Sunday 3/8/15.... SWOD:Squats WOD: 21-15-9 bench press + TTB

STRENGTH: squats
3 rounds

EVERY 3 MINUTES
3 BACK SQUATS + 2 FRONT SQUATS
@ 85% OF FRONT SQUAT MAX

METCON:
BUY IN:
 500M ROW

21-15-9
BENCH PRESS (135#/95#)
TOES-2-BAR

Fats Are Made of Fatty Acids

As you can see in the graphic above, each type of fat is made up of a combination of fatty acids. Fatty acids are the building blocks of fats and they are divided into three categories:

• Polyunsaturated fatty acids (PUFA)
• Monounsaturated fatty acids (MUFA)
• Saturated fatty acids (SFA)

While each cooking fat contains a combination of all three types of fatty acids, we tend to classify it by its largest component — for example, since butter is comprised of 66% saturated fatty acids, we consider it to be a saturated fat.

Fatty Acids and Oxidative Damage

Why is any of this important? Because whether a fat is primarily saturated, monounsaturated, or polyunsaturated tells us about its ability to stand up to oxidation — the biggest factor in our decision whether to cook with it or not. Fats that readily oxidize are capable of triggering a chain reaction of oxidative damage throughout the body, which is suspected to play a role in cardiovascular disease, neurodegenerative diseases, and age-related cancers.

Choosing Fats To Cook With

Saturated fats such as butter, coconut oil, and animal fats are the most capable of withstanding the heat of cooking without oxidizing. That makes them the best choice for cooking.

Monounsaturated fats such as olive oil are slightly less stable, but still ok for cooking over low to moderate heat or eating raw on a salad.

Polyunsaturated fats are the most unstable and prone to oxidation. Never cook with polyunsaturated fats. It’s best to limit your intake of polyunsaturated fats to those that are naturally occurring in whole foods (i.e. plants, meat, and fish — NOT vegetable oils).

Take Away: Understanding the fatty acid profile of a specific fat allows us to determine whether it’s a healthy choice for cooking — or whether it’s prone to harmful oxidation.

from the book PRACTICAL PALEO guide to: cooking fats

Choose fats and oils based on: 1. How they’re made—choose naturally occurring, minimally processed options first; 2. Their fatty acid composition—the more saturated they are, the more st