Sunday 9/22/13...21-18-15-12-9-6-3 Wallballs, SDLHP, Box jumps

      21-18-15-12-9-6-3

Wallballs
SDLHP
Box jumps
*200 meter runs after each round

saturday 9/21/13...4 Rounds: 10 DB snatch + 20 slamballs + 30 weighted situps + 40 DUBS

4 Rounds for time:

10 DB snatch (each arm)
20 slamballs
30 weighted sit ups
40 DUBS or 160 single jumps

Thermography: The Path to Brilliant Health

By Mike Bundrant

Posted Thursday, September 19, 2013 at 06:04pm EDT

Keywords: breast thermography, full body thermography, mammogram, thermography

by Dr. Laura Thompson

When used as an adjunct to a mammogram, thermography has the ability to warn women and men, years before any other screening method, that inflammation is present and could later become something more serious in nature. The best prevention is finding inflammation that can be addressed at the earliest stages.

Thermography is a science of the future, yet has an established, respected history. It is used in other areas of science and medicine: sports medicine, dentistry, podiatry, rheumatology and neurology.

In this ever-developing landscape of technology, thermography is a science that resonates with “where people are at” right now. Best of all there is no radiation, no physical contact and no pain or discomfort. The process is non-invasive and respectful.

What is Breast Thermography?

Breast Thermography is an FDA-registered screening tool that uses advanced computerized infrared camera systems to detect heat patterns in the breast.  When a cancer is forming, it develops its own blood supply to feed its growth. This increased blood supply causes an abnormal heat pattern in the breast. Thermography can detect these abnormal heat patterns, which are some of the earliest signs of a forming cancer.

The technology has been researched for more than 30 years & is making its way into Breast Centers across the US.  When Thermography is used as adjunctively, as part of a multi-modal approach (breast self-exams, clinical exams & mammography), 95% of early stage cancers are detected according to the International Academy of Clinical Thermography.

Who Can Benefit From Breast Thermography?

Women and men of all ages can benefit from breast thermography screening. Combining thermography with mammography is especially useful for younger women (ages 20-40) who are known to have denser breast tissue. Thermography is also useful in women who, for many reasons, are unable to undergo routine mammography.

Full Body Thermography

Digital thermal imaging (DITI) of the upper, lower or full body can provide early detection of inflammation and help prevent negative health conditions from developing.

Thermography excels in early stage disease detection and identification of inflammatory and asymmetrical vascular patterns. Thermography screenings can help assess: Breast health, heart function, pain and inflammation (arthritis, bursitis, neck and back pain), injuries (herniated discs, ligament and muscle tears), carpal tunnel syndrome, sinus inflammation and headaches, inflammatory digestive issues (irritable bowel syndrome, diverticulitis, Crohn’s disease).

Each person receives a full color report, or thermogram, that they can take to their health practitioner. The good news is much of the inflammation revealed in a thermography scan can be treated with stress reduction, natural hormone programs, toxin elimination, certain foods and nutrients and strengthening the lymph and immune systems. We always have the power to rejuvenate our bodies and feel vitally well.

Wishing you and your family brilliant health!

Friday 9/20/13.....SWOD - Front Squat 5x4, WOD: 4 Rounds -21 KB, 15 Cleans, 9 pull ups, run 400

SWOD: Front squat 5x4

WOD: 4 Rounds
Run 400
21 KB swings
15 HPC
9 Pull ups

10 Reasons You Should Be Using Coconut Oil Everyday 

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If you do nothing else for your health, if you make no other changes to your diet and nutrition, then make this one addition. Adding even just 2 tablespoons of coconut oil to your diet everyday has been shown to provide most of the amazing benefits for which coconut oil has become famous. It truly is an amazing food!

While coconut oil is a fat, It is not a typical oil that most people think of like vegetable oil or canola oil. Many people are confused about why a fat is recommended for balancing metabolism and losing weight. Many people assume, based on incorrect information, that saturated fats are bad for your health, however, it is not saturated fat but trans fats that have negative health consequences. Additionally, many people have asked for more information about why coconut oil is included in the Wellness Achiever Metabolism Boosting Food Guide as a natural, healthy, metabolism boosting, anti-inflammatory food. Let’s first consider the problem with traditional cooking oils.

Dangers of Traditional Cooking Oils

Traditional cooking oils such as canola oil, vegetable oil, soybean oil, sunflower oil and safflower oil are ridiculously damaging to your health and highly unnatural. Have you ever seen a soybean? How do you think they get oil out a soybean? It takes a lot of soybeans and a lot of machinery to squeeze oil out of that little bean. Not to mention that the two of the most widely used oils in this unhealthy list – canola and soybean – are produced from 100% genetically modified organisms (GMOs). GMO ‘foods’ are not actually foods but toxic substances. They have been genetically engineered for mass production and to resist toxic pesticides. If toxic chemicals will not kill your food, then it definitely shouldn’t go into your body.

If that weren’t problem enough, consider these facts about these health-destroying oils. They contain long chain triglycerides (LCTs) which are difficult for you body to break down and therefore, they are typically stored as fat, forcing your body to rely of sugar as fuel. They are composed mostly of omega-6 and little to no healthy omega-3 fats. Your body requires both omega-6 and omega-3 oils; however, when they are out of balance, as in these oils, they are highly inflammatory. Further, they have also been shown to inhibit thyroid function, thus slowing metabolic rate and increasing weight gain. These oils serve no purpose in your body other than making you fat and toxic. If you have any of these in your pantry now, throw them away!

Health Benefits of Coconut Oil

1. Supplies Natural Energy and Endurance

Unlike the traditional oils mentioned above, coconut contains medium chain triglycerides (MCTs) which are easily broken down by your body. MCTs are your body’s preferred source of fuel. They are burned for energy and not stored as fat. Your body obtains more than twice as much energy from metabolizing a gram of this fat versus a gram of carbohydrate or sugar. Coconut oil boosts your energy, optimizes performance and relieves chronic fatigue.

2. Slims Your Belly and Balances Metabolism

Coconut oil supports healthy thyroid function, optimizing metabolic rate and control weight. Several studies have demonstrated coconut oil’s fat burning effect in your body. One study showed that 2 tablespoons of coconut oil per day for 2 to 3 months resulted in significant reductions in belly fat, resulting in not only weight loss but also loss of inches around the belly.

3. Natural Remedy for Diabetes

Coconut oil increases your body’s metabolism by as much as 30% while decreasing insulin resistance. This improves blood sugar utilization in your body which helps diabetics naturally balance blood sugar and helps healthy individuals prevent diabetes. It also reduces stress on the pancreas (the gland that produces insulin) and alleviates the symptoms associated with pancreatitis.

4. Makes You Smarter and Prevents Brain Decay

Coconut oil has been shown to boost your brain power, making you smarter and improving your memory. Alzheimer’s disease has been described as diabetes of the brain. We know that sugars, as well as, toxins and heavy metals stored in fats are big contributors to this brain deteriorating disease. A 2006 study in Alzheimer’s patients showed that consuming 2 tablespoons of coconut oil resulted in significant improvements in cognitive functions and memory within just 90 minutes! Imagine the effects when coconut oil is used daily for months and years!

5. Protects Your Heart

Traditional cooking oils damage your arteries and cause inflammation. This leads to reduction of HDL cholesterol and elevated total cholesterol. The increased inflammation is the root cause of heart disease and heart attacks. However, coconut oil increases heart healthy HDL levels, improving your cholesterol ratio. It is anti-inflammatory, providing protection for your arteries and preventing atherosclerosis and heart disease.

6. Natural Antibiotic

Coconut oil has strong, natural antibacterial properties. It contains lauric acid which your body converts to a substance called monolaurin which is highly anti-bacterial, as well as, antiviral and antifungal. It kills bacteria that cause infections such as UTIs, ulcers, gum disease, cavities, and pneumonia. Not only does it work to kill bacterial infections inside the body but on the surface of the skin as well. There is no need for drug-filled, side-effect-causing antibiotic creams when you have coconut oil. You can apply some of this amazing oil to a paper cut or a scraped knee to prevent them from becoming infected and to speed the natural healing process.

7. Natural Flu Defense

This same effect of monolaurin kills the influenza virus as well. There is no need for dangerous vaccines and antiviral drugs. Including coconut oil as part of your healthy, wellness lifestyle prevents infections from developing. From the common cold to the flu, coconut oil can be used to prevent and fight these infections when they do occur. Other viruses found to be killed by monolaurin include herpes, measles, hepatitis C, SARS and others.

8. Kills Yeast Infections

Yeast is a fungus and, as you may have guessed, monolaurin from coconut oil is anti-fungal as well. Candidiasis is a systemic yeast infection that causes many painful symptoms from severe abdominal pain to cracked, bleeding skin. However, thanks to monolaurin, coconut oil brings healing and relief. These anti-fungal properties are also useful against ringworm, athlete’s foot, diaper rash, tapeworm, and other parasites, as well.

9. Healthy Bones, Shiny Teeth and Fewer Cavities

Coconut oil facilitates the absorption of fat soluble vitamins (vitamins A, D, E, and K), as well as, the mineral calcium. Whereas, osteoporosis drugs produce thicker, more brittle bones, coconut oil helps your body produce stronger, healthier bones and teeth. Additionally, the antibacterial properties kill bacteria that lead to periodontal disease and tooth decay. So, consuming coconut oil daily produces stronger, healthier teeth and fewer cavities.

10. Provides Cancer Protection

Coconut oil is highly anti-inflammatory, helping your body balance inflammation. It also has antioxidant capabilities that helps protect your body against free radicals. Not only does this have a youth enhancing effect for your skin, hair and nails but it yields an anti-cancer effect as well. Including coconut oil as part of your daily nutrition is an important part of your anti-cancer, wellness lifestyle.

11. Better Digestion

This is a bonus – number eleven! Coconut oil improves digestion, increasing absorption of fat soluble vitamins. It also improves the horribly painful symptoms associated with Crohn’s disease and ulcerative colitis.

How To Use Coconut Oil

It is very important to buy the right kind of coconut oil. There are many cheap versions available that are manufactured using temperatures that are so high that they destroy most of the nutrients that give coconut oil its great, healthy effects. Make sure you purchase organic, virgin, cold pressed coconut oil. You will  several healthy, yet economical choices in the Wellness Achiever Store under the “Coconut Oil” category.

Coconut oil can be used for any cooking scenarios. In fact, it is the most versatile cooking oil because it has such a high melting point and it will not oxidize at high temperatures used for cooking. Other oils, including olive oil (another very healthy oil for raw uses like salads) oxidize and become rancid at the high temperatures of cooking. Coconut is the favored oil for cooking.

Coconut oil is delicious and can be eaten raw right out of the jar. For quick, sustained energy, just spoon out one tablespoon. Of course, it can also very easily be added to smoothies, protein shakes and juices. I regularly use all of these methods to enjoy coconut oil.

Additionally, coconut oil can be applied directly to the skin and hair as well. Not only can it be used to treat infections and skin problems as noted above, but it can be used as a healthy, non-toxic alternative to commercial skin lotions and hair treatment products. It naturally softens and moisturizes the skin to prevent wrinkles, sagging, and age spots. It also smoothes and moisturizes the hair, adds shine, repairs split ends and prevents dandruff.

Coconut oil truly is amazing. It is extremely versatile and it is power packed with health promoting, disease fighting properties. It can easily be incorporated into your daily routine. Pick some up today and begin experiencing these amaz

Thursday 9/19/13....Curtis P's

5 RFT 
Row or Run 400m 
7 Curtis P's  (95/65)
10 Burpees
40 Sit-Ups / 20 Hollow Rocks / 20 GHD

Wednesday 9/18/13...... Diane Ladder

Warm up:
2 Rounds - 
50 sit ups 
25 back extensions

WOD - "Diane Ladder" 10 minutes

3 Deadlift
3 Handstand push ups
6 Deadlift
6 Handstand push ups
9 Deadlift
9 Handstand push ups
* increase by 3 reps until time runs out

Cash out:
2 Rounds
50 sit ups
25 back extensions

Tuesday 9/17/13.....Strength - bench press

SWOD - Bench Press 6x4

Conditioning - 
21-15-9-15-21

SDLHP
KB Swings
Slamball
* Run 200 meters after each round

Catch late summer and fall sun rays to experience significant health benefits Saturday, September 14, 2013 by: Michelle Goldstein Tags: sun rays, health benefits, vitamin D

(NaturalNews) The power of the sun for health and healing are far reaching. Optimal times to store up on the sun's health benefits are between 10am and 3pm. Overwhelming research shows that sunlight improves mood, athletic performance, blood pressure, immunity and bone health while helping to prevent cancers, heart disease and autoimmune disorders. Humans cannot survive without the sun. They have evolved to absorb the sunrays needed according to their proximity to the sun. Store up on the sun's benefits now Absorbing UVB rays between noon and 2pm is the most optimal for gaining the beneficial vitamin D needed for so many health benefits. The amount of time needed depends on one's proximity to the sun and skin type. If one obtains the sunlight needed between May and October, the body can utilize stored vitamin D throughout the winter months, when most countries' latitudes are too far from the sun to absorb any more healthy sun rays. The sun has proven to be beneficial against almost every disease process known to man. Studies show sun exposure and vitamin D increases muscle mass and strength. Research demonstrates that repeated UVB exposure is equally effective to medications in reducing high blood pressure. The sun creates endorphins in the skin correlated with positive mood, explaining why sunning feels so good. Risk of heart disease, auto-immune disorders and the major cancers are reduced by increased sun exposure times. Research is beginning to explore the health role of photoisomers, components related to vitamin D and created by the sun, which cannot be obtained through supplementation. Humans have long depended on sunlight for survival and have evolved as needed While supplementing with vitamin D can improve health and is often beneficial and necessary, there is no real substitute for direct sunlight on the skin. Sunscreens with a sun protection factor (SPF) of 8 or higher essentially block the formation of vitamin D, so direct exposure of skin to the sun without sunscreen is essential to reap the sun's many health benefits. Humans have long worshiped the sun and have understood its many health benefits. Seehttp://www.naturalnews.com. Individuals have evolved to obtain the necessary amounts of sunlight needed for survival, dependent on distance from the sun. African Americans, with their dark skin pigmentation, which serves as a natural sunscreen, require longer periods in the intense sunlight provided close to the equator to obtain optimal health. In contrast, the fair skinned individuals of Ireland have evolved to obtain ideal amounts of sun from the often cloudy days with indirect sunlight common to that country. Fascinating vitamin D facts Every cell in the body has the independent ability to convert vitamin D to the active form necessary for cell activity. Vitamin D in the body has been shown to halt cancer growth. It is impossible to obtain vitamin D toxicity from the sun. Vitamin D obtained from the sun stays active in the blood twice as long as vitamin D obtained through food sources. Sunlight interacts with one's diet rich in vitamins A, C and E to create soft skin but will produce accelerated aging in the skin of one who consumes processed foods, including refined, processed vegetable oils. Careful use of suntan booths can safely replicate sun benefits. One theory explaining the extinction of dinosaurs involves their lack of access to sunlightcaused by asteroid explosions. The benefits of sunlight continue to be denied by dermatologists, in spite of overwhelming evidence to the contrary.

Learn more: http://www.naturalnews.com/042056_sun_rays_health_benefits_vitamin_D.html#ixzz2f01YJ51L

Monday 9/16/13...."The Don"

The plan is to do this one at CFSS.

"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Post time to comments.

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U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.