Friday, January 31, 2014

Friday 1/31/14.....Partner WOD - "Angie meets Annie"


Warm up:
Run 200 then... 3 rounds:
15 knees to elbows/sit ups
15 back extensions



"Angie meets Annie" - partner wod

50 DUBS - both partners
200 pull ups - only one person working at a time
40 DUBS - both
200 push ups - one person working at a time
30 DUBS - both
200 sit ups - one person working at a time
20 DUBS - both
200 squats - one person working at a time













Thursday, January 30, 2014

Thursday 1/30/14...."Nancy"


Conditioning WOD:

"Nancy" - 5 rounds for time

Run 400

15 Overhead squats



The top six fruits for energy:
(NaturalNews) This may be controversial. Since high fructose corn syrup (HFCS) has been pointed out as a leading cause of fatty liver, obesity, and other bad health issues, many assume the same is true for consuming fruits.

Yes, fruits contain fructose. But that fructose is in much smaller quantities than HFCS. Dr. Mark Hyman refers to the massive amounts of HFCS in processed foods and beverages as pharmacological, or intensely condensed and isolated or extracted from it's food source. (Source below)

All the doctors sourced below agree that fructose in excess gets converted mostly to triglyceride fats instead of glucose for energy. Even table sugar (sucrose) gets converted to glucose more efficiently and without clogging up the liver.

The sudden surge in obesity and type-2 diabetes began with the introduction of HFCS into processed foods and beverages. Our livers don't convert pharmacological fructose doses into energy the way it can sucrose. Even IV pharmacological glucose can be beneficial under dire circumstances without damaging the liver.

Fruits in their natural solid forms contain much smaller amounts of fructose than processed HFCS. Their fructose is combined with other nutrients and fibers. So they are digested more slowly and can be assimilated without overdosing on fructose. This keeps the liver from being overwhelmed by a massive dose of fructose.

Making HFSC matters worse, almost all corn is GMO. And the process of converting corn that's already compromised with GMOs produces mercury. So you get a troublesome gene transfer virus with your mercury. If the massive fructose doesn't kill your liver, the GMO and mercury may finish the job.

Caveats: Eating the whole fruit is advised because juices, especially from concentrates, multiply the amount of fructose without the fiber that helps slow its digestion and keep your liver from being overwhelmed. Also, most fruits are exposed to toxic chemical interventions during cultivation and/or ripening.

Eat organic or locally grown fruits without excessive chemical interventions, or pick a fruit from the "clean fifteen" list (http://www.ewg.org/foodnews/summary/).

With all that said, here are six edible fruits that will provide stable energy safely.

(1) Apples are highly regarded for several reasons. They are hardy and don't spoil quickly unrefrigerated. They are higher in fiber than most other fruits as well, and they contain several other basic nutrients.

Some nutritional experts point out that the energy from apples sticks around a little longer than most other fruits. Conventionally produced apples rank high in the "dirty dozen" list of sprayed produce. So stick with organic.

(2) Bananas boost energy with a good amount of potassium, which is good for maintaining membrane potential, a stimulus response that enables muscles to contract. Very important for the heart. Organic is better, but not as vital as it is for apples. Bananas are in the "clean 15" list.

(3) Strawberries provide an excellent energy boost too. But the most toxic pesticides are used on them. They have to be organic.

(4) Pineapples made the "clean 15" list, and they can give you a good energy boost. Just try to purchase Mexican pineapples to avoid playing GMO roulette with Costa Rican and Hawaiian pineapples.

Not all Hawaiian and Costa Rican pineapples are GMO, but there are enough to contaminate non-GMO or organic pineapples.

(5) Papaya can give you and energy boost and improve your digestion if you eat the seeds, but the same regional GMO advice for pineapples applies to papaya.

(6) Oranges provide a lot of energy and vitamin C. Don't buy and consume juices, however, especially those generated from concentrates. It's best to eat the complete wedges from a freshly peeled orange

Learn more: http://www.naturalnews.com/040313_fruits_energy_papaya.html#ixzz2TCb6566p

Wednesday, January 29, 2014

Tuesday, January 28, 2014

Tuesday 1/28/14......."Charlie Horse"


Warm up: 3 rounds
10 jumping pull ups
20 air squats
30 sit ups

WOD: "Charlie Horse"
3 rounds for time

15 chest to bar pull ups
12 burpee box jumps
9 front sqauts (165/115)
























Monday, January 27, 2014

Monday 1/27/14...AMRAP - 20: KB swings, DB snatch, Run 200


Warm up: 3 rounds (use pvc pipe or light body bar)
10 Hang power snatch
10 OH squats


WOD: AMRAP- 20 minutes
20 KB swings
10 DB snatches left
10 DB snatches right
200 meter run


The 7 Easiest Ways to Stay Healthy



Posted Thursday, January 23, 2014 at 05:06pm EST
Sick and tired of getting sick and tired??  Want to improve your well-being, have more energy and maybe even live longer? Start working some of these fun immune boosters into your regular schedule, and you may be able to ward off illness better in the future.
1. Singing
Research shows that singing is an effective immunity booster – even if you’re off-key. So sing in the shower in the morning. Sing in the car during your commute. Sing at home when you’re doing the dinner dishes. But don’t sing at work. That would be weird. (Just sayin’.)
2. Laughing
According to a variety of studies, laughter activates protective T-cells and increases antibody production. So listen to a hilarious podcast or shock-jock while you get ready for work. Watch an episode of your favorite sitcom while you eat breakfast. Watch a stand-up DVD during dinner. Crack open a funny book before you hit the hay. The more you LOL on a daily basis, the more you help your immune system stay strong. (And the nice thing about laughter is, it’s often contagious. So you can spread the healthy benefits to others!)
3. Probiotics
The health of the GI tract plays a big role in bolstering the immune system. In fact, Amanda Bontempo, a registered dietitian at NYC’s Montefiore-Einstein Center for Cancer Care, told upwave that “the health of the GI system determines the health of the immune system.” A major key to digestive health? Probiotics such as yogurt, kefir, sauerkraut, miso and sourdough bread all of which contain so-called “good bacteria” that helps your GI tract do its thang.

4. Human touch
Getting a massage, hugging, holding hands,  — all lower the body’s immunity-weakening cortisol levels. According to research, getting a 45-minute massage also bolsters pathogen-fighting white blood cells and reduces inflammatory cytokines, which have been connected to autoimmune diseases. Having sex, hugging and holding hands cause our bodies to release cortisol-lowering oxytocin, making them awesome immune-system improvers. Some experts, in fact, recommend eight hugs a day to take your oxytocin benefits to the max. So get your hug on!
5. Omega-3s – DHA & EPA
Our brain is made with ~40% of the essential fatty acid DHA.   DHA & EPA are found in phytoplankton and marine algae and is necessary for your mind and body to continue running on full steam!   Supplement your diet with PhytOriginal once a day boosts to your immune system.  One drop, that’s it!
6. Solid shut-eye
Studies have found that sleep deprivation lowers your T-cell count, thereby reducing your body’s ability to fight off disease-causing  pathogens. If you don’t get eight hours of sleep on a regular basis, start taking steps to improve your sleep hygiene now. For tips (which include making 2 p.m. your last call for caffeine), check out our Start A Healthy Sleep Routine Challenge.
7. Moderate exercise

Exercise doesn’t just help your body fight infection: Research shows that it also decreases your risk of getting diseases such as osteoporosis and cancer. Even taking a 20-minute walk every day will strengthen your body’s disease-fighting capabilities — 10 minutes out, and 10 minutes back. That’s it!
 








Sunday, January 26, 2014

Sunday 1/26/14....SWOD: close grip bench 7x7, the WOD 10-9-8-7-6-5-4-3-2-1....SDLHP



Warm up: 3 rounds
15 KB swings
15 squats

SWOD: close grip bench 7x7

WOD:

10-9-8-7-6-5-4-3-2-1 and then back up
SDLHP (use a heavy kettlebell)

*10 wallballs + 10 sit ups after each round













Saturday, January 25, 2014

Saturday 1/25/14...Run, GTOH, Push up


Warm up: 3 rounds
20 sit ups
20 back extensions

Conditioning:
Run 400
15 GTOH w/plate
30 push ups
Run 400
10 GTOH w/plate
20 Push ups
Run 400
5 GTOH
10 Push ups
Run 400


What Is The Paleo Diet?

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. – Robb Wolf

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Health Benefits

For most people the fact the Paleo diet delivers the best results is enough. Improved blood lipids, weight loss and reduced pain from autoimmunity is proof enough.  Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.
With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here is a great paper from Professor Loren Cordain exploring how to build a modern Paleo diet: The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. This paper also offers significant insight as to the amounts and ratios of protein, carbohydrate and fat in the ancestral diet..

Building A Healthy Paleo

Lean proteins

Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.

Fruits and Vegetables

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.

Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat

Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.
Saturated fat has been demonized by our health authorities and media. What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective this questions can be nearly impossible to answer. In this paper Prof. Cordain looks at the amounts and types of saturated fats found in the ancestral diet: Saturated fat consumption in ancestral human diets: implications for contemporary intakes.
One of the greatest deviations away from our ancestral diet is the amounts and types of fat found in modern grain feed animals vs. the amounts and types of fats found in grass fed or wild meat, fowl and fish. What we observe is wild meat is remarkably lean, and has relatively low amounts of saturated fats, while supplying significant amounts of beneficial omega-3 fats such as EPA and DHA. In this paper Prof. Cordain and his team analyze the complete fatty acid profile from several species of wild deer and elk. The take home message is that free range meat is far healthier than conventional meat: Fatty acid analysis of wild ruminant tissues: Evolutionary implications for reducing diet-related chronic disease.

Which foods do you avoid?

All Grains, Pasteurized dairy, Soy, Legumes, Refined Sugar, and Alcohol

Why do you avoid healthy, whole grains?

Contrary to popular belief, whole grains are not so healthy to human beings. We simply have not adapted to be able to digest grains. Grains contain toxic anti-nutrients, lectins, gluten, and phytates, and we as human beings are not wired to be able to properly digest these anti-nutrients. To quote Mark Sisson:
Lectins are bad. They bind to insulin receptorsattack the stomach lining of insectsbind to human intestinal lining, and they seemingly cause leptin resistance. And leptin resistance predicts a “worsening of the features of the metabolic syndrome independently of obesity”. Fun stuff, huh?

Gluten 
might be even worse. Gluten, found in wheat, rye, and barley, is a composite of the proteins gliadin and glutenin. Around 1% of the population are celiacs, people who are completely and utterly intolerant of any gluten. In celiacs, any gluten in the diet can be disastrous. We’re talking compromised calcium and vitamin D3 levels, hyperparathyroidism, bone defects. Really terrible stuff. And it gets worse: just because you’re not celiac doesn’t mean you aren’t susceptible to the ravages of gluten. As Stephan highlights, one study showed that 29% of asymptomatic (read: not celiac) people nonetheless tested positive for anti-gliadin IgA in their stool. Anti-gliadin IgA is an antibody produced by the gut, and it remains there until it’s dispatched to ward off gliadin – a primary component of gluten. Basically, the only reason anti-gliadin IgA ends up in your stool is because your body sensed an impending threat – gluten. If gluten poses no threat, the anti-gliadin IgA stays in your gut. And to think, most Americans eat this stuff on a daily basis.
Phytates are a problem, too, because they make minerals bio-unavailable (so much for all those healthy vitamins and minerals we need from whole grains!), thus rendering null and void the last, remaining argument for cereal grain consumption.”  Read more: http://www.marksdailyapple.com/why-grains-are-unhealthy/#ixzz1nc1L5iGT

Aren’t you worried about cholesterol?

  • The idea that eating foods high in saturated fat and cholesterol will cause heart disease is a myth. You’re body cannot function properly without adequate levels of cholesterol (this does not mean low cholesterol), not to mention your brain needs fat. Your brain is mostly fat and needs fat to really thrive. People at risk for heart disease often are on a low fat, high carb diet, and statins not only do not save lives, but come packaged with many harmful side effects. Just more reason to ditch the grains, and up the fat!
    For more information on cholesterol in a Paleo Diet context, check out these links:
Robb Wolf:

What’s the deal with dairy?

Often people see recipes of ours that include dairy, and their comments are, “I thought dairy wasn’t Paleo?” All dairy is not created equal. Paseurized dairy is a processed, dead food, and raw dairy is a whole, live food. When animals are fed a diet of grains and soy, they are inflamed, fat, toxic, and sick. Animals thrive on a diet of grasses. They are meant to roam freely and graze. Milk from grain fed animals is also toxic, so it then must be heated to kill bad bacteria. Unfortunately when you kill the bad bacteria, you also kill the good bacteria that helps assist in digestion. This is why people often have problems digesting pasteurized dairy. Raw dairy from a healthy animal raised on pasture, is a living food. Raw dairy is a great source of vitamin’s A, D, and K, and can be incorporated into a Paleo diet in moderation. We often include butter and cream in our day to day eating, but it is rare that you will see us eating cheese. When choosing dairy items, we suggest opting for high fat dairy, ie, butter, or cream. Of course, as with any food, it is always best to see how you feel. Just because one person can tolerate dairy, doesn’t mean you will. Listen to your body, and choose wisely.

 


Friday, January 24, 2014

Friday 1/24/14..SWOD: front squat 6x3 Metcon: 15 cleans,15 ballslams, 15 pull ups, 15 DUBS


Warm up: 3 rounds
15 jumping squats
30 lunges

SWOD: Front Squats - 6x3

Metcon: 4 RFT
15 cleans
15 ball slams
15 pull ups
15 DUBS



















Thursday, January 23, 2014

Thursday 1/23/14...."Cannonball"



WOD: "Cannonball".....3 rounds for time

AMRAP-6 minutes
Row 1000 meters
amrap -  thrusters  (do as many thrusters that you can in remaining time)

rest 2 minutes

*score = total # of thrusters











Wednesday, January 22, 2014

Wednesday 1/22/14.... 5 RFT 20 wallball, 20 renegade rows, 20 knees to elbows


WOD: 5 RFT
20 wallballs
20 renegade rows
20 KTE


organic

Five organic foods that may be damaging your digestive system

Saturday, January 18, 2014 by: Derek Henry
Tags: organic foodsdigestive systemgluten sensitivity
eTrust Pro Certified
(NaturalNews) The organic movement was initially dubbed a fad, but as time wore on it became obvious that people were concerned about a polluted food supply, and for good reason. However, what many failed to consider is that NOT ALL organic foods are healthy for everyone, and some could actually cause serious damage to their digestive systems.

The five organic foods to watch

Wheat

Wheat has enjoyed a long run of being the darling of the grains but in recent years has taken a serious hit, with gluten sensitivity plaguing people across North America.

It's not that organic wheat is necessarily bad in and of itself, but rather, our digestive systems have become severely compromised, and as a result we lack the friendly bacteria that helps digest this component of wheat which leaves many people in pain and distress.

This may be partially alleviated for some by simply consuming wheat that is only sprouted, but for many, this will still not resolve the issue.

Wheat can be substituted in a number of ways, the more popular being amaranth, oats, almond, coconut, millet, buckwheat, corn, rice and quinoa flour.

Soy

Soy was at the tip of everyone's tongues when the soy industry convinced us that their products were not only safe for consumption but also actually good for you.

However, research is starting to uncover the opposite. Soy has now been attributed to endocrine disruption, digestive problems, hormone issues, thyroid challenges and fertility complications.

Soy promoters deny this research and point to epidemiological studies of Asians and their reduced rates of breast and prostate cancers, even though their traditional diet is soy-dominated. However, these studies fail to point out that these soy products are primarily fermented, which creates health-promoting probiotics that facilitate proper digestion.

Choose soy products that are organic and fermented.

Peanut butter

Peanuts, unlike hard-shelled nuts, are encased in a very soft and porous shell, which allows contaminants such as fungi to bind to them. As a result, aflatoxin, a cancer-causing chemical produced by naturally occurring fungi in the soil, can easily attach itself to the developing nut.

Since systematic fungal infections are affecting 70% of people, it may not be a wise idea to consume a food that naturally contains it, as it can exacerbate the problem and cause severe reactions and even death.

If you do choose to buy organic peanut butter, refrigerate it at all times to inhibit the growth of this naturally occurring fungus.

Cow's milk

Organic cow's milk eliminates some of the primary concerns of consuming milk, namely antibiotics, hormones and other chemicals.

However, organic milk is also commonly pasteurized, which effectively removes all beneficial bacteria and enzymes and makes it much more difficult for the human digestive tract to properly break down and absorb it.

If you choose organic cow's milk, look for raw.

Pork

Pigs are dirty animals and eat everything in sight (including their own feces). Since their digestive systems work quickly, there is no opportunity to eliminate any toxins that may be present in what they eat.

Not only that, but a pig also does not have any sweat glands, which takes away an effective toxin removal process, allowing more toxins to stay inside their body.

Even though organically raised pigs should have toxin-free diets, there is great difficulty in monitoring and circumventing their insatiable desire to eat nearly everything in sight.

Instead of pork, try turkey bacon or organic, grass-fed beef, which is much friendlier to your intestinal system.

Sources for this article include:


Learn more: http://www.naturalnews.com/043571_organic_foods_digestive_system_gluten_sensitivity.html#ixzz2qnFEmp1n