FRIDAY 100813

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Cindy

fRIDAY 100806

"Cindy"

20 minutes do as many rounds as possible of:

5 Pull ups

10 Push ups

15 Squats

Remember to come join us this Sunday for our fight against cancer fund raiser.

Fight Gone Bad against Cancer!

11am

and

1pm

Rowers Ready!!

THURSDAY 100805

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Stair Running: A Climb to the Peak of Fitness

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Susan E.B. Schwartz
Runner's World

Stair running is superb training for running. In addition to strengthening the muscles around the knees, stair running builds stamina and overall lower-body strength, works the gluteal muscles and quadriceps more than road running and is a highly efficient workout in terms of the amount of time spent at very high intensity.

What's the catch? In a word, it's a killer.

"Although it's phenomenal for conditioning, stair running is tougher than most runners realize," says New York Road Runners Club wellness director Beryl Bender. "Even stair-climbing machines seem easy in comparison."

If you plan to ascend the hard way (real runners take the stairs), follow these steps for safe climbs:

Locate Safe, Well-Lit Stairs. If you run inside a building's stairwell, the stairs should access every floor and ideally continue for at least 20 flights. Climb with friends.

Focus on Running Up. Maintain proper form by leaning slightly forward and striking with the balls of your feet. Pace yourself. Use the handrail for balance if you need to.

Don't Run Down, Which Stresses the Knees and Ankles. Use elevators or descend slowly. If you're in a stadium, descend at an angle rather than walking straight down to minimize impact.

Start Gradually, With Two Round-Trip Sets. Build to five, and run them no more than twice a week. Never exceed 30 minutes at a time.

Walk If You Need To. Alternate one floor of walking with one or two floors of running. Gradually increase the running as you become more fit and comfortable with the workout.

Try this work out at your gym

WEDNESDAY 100804

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

While experts debate the exact composition of the optimal post-WOD meal, it has at least been established that chugging a beer following a workout tends to be a poor idea, despite the carbs in your preferred barley beverage.

Be that as it may, post-workout nutrition is still a highly contentious topic, with some strongly recommending protein shakes and supplements and others voicing a preference for sweet potatoes and chicken. Some people don’t even bother with post-workout nutrition at all and simply wait for their next meal to roll around.

At a cert in Golden, Colo., Pat Sherwood surveys HQ trainers Miranda Oldroyd, Matt Chan, Chris Spealler and Maggie Dabe to see what these top athletes put in their bodies right after time is called.

While many people swear by Paleo/Zone protocols, others, such as the amazing Spealler, find success with different approaches, proving diet is a very personal thing.

“I don’t Paleo. I don’t Zone,” Speal explains. “I eat whenever I want, as much as I want, and I try to eat clean.”

Tabata -hold

100803

Tabata - "hold"

Hold each position for 20 seconds,

Rest for 10 seconds

Do 8 rounds for each exercise with a continuous time and do not stop the tabata until 8 rounds of each exercise are over.

Pull ups

Push ups

V ups

Lunge (alternating legs)

The CrossFit Games: An Action Sports Investment Opportunity in the Making

The CrossFit Games are changing everything! The big sports marketing firms are taking notice and want to jump on the bandwagon... read more.

http://blogs.forbes.com/sportsmoney/2010/07/the-crossfit-games-an-action-sports-investment-opportunity-in-the-making/

Double Unders Yeah!

100802

3 rounds:

50 double under

25 wall ball

Congratulations on a great week of hard work! You did a great job on all of the w.o.d.s. Take a look below and remember your hard work.

Read your labels!!!!!!

Walking through the aisles at the grocery store there are hundreds of packaged, canned, processed foods. Many of these products have flashy labels and are plastered with messages like 'high in fiber', 'lowers cholesterol', 'strengthens immune system', etc. These messages lead shoppers to believe that the products are healthy and may actually fix their current health conditions. Furthermore, the nutrition label might not even look too bad. But... then there's the ingredient label - it's the tiny print - filled with strange words that are unpronounceable to all but the most advanced food scientists and chemists. Most shoppers completely ignore this lengthy list focusing on the nutrition facts alone. Have you ever wondered what maltodextrin, BHT, and yellow #5 actually are? Wonder no more! Here's a look at some of the most common food additives, what they are, where they're at, and what you need to know about them.

Butylated Hydroxytoluene and Butylated Hydroxyanisole (BHT and BHA)
What they are: Antioxidants used to preserve fats and oils.
Where they're at: cereals, granola bars, beer, breads, crackers, etc.
FYI: BHT and BHA are derived from petroleum (click the link for a definition). BHA has been shown to cause cancer in animal studies and the Dept. of Health and Human Services has catagorized it (BHA) as "reasonably anticipated to be a human carcinogen".

Artificial Flavors
What it is: A clever name for a whole bunch of 'allowable' chemicals like - phenylacetaldehyde, butyl alcohol, etc....
Where it's at: Almost EVERY packaged product on the shelves, from Wheat Thins to granola bars.
FYI: The label just says 'artificial ingredients', you never know exactly which ones.

Evaporated Cane Juice, Dextrose, Corn Syrup, High-Fructose Corn Syrup, Agave Nectar, Maltodextrin
What they are: SUGAR!!
Where they're at: Breads, cookies, yogurt, protein bars, soy milk, chicken sausage, deli meats, crackers, candy, ice cream, soda, ketchup, canned fruit, cereals, salad dressings, pudding, chips, etc.
FYI: Sugar is as sugar does. "Natural", "Organic", "Pure", etc. all result in the same thing - insulin spike and fat storage.

Saccharin, Acesulfame Potassium (Acesulfame-K), Sucralose, Aspartame
What they are: Calorie free sugar substitutes.
Where they're at: LOTS of 'No Sugar Added', 'diet' products - sugar free pudding, jello, ice cream, diet soda, yogurt, gum, toothpaste, etc.
FYI: The FDA says they're okay, but many people report unfavorable side effects such as dizziness, and headaches. Additionally, many artificial sweeteners have been linked to cancer in animal research and even though sugar free, they still cause an insulin response in many people.

Modified Food Starch
What it is: Starches modified to change their response in different temperatures, used to thicken, emulsify, or change food texture.
Where it's at: Many diet foods, processed foods, cookies, frozen and boxed meals, etc.
FYI: These starches can come from potato, wheat, rice or corn.

Sodium Nitrate and Nitrite
What they are: Preservatives used to maintain pink color in meats and fish, and to prevent bacteria from growing.
Where they're at: Deli-meats, hot dogs, bacon, packaged meats, sausage, canned meats, etc.
FYI: Both Sodium nitrite and nitrate, when they react with amino acids, form nitrosamines which have been shown to cause cancer.

Interesterified Fat
What it is: A trans-fat alternative made by chemically blending hydrogenated oil with non-hydrogenated oil.
Where it's at: Margarine, baked products, cookies, crackers, canned soup, frozen meals.
FYI: This type of fat has been shown to stimulate an increase in blood glucose levels and decrease the insulin response as well as increase the LDL:HDL ratio. BAD!!

Carmine or Cochineal Extract
What it is: A dark-crimson colored pigment.
Where it's at: yogurt, juices, candy, yellow cheeses, imitation lobster and crab meats, popsicles.
FYI: It comes from the dried bodies and eggs of the Dactylopius coccus (it's an insect...)

Hydrolyzed Vegetable Protein (HVP)
What it is: A flavor enhancer most often made from soy.
Where it's at: Jerky, canned soup, meat flavored products, frozen meals
FYI: MSG is a 'hydrolyzed protein' product.

Ascorbic Acid
What it is: Vitamin C.
Where it's at: Juices, cereals, fruit snacks, applesauce, etc.
FYI: It can be used as a preservative, but often it is used to make an nutrient void food appear 'healthy' - 'Contains 100% of your Vitamin C needs'.

Carrageenan
What it is: Extracted from red seaweed, it serves as a stabilizer, emulsifier and thickener.
Where it's at: Ice cream, cool whip, yogurt, pudding, jam, etc.
FYI: In animals carrageenan has been shown to cause ulcers, digestive cancers and colon inflammation.

Lecithin
What it is: An emulsifier and antioxidant used to prevent fat from going rancid.
Where it's at: Margarine, nut butters, ice cream, packaged baked products.
FYI: Lecithin can come from either egg yolks or soy.

Blue #1, Blue #2, Red #3, Red #40, Yellow #5, Yellow #6
What they are: Food dyes.
Where they're at: Green, blue, red, yellosw, orange, pink, and purple colored foods - juices, candy, cereal, yogurt, canned fruit, pudding, mixes, etc.
FYI: Blue #1, Blue #2, Red #3, Yellow #5 and Yellow #6 have been linked to cancer in animal studies. Additionally, the Yellows have been tied to concentration and learning disorders in children.

Propyl Gallate
What it is: Often used with BHA and BHT, it's an antioxidant used to prevent rancidity of fat.
Where it's at: Jerky, sausage, oils, margarine, mayonnaise, many fatty foods.
FYI: Studies in animals have linked Propyl Gallate to brain cancer.

Well, there you have it a 'short list' of the many food additives and preservatives that are being dumped into packaged and processed products. My advice - stick primarily to foods that don't need labels- vegetables, fruits, fresh meats, etc. And when buying packaged products, check out the ingredient list and remember - Less is More!!

THURSDAY 100729

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Shopping for supplements

Nutrition experts agree: the best way to stock up on vitamins and minerals is by eating right.Popping a pill is no substitute for a balanced diet. But if, like millions of Americans, you decide to take a vitamin and mineral supplement, here are some tips:

• Don't waste your money on "natural" vitamins. Your body can't tell the difference between synthetic (man-made) vitamins and so-called "natural" ones, but synthetics are usually cheaper. The exception to this rule is vitamin E: your body absorbs the natural form better than the synthetic version, although vitamin manufacturers add enough to synthetic vitamin E to make up for the difference (and it's still cheaper). Also remember that generic and other reasonably priced brands are just as good as more expensive ones.
  
• Read the label to make sure the expiry date hasn't passed. Like foods, supplements should not be used after their expiry dates. Look for a Drug Identification Number (DIN) or Natural Health Product (NHP) number, usually on the front label, which shows that the product was approved by Health Canada.
  
• Don't assume that more is better. In fact, vitamins A and D, iron, zinc, and selenium can be toxic in high doses, while others can have unpleasant or serious side effects. Your safest bet is to look for supplements that provide no more than the recommended daily dose of each nutrient.
  
• Keep supplements away from children. Those pills may look and taste like candy to a child - but they can be deadly. Iron supplements cause more poisoning deaths in children than any other substance.
  
• Tell your doctor about all of the vitamins, minerals, and other supplements you're taking. Some vitamins and minerals can interfere with certain medications.