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!

WOD

"D.T"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

Jason Khalipa (2008 CrossFit Games Champ) does this WOD in 6:16 [wmv] [mov] 

 

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Eating Eggs For Breakfast Reduces Calorie Consumption Throughout the Day

 

A new study demonstrates that eating protein-rich eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. The study, published in the February issue of Nutrition Research, found that men who consumed an egg-based breakfast ate significantly fewer calories when offered an unlimited lunch buffet compared to when they ate a carbohydrate-rich bagel breakfast of equal calories.(1) This study supports previous research which revealed that eating eggs for breakfast as part of a reduced-calorie diet helped overweight dieters lose 65 percent more weight and feel more energetic than dieters who ate a bagel breakfast of equal calories and volume.(2)

 

 

Bacon or Bagels? Higher Fat at Breakfast May Be Healthier Than You Think, Says UAB Research from uabnews on Vimeo.

Paleo in a nutshell

 

 

10 Tips When Eating Paleo (thanks to Hartley for finding this one)

 

Big Fat Lies - The Gary Taubes Lecture (if you're not up for reading Good Calories, Bad Calories)