Monday, January 11, 2010

CrossFit 864 - Today's Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Today's WOD

AMRAP in 20 minutes:
10 - Turkish Get-Ups (5 right/5 left)
10 - Push-Ups

"What the h*ll is a Turkish Get-Up?" Most likely that is your first question. The TGU can be a serious wake up call if you have been plugging away in the gym, maxing out on the Smith Machine and the leg press, but haven't developed any real functional strength. I file it under the same category as the deadlift.
There's no way around it, if you can deadlift a reasonable amount of weight you are strong. If not, back to the drawing board with you.

Some people tell me that the deadlift, overhead press, etc. aren't the kind of training they do. Well, exactly what kind of training do you do? I train to get stronger. I understand that some prefer to build size and aren't concerned about strength. If that's your bag then that's fine, but why not try to do both?
As I said, I file the TGU and the deadlift under the same heading: How is the TGU like the deadlift?


The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task.
Anyone worth their salt will understand that deadlifting properly and pulling respectable numbers is going to put some meat on your bones. I believe the TGU will accomplish the same thing when properly programmed into your training.

Of course the other side to this is nutrition. We all need to have proper nutritional practices, but if you're a smaller guy like myself, getting big means eating big. This doesn't mean just slamming down everything in sight, but taking in more quality calories is essential.
In addition to the above benefits, if you are doing heavy powerlifting style training, there is a good chance that you are losing some range of motion as you generally sacrifice some mobility in order to gain stability. The Get-Up can help to restore some of that, particularly in the shoulder girdle, which has a tendency to get tight in most people, regardless of profession or activity level.
As I said before, some prefer to pursue the aesthetics and aren't concerned with functional strength. If that is your choice, you want to ensure that you are not sacrificing your health.

I'll often hear people say things such as: "Don't do any cardio while bulking." Well, you're going to bulk your heart straight into a coffin with you wrapped around it if you pursue that type of thinking. Movements like this will promote healthy joints, keep your posture correct, and your primal movement patterns intact, as well as get your heart beating faster and healthier.

Many of the things we do with functional training (particularly kettlebells) flies in the face of conventional wisdom. It is important to learn the rules before you break them, but equally important to think outside the box in order to achieve the best results for yourself and your clients if you are a trainer.

Prior to the popularity of bodybuilding in the 60's and 70's, the average person didn't know what the bench press was. This isn't because the bench press is no good, but prior to this era most men were training for functional strength that could be used in daily tasks.
They would have seen no reason to train lying down. So before the measure of strength became: "How much can you bench?" you were more likely to hear: "How much can you military press?" or "Bent Press?"

In a time before not only the internet, but before wide availability of texts on fitness, young men who wanted to become wrestlers or strongmen had to go down to the local gymnasium in order to learn from the old timers. These were hard men with lines in their faces and hands like leather.

Instead of large, breast like pecs they had broad shoulders and backs forged of steel. Often they would teach the young man the Turkish Get-Up and tell him not to come back until he was able to do it with 100 lbs. At that point they would teach him some new exercises. These weren't commercial gyms where you paid your dues to the tune of twenty-five or fifty bucks a month. In this time you paid your dues with hard work and dedication.
You may think 100 lbs. is a near impossible feat, but I assure you it is not. At 160 lbs. I put up 100 lbs. in the Get-Up. Adam Glass puts up 165 lbs., last I checked. His goal is 250 lbs.

What does that 100 lbs. get you, aside from the right to move forward with your training? It insures that you have GPP (General Physical Preparedness) and do not have weak points, such as men with giant upper bodies and tiny chicken legs, or well-defined abs but no obliques to speak of, and therefore no rotational control.
Many people remark on the six packs MMA fighters have, but rarely do I hear them comment on the powerful obliques that keep them from getting thrown to the canvas, and are just as visible. I don't know about you, but I am thoroughly unimpressed by men with six pack abs, and wispy little waists.
By: J. Vezina

“But just as he who called you is holy, so be holy in all you do; for it is written: "Be holy, because I am holy.”
- 1 Peter 1:15-16

Be ready. Fail. Be more ready next time.
-Earl Fee

Paleo Nutrition Workshop/Seminar will be on Tuesday, January 12 at 6:30p.m. at the gym. Good information for everyone especially those of you that are doing the Paleo Challenge. This is open to all of you just bring a note pad and a folding chair or sit on a plyo box.

Paleo Challenge starts today (Monday January 11, 2010). You will have two choices - Paleo with dairy or strict Paleo without dairy. Without dairy or limited dairy is recommended at least until you are established in your eating habits and desired leanness is reached. Remember, this is not a Hollywood fad diet and this is not about shedding a few quick pounds - this is a long term way to eat for a healthy lifestyle. Be patient and you will see the performance in your workouts, your recovery and energy reach new levels. If you are not sure how much the role of nutrition plays in your daily wod's/fitness level/overall health/body fat...just ask some of the CrossFitters around you that have worked really hard and dialed in their nutrition and lost 20, 30, 40, 50 plus pounds of body fat. These athletes have also gotten stronger and faster. It wasn't easy but it was well worth the effort!
In order to be part of the challenge you will be required to maintain a daily food log which must be submitted to us each week on Monday or no later than Tuesday. We will take a before picture of you this week. Please make sure you wear something fitted for the picture to get the best results. All of the pictures are considered personal and will be kept private. We will not show anyone the pictures of you unless requested by you. On another note - many of you are proud of the amazing changes that you have made (you should be!) and we are considering making a separate board that you can post before/after photos and stats on. Be proud of your hard work! Let us know your thoughts on this idea.

Paleo Basics
All of the lean meat, fish, seafood, eggs you can eat
All of the non starchy vegetables you can eat (green stuff)
Eat fruit
Moderate healthy fats
Moderate nuts and seeds
No grains or cereals at all
No legumes
No dairy products (eggs are meat)
No processed foods – make it yourself!
No sugars.
No artificial sweeteners. These are not food! Creepy laboratory products with sketchy safety records, artificial sweeteners have been shown to produce an insulin response.
MEAT:
“In order to get enough protein and calories you should eat animal food at almost every meal” (Cordain, Page 101) Many different kinds of meat will work well for you.
Here are some guidelines:
Animals, including fish, raised in commercial farms are not healthy so try to get
Grass fed beef, USDA certified organic meat, Wild fish, Locally raised animals
- If unable to do any of the above, then eat the leanest cuts you can and trim visible fat.
- Eating the fat of healthy fish, birds and animals is good for you. Eating the fat of unhealthy creatures is not.
- Eggs are good. Eggs from birds allowed to forage and run around are better.
- Buffalo, elk, venison and other types of wild game are excellent choices if you can get them.

VEGETABLES:
Time to get creative. Non starchy vegetables should be a big part of each meal. Virtually all vegetables offer excellent nutritional value.
- When possible choose organic, locally grown vegetables that are in season. Each of these factors will improve nutritional value.
- Experiment with sautéing, roasting and grilling your veggies. Try different recipes and different ethnic foods. Learn to use herbs and spices. This stuff should taste good!
- Peppers, squashes, eggplant, garlic, leeks, onions broccoli, cauliflower, avocado, carrots, green, cabbage, celery, kale, dandelion (yes! dandelion) spinach, tomatoes, radish, parsnips, mushrooms….
- Avoid starchy vegetable – potatoes, etc. If you must eat starch (it happens) try yams and sweet potatoes.
- Avoid legumes. Peanuts, beans, peas, lentils and soybeans should be avoided.

FRUIT:
A paleo diet allows and encourages lots of fruit consumption. There are a few issues with fruit consumption though. We need to consider how the fruit was grown as well as the type of fruit to evaluate nutritional value. We also need to consider pesticide exposure.
- If you can grow your own fruit or pick wild fruit – go for it!
- Scavenge the local farmers market for fresh local seasonal fruit. Organic is best.
- Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our health.
- Avoid GMO (genetically modified organism) fruit. Period.
- A little fruit juice occasionally can be okay but, fruit juice is really candy.
- Wash fruit and vegetables thoroughly to minimize pesticides.
- Some fruits like bananas have a high glycemic load and should be avoided if you are trying to loose fat.
- Berries! Eat lots of berries!

NUTS & SEEDS:
Filling and nutritious. Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium. It is possible to screw up your fat profile with nuts though. Lots of nuts have an unacceptably high omega 6 / omega 3 ratio.
Here are the best choices:
Walnuts
Macadamia nuts
Pecans
Nuts in moderation are very healthy but overeating them can stall weight loss. Cashews especially are delicious but surprisingly high in carbohydrate and contain too much omega 6.
Peanuts are not nuts. Do not eat peanuts or peanut butter. Peanuts contain lectins and other anti-nutrients which can cause some real health problems.
Note: Lots of packaged, shelled nuts are covered in trans fats! Read the label! Best to buy raw, unsalted nuts and spice them at home. When in doubt, buy walnuts and/or macadamia nuts.

FATS:
Fat is good for you. Fat is essential to your well being and happiness. (This is not hyperbolic writing. Having the proper fat profile makes a huge difference to your mental outlook and moods). Fat is a great source of energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes. We sicken and die fairly quickly without adequate intake of essential fats. However….there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability. Lard is internal fat from around the kidneys. Lard from naturally (not grain) fed pork and beef is a very good choice. Lard from grass fed animals is hard to find though, so butter can be used instead.
Butter. Not really paleo, butter contains milk solids and water as well as fat. Butter from grass fed cows is very good for cooking and enhancing the flavor of steamed vegetables. Making butter better! (More paleo)
Melt butter in a sauce pan over low heat. Remove butter from heat and let stand for a few minutes, allowing the milk solids to settle to the bottom. Skim the clear yellow liquid from the top and strain into a container. You have just made Ghee! Ghee stores well frozen.
Coconut oil is good for you and a good choice for cooking. Choose organic, cold processed coconut oil. Olive oil is very healthy. Go for the extra virgin, cold pressed and use liberally. Olive oil does not have great heat stability so use something else for high heat frying.
Flaxseed oil is very good but…it should not be heated at all and oxidizes rapidly. Store flaxseed oil in the refrigerator and use quickly.

Fats to Avoid:
Trans Fats – fats damaged by heat. Trans fats can be extremely destructive to our health. Trans fats can be made at home!! Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids – apply excessive heat and presto! Health wrecking trans fats. Easy!
Hydrogenated and/or partially hydrogenated oils. Terrible! Reread the last paragraph.
Canola – should be avoided. Canola has a very good omega 6/ Omega 3 ratio. However, to be used commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized. Yikes!
Margarine – see trans fats.
Peanut, cottonseed, soybean and wheat germ oils…No good! Not good for you!

Start planning and start a grocery list. Ask us about particular items that you are looking for. Plan a stop at Whole Foods or Earth Fare on your next trip to Greenville. Costco has a lot of very good Paleo items that can found in large portions.

Lets do it!

BE STRONG! 2010
Janice and Jay