Friday 3/28/14......"Clean it up Friday"

SWOD: Power Clean - 2-2-2-2-2 (increasing weight each round)

WOD- 1 round for time:

100 DUBS
 20 Hang Power Cleans 95/65
Run 200
 10 Hang Power Cleans
Run 400
100 DUBS
 10 Hang Power Cleans
Run 400
 20 Hang Power Cleans
Run 200
100 DUBS

*sub for dubs= 300 singles

**Cash out: 100 Russian twists

By Sarah Barendse

Posted Tuesday, August 20, 2013 at 03:51pm EDT

Keywords: blood pressure, cholesterol, danger of salt, doctor, health, Heart, Himalayan salt,iodized salt, low salt diet, mined salt, pink salt, prescription, salt, sea salt, trace minerals

Salt – So much controversy, but what’s the truth?

It seems like forever now all you hear is “salt is bad for you”. You hear of people with health conditions like high blood pressure or heart conditions being placed on bland low or no salt diets. But why is that? Don’t salts exist naturally in food we eat?

The problem comes in with table salt (also called Iodized salt). This may come as a shock, but table salt is comprised of sodium chloride and along with that often contaminated with sand and glass. Herein lies the problem. When you consume this lovely mixture the sand and glass are abrasive. They scratch and make small tears in your body including your veins. Your body reacts by trying to patch and heal with fats (cholesterol). This often causes your body to make more cholesterol than needed and cause blockages and in more extreme cases can lead to stroke or heart attack. So it does make sense that doctors place you on a salt restricted diet.

What the medical community is missing here is that salt is an important component to the human body.

1. Salt helps with regulation of blood pressure.
Sodium maintains your body’s balance of fluid and water retention. It helps maintain a healthy blood pressure.

2. Nerve Function
Sodium supports proper nerve function. A deficiency can cause muscle cramps.

3. Digestion
Salt also aids in digestion and can affect kidney function helping to retain nutrients.

So, if your body needs salt but table salt is bad and even dangerous what are you supposed to do?

Up until recent years Sea Salt was a wonderful choice. Made by nature it filled all the good benefits of salt and none of the bad. With recent environmental changes – such as the Gulf and other oil spills followed by the dumping of thousands of gallons of toxic oil dispersant Corexit as well as Fukushima Nuclear Plant’s continuing radiation leak, sea salt is no longer our recommendation as you may be causing more problems than you are healing.

This leaves us with the best choice of all – Pink Himalayan salt. Himalayan salt is one of the most profound and fundamental health re-discoveries of our time. This crystalline, unrefined salt comes from the original prime body of sea—The Primal Sea.

Located deep below the earth’s surface, Himalayan salt was created when the primal sea was dried up by the sun and then compressed over millions of years by the pressure of the landmasses that formed the top of it.

Taken from the foothills of the Himalayan Mountains, Himalayan salt is still hand mined and sun dried. By keeping these practices, the salt maintains its original properties containing 94 different minerals and trace minerals our bodies are made up of, including calcium, magnesium, potassium, copper and iron.

These are minerals our body was designed to utilize. Our soil has been depleted for the most part and they are no longer absorbed by the fruits and vegetables we eat so most of us are not getting them at all.

Pink salt is a wonderful addition to everyone’s daily diet and unlike table salt, which is damaging to the body, it heals and re-mineralizes.

Because of these minerals Himalayan pink salt can:

Create an electrolyte balance
Increases hydration
Regulate water content both inside and outside of cells
Balance pH (alkaline/acidity) and help to reduce acid reflux
Prevent muscle cramping
Aid in proper metabolism functioning
Strengthen bones
Lower blood pressure
Help the intestines absorb nutrients
Prevent goiters
Improve circulation
Dissolve and eliminate sediment to remove toxins

It is even said to support libido, reduce the signs of aging, and detoxify the body from heavy metals.

For the best quality Pink Himalayen Salt please visit www.bestpinksalt.com

Thursday 3/27/14.......100 Bench Press

Warm up: 4 rounds
5 diamond push ups
10 jumping pull ups
25 single jump ropes


WOD: Bench Press
100 reps using 65% of your 1 RM

*penalty - 5 burpees as soon as you rack the bar

Wednesday 3/26/14...."The Three Amigo's"

Warm up: 5 rounds
10 squats
10 lunges

Conditioning WOD: "The Three Amigo's"

#1- AMRAP-5 (as many rounds as possible in 5 minutes)
      10 Front squats
      10 Hollow rock

#2- AMRAP-5 (as many rounds as possible in 5 minutes)
      10 Deadlift
      10 Toes to bar

#3- AMRAP- 5 (as many rounds as possible in 5 minutes)
      10 Push press
      10 Russian twists

*Sprint 1 minute then rest 1 minute after each amrap

Tuesday 3/25/14......"Death by Cluster"

Warm up:
Run 200 meters
AMRAP- 4  "Cindy" (5 pull ups/10 push ups/15 air squats)

SWOD: Cluster 5-4-3-2-1 (increase weight each time to your 1 rep max)
* cluster = a clean into a thruster

WOD: "Death by Clusters" (use 50% of your 1 rep max)

every minute on the minute: 1 cluster the first minute, 2 the second minute, 3 the third.... continuing as long as possible

Interesting article from Dr Mercola...

Alzheimer's Might be "Brain Diabetes"

It's becoming increasingly clear that the same pathological process that leads to insulin resistance and type 2 diabetes may also hold true for your brain. As you over-indulge on sugar and grains, your brain becomes overwhelmed by the consistently high levels of insulin and eventually shuts down its insulin signaling, leading to impairments in your thinking and memory abilities, and eventually causing permanent brain damage.

You may already know I have become passionate about warning of the dangers of fructose. There is NO question in my mind that regularly consuming more than 25 grams of fructose per day will dramatically increase your risk of dementia and Alzheimer's disease. Consuming too much fructose will inevitably wreak havoc on your body's ability to regulate proper insulin levels.

Although fructose is relatively "low glycemic" on the front end, it reduces the affinity for insulin for its receptor leading to chronic insulin resistance and elevated blood sugar on the back end. So, while you may not notice a steep increase in blood sugar immediately following fructose consumption, it is likely changing your entire endocrine system's ability to function properly behind the scenes.

Additionally, fructose has other modes of neurotoxicity, including causing damage to the circulatory system upon which the health of your nervous system depends, as well as profoundly changing your brain's craving mechanism, often resulting in excessive hunger and subsequent consumption of additional empty carbohydrate-based calories.

In one study from UCLA, researchers found that rats fed a fructose-rich and omega-3 fat deficient diet (similar to what is consumed by many Americans) developed both insulin resistance and impaired brain function in just six weeks.⁶

Plus, when your liver is busy processing fructose (which your liver turns into fat), it severely hampers its ability to make cholesterol, an essential building block of your brain crucial to its health. This is yet another important facet that explains how and why excessive fructose consumption is so detrimental to your health.

Since the average American is exceeding this recommendation by 300% this is a pervasive and serious issue. I view significantly reducing fructose consumption as the MOST important step you can take to lower your risk of Alzheimer's disease.

More Tips for Avoiding Alzheimer's Disease

In spite of how common memory loss is among Westerners, it is NOT a "normal" part of aging. While even mild "senior moments" may be caused by the same brain lesions associated with Alzheimer's disease and other forms of dementia, these cognitive changes are by no means inevitable! People who experience very little decline in their cognitive function up until their deaths have been found (post-mortem) to be free of brain lesions, showing that it's entirely possible to prevent the damage from occurring in the first place… and one of the best ways to do this is by leading a healthy lifestyle.

• Fructose. As mentioned, most everyone will benefit from keeping their total fructose consumed to below 25 grams per day.
• Improve Magnesium Levels. There is some exciting preliminary research strongly suggesting a decrease in Alzheimer symptoms with increased levels of magnesium in the brain. Unfortunately most magnesium supplements do not pass the blood brain levels, but a new one, magnesium threonate, appears to and holds some promise for the future for treating this condition.
• Optimize your vitamin D levels with safe sun exposure. Strong links between low levels of vitamin D in Alzheimer's patients and poor outcomes on cognitive tests have been revealed.⁸ Researchers believe that optimal vitamin D levels may enhance the amount of important chemicals in your brain and protect brain cells by increasing the effectiveness of the glial cells in nursing damaged neurons back to health.
Vitamin D may also exert some of its beneficial effects on Alzheimer's through its anti-inflammatory and immune-boosting properties. Sufficient vitamin D is imperative for proper functioning of your immune system to combat inflammation that is also associated with Alzheimer's.
• Keep your fasting insulin levels below 3. This is indirectly related to fructose, as it will clearly lead to insulin resistance. However other sugars (sucrose is 50% fructose by weight), grains and lack of exercise are also important factors.
• Vitamin B12: According to a small Finnish study recently published in the journal Neurology,⁹ people who consume foods rich in B12 may reduce their risk of Alzheimer's in their later years. For each unit increase in the marker of vitamin B12 (holotranscobalamin) the risk of developing Alzheimer's was reduced by 2 percent. Very high doses of B vitamins have also been found to treat Alzheimer's disease and reduce memory loss.
• Eat a nutritious diet, rich in folate, such as the one described in my nutrition plan. Vegetables, without question, are your best form of folate, and we should all eat plenty of fresh raw veggies every day.
• High-quality animal-based omega-3 fats, such as krill oil. (I recommend avoiding most fish because, although fish is naturally high in omega-3, most fish are now severely contaminated with mercury.) High intake of the omega-3 fats EPA and DHA help by preventing cell damage caused by Alzheimer's disease, thereby slowing down its progression, and lowering your risk of developing the disorder.
• Avoid and remove mercury from your body. Dental amalgam fillings, which are 50% mercury by weight, are one of the major sources of heavy metal toxicity, however you should be healthy prior to having them removed. Once you have adjusted to following the diet described in my optimized nutrition plan, you can follow the mercury detox protocol and then find a biological dentist to have your amalgams removed.
• Avoid aluminum, such as antiperspirants, non-stick cookware, vaccine adjuvants, etc.
• Exercise regularly. It's been suggested that exercise can trigger a change in the way the amyloid precursor protein is metabolized,¹⁰ thus, slowing down the onset and progression of Alzheimer's. Exercise also increases levels of the protein PGC-1alpha. Research has also shown that people with Alzheimer's have less PGC-1alpha in their brains¹¹ and cells that contain more of the protein produce less of the toxic amyloid protein associated with Alzheimer's. I would strongly recommend reviewing the Peak Fitness Technique for my specific recommendations.
• Avoid flu vaccinations as most contain both mercury and aluminum, well-known neurotoxic and immunotoxic agents.
• Eat plenty of blueberries. Wild blueberries, which have high anthocyanin and antioxidant content, are known to guard against Alzheimer's and other neurological diseases.
• Challenge your mind daily. Mental stimulation, especially learning something new, such as learning to play an instrument or a new language, is associated with a decreased risk of Alzheimer's. Researchers suspect that mental challenge helps to build up your brain, making it less susceptible to the lesions associated with Alzheimer's disease.
• Avoid anticholinergic and statin drugs. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence, and certain narcotic pain relievers.
Statin drugs are particularly problematic because they suppress the synthesis of cholesterol, deplete your brain of coenzyme Q10 and neurotransmitter precursors, and prevent adequate delivery of essential fatty acids and fat-soluble antioxidants to your brain by inhibiting the production of the indispensable carrier biomolecule known as low-density lipoprotein.

Monday 3/24/14....Chipper Monday - "Barn Burner"

Warm up: Row 250 meters
                then... 3 rounds - 
                10 jumping pull ups
                10 jumping squats


Conditioning WOD: "Barn Burner"

Run 200 meters
25 SDLHP
Run 400 meters
25 Ball slams
Run 200 meters
25 KB swings
Run 400 meters
25 Wallballs
Run 200 meters



*I'll be at CFSS today doing the open WOD 14.4. It's also a chipper WOD if you want to do that one instead.........

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 lb. to 10-foot target

30 cleans, 135 lb.

20 muscle-ups

Sunday 3/23/14....21-15-9-15-21 - v-sit ups w/medball, back extensions, renegade row - 20 DUBS BTW rounds

Conditioning:

21-15-9-15-21
V-sit ups w/medball
back extensions
renegade row

*20 Dubs/80 singles BTW rounds

Here is the pecan pie recipe. I need to warn you if you have no self control (like me)you need to divide these into serving sizes and freeze

Thanksgiving Dessert: Chewy Pecan Pie Brittle

 

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Serves: 4-5

Ingredients

• ½ cup pecans (I used a whole cup)
• ½ cup honey
• ½ cup maple syrup
• ½ cup Coconut Oil, melted
• ½ cup Coconut Cream Concentrate or homemade coconut butter
• 2 teaspoons cinnamon
• 1 teaspoon vanilla extract
• pinch of salt

Instructions

1. Place a medium saucepan over medium heat.
2. Add a tablespoon of coconut oil (or more if your using more pecans) then add your pecans to the pan. Toss around to coat in the oil and keep moving to help roast your pecans without burning them.
3. When your pecans begin to become fragrant and browned a bit, add your honey and maple syrup. Mix well.
4. Once your sugar begins to thicken just a little, add your coconut oil and coconut cream concentrate. Keep mixing with a rubber spatula to make sure your coconut cream concentrate doesn’t burn.
5. Then add your cinnamon, vanilla extract, and a pinch of salt.
6. When everything is well combined, turn burner on low and let simmer for about 3-4 minutes to thicken just a bit. (it won’t get super thick, so don’t expect that)
7. While your mixture is thickening, line a 8×8 glass baking dish with parchment paper, pressing the paper down into the sides of the dish.
8. Then pour your mixture into the parchment-lined baking dish and use a spoon to spread out the pecans throughout the mixture.
9. Place in the freezer and let freeze for an hour or more. When you pull it from the freezer, it should be completely hardened but still have a chewyness to it.
10. Use a knife to break it into pieces.
11. Store in the freezer until serving!
12. Sooooooo much better than pecan pie. #factoflife

Notes

*Prep only takes about 10 minutes, but it should sit in the freezer for over an hour before serving! **To make it even creamier in texture, ad about ¼ cup almond butter or sunflower seed butter!

Saturday 3/22/14...... Navy Seal WOD or Partner WOD

SWOD x20 reps back squat....
Dot - 65#,
Jan - 70#,
Linda - 75#,
Mo - 70#, 
* We should add 5# to last weeks #


WOD #1- Navy Seals workout
4 Rounds
25 push ups
25 pull ups
50 steps farmers walk
Run 200


WOD #2 - Partner WOD
P1 and P2 together (one working at a time) complete for time:
80 pull ups
100 wallballs
150 air squats

 - then - for total reps using 95/65#

P1 runs 200 while P2 does HPC
then switch- count total reps
P1 farmer carry 200 meters while P2 does plate ground to overhead
then switch- count total reps
P1 runs 200 while P2 does KTE
then switch- count reps
-then-
complete 100 situp medball toss w/partner