saturday 5/14/16... #1. farmers walk + DUBS, #2. AMRAP-10: snatch, TTb, KB swings

#1. 4 Rounds:
     100 meter farmers walk
     25 DUBS


#2. AMRAP-10 
     6 DB snatch (each arm)
     9 TTB
     12 KB swings

This is how we do the push up challenge on Friday afternoon @ SSH

friday 5/13/16...#1. "Jackie" #2. 3RFT - 20 HSPU, 20 TTB, 200 Run

#1. "Jackie"
     1000 meter row
     50 Thrusters (45/35)
     30 Pull ups


#2. 3 RFT
     20 HSPU (sub strict shoulder press)
     20 Toes to bar
     200 Run

12 Power-Packed Vegetables and Fruits Peels

Banana

There are many benefits of banana peels. Banana peels contain vitamins B6 and B12, magnesium, and potassium. The peel also contains more fiber than the banana flesh, which can help aid digestion. Another benefit of banana peels is that they contain tryptophan, which can increase your serotonin levels, which researchers have found impacts your mood. Having good blood serotonin levels can help reduce the risk of depression due to this mood-stabilizing effect.

If you’re brave, you can eat a banana peel raw. For the rest of us, boil the peel for a few minutes, then blend it into a smoothie with other fruits.

Tomatoes

What makes tomato peels so healthy is actually what gives them their red color, lycopene, Lycopene is a super-efficient antioxidant found primarily in cooked tomatoes. It is linked to a consistently lower risk of cancer, and lycopene fights the cell damage that causes degenerative diseases like heart disease, premature aging, cancer and cataracts.

Carrots

Since the skin of a carrot is the same color as what’s directly beneath it (like a tomato or a red pepper), the peel and its flesh have similar nutritional properties. However, the highest concentration of phytonutrients is found in a carrot’s skin or immediately underneath. Just rinse the carrot thoroughly rather than peeling it.

Onion 

The papery skin contains more antioxidants than the onion itself. It’s especially rich in quercetin, which may reduce blood pressure and prevent arterial plaque.

Simmer in stocks, soups, and stews for additional flavor; discard the skins before serving.

Orange

The peel contains more than four times as much fiber as the fruit inside, and more tangeretin and nobiletin—flavonoids with anticancer, antidiabetic, and anti-inflammatory properties. A 2004 study on animals suggests that these nutrients may even reduce harmful LDL cholesterol better than some prescription drugs.

The problem, of course, is that orange peels don’t taste as good as the fruit itself. To avoid the bitter taste, break off a piece of orange peel, grate it, and sprinkle it onto your salads or vegetables. This orange zest can enhance any dish, and even tastes good mixed into cookies or cake.

Potatoes

A potato’s skin packs more nutrients—iron, calcium, potassium, magnesium, vitamin B6 and vitamin C—ounce-for-ounce than the rest of the potato. For example, 100 grams of potato peel packs seven times more calcium and 17 times more iron than the same amount of potato flesh. Ditch the skin and you’ll also lose up to 90 percent of a potato’s iron content and half of its fiber.

Red Grapes

Red grapes have some wonderful health benefits, but make sure to choose organic, if you can, because pesticides are easily absorbed in grapes.
Resveratrol is a phytochemical found in the highest concentrations in the skin of red grapes.
Researchers believe that it has powerful antioxidant capabilities and can lower LDL (bad) cholesterol as well as reduce your risk for heart disease. Other studies show that resveratrol inhibits damage caused by exposure to the heavy metal cadmium.

Apple

Apple peels contain 87% more cancer-fighting phytochemicals than the apple itself, and apple peel is considerably tastier than orange or kiwi peel, so there’s really no excuse to miss out on the health benefits of apple peel.

Cucumber

Next time you want a snack, choose a cucumber—and don’t peel it. Cucumber peels contain silica, a chemical that helps build collagen, which is vital for making your skin last longer than ever. Even one cucumber peel—which is about five milligrams of silica—will make a difference. Make sure to wash cucumber peels carefully, and if you can afford it, buy organic, because non-organic cucumbers in particular are coated with wax to make them last longer.

Watermelon

Luckily, the health benefits of watermelon peel are not the hard, green peel itself—the health benefits of this fruit peel lies in the white rind that you probably leave behind when you’re done munching on a watermelon slice. Don’t forget to eat the white rind, because it contains the amino acid citruline, which helps dilate blood vessels to improve your body’s circulation.

Kiwi

If you’ve never tried kiwi peel, now’s the perfect time. This fuzzy peel contains chemicals that are known for fighting infections like E. coli and Staphylococcus (staph infection). Instead of eating it raw and whole, peel the kiwi and mix it into your smoothie. You can also try cutting kiwi peel into very thin slices and adding it to your salad or vegetable stir fry.

Mango

Researchers found that mango skin contains properties similar to resveratrol, which helps burn fat and inhibits the production of mature fat cells. Mango flesh extracts were also tested, but did not produce the same results, which suggests that one needs to eat mango skin in order to get this beneficial property.

Thursday 5/12/16.... Run, Toes to bar, overhead walking lunge

from Incendia:

Warm Up: EMOM x 10:00
Even: 5 Strict Pull Ups
Odd: 20 Air Squats

WOD: 3 Rounds for Time
Run, 400 m
12 Toes-to-bars
20 Overhead Walking Lunge With Plates (45/25)

5 Toxic Protein Powder Ingredients

If you are consuming Protein Powder, it is probably a safe bet that you are trying to increase your fitness and overall health. Many people have already discovered the issues with consuming Soy Protein and have made the smart choice to use Whey Protein instead. So clearly not all Protein Powders are created equal. Additives in protein powders can vary from brand to brand and can turn a good idea into a very unhealthy choice.

Some products include additives to enhance the flavor, mix-ability, texture, shelf life, convenience or simply to make it look like you are getting more product than you actually do.  When reading labels, it’s important to know that ingredients are typically listed in the order of the highest amount used in the product to the least amount.

Here are the top 5 Toxic Protein Powder Ingredients:

1. Soy Lecithin

This additive is extracted from soybeans, either mechanically or chemically, using hexane. It’s actually a byproduct of soybean oil production. According to WebMD, it can cause side effects such as diarrhea, nausea, and abdominal pain. Johns Hopkins Medical Institution conducted a study and found that soy lecithin has negative effects on fertility and reproduction. And another study conducted by Cornell University observed increased risk of cancer with consumption of soy lecithin.

2. Artificial Growth Hormones and Steroids

Many farmers inject growth hormones and steroids into dairy cattle to increase milk production. These artificial hormones lead to an increase in the amount of a compound called IGF-1 in the cows’ milk, which you then consume. Science Journal published a study that found that elevated levels of IGF-1 are linked to various types of cancer.

To make matters worse, cows are injected with antibiotics, which may lead to antibiotic-resistance. You do not want to be consuming steroids and unnatural hormones and cause all kinds of havoc to your body.

3. Artificial Sweeteners
Aspartame (Nutrasweet and Equal) and Sucralose (marketed as Splenda) are sweeteners that contain no calories (that could be a big reason protein powder manufacturers add this)and they can affect the taste without changing the calorie composition for consumers that are calorie counters) and are even sweeter than sugar. The Center for Science in the Public Interest study found a correlation between sucralose and leukemia in mice. This study changed the safety rating of sucralose from “Safe” to “Avoid.” Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious, including seizures and death. There are over 90 documented symptoms listed in the report as part of aspartame dangers including migraines, dizziness, nausea, numbness, rashes, depress, fatigue and tachycardia just to name a few.

3. Maltodextrin
Eating products with maltodextrin has side effects and health risks similar to most food additives. This may include allergic reactions, unexplained weight gain, bloating and flatulence. Maltodextrin is an artificial sugar that has a mild, sweet taste.  Maltodextrin is actually a term that applies to any starch hydrolysis product containing fewer than 20 glucose units.

4. Soy

Soybeans contain large quantities of natural toxins known also as “antinutrients”. The worst of these are potent enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion. Soybeans also contain haemagglutinin, a clot-promoting substance that causes red blood cells to clump together. Another huge reason to avoid the soy protein powders is that 99% of soy is genetically modified and it is amongst the highest contamination by pesticides of any of our foods. Lastly, it contains phytic acid which can block the ability to assimilate minerals such as calcium, magnesium, copper, iron and zinc.  Consuming excess soy products can impair thyroid function, lower testosterone levels, lead to hormonal imbalances and reproductive issues and cause digestive issues. Watch out for soy, soy protein isolate and soybean oil, lecithin, hydrolyzed vegetable protein and/or texturized vegetable protein as they can all be made from soy.

5. Gluten

Its true that some protein powders will contain gluten. Many manufacturing facilities are cross-contaminated with gluten so these can end up in your protein powder. And there are companies that simply add gluten to their powders (watch for glutamine peptide on the label) to increase protein while cutting costs.

Excess gluten intake has been shown to increase inflammation, contribute to leaky gut syndrome and may be the key factor in many other health issues.

So while you are trying to do your body good by adding a nice healthy shake into the mix, don’t compromise by grabbing a protein powder mix without reading the label first.

Wednesday 5/11/16... #1.Deadlift, #2. Clean and Bench

#1. Strength: Deadlift 5x5 climbing

#2. WOD: for time
     30 cleans
     15 bench

     20 cleans
     10 bench

     10 cleans
     5 bench

Cash out: Tabata sit up + planks alternating

Chia Seed Energy Bars

 

Print

Prep time

20 mins

Total time

20 mins

 

Delicious Chia Seed energy bars with coconut oil and dates for a natural energy boost.

Author: Wellness Mama

Recipe type: Breakfast

Ingredients

• 6 large Medjool dates
• ½ cup Chia Seeds
• 2 Tablespoons Coconut Oil
• Optional: ½ teaspoon natural vanilla extract or a pinch of cinnamon powder for taste
• Optional add ins: Dark Chocolate chips, shredded coconut, dried fruit (a couple tablespoons of any add-in)

Instructions

1. Remove the pits from the dates and pulse the dates in a food processor or blender until it forms a paste. In a medium bowl, mix the date paste with the chia seeds and coconut oil. It will form a thick dough.
2. Roll this dough into balls or press into the bottom of a glass or silicon baking dish and cut into squares. It can be eaten immediately in dough-form. We prefer to put it in the fridge or freezer to give it more of a chewy texture. These can be wrapped in wax paper or parchment paper and sent for lunches or snacks.

Tuesday 5/10/16... #1. HPC, #2. pull ups, snatch, TTB

#1. Strength: HPC
     every 2 minutes x10

     2 Hang Power Cleans (HEAVY)
     10 Wall Balls

#2. Retcon - 4 rounds

     4 pull ups

     8 DB snatch (R)

     8 DB snatch (L)

     10 toes to bar

Vegetable Fried "Rice"

 

Print

Prep time

5 mins

Cook time

15 mins

Total time

20 mins

 

A simple and fast vegetable fried rice that uses cauliflower in place of rice for extra nutrition.

Author: Wellness Mama

Recipe type: Side Dish

Cuisine: Asian

Serves: 4+

Ingredients

• 1 head of FRESH cauliflower (frozen will not work)
• 3 eggs
• 1 large carrot
• ½ cup frozen peas (optional)
• 1 small zucchini (optional)
• 1 onion
• ¼ cup Coconut Aminos (I get it at a wholesale price here)
• ¼ cup sesame oil or coconut oil (I get both here)
• 1 teaspoon garlic powder
• salt and pepper to taste

Instructions

1. Heat a large skillet on medium high heat and add half of the sesame or coconut oil.
2. Finely chop the carrot and onion and add to pan.
3. Saute over medium high heat until starting to soften.
4. Slice zucchini (if using) and add peas (if using)
5. While those are cooking, grate the cauliflower using a cheese grater or food processor.
6. When vegetables are cooked, remove from heat and set aside.
7. Add the rest of the oil and the cauliflower.
8. Cook, stirring constantly, for 3-4 minutes until cauliflower is starting to soften but not mushy.
9. Make a hole in the center of the mixture to reach the bottom of the pan and crack the eggs in to the hole.
10. Sprinkle with 2 tablespoons of the coconut aminos and the garlic powder, salt and pepper.
11. Scramble the eggs in to the mixture.
12. When eggs are cooked, return vegetables to pan and stir.
13. Add the remaining coconut aminos and stir until all are heated and flavors are combined.
14. Enjoy!

Monday 5/9/16... #1.Back squats #2. HSPU, row, burps, KB swings, Wallballs

STRENGTH:

Back Squat
75% of your 1RM x 5
85% x 3
95% x 1+

***Sets are performed every 2 minutes


Conditioning: 3 rounds

5 Handstand Push Ups
10 Calorie Row
15 Burpees
20 KB swings
25 wallballs

Muscles used for planks

Wholelife challenge wod

Amrap-12

15 calorie row
60 single jumps
15 push ups
60 calorie row
15 sit ups


Scores:
Ruthie- 330
Jo - 330
Mo -345
Ellen -332
KT- 380
BD -495