MARINE WORKOUT OF THE MONTH!

Come join us in the morning at 8am for a FREE workout.  We’ll again be joined by our local Marine Recruitment staff and Poolees for a great morning workout.  Bring a friend and introduce them to CrossFit!!  Hope to see you there.

Marine Workout of the Month

Start your weekend off right with us at 8am at the gym as we begin our partnership with the local Marine recruiting office.  Once a month we will be hosting a Marine Workout of the Month.  Several Poolees (those waiting to enter boot camp) and Marines will be present to join us for the normally scheduled Saturday morning FREE workout.  Bring a friend and introduce them to CrossFit and introduce yourself to our guests.  See you there!

COME TO THE BOX FOR A SURPRISE 4th of JULY WORKOUT!

So what if it is really the 3rd?! Let’s start our holiday weekend off right. Join us for our WOD to help you stay on track with your fitness goals and energized for family, fun, and fireworks!

For time:

10! (10,9,8,7,6,5,4,3,2,1)

KB One Arm Swing

Squat

Push-up

Elbows high and outside anyone?  Whose got the best looking pull here?  Post to comments!

FATS! FATS! FATS!  WE LEARNED A LIL’ BIT ABOUT SATURATED AND POLYUNSATURATED FATS THIS WEEK.  ALSO,  WE HIGHLIGHTED FISH OIL AND COCONUT OIL AS 2 GREAT FATS.  NOW, WE WILL CONCLUDE WITH AN OVERVIEW OF FATS, PLUS LEARN ABOUT 1 MORE GREAT FAT…ALMONDS!

For an overall review of FATS, from unsaturated to saturated to trans to poly, here is your info.

ALMONDS!!! Great snack and fat source during your “Zone” balanced meals.  TNation supplied us with the info…

Anabolic Almonds

Fiber, healthy monounsaturated fats, protein… Yawn.

Yeah, yeah, you know almonds are good for you, but here’s something really cool:

In a study published in the International Journal of ORMD, one group of reduced-calorie dieters enriched their diets with almonds while another group ate the same amount of calories but consumed no almonds.

The result? The almond-eaters lost more body fat and more inches off their waists than the non-almond eaters. Remember, the study participants ate the same amount of calories.

This result may be partly due to the fact that the fiber in almonds prevents some of the calories from fat from being absorbed. “The fiber binds with a portion of the fat so that it doesn’t come into contact with the intestinal wall,” researcher Dr. Michelle Wien, explained. “It just gets flushed out of the body.”

So, almonds are sorta like that Orlistat weight loss drug and its impotent cousin, Alli, only, you know, without all the anal leakage and explosive shitting.

Dr. Jonny Bowden notes that epidemiologic studies universally show that those who eat the most nuts also tend to have the lowest levels of body fat. No, you can’t eat them by the handful all day long when in a fat loss stage, but the good fat, the protein, and the fiber content combine to make almonds super satiating (filling).

Long story short, make three ounces of almonds part of your summer lean-down or your next contest prep and you’ll lose more body fat than if you didn’t.

Food Nazi: Nuts To You – T Nation

Country Music 1/2 Marathon Training gets underway tomorrow!

We had a great turnout for some dedicated fitness enthusiasts on Saturday morning.  The programming has been sent out through email and weekly running groups have been formed.  Check your emails for specific dates and times of these group runs.  There are designated coaches for each daily run, contact them if you have questions on the where and the when.  If you weren’t at the meeting or just now decided you wanted to do the 1/2 that is ok.  All the training info was sent out through email.  You missed some nutrition tips, so come see me if you missed out on that!  Properly fueling your body for these runs is vital to your succcess! Here is quick list of DO’s and DON’T's.

DO’s:

Eat 1:1 or 2:2 (depending on who you are) Carb:Protein ratio PRE- race or HARD training run.  Example:  2 eggs (or chicken) and a small apple 2-3 hours prior to workout. No extra blocks of fat for pre run meal.

Eat 4:1 Carb:Protein ratio POST-race or HARD training: Consume carbohydrate sources combined with a lean protein within the first 15-30 minutes. Examples: sweet potato, apple sauce, or dried fruit with a small amount lean meat. No extra fat.  After about 90 mins have a real meal with more carbs in the form of fruit, veggies and some fats and proteins.

*Determine what is HARD for you.  You might not have a HARD run everytime you do a workout.  Eat according to how HARD the workout is expected to be or how HARD it was.  Refueling with carbs is important, but remember that window of time is small.  If you miss it, your next meal should be a balance of carbs/protein/fat.

DON’TS:

Don’t try anything new on race day.

Don’t carbo-load the night before a race.

Don’t overeat.

Don’t rely entirely on gels and sports drinks to fuel you during training. Experiment with real foods (e.g. dried fruit, salted nuts, etc)

Don’t eat fat right after a hard training session.

TRIAL AND ERROR IS THE BEST WAY TO DETERMINE HOW TO MAKE YOUR BODY WORK AT TOP CONDITIONS.  This is just a guide that works for most.   Find what works for you!

Philip Burns in a BLUR.  Speed is one of Philip’s strengths.  Is it yours?  Why not make it one by running the 1/2 this year!  He’s just too fast for the camera.

Read HERE for info on why ANAEROBIC TRAINING TRUMPS AEROBIC TRAINING FOR ULTIMATE FITNESS!  Here is a little taste of what the article talks about…

Aerobic training

BENEFITS:

Increased cardiovascular function (as measured by VO 2 max)

Decreased body fat until plateau

DRAWBACKS:

Decreased muscle mass

Decreased strength

Decreased power

Decreased speed

Decreased anaerobic capacity

Anaerobic training

BENEFITS:

Increased cardiovascular function

Decreased body fat

Increased muscle mass

Increased strength

Increased power

Increased speed

Increased aerobic capacity

DRAWBACKS:

Might require an aerobic foundation depending on sport

Here are the seminar notes from the 3rd Nutrition Seminar of the 40 Day Paleo Challenge.  Click more to read through all pages.

SUMMARY:

Inflammation has an affect on everything in your body, from your heart, to your muscles, to blood vessels, down to each and every cell.   Anytime you experience disease, your body has been in a state of inflammation.   We can control this inflammation by the types of food we eat.

Omega 3’s are ANTI inflammatory, the good guys

Omega 6’s are PRO inflammatory, the bad guys

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Here is a list of foods you can consume on Paleo and those that aren’t considered Paleo…

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“Crazy Helen”

3 Rounds for time:

Run 400m

21 Alternating KB Swings

12 DB Snatches

After finishing up last week’s “No Dairy” challenge, I still had quite a few questions from people.  Here is a nice little summary of points from Crossfit 603…

A. Dairy provokes an inflammatory response in the gut, which can adversely effect how you digest and absorb not just dairy products, but all your food. Furthermore, this chronic inflammation can cause “microperforation” (tiny holes) of the intestinal lining, allowing dairy proteins and other foreign substances to cross into the bloodstream (where they do not belong). This causes an immune response as the body attacks these foreign proteins, and is linked to autoimmune conditions such as asthma, lupus, allergies, arthritis, psoriasis and acne.
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