Friday 3/21/14....KB swings, 50 lunges, Squat cleans.......

Warm up: 3 Rounds
15 KB swings (light)
25 sit ups
15 back extensions

Conditioning WOD: one time through

10 KB swings
50 lunges
10 squat cleans
50 lunges
10 KB swings
50 lunges
10 squat cleans
50 lunges
10 KB swings
50 lunges
10 squat cleans

Carrageenan: a popular natural ingredient that may compromise health (NaturalNews) Found in an astounding array of foods, from cereal bars to non-dairy milk substitutes, carrageenan is not as harmless as it may appear upon first glance. Linked with gastrointestinal inflammation, lesions and malignant tumors, carrageenan can cause significant damage. And if you think purchasing organic will keep you safe, think again. A true case of buyer beware, taking a second look at your favorite foods may prevent a number of health problems down the road. Troubled history Used throughout the food industry, carrageenan is an extremely common ingredient. You might be surprised as to the sheer range of products that utilize the additive, including the following organic examples: buttermilk chocolate milk cottage cheese cream eggnog ice cream shelf-stable milk sour cream yogurt almond milk non-dairy cheese alternative chocolate soy milk coconut milk coffee creamer flax milk frozen non-dairy dessert hazelnut milk hemp milk oat milk rice milk soy milk soy nog soy yogurt sunflower milk nutritional drinks deli meat acai juice cereal bars pizza prepared meals Since carrageenan is derived from a natural source, we may not think there is cause for alarm. But upon closer inspection, carrageenan is far from benign. According to "Carrageenan: Risks and Reality": "The unique chemical structure of carrageenan triggers an innate immune response in the body, which recognizes it as a dangerous invader. This immune response leads to inflammation. For individuals who consume carrageenan on a regular or daily basis, the inflammation will be prolonged and constant, which is a serious health concern since prolonged inflammation is a precursor to more serious disease." Joanne Tobacman, M.D., veteran carrageenan researcher and associate professor of clinical medicine at the University of Illinois School of Medicine at Chicago, agrees. She states in Prevention that "[c]arrageenan predictably causes inflammation, which can lead to ulcerations and bleeding." Dr. Tobacman is involved with ongoing research that examines the effect carrageenan has on ulcerative colitis, as well as other diseases like diabetes. And yet, concerns about food-grade carrageenan are nothing new. Since the 1960s, the additive has been under scrutiny by researchers who found food-grade carrageenan caused gastrointestinal disease in lab animals - including colon cancer and intestinal lesions. Take action If you would like to protect yourself from the dangers of carrageenan, here are a few tips: Read labels. One of the best (and easiest) methods to reduce exposure to carrageenan is to consistently scan labels. Since carrageenan must legally be listed, have a look at your favorite convenience food to see if it's an ingredient. Make your voice heard. Sign the petition to the FDA for the removal of carrageenan from our food supply and make it clear to the agency that the additive isn't safe for consumption. Review the list. The Cornucopia Institute has created a practical shopping guide that helps you identify which products and brands use carrageenan -- and those that do not. Sources for this article include: http://science.naturalnews.com/pubmed/20937806.html http://www.cornucopia.org/2013/12/carrageenan-risks-reality/ http://www.prevention.com http://www.cornucopia.org Learn more: http://www.naturalnews.com/044360_carrageenan_natural_ingredients_food_labels.html#ixzz2wRluXLZj Wednesday, March 19, 2014 by: Carolanne Wright

Thursday 3/20/14...."Jackie" and "fab abs"

 

Warm up: Barbell bear complex: 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. 

CONDITIONING: "Jackie"

Row 1000 meters

50 Thrusters (45#)

30 Pull ups

then do "Fab Abs"

30-25-20-15-10

Weighted sit ups(25/35/45)

renegade rows

Russian twists

   

Wednesday 3/19/14....SWOD: Bench press, WOD: 5RFT -10 KB swings, 20 jumping pull ups, 200 meter run, 10 deadlift, 20 wallballs

SWOD: Bench press - 5-5-3-3-3
 then do 30 dips

Conditioning WOD: 5 Rounds for time
10 KB swings
20 jumping pull ups
200 meter run
10 deadlifts
20 wallballs

Tuesday 3/18/14....Run 400, back squat x5, 15 DUBS, Run 400, front squat x 5, 15 DUBS, Run 400 15 OHS, 15 DUBS

Conditioning WOD: for time: 


Run 400 meters w/ med ball  (if we have to run on the treadmills we'll have to skip the ball carries :)
then..........
do 5 Rounds:
5 front squats
15 dubs/ 75 singles

Run 400 meters no ball
then.........
do 5 Rounds:
5 back squats
15 dubs/ 75 singles

Run 400 meters w/ med ball
then.............
do 5 Rounds
5 OHS (Overhead squats)
15 dubs/ 75 singles

Run 400 meters no ball

last time: maureenOctober 4, 2013 at 3:27 PM

Everyone improved on their times and carried 25# (last time we carried 8# medballs)
Dot - 40:00
Jo - 40:00
Jan - 31:43
Mo - 32:37
Suze - 33:00
Darb - 33 +/-

Monday 3/17/14 - 21-18-15-12-9-6-3 Box jumps, SDLHP, Push press

Warm up: 3 rounds
15 air squats
15 push press
15 overhead squats
* use a light body bar


WOD: 21-18-15-12-9-6-3
Box Jumps
SDLHP 85/115
Push press 85/115
*option - run 200 after each round













Brands you can trust and those you should boycott:

 List of brands you can actually trust:

Amy’s Kitchen

Annies Homegrown

Bell & Evans Breaded Chicken Tenders

Late July

Natures Path Organic

Organic Valley

Wholesome Sweeteners

Great Snacks that Really are Healthy: Crunchies Freeze Dried Fruit, Quinn Popcorn, Kind Bars, Sambazon Smoothie Packs and Dang Coconut Chips

Wildly Affordable Organic: Eat Fabulous Food, Get Healthy, and Save the Planet–All on $5 a Day or Less

Ingredients to Avoid:

1. Refined sugar and sweetened foods: Avoid foods with refined sugars as well as high fructose and regular corn syrups. Candy, soda, syrup, jelly, cookies and baked goods are on the avoid list unless you make them yourself with wholesome real ingredients. Instead, eat foods that are naturally sweet or sweetened with fruit or 100-percent fruit juice. You can also use natural sweeteners, such as real raw honey or agave nectar.

2. Packaged foods with ingredients you can’t pronounce: Many packaged foods that seem healthy often contain fillers, preservatives and other unhealthy ingredients. If you do choose something that is canned or packaged avoid those that contain ingredients you don‘t recognize.

3. Diet foods: Diet foods are advertised to be lower calorie versions of their high-calorie counterparts and are made by reducing the sugar or fat content. These are usually made with highly processed, chemically-derived sugar substitutes and you need to know that reduced fat foods usually still have a lot of added sugars.

4. Fried foods:  Fried foods, especially pre-packaged or from fast food restaurants usually contain lots of saturated and trans fats. These fats have been linked to disease and other health problems.

5. Fast Foods: Fast foods are quite obviously the worst offenders. Most are mass produced, highly processed and filled with preservatives, artificial flavorings, colorings and other non-healthy additives. Fast food restaurants often use the cheapest, low quality ingredients combined with loads of unhealthy fats. And if you follow Natural News, many undesirable things have been found lurking in fast food items tested!

Top 10 added ingredients to avoid

1. Artificial Colors is a chemical compound made from coal-tar derivatives to enhance color. It is linked to allergic reactions, fatigue, asthma, skin rashes, hyperactivity and headaches.

2. Artificial Flavorings are cheap chemical mixtures that mimic natural flavors and are linked to allergic reactions, dermatitis, eczema, hyperactivity and asthma. They can also affect enzymes, RNA and thyroid.

3. Artificial Sweeteners include Acesulfame-K, As-partame, Equal®, NutraSweet®, Sac-charin, Sweet’n Low®, Sucralose, Splenda® & Sorbitol.  These are highly-processed, chemically-derived, zero-calorie sweeteners found in diet foods and diet products to reduce calories per serving that can negatively impact metabolism. Some have been linked to cancer, headaches, dizziness and hallucinations.

4. Benzoate is a preservative and can also be listed as BHT, BHA, TBHQ.  These are compounds that preserve fats and prevent them from becoming rancid and may result in hyperactivity, angiodema, asthma, rhinitis, dermatitis, tumors and urticarial.  They can also affect estrogen balance and levels.

5. Brominated Vegetable Oil (BVO) is a chemical that boosts flavor in many citric-based fruit and soft drinks that increases triglycerides and cholesterol.  BVO can damage liver, testicles, thyroid, heart and kidneys.

6. High Fructose Corn (HFCS) is a cheap alternative to cane and beet sugar that is used to sustain freshness in baked goods.  It mixes easily in beverages to keep them sweet.  It can predispose the body to turn fructose into fat and it increases risk for type-2 diabetes, heart disease as well as stroke and cancer.  Another problem with HFCS is that it isn’t easily metabolized by the liver.

7. MSG (Monosodium Glutamate) is a flavor enhancer used in lots of restaurant food, salad dressing, chips, frozen entrees, soups and many other processed foods. Eating food with MSG can actually stimulate appetite and cause headaches, nausea, weakness, wheezing, edema, change in heart rate, burning sensations and even difficulty breathing.

8. Olestra is an indigestible fat substitute used primarily in foods that are fried and baked which inhibits absorption of some nutrients. It has been linked to gastrointestinal disease, diarrhea, gas, cramps, bleeding and incontinence.

9. Shortening, Hydrogenated and Partially Hydrogenated Oils (Palm, Soybean and others) these are industrially created fats used in over 40,000 food products in the U.S. because they are cheaper than most other oils. They contain high levels of trans fats, which raise bad cholesterol and lower good cholesterol, contributing to higher risk of heart disease.

10. Sodium Nitrite and Nitrate is used to preserve, color and flavor cured meats and fish and is also used to prevent botulism. Nitrates can combine with chemicals in your stomach to form nitrosamine which is a carcinogen.

 Boycott Fake “Organic” Brands

The Organic Consumers Association (OCA) Top List to Boycott

These companies have been accused of having either non-organic, gmo or other unacceptable labeling practices and donated money to defeat Prop37.

PepsiCo (Donated $2.5M): Naked Juice, Tostito’s Organic, Tropicana Organic

Kraft (Donated $2M): Boca Burgers and Back to Nature

Safeway (Member of Grocery Manufacturers Association, which donated $2M):“O” Organics

Coca-Cola (Donated $1.7M): Honest Tea, Odwalla

General Mills (Donated $1.2M):  Muir Glen, Cascadian Farm, Larabar

Con-Agra (Donated $1.2M): Orville Redenbacher’s Organic, Hunt’s Organic, Lightlife, Alexia

Kellogg’s (Donated $791k): Kashi, Bear Naked, Morningstar Farms, Gardenburger

Smucker’s (Donated $555k ): R.W. Knudsen, Santa Cruz Organic

Unilever (Donated $467k): Ben & Jerry’s

Dean Foods (Donated $254k): Horizon, Silk, White Wave

This list can be overwhelming if you are just getting on board with cleaner eating habits.  Start out by cutting out 1-3 of these ingredients at a time.  Read labels until you get familiar with specific brands you can trust to find items that don’t contain the ingredients you are avoiding.  It will get easier over time and you will reap the benefits of a healthier life.  You can’t put a price tag on that!

Sunday 3/16/14..SWOD: 1-1-1-1-1 Power cleans WOD:5-10-15-20-25... Pull ups, Power cleans, Sit ups

SWOD: 1-1-1-1-1 Power cleans
* increase weight each set

WOD: 5-10-15-20-25
Pull ups
Power cleans
Sit ups ( double the reps)

Saturday 3/15/14....SWOD: back squat; Metcon: 5 Rounds for time - 10 wallballs, 25 DUBS, 10 DB snatches(each arm)

SWOD: Back Squat - 20 reps(unbroken)

This program is designed to be done once or twice a week increasing weight by 5# each time.
The first day you find 60% of your 1RM. Then do 20 reps unbroken. You cannot put the bar down and you shouldn"t rest for minutes at a time. We could do this every Friday or Saturday depending on the WOD. I think Jan will like this as it produces an enhanced "booty"!!

WOD: 5 Rounds for time
10 wallballs
25 DUBS
10 DB snatches (each arm)

cash out: 50 Hollow rocks