WOD "Broom Stick Mile"
This workout is to be performed with a bar or pvc pipe
25 Back Squats
25 Front Squats
25 Overhead Squats
run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerks
run 400 meters
50 Hang Squat Cleans
run 400 meters
50 Hang Power Snatch
run 400 meters
HAPPY HALLOWEEN!!!
.
A few notes: Our 7 am class starts today, November weigh ins are this week and Tonights classes are cancelled due to Trick or Treating.
Evil! Is this a team workout?! I'm getting there early to get dibs on the 15 pound bar.
ReplyDeleteHeleen, I should have fought you for the 15lb bar. Today was brutal.
ReplyDeleteI finished up around 32:10. I started out with a 45# bar, but had to drop at the 30# for the Hang Power Cleans.
Even though the work out sucked, it was great to have a full class this morning. It's motivating to see so many happy people so freakin' early in the morning.
WOD - 27:47 (30# bar)
ReplyDeleteSo I need you guys to post the exact wording of next month's nutrition challenge, asap. I need time to :
a) figure out any loopholes.
b) plan my last meal.
WOD - 29:02 (I think) 15# bar.
ReplyDeleteToday's workout was awesome!
I wonder how I'm going to feel in a few hours...15# bar and finished in 25 minutes and change (I think, really can't remember). Dare I say that I think this workout was actually fun? Thanks to everyone for keeping me moving!
ReplyDeleteI wrote a post for November's challenge...coming soon.
I miss you people and your workouts! Its true I said it! I'll be there tomorrow do or die!
ReplyDeletePart One...
ReplyDeleteNovember's challenge...no grains. Yeah, you read that right. None. No bread, no pasta, no cereal, no doughnuts, no cookies. If it has ANY TYPE of flour in it don't eat it. Please don't stop reading!! It will be hard at first, but if you REALLY stick with it I promise you'll notice a huge difference in body composition, how you feel, and how you perform in workouts.
EXCUSES:
1. "I've heard that it's bad to give up whole categories of food, that diets should be well-rounded." This excuse has been backed by the government whose dietary recommendations are bought and paid for by the grain industry. I'm not a conspiracy theorist, it's just true. You CAN get all the vitamins and minerals you need from a well-rounded selection of vegetables and meats. Okay, I know there are a few exceptions out there but we can worry about them later. No one is going to get rickets or scurvy by avoiding grains for a month. Promise!
2. "I won't have enough energy if I don't eat carbs." This one might actually feel true at first because you are not used to it. But guess what has carbs? Vegetables and fruits. Guess what else your body can use for fuel? Fat. It's less efficient at first because when you eat carbs your body says, "Awesome, I don't even have to try to burn this stuff!!" You may feel a bit of drag while your body makes the switch to fat burning.
3. "I can't live without bread." There are many things you can't live without. Shelter, water, love, a DVR. But you can live without bread.
4. "I don't have Celiac disease or gluten intolerance." That's what YOU think. A study published in the Journal of Gastroenterology and Hepatology showed that non-celiacs produced an immune response to gliadin (one of the proteins that make up gluten). Another study in the Journal of Gastroenterology reported 60% of participants felt better on a gluten-free diet.
If you're still with me, here are a few reasons to give up grains:
1. The carbs from a diet high in grain-based foods are ultimately more easily stored as fat in your body than the other macronutrients.
2. Grains such as wheat, barley, and rye produce toxins that act as self-preservation chemicals for the plant. Just like the reaction you get from poison ivy reminds you not to roll around in the forest, toxins in grains have evolved to protect the plant. These toxins are damaging to your gut.
3. You'll burn fat if you don't have a constant overdose of glucose, which is what you get from grains. This is an oversimplification of biochemistry, but it works. I have several books on the subject you can borrow if you are interested in the science.
4. Why ALL grains? I can speak from personal experience as a person with celiac disease; when I gave up wheat, barley, and rye and substituted them for other grains, I gained weight. Cruel and true. Grains are high in carbohydrates that make our blood glucose and insulin levels spike. Insulin spike is a biochemical avalanche. We want to eat foods that are low on the glycemic index to avoid this reaction.
Part Two...
ReplyDeleteSo what are we going to eat? Vegetables and meat. Yessiree! All the leafy greens you can get your hands on such as spinach, kale, chard, spring greens. Then brussels sprouts, asparagus, cucumbers, peppers, too many to list. Try to eat 7 servings of vegetables (the size of your fist) EVERY day. Make a salad for breakfast, lunch, or dinner. Google recipes for steamed vegetables. Grill them, broil them, eat them raw for a snack. There are so many details on this topic we can discuss it for the whole month: dressings, recipes, phytochemicals, YAY!! For a FEW extra starches/carbs in your diet eat squashes and low-glycemic root veggies like beets, yams, turnips. The meat part is easy. Beef, chicken, fish. Similar to veggies, we can discuss the finer points as the challenge continues: grass-fed vs. grain-fed, organic vs. non-organic, farm raised vs. wild, DOUBLE YAY!! If you are really working out and burning some calories, then a FEW servings of fruit every day is fine. I say this cautiously; if you are like me, 7-9 fruit AND vegetable servings mean 8 fruits and 1 vegetable. Try to watch it with fruit since most are pretty high on the glycemic index; berries, apples, peaches are the best.
Take your nutrition seriously. You CAN do this. Think about how you are fueling your workouts. Plan ahead; sit down this evening and make a menu. Cook enough food for dinner every evening to provide leftovers for lunch; one less thing for you to think about. Unless your dinner is cream-of-something casserole with corn flakes crushed on top. In that case don't eat the leftovers. Every time I talk to people about giving up grains someone says, "I could never do that." Think about that statement. NEVER?! REALLY?! Consider how far you've come with Crossfit. It is healthy to challenge your body and mind. Gauntlet thrown, who is with me?
Sorry for the long post but I think this challenge needed some explaining. Post questions!
PS-I love this video from another Crossfit affiliate who took on a similar challenge.
http://youtu.be/3_oIDEaOl6U
corn - grain or vegetable?
ReplyDeleteGrain
ReplyDeleteThanks Heleen, that was a great post. Im doing it. I have been struggling this month, but im ready to improve my health. November im doing a 30 day challenge no cheating not even weekends. Give it a try.
ReplyDeleteWhat about legumes? And what do you think of peanut butter?
ReplyDeleteBeans, beans the musical fruit...
ReplyDeleteLegumes aren't terrible, but not "best." They have protein, but not as much as you find in meats or even dairy, and they come with a carb pricetag. Most of the carb content is "tied up," if you will, in fiber so that's how it gets as low glycemic index value. They are advised against in Paleo and used very sparingly in Primal Blueprint I believe due to lection content but I'd have to double-check that. I'd say if you must eat them just make sure you have the rest of your nutrition is in proper order and then I'm sure a few beans won't kill you. Although, you might have to work out in the driveway to spare the rest of us.
As for peanut butter...since it's actually a legume the same info applies, but add to it a few more detrimental factors. First, too much omega-6 when we need more omega-3 (3s we can find in abundance in other nuts such as walnuts and almonds). Second, unless you are making it yourself it's likely to contain all kinds of junk you don't want. Third, other nuts offer more nutrients such as calcium in almonds. I'd suggest almond butter (the good organic kind you have to stir) instead. It's always about making BETTER choices, right?
last post should say "lectin" not "lection"
ReplyDeleteauto-correct is not my friend.
HLW, thanks for the posts, they're really great. I've done pretty good at avoiding grains, but it's time to do better.
ReplyDeleteWoD: 45# 22:28 (I think) I'm still wondering if I should have gone heavier and stuck it out for the full 35-40 minutes it would have taken me. Great work out.