Five rounds for load and time of:
3 Back Squats
20 Ring dips

This can be power or squat clean. Track your highest and lowest weight.

WOD

3 rounds for time of:
100 ft. Walking lunge
50 Squats
25 Good Mornings (45/35lb bar)

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A paleo diet leaves out industrial seed oils (corn, soybean, safflower, sunflower, and cotton seed oil) which are new to the human diet in the last 40 or so years. They are very high in a polyunsaturated fatty acid (PUFA) called Linoleic acid - an Omega 6. Omega-6 fats are known to be pro-inflammatory, while their Omega-3 counterparts have an opposite, anti-inflammatory effect. Wild fish, grass finished meats, and free roaming chickens all produce meat/eggs that are higher in Omega-3. Less of the bad, more of the good restores a more natural Omega-6/Omega-3 ratio. As you know, we're also big on fish oil if you don't eat enough fish or can't get your hands on grass finished meat. But why is this imporant?

Stephen at Whole Health Source writes about Seed Oils and the Multi-Generational Obesity Epidemic this week...

"In 2009, Dr. Ingeborg Hanbauer published a paper showing that when mice are fed a diet with a poor omega-6:3 balance (77:1), after three generations they develop adult obesity (5). Mice fed the same diet with a better omega-6:3 balance (9.5:1) did not develop obesity, and remained smaller overall. This shows that PUFA imbalance can cause multi-generational effects resulting in obesity and excessive tissue growth"

And the documentary Fat Head had a great clip about this too...

WOD

AMRAP in 12 mins of:

3 Weighted Pullups (50/35lbs)
Sprint 50 meters
3 Ring handstand push-ups

Intermediate

AMRAP in 12 min of:

3 Weighted pullups (choose your weight)

Sprint 50m

3 Ring Pushups (rings just above the floor)

Novice

AMRAP in 12 min of:

9 Strict Pull Ups (band assisted)

Sprint 50m

9 Ring Push Ups (rings elevated)

No knee pushups today. We will raise the height of the rings to accomodate your skill level instead. The sprint is to the end of the alley and back - rain, sleet, snow, or shine!

 This is just a monkey doing non-stop pushups. That is all.

"McGhee"

Complete as many rounds in 30 minutes as you can of:
5 Deadlifts (275/185)
13 Push-ups
9 Box jumps (24" box)

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Then... 

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Being Fat is Bad For Your Brain

"That, at least, is the gloomy conclusion of several recent studies. For example, one long-term study of more than 6,500 people in northern California found that those who were fat around the middle at age 40 were more likely to succumb to dementia in their 70s. A long-term study in Sweden found that, compared to thinner people, those who were overweight in their 40s experienced a more rapid, and more pronounced, decline in brain function over the next several decades."

Not too surprising really. Obesity, diabetes, and alzheimers are among several chronic diseases associated with an underlying problem with insulin and the inability to properly regulate blood sugar. Hyperglycemia [high blood sugar] leads to excess sugar accumulation in certain cells. Since sugar is essentially toxic, this sets off a cascade of DNA damage and improper metabolism resulting in these little devils called Advanced Glycation End Products (AGEs). They have a range of horrible, pathological, pro-inflammatory effects in everything from atherosclerosis, arthritis, asthma, nerve damage, to retinopathy resulting in blindness, and dimentia/alzheimers. With respect to your smarts, AGEs accumulate in the brain in the form of amyloid plaques and tangles of neurons that prevent the signals from getting where they need to go. It's terrible. It's horrible. It's awful.

But why does it happen?

Well a high carbohydrate diet chronically stresses out your ability to produce insulin and clear all that sugar from your blood. Eventually that system burns out, resulting in unregulated blood sugar (also known as Type II Diabetes). The typical western diet is about 65% carbs from nutritionally void sources likes wheat, corn, sugar, and HFCS. Fructose is especially prone to glycation, but any sugar or starch will do the trick. The key to avoiding all the pain and suffering is to eat a diet low in sugar/starch and to put your fuel to use by moving your body around. Once again the prescription for prime health and longevity is good, wholesome paleo food and high intensity exercise!

"The Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (1pood / 0.75pood)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45/35lb bar)
50 Back extensions
50 Wall ball shots, (20/14lb ball)
50 Burpees
50 Double unders

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Study confirms long term weight loss on a very-low carbohydrate diet does not adversely affect the kidneys.

Oh dear... The scientific evidence continues to pile up that, when compared to low fat (high carb) reduced calorie diets, low-carb diets are:

1) more effective for fat loss

2) associated with less chronic disease (diabetes, cancer, alzheimers, PCOS, etc)

3) cardio-protective... ie they are good for your heart

But the final, lone stronghold of the carb-loving naysayers was that a low carb diet must be hard on the kidneys in the long term because of the higher protein intake. However, as the above linked study points out  "to date, no well-controlled randomized studies have evaluated the long-term effects of very-low-carbohydrate diets on renal function". As in, nobody has ever bothered to check whether this was actually the case! When somebody finally did the study what they found was that "long-term weight loss with a very-low-carbohydrate diet does not adversely affect renal function." So there you have it. Not a leg left to stand on...

WOD

Snatch Balance 1-1-1-1-1-1-1

Watch Speal v Eric - Heavy snatch balances - video [wmv] [mov]

Then...

8 x Sandbag Sprints - every second minute.

Loonies for Lacey, our MS Fundraiser last Saturday, raised a total of $1503!! Big thanks to all those who participated and brought their $$$ and did pushups and squats galore. A huge thanks also goes out to the awesome folks at CrossFit Saskatoon for their whopping $961 contribution!!