21-18-15-12-9 rep rounds of:
Power snatch (115/80# barbell)
Wallball shots (20/14# ball)
Knees to elbows

 

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"Grass Based Health Food for Thought." Peter Ballerstedt, PhD.
A discussion of the difference between the official dietary guidelines (and the "conventional wisdom" they've informed) and what the science has, in fact, shown regarding the importance of animal protein and animal fat in the human diet. The impact of the official dietary guidelines, and the scientific findings, upon animal agriculture is discussed. Visit grassbasedhealth.blogspot.com/​ for more information.

 

Boh catches up on some sleep after a Friday night WOD

 

 

Seven round for time of:

5 Handstand Pushups

10 Deadlift (185/135#)

10 Chest to bar Pull ups

20 Double unders

 

 

A Paleolithic Diet improves glucose tolerance and reduces risk of heart disease better than a Mediterranean diet - From the journal Diabetologia

 

"Blake"

Four rounds for time of:

100 ft. overhead walking lunge

30 Box Jumps (24")

20 Wall balls

10 Handstand Push ups or variations

 

"Nancy"

5 rounds of:

15 Overhead Squat (95/65#)

400m run or 500m row

 

Check out this lecture series from Tom Naughton, creator of the documentary Fat Head as he delivers a fascinating, yet informative talk on the science and politics of diet and health.

We're one week in to our nutrition challenge... time to evaluate!  Are you making healthy choices? 

 

 

Here is David's paleo lunch yesterday... Calories 899, Fat 56g, Carbs 43g, Fibre 14g, Protein 67g... and look and all these vitamins:

 

 

Compare this to a usual lunch favorite, a 12" steak and cheese Subway sub

Calories 1060, fat 25g, Carbs 120g, Protein 52g... and that's if I skip on the cookies!

 

This is obviously a lot more food than most would eat... but for a skinny runt like me that's trying to gain weight, it's great!  Who says lunch has to be sandwiches?

 

 

WOD:

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

Try to increase weight on each set.

15 min AMRAP

Tire flip x1 girls x2 guys

10 tire jumps

Sandbag run

Sandbag thrusters x7 girls x 10 guys

 

 

In preparation for the upcoming Saskatchewan CrossFit Challenge we are reopening our food logging program.  

To access it use the same link as before (http://groups.google.ca/group/crossfit_brio).  If haven't used the group before you can sign up by clicking the "sign up and apply for membership" tab and then use your gmail account or click "Create an account".

 If you have any questions please let David know.

21-15- and 9 rep rounds for time of:
Overhead squat (135/95)
Chest to bar pull-ups

 

If your overhead squat isn't solid enough to go heavy, the scaling option will be heavy front squats. The standard for pullups is Chest TO Bar whether doing real pullups or using a band.

 

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Check out the latest in the Paleo In A Nutshell series from the folks at Pay Now, Live Later. Haven't seen the others? Part 1 - Food and Part 2 - Exercise

 

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...

 

 

Laura makes the impossible seem possible by attacking today's WOD as Rx'd! Way to go!!

WOD

5 Rounds, for time:

20 Back Squats (135/95)

20 Yard Handstand Walk

 

Sooooo... Handstand walks... How about some scaled options, huh?

Wall Walks (Intermediate)

Bear Crawls (Novice)

 

Endurance WOD - If you're training for...

Short Course (5k, 10k or half): Run 15 minutes

LC (full marathon): Run 45 minutes

Ultra Distance (50k+): Run 65 minutes

Cover as much distance as possible in your time frame.

 

Endurance WODs are posted for our athletes who are training for an upcoming race and CrossFitting an average of 4-5 times per week. To slant the CrossFit program for an endurance event, complete 2 of these WODs per week, a minimum of 3 hours before or 3 hours after the regular CrossFit WOD.

 

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Post Workout Nutrition: High Carb or Low Carb?

Protein+carbs (especially simple carbs) post-workout is the typical training advice, but what about protein+fat post-workout with no carbs at all? How does it affect fat utilization, muscle recovery, and future performance? Robb Wolf knows!