic)
12. potatoes 

This year the EWG also mentioned green beans and leafy greens (such as kale) as additional foods that contain enough pesticide residue to warrant concern. The organization also added a note saying that shoppers who are concerned about genetically modified organisms (GMOs) should buy organic sweet corn, as GMO sweet corn is not labeled as such in U.S. stores.

2012 Clean 15 List: Foods Okay to Buy Non-Organic

1. onions
2. sweet corn
3. pineapples
4. avocado
5. cabbage
6. sweet peas
7. asparagus
8. mangoes
9. eggplant
10. kiwi
11. cantaloupe (domestic)
12. sweet potatoes
13. grapefruit
14. watermelon
15. mushrooms

For more information on pesticides and produce, check out the “EWG’s 2012 Shopper’s Guide to Pesticides in Produce.”