Reminder- There are no a.m. classes Friday or Saturday
I encorage everyone to try and watch the link from yesterdays post to Gary Taubes lecture. Simply click on his name at the bottom of the post from yesterday.
Friday
WOD
AMRAP 20 min
10 wall ball shots
20 sit ups (or 10 wall ball sit ups with the same ball)
10 deadlifts 95/65
Thursday, July 30, 2009
Wednesday, July 29, 2009
*Please note that there will not be morning classes Thursday Friday and Saturday this week. All other classes are business as usual.
Thursday
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
CrossFit rarely asks for maxs. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
10/30
8/25
8/20
8/20
7/15
Are going for a number and not a max. Test your limits today.
Big Dawgs:
As Rxd
Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx’d and dial back the rounds to 3.
Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups
Buttercups:
Do 3 rounds:
max push ups
max pull ups or beginner pull ups
Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.
Big thanks to Jeff and Nikki Martin from CrossFit Brand X for posting the scale for the WOD
More From Gary Taubes Its long and dry but the info is priceless.
Thursday
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
CrossFit rarely asks for maxs. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
10/30
8/25
8/20
8/20
7/15
Are going for a number and not a max. Test your limits today.
Big Dawgs:
As Rxd
Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx’d and dial back the rounds to 3.
Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups
Buttercups:
Do 3 rounds:
max push ups
max pull ups or beginner pull ups
Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.
Big thanks to Jeff and Nikki Martin from CrossFit Brand X for posting the scale for the WOD
More From Gary Taubes Its long and dry but the info is priceless.
Tuesday, July 28, 2009
Wednesday
WOD
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
I saw this link on CrossFit Cynergy's Site and was fascinated enough to share it with you.
Decoding Food Ingredients
By JUSTINE VAN DER LEUN
Posted: 2009-07-22
Sodium Bisulfite
Certain toilet bowl cleaners are almost 50 percent sodium bisulfite, and most commercial wines also contain it. When dissolved in water-based liquids, sodium bisulfite releases sulfur gas that kills bacteria, yeasts, molds, and fungi. It also prevents oxidation, which protects wine from turning to vinegar.
This popular compound has a dubious past. It was banned from use on raw fruits and veggies by the FDA in the ’80s following the deaths of 13 people who unknowingly consumed produce treated with toxic amounts of the preservative. Today, the FDA maintains that sulfites are generally safe. The Center for Science in the Public Interest however, warns asthmatics and others sensitive to sulfites to avoid it completely. It is now most commonly used in pet foods, potato chips and dried and pickled foods.
Benzoyl Peroxide
What do white bread and acne cream have in common? Best-known as a zit-zapper, benzoyl peroxide is an effective bleaching agent, and as such is used in teeth whitening products and to bleach cheese, whey and flour.
While benzoyl peroxide is generally considered benign, there has been some debate over its safety and necessity. Usually, artisanal bread and cheese do not contain this bleaching agent, and some national companies, like King Arthur, don’t use benzoyl peroxide in their bread or flour. Did you really need another reason to choose whole wheat?
Potassium Bromate
Potassium bromate is a seemingly innocuous powder added to biscuits, breads and rolls to make them rise. But there’s a hitch: Potassium bromate is known to cause cancer in animals, and creates a cancer risk in humans. Usually, potassium bromate is completely dissipated by the baking process, but if too much is added or bread is not cooked for long enough at a high enough temperature, dangerous residual amounts remain.
The International Agency for Research on Cancer defines potassium bromate as “possibly carcinogenic to humans.” Because it’s difficult to control how a company uses the ingredient, almost all countries have banned it from use in food products. In the United States, however, the FDA has merely been asking bakers to voluntarily stop using it; some have not complied. The Center for Science in the Public Interest categorizes potassium bromate as an additive to avoid, defining it as “very poorly tested and not worth any risk.” To avoid potassium bromate, also look for “bromated flour” on labels.
Tetrasodium Phosphorate
Tetrasodium phosphorate has the unglamorous distinction of being the common ingredient in multiple semi-gooey foods. The transparent crystals are used as an emulsifier, a buffering agent and a thickening agent in chicken nuggets, pudding, imitation crab and lobster, canned tuna and many soy-based faux meats. It is also an effective detergent and tartar control agent, which can be found in toothpaste, soap, and dental floss. Despite its unglamorous pedigree, tetrasodium phosphorate has not seen much controversy, though in high doses, it can be mildly toxic.
Sodium Nitrite
Nitrite, found in hot dogs, is positively unnerving: This crystalline powder is used to dye fabrics, manufacture rubber chemicals and to fix color in packaged meats. If consumed in high doses, it’s toxic. It can also trigger migraines. If that’s not enough to freak you out, how about this: According to a study in the “Journal of the American Medical Association,” people who ate processed meat were 50 percent more likely to develop colorectal cancer. A study in the “Journal of the National Cancer Institute” found that those who ate the most processed meats had a 68 percent higher risk of pancreatic cancer than those who ate the least. The Center for Science in the Public Interest categorizes nitrate as an additive to avoid. If possible, stay away from packaged meats, or buy the nitrite-free varieties popping up in supermarkets across the country.
Methylparaben
Methylparaben can be found in, among other things, lipstick, local anesthetic, salad dressings, dried meats, potato-based snacks and candy. Like most compounds in the paraben family, it’s antimicrobial and is used most often as a preservative in foods, drinks and cosmetics. While multiple studies have reported that parabens are safe, a few more recent studies suggest a possible link between parabens — including ethylparaben, propylparaben, and butylparabe — to breast cancer. Industries that use parabens insist on their proven track record, while some public interest organizations believe that parabens require further study to definitively confirm their safety.
Lactic Acid
Enjoy a tart cup of yogurt in the morning? Or a nice side of sauerkraut with your Bavarian sausage feast? You have lactic acid to thank for that bittersweet taste. Lactic acid is a harmless organic acid that occurs naturally in sour milk or is added to food as a syrupy liquid produced from either milk-sugar fermentation or corn fermentation. Lactic acid infuses food with tartness, adjusts PH balance, and can control micro-organisms and bacteria. As a fermentation booster, it is used in rye and sourdough breads. As a moisturizer and exfoliant, it’s added to skin lotions. Lactic acid spends most of its time preserving or flavoring baby food, candy, frozen desserts, salad dressings, seafood, and more.
Hydrolyzed Vegetable Protein
You may think you’ve sworn off monosodium glutamate, or MSG, but you’re eating its equivalent in some brands of chicken noodle soup. That’s because MSG — that demonized flavor enhancer — comes in many forms, and one of them is hydrolyzed vegetable protein (HVP).
HVP is a brown powder that is produced when cereals and legumes like corn, soy and wheat are boiled in hydrochloric acid and then neutralized with sodium hydroxide. The powder contains, among other things, glutamic acid, the sodium salt form of which is MSG. Food producers don’t want to be associated with MSG — the infamous bad boy of the ingredients world, believed to be linked to neurological problems and known to trigger severe allergic reactions and migraines — but they do want to infuse their broths, stews, and meat and poultry products with its savory taste. Enter HVP, which sounds pretty healthy, with the words “vegetable” and “protein” in it.
While it may not do harm to those who aren’t sensitive to it, it’s risky for those whose systems react badly to glutamates. To avoid unknowingly consuming glutamates, check labels (even of products marked “No MSG”) for other sources of glutamate like autolyzed yeast extract and hydrolyzed yeast extract.
WOD
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
I saw this link on CrossFit Cynergy's Site and was fascinated enough to share it with you.
Decoding Food Ingredients
By JUSTINE VAN DER LEUN
Posted: 2009-07-22
Sodium Bisulfite
Certain toilet bowl cleaners are almost 50 percent sodium bisulfite, and most commercial wines also contain it. When dissolved in water-based liquids, sodium bisulfite releases sulfur gas that kills bacteria, yeasts, molds, and fungi. It also prevents oxidation, which protects wine from turning to vinegar.
This popular compound has a dubious past. It was banned from use on raw fruits and veggies by the FDA in the ’80s following the deaths of 13 people who unknowingly consumed produce treated with toxic amounts of the preservative. Today, the FDA maintains that sulfites are generally safe. The Center for Science in the Public Interest however, warns asthmatics and others sensitive to sulfites to avoid it completely. It is now most commonly used in pet foods, potato chips and dried and pickled foods.
Benzoyl Peroxide
What do white bread and acne cream have in common? Best-known as a zit-zapper, benzoyl peroxide is an effective bleaching agent, and as such is used in teeth whitening products and to bleach cheese, whey and flour.
While benzoyl peroxide is generally considered benign, there has been some debate over its safety and necessity. Usually, artisanal bread and cheese do not contain this bleaching agent, and some national companies, like King Arthur, don’t use benzoyl peroxide in their bread or flour. Did you really need another reason to choose whole wheat?
Potassium Bromate
Potassium bromate is a seemingly innocuous powder added to biscuits, breads and rolls to make them rise. But there’s a hitch: Potassium bromate is known to cause cancer in animals, and creates a cancer risk in humans. Usually, potassium bromate is completely dissipated by the baking process, but if too much is added or bread is not cooked for long enough at a high enough temperature, dangerous residual amounts remain.
The International Agency for Research on Cancer defines potassium bromate as “possibly carcinogenic to humans.” Because it’s difficult to control how a company uses the ingredient, almost all countries have banned it from use in food products. In the United States, however, the FDA has merely been asking bakers to voluntarily stop using it; some have not complied. The Center for Science in the Public Interest categorizes potassium bromate as an additive to avoid, defining it as “very poorly tested and not worth any risk.” To avoid potassium bromate, also look for “bromated flour” on labels.
Tetrasodium Phosphorate
Tetrasodium phosphorate has the unglamorous distinction of being the common ingredient in multiple semi-gooey foods. The transparent crystals are used as an emulsifier, a buffering agent and a thickening agent in chicken nuggets, pudding, imitation crab and lobster, canned tuna and many soy-based faux meats. It is also an effective detergent and tartar control agent, which can be found in toothpaste, soap, and dental floss. Despite its unglamorous pedigree, tetrasodium phosphorate has not seen much controversy, though in high doses, it can be mildly toxic.
Sodium Nitrite
Nitrite, found in hot dogs, is positively unnerving: This crystalline powder is used to dye fabrics, manufacture rubber chemicals and to fix color in packaged meats. If consumed in high doses, it’s toxic. It can also trigger migraines. If that’s not enough to freak you out, how about this: According to a study in the “Journal of the American Medical Association,” people who ate processed meat were 50 percent more likely to develop colorectal cancer. A study in the “Journal of the National Cancer Institute” found that those who ate the most processed meats had a 68 percent higher risk of pancreatic cancer than those who ate the least. The Center for Science in the Public Interest categorizes nitrate as an additive to avoid. If possible, stay away from packaged meats, or buy the nitrite-free varieties popping up in supermarkets across the country.
Methylparaben
Methylparaben can be found in, among other things, lipstick, local anesthetic, salad dressings, dried meats, potato-based snacks and candy. Like most compounds in the paraben family, it’s antimicrobial and is used most often as a preservative in foods, drinks and cosmetics. While multiple studies have reported that parabens are safe, a few more recent studies suggest a possible link between parabens — including ethylparaben, propylparaben, and butylparabe — to breast cancer. Industries that use parabens insist on their proven track record, while some public interest organizations believe that parabens require further study to definitively confirm their safety.
Lactic Acid
Enjoy a tart cup of yogurt in the morning? Or a nice side of sauerkraut with your Bavarian sausage feast? You have lactic acid to thank for that bittersweet taste. Lactic acid is a harmless organic acid that occurs naturally in sour milk or is added to food as a syrupy liquid produced from either milk-sugar fermentation or corn fermentation. Lactic acid infuses food with tartness, adjusts PH balance, and can control micro-organisms and bacteria. As a fermentation booster, it is used in rye and sourdough breads. As a moisturizer and exfoliant, it’s added to skin lotions. Lactic acid spends most of its time preserving or flavoring baby food, candy, frozen desserts, salad dressings, seafood, and more.
Hydrolyzed Vegetable Protein
You may think you’ve sworn off monosodium glutamate, or MSG, but you’re eating its equivalent in some brands of chicken noodle soup. That’s because MSG — that demonized flavor enhancer — comes in many forms, and one of them is hydrolyzed vegetable protein (HVP).
HVP is a brown powder that is produced when cereals and legumes like corn, soy and wheat are boiled in hydrochloric acid and then neutralized with sodium hydroxide. The powder contains, among other things, glutamic acid, the sodium salt form of which is MSG. Food producers don’t want to be associated with MSG — the infamous bad boy of the ingredients world, believed to be linked to neurological problems and known to trigger severe allergic reactions and migraines — but they do want to infuse their broths, stews, and meat and poultry products with its savory taste. Enter HVP, which sounds pretty healthy, with the words “vegetable” and “protein” in it.
While it may not do harm to those who aren’t sensitive to it, it’s risky for those whose systems react badly to glutamates. To avoid unknowingly consuming glutamates, check labels (even of products marked “No MSG”) for other sources of glutamate like autolyzed yeast extract and hydrolyzed yeast extract.
Monday, July 27, 2009
Sunday, July 26, 2009
Thursday, July 23, 2009
Friday
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
So you are a busy person and you find yourself away from the kitchen and your refrigerator that is well stocked with all the zone/paleo food that you fuel yourself with. (You have realized that Nutrition is worth the effort and ultimately accounts for most of what we do-Right?) With a little creativity and investigation you can avoid dietary dilemma. Here are 2 scenarios from my week that required improvisation.
1. Lilyanna and I needed to run errands and get the car inspected. It was bringing us past lunch, which we though we'd be home for, and we ate an early breakfast. Neither of us do well with grains/gluten so it's not easy to find something convenient. But The Subway in Deer Crossing came to the rescue! All you have to do is ask them to make any of the sandwiches into a salad. We got Sweet Onion Teryaki with an oil based dressing and it was a balanced, delicious, wallet friendly lunch. (Mine had more veggies than Lilyanna's)
Ok-bottom of the barrel- I did training's from 4-6 and had a 7 o'clock training in Dennis. I didn't have food to bring with me and didn't have time to go home-especially since I needed gas for the car if I planned on getting there. Initially I thought that I was going to have to settle for a protein bar. I don't like them because they are filled with sugar most of the time and have all kinds of funky ingredients. With a little more searching and even asking the attendant if they had any fruit-I ended up finding 6oz of sliced turkey breast with a valid expiration date, an apple, and some almonds. Trow in a water and you aren't doing too shabby for yourself considering that you went to the mobil.
So there it is-just a couple of ideas that may aid you along the way even if you are a busy person.
Admittedly you only have 2 choices if you are going to the fair. I looked and there aren't any healthy choices at the fair. You can either-1. Eat until you are full before going. Or- 2. Go-Nuts the fair only comes once a year! (The kids stayed gluten free with chilli-cheese fries and Del's Lemonade)
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
So you are a busy person and you find yourself away from the kitchen and your refrigerator that is well stocked with all the zone/paleo food that you fuel yourself with. (You have realized that Nutrition is worth the effort and ultimately accounts for most of what we do-Right?) With a little creativity and investigation you can avoid dietary dilemma. Here are 2 scenarios from my week that required improvisation.
1. Lilyanna and I needed to run errands and get the car inspected. It was bringing us past lunch, which we though we'd be home for, and we ate an early breakfast. Neither of us do well with grains/gluten so it's not easy to find something convenient. But The Subway in Deer Crossing came to the rescue! All you have to do is ask them to make any of the sandwiches into a salad. We got Sweet Onion Teryaki with an oil based dressing and it was a balanced, delicious, wallet friendly lunch. (Mine had more veggies than Lilyanna's)
Ok-bottom of the barrel- I did training's from 4-6 and had a 7 o'clock training in Dennis. I didn't have food to bring with me and didn't have time to go home-especially since I needed gas for the car if I planned on getting there. Initially I thought that I was going to have to settle for a protein bar. I don't like them because they are filled with sugar most of the time and have all kinds of funky ingredients. With a little more searching and even asking the attendant if they had any fruit-I ended up finding 6oz of sliced turkey breast with a valid expiration date, an apple, and some almonds. Trow in a water and you aren't doing too shabby for yourself considering that you went to the mobil.
So there it is-just a couple of ideas that may aid you along the way even if you are a busy person.
Admittedly you only have 2 choices if you are going to the fair. I looked and there aren't any healthy choices at the fair. You can either-1. Eat until you are full before going. Or- 2. Go-Nuts the fair only comes once a year! (The kids stayed gluten free with chilli-cheese fries and Del's Lemonade)
Wednesday, July 22, 2009
Why Build Your Fitness When You Can Buy Muscle-Ups in spray on form! Act now and we'll throw in Easy to swallow Hand stand Push up pills!
Thursday
WOD
A.30 Muscle Ups
B. 60 Chest To Bar Pull Ups & 60 Ring Dips
C. 100 Pull Ups 100 Dips
On The Lighter Side Of Things But Still Useful Here Are A Couple Links You May Enjoy
Women, Go Ahead-Train Like The Guys-You won't Loose Your Girlish Charms!
Stuck At The Office Late And Missing Your Workout?
Thursday
WOD
A.30 Muscle Ups
B. 60 Chest To Bar Pull Ups & 60 Ring Dips
C. 100 Pull Ups 100 Dips
On The Lighter Side Of Things But Still Useful Here Are A Couple Links You May Enjoy
Women, Go Ahead-Train Like The Guys-You won't Loose Your Girlish Charms!
Stuck At The Office Late And Missing Your Workout?
Tuesday, July 21, 2009
Wednesday
WOD
Hang Power Clean
1x7
CFE Row 1 or 2k
About mid way through he talks about strategy
When we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill; at first it’s difficult, but over time it becomes second-nature. Once you adapt to a given stress, you require additional stress to continue to make progress.
There are limits to how much stress the body can tolerate before it breaks down and risks injury. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly will not result in any improvement.
Elizabeth Quinn writes about exercise and feels that sports medicine has a reputation of being reserved for professional athletes, but anyone who is active can benefit from understanding the basics of sports medicine. Here she speaks about recovery and rest days.
Monday, July 20, 2009
Tuesday
WOD
CFSB Weighted Pull Up 3-3-3
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Believe it or not I'm too tired to do all of this in one post so this will be a meager first installment. Thanks for prompting me Rich with your encouragement! It holds me accountable. Anyhow...
When you are deprived of sleep, grehlin, a substance in your body, is increased and this makes you want to eat more. Not to mention that sleep deprivation reduces the amount of leptin in the body, a substance that suppresses appetite and lets you know when you are full. So, when you are sleepy your body tells you it is hungrier than it is and cannot let you know when you have filled up as efficiently as it could if you got enough rest. It is no coincidence that research has shown a corrilation. MSNBC reported that in a national study those who got less than four hours of sleep a night were 73 percent more likely to be obese than those who got the recommended seven to nine hours of rest, scientists discovered. Those who averaged five hours of sleep had 50 percent greater risk, and those who got six hours had 23 percent more.
Check out this article for a preview of some more things we will cover about sleep in the near future.
Sunday, July 19, 2009
Monday
WOD
Thruster 1-1-1-1-1-1-1 reps
As we follow the programming some days are much lighter on volume than others. This is because there needs to be a balance. Crossfit.com programs 3 days on 1 day off. This requires a great deal of attention to recovery,and admittedly a pretty flexible schedule. That may not be realistic for many. Other suggestions are 3 on 1 off 2 on 1 off that would be for example resting on Thursday and Sunday. Others seem to have success with 4 or 5 days straight and 2 rest days. At the Nutrition seminar we recently attended at CrossFit Boston, Robb wolf showed before and after pictures of clients of his that focused on quality nutrition (unmeasured) and only had the circumstances to workout 2x per week. They were all lean and strong crossfitters. This really proved that you need to take responsibility for your nutrition if you want to make progress. The notion that you can eat anything and 'burn it off' is just wrong. In fact it has been shown in some cases that over active trainees can gain weight!
What works best for you? Is more better? What is a balanced long term plan that is maintainable for years to come?
Equally as important as nutrition is sleep-I'll try and touch more on that tomorrow.
Saturday, July 18, 2009
Coffee
Here are some informative points of interest about everyones favorite beverage from an article by John Gestl on www.topendfitness.com
Physiological Effects
The main ingredient in coffee that gives us that jolt is caffeine, a central nervous system stimulant. Caffeine is found naturally in coffee beans, tea leaves, and chocolate, and is a popular added ingredient in carbonated beverages and some over-the-counter medications such as cold remedies, diuretics, aspirin, and weight control aids. It is estimated that in the U.S., 75% of caffeine intake comes from coffee.
Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage causes the adrenal glands to release adrenaline, the "fight or flight" hormone. Your heart rate increases, your pupils dilate, your muscles tighten up, and glucose is released into your blood stream for extra energy. Voila… you now have the caffeine buzz.
But wait…we're not done yet. Caffeine also increases dopamine. Dopamine activates the pleasure in parts of the brain. It has been suspected that this also contributes to caffeine addiction.
Physiologically, caffeine makes us you feel alert, pumps adrenaline to give you energy and changes dopamine production to make you feel good.
Ergogenic Effects of Caffeine to Performance
In addition to various psychological and physiological benefits, numerous studies have documented caffeine's ergogenic effect on athletic performance, particularly in regard to endurance. Studies show that caffeine ingestion prior to exercising extended endurance in moderately strenuous aerobic activity. Other studies researching caffeine consumption on elite distance runners and distance swimmers show increased performance times following caffeine consumption.
Despite effects on endurance, caffeine produced no effect on maximal muscular force in a study measuring voluntary and electrically stimulated muscle actions. However, the same study did show findings that suggest caffeine has an ergogenic effect on muscle during repetitive, low frequency stimulation.
Caffeine's positive performance-enhancing effects have been well documented. So much so that the International Olympic Committee placed a ban leading to disqualification for an athlete with urinary limits exceeding 12 mg/mL. Roughly 600 to 800mg of caffeine, or 4 to 7 cups of coffee, consumed over a 30-minute period would be enough to exceed this level and cause disqualification. The National Collegiate Athletic Association has a similar limit, set at 15 mg/mL.
Coffee: A Pre-Workout Drink?
Before you make Starbucks part of your pre-workout warm-up in order to harness the effects of caffeine, be aware that simply downing a grande may not give you similar benefits found in these studies. A recent Canadian study published in the Journal of Applied Physiology compared the effect of coffee and caffeine on run time to exhaustion. A group of nine men took part in five trials. Sixty minutes before each run, the men took one of the following:
A placebo
Caffeine capsules
De-caffeinated coffee with caffeine added
Regular coffee
Performance times were up to 10 times longer in subjects using the caffeine capsules, with no differences in times among the other trials. Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded something in the coffee itself that interferes with caffeine's performance-enhancing effects. This makes sense considering that there are literally hundreds of compounds dissolved when coffee beans are roasted, ground and extracted. Results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee.
Caffeine and Creatine Supplementation
Although caffeine has been shown to increase endurance time, further research shows it may actually blunt the effect of creatine, a popular and well-researched compound known for its consistent ergogenic effects. In a study evaluating the effect of pre-exercise caffeine ingestion on both creatine stores and high-intensity exercise performance, caffeine totally counteracted any effects of creatine supplementation. It was suggested that individuals who creatine load should refrain from caffeine-containing foods and beverages if positive effects are desired.
The Downside of Caffeine
Despite coffee/caffeine's positive effects on psychological states and performance, there are numerous documented risks that must considered when consuming caffeine, whether for performance-enhancing effects or simply as a part of daily dietary consumption.
Caffeine stimulates the central nervous system and can produce restlessness, headaches, and irritability. Caffeine also elevates your heart rate and blood pressure. Over the long-term as your body gets used to caffeine, it requires higher amounts to get the same effects. Certainly, having your body in a state of hormonal emergency all day long isn't very healthy.
Caffeine is also a diuretic and causes a loss of fluid, which then leads to a dehydrating effect. This is obviously not conducive to fitness activities such as resistance training, as fluid is needed for the transfer of nutrients to facilitate muscular growth. It is also important when considering the further loss of fluid while exercising in hot environments.
Perhaps the most important long-term problem is the effect of caffeine on sleep. The half-life of caffeine in the body is about 6 hours. If you drink a big cup of coffee with 200 mg of caffeine at 4PM, at 10PM you still have about 100mg in your body. By 4AM, you still have 50mg floating in your system. Even though you may be able to sleep, you may not be able to obtain the restful benefits of deep sleep. What's worse, the cycle continues as you may use more and more caffeine in hopes of counteracting this deficit.
Todays Disturbing Image
Physiological Effects
The main ingredient in coffee that gives us that jolt is caffeine, a central nervous system stimulant. Caffeine is found naturally in coffee beans, tea leaves, and chocolate, and is a popular added ingredient in carbonated beverages and some over-the-counter medications such as cold remedies, diuretics, aspirin, and weight control aids. It is estimated that in the U.S., 75% of caffeine intake comes from coffee.
Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage causes the adrenal glands to release adrenaline, the "fight or flight" hormone. Your heart rate increases, your pupils dilate, your muscles tighten up, and glucose is released into your blood stream for extra energy. Voila… you now have the caffeine buzz.
But wait…we're not done yet. Caffeine also increases dopamine. Dopamine activates the pleasure in parts of the brain. It has been suspected that this also contributes to caffeine addiction.
Physiologically, caffeine makes us you feel alert, pumps adrenaline to give you energy and changes dopamine production to make you feel good.
Ergogenic Effects of Caffeine to Performance
In addition to various psychological and physiological benefits, numerous studies have documented caffeine's ergogenic effect on athletic performance, particularly in regard to endurance. Studies show that caffeine ingestion prior to exercising extended endurance in moderately strenuous aerobic activity. Other studies researching caffeine consumption on elite distance runners and distance swimmers show increased performance times following caffeine consumption.
Despite effects on endurance, caffeine produced no effect on maximal muscular force in a study measuring voluntary and electrically stimulated muscle actions. However, the same study did show findings that suggest caffeine has an ergogenic effect on muscle during repetitive, low frequency stimulation.
Caffeine's positive performance-enhancing effects have been well documented. So much so that the International Olympic Committee placed a ban leading to disqualification for an athlete with urinary limits exceeding 12 mg/mL. Roughly 600 to 800mg of caffeine, or 4 to 7 cups of coffee, consumed over a 30-minute period would be enough to exceed this level and cause disqualification. The National Collegiate Athletic Association has a similar limit, set at 15 mg/mL.
Coffee: A Pre-Workout Drink?
Before you make Starbucks part of your pre-workout warm-up in order to harness the effects of caffeine, be aware that simply downing a grande may not give you similar benefits found in these studies. A recent Canadian study published in the Journal of Applied Physiology compared the effect of coffee and caffeine on run time to exhaustion. A group of nine men took part in five trials. Sixty minutes before each run, the men took one of the following:
A placebo
Caffeine capsules
De-caffeinated coffee with caffeine added
Regular coffee
Performance times were up to 10 times longer in subjects using the caffeine capsules, with no differences in times among the other trials. Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded something in the coffee itself that interferes with caffeine's performance-enhancing effects. This makes sense considering that there are literally hundreds of compounds dissolved when coffee beans are roasted, ground and extracted. Results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee.
Caffeine and Creatine Supplementation
Although caffeine has been shown to increase endurance time, further research shows it may actually blunt the effect of creatine, a popular and well-researched compound known for its consistent ergogenic effects. In a study evaluating the effect of pre-exercise caffeine ingestion on both creatine stores and high-intensity exercise performance, caffeine totally counteracted any effects of creatine supplementation. It was suggested that individuals who creatine load should refrain from caffeine-containing foods and beverages if positive effects are desired.
The Downside of Caffeine
Despite coffee/caffeine's positive effects on psychological states and performance, there are numerous documented risks that must considered when consuming caffeine, whether for performance-enhancing effects or simply as a part of daily dietary consumption.
Caffeine stimulates the central nervous system and can produce restlessness, headaches, and irritability. Caffeine also elevates your heart rate and blood pressure. Over the long-term as your body gets used to caffeine, it requires higher amounts to get the same effects. Certainly, having your body in a state of hormonal emergency all day long isn't very healthy.
Caffeine is also a diuretic and causes a loss of fluid, which then leads to a dehydrating effect. This is obviously not conducive to fitness activities such as resistance training, as fluid is needed for the transfer of nutrients to facilitate muscular growth. It is also important when considering the further loss of fluid while exercising in hot environments.
Perhaps the most important long-term problem is the effect of caffeine on sleep. The half-life of caffeine in the body is about 6 hours. If you drink a big cup of coffee with 200 mg of caffeine at 4PM, at 10PM you still have about 100mg in your body. By 4AM, you still have 50mg floating in your system. Even though you may be able to sleep, you may not be able to obtain the restful benefits of deep sleep. What's worse, the cycle continues as you may use more and more caffeine in hopes of counteracting this deficit.
Todays Disturbing Image
Thursday, July 16, 2009
Friday
WOD
Five rounds for time of:
35 Sit-Ups
25 Deadlifts 95/65
Optional Finisher 75/50 Push Ups-If you break the set you must run 400m. You are allowed to rest in the pike position.
The Zone food pyramid. Make sure you get your water…. lots of it! Then food sources are 40% carbs, 30% proteins and 30% fat with grains being used very SPARINGLY, if at all. Combine this with CrossFit and you will forge elite fitness!
WOD
Five rounds for time of:
35 Sit-Ups
25 Deadlifts 95/65
Optional Finisher 75/50 Push Ups-If you break the set you must run 400m. You are allowed to rest in the pike position.
The Zone food pyramid. Make sure you get your water…. lots of it! Then food sources are 40% carbs, 30% proteins and 30% fat with grains being used very SPARINGLY, if at all. Combine this with CrossFit and you will forge elite fitness!
Wednesday, July 15, 2009
If you are looking for nutritious food grown by local farmers here are some suggestions. Also our very own Robb Sykes has delicious farm fresh eggs! Good nutrition is the most important part of fitness.
Hyannis/Mid Cape Farmers' Market
Wednesdays 8:00 AM - 12:00 Noon
June to September 2009
Bank of Cape Cod Parking Lot, 232 Main St, Hyannis
Sandwich Farmers' Market
Tuesdays 8:00 AM - 12:00 Noon
June 16 to October 13
Seafood Sam's Parking Lot, 6 Coastguard Road, Sandwich
Falmouth Farmers' Market
Thursdays from 12:00 Noon - 6:00 Pm
June to October
Peg Noonan Park, Main Street
Osterville Farmers' Market
Fridays 9:00 AM - 12:00 NOON
July 3 to September 11
Osterville Historical Museum, 155 West Bay Road
Thursday
WOD
10 Rounds for Time
2 L Pull Ups
3 Strict Pull Ups
5 Kipping Pull Ups
CFSB Press 3-3-3
CFE Tabata Row 20:10x8
Again these are CrossFit Strength Bias (CFSB) and CrossFit Endurance (CFE)-They can be part of the pre WOD or used as finishers but should be maximum effort.
Tuesday, July 14, 2009
I am going to post a Crossfit Strength Bias (CFSB) WOD to supplement the WOD. I will also post CrossFit Endurance (CFE) WODs. They will not be paired with every WOD. Next to each a recommendation to scale the WOD or go ahead and do it Rx'd will be posted. It is recommended that if you choose one it be done in your warm up or your finisher or even at some other point in the day. They are meant to be added several times per week max. Be cautious to make sure you are recovering well. This is an experiment so please give me your feedback along the way.
WOD
Four rounds for time of:
Run 400 meters
50 Squats
CFSB Power Clean 3-3-3 Rx'd
CFE Rest
Here is the official write up on the Crossfit Games
http://library.crossfit.com/free/pdf/CFJ_Warkentin_IndividualWinners.pdf
Here is a write up from an outsiders perspective- sporting news reporter Mike Hall. They think we're nuts!
http://www.sportingnews.com/blog/the_sporting_blog/entry/view/28281/a_day_at_the_crossfit_games
WOD
Four rounds for time of:
Run 400 meters
50 Squats
CFSB Power Clean 3-3-3 Rx'd
CFE Rest
Here is the official write up on the Crossfit Games
http://library.crossfit.com/free/pdf/CFJ_Warkentin_IndividualWinners.pdf
Here is a write up from an outsiders perspective- sporting news reporter Mike Hall. They think we're nuts!
http://www.sportingnews.com/blog/the_sporting_blog/entry/view/28281/a_day_at_the_crossfit_games
Monday, July 13, 2009
Walking is going to be rough after all those front squats! At least we don't need to use our legs much for Tuesdays WOD...
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Scale with jumping muscle ups and hspu's in the band or 2 chest to bar pull ups and 2 ring dips for 1 muscle up. HSPU's can also be subbed with elevated push ups.
Bionic gets 19 rounds
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Scale with jumping muscle ups and hspu's in the band or 2 chest to bar pull ups and 2 ring dips for 1 muscle up. HSPU's can also be subbed with elevated push ups.
Bionic gets 19 rounds
Sunday, July 12, 2009
Monday
WOD
Front Squat
Knees To Elbows
21-18-15-12-9-6-3
Skin cancer is the most common form of cancer in the United States with more than one million cases reported annually.
Visit this brief easy to understand article http://agsafety.tamu.edu/SUN%20PROTECTION.pdf about healthy exposure to the sun. Unhealthy exposure involves some pretty nasty stuff including but not limited to...
• Pre-mature skin aging
• Leathery skin, wrinkles
• Freckles
• Age and liver spots
• Immune system suppression
• Basal cell skin cancer
• ll skin cancer Squamous ce
• Melanoma
WOD
Front Squat
Knees To Elbows
21-18-15-12-9-6-3
Skin cancer is the most common form of cancer in the United States with more than one million cases reported annually.
Visit this brief easy to understand article http://agsafety.tamu.edu/SUN%20PROTECTION.pdf about healthy exposure to the sun. Unhealthy exposure involves some pretty nasty stuff including but not limited to...
• Pre-mature skin aging
• Leathery skin, wrinkles
• Freckles
• Age and liver spots
• Immune system suppression
• Basal cell skin cancer
• ll skin cancer Squamous ce
• Melanoma
Thursday, July 9, 2009
Friday
WOD
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Big Dawgs:
as rx’d
women 65#
The Porch:
Complete three rounds for time of:
75 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
women 50#
Pack:
Complete three rounds for time of:
55 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Women 30#
Puppies:
Complete three rounds for time of:
25-35 pound Squat clean, 20 reps
20 Pull-ups (Assisted, or beginner okay)
Run 400 meters
Buttercups:
Complete three rounds for time of:
PVC-20 pound Squat clean, 15 reps
15 Pull-ups (Assisted, or beginner okay)
Run 400 meters
Fewer Calories Means Longer Life
http://www.cnn.com/2009/HEALTH/07/09/caloric.restriction.monkeys/index.html?eref=rss_topstories
WOD
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Big Dawgs:
as rx’d
women 65#
The Porch:
Complete three rounds for time of:
75 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
women 50#
Pack:
Complete three rounds for time of:
55 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Women 30#
Puppies:
Complete three rounds for time of:
25-35 pound Squat clean, 20 reps
20 Pull-ups (Assisted, or beginner okay)
Run 400 meters
Buttercups:
Complete three rounds for time of:
PVC-20 pound Squat clean, 15 reps
15 Pull-ups (Assisted, or beginner okay)
Run 400 meters
Fewer Calories Means Longer Life
http://www.cnn.com/2009/HEALTH/07/09/caloric.restriction.monkeys/index.html?eref=rss_topstories
Wednesday, July 8, 2009
http://library.crossfit.com/free/video/CFJ_Spealler_QuestFor100Pullups.mov
This link is a first ever in CrossFit History!!!
Well Eva was an absolute crusher! The CrossFit Games are this Saturday and Sunday-there are a total of 8(!) workouts to complete to be crowned champion! One of them is already revealed-The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. That's the first one! I don't know about you but I don't feel much like working out after a regular 5k.
The "Easy" section of the off road run.
Thursday
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
"I'm not interested in what's been done in the past. I'm interested in what should be done."
Mark Rippetoe
This link is a first ever in CrossFit History!!!
Well Eva was an absolute crusher! The CrossFit Games are this Saturday and Sunday-there are a total of 8(!) workouts to complete to be crowned champion! One of them is already revealed-The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. That's the first one! I don't know about you but I don't feel much like working out after a regular 5k.
The "Easy" section of the off road run.
Thursday
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
"I'm not interested in what's been done in the past. I'm interested in what should be done."
Mark Rippetoe
Tuesday, July 7, 2009
Wednesday
WOD
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Here is how you can scale it if you so desire (I know I do!)
Big Dawgs:
As Rx’d
The Porch:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups
Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups
Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups
Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups
WOD
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Here is how you can scale it if you so desire (I know I do!)
Big Dawgs:
As Rx’d
The Porch:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups
Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups
Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups
Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups
Monday, July 6, 2009
Sunday, July 5, 2009
Thursday, July 2, 2009
Wednesday, July 1, 2009
Since we cannot know all that there is to be known about anything, we ought to know a little about everything.
- Blaise Pascal
Thursday
WOD
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go as heavy as you can and fast on the run.
"...think about how long you spend starring at the pullup bar or barbell during any given workout. If you can limit your need to open mouth stare at the bar/floor/kb… your performance will improve. I feel like 90% of the time we stop during a workout to breathe we are just feeling sorry for ourselves. It is time to realize it and move on." Dutch
Please note that there will not be a 6:30am class Friday but there will be a 9am. Saturday there will not be a 7 am class but there will be 1pm as usual.
- Blaise Pascal
Thursday
WOD
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go as heavy as you can and fast on the run.
"...think about how long you spend starring at the pullup bar or barbell during any given workout. If you can limit your need to open mouth stare at the bar/floor/kb… your performance will improve. I feel like 90% of the time we stop during a workout to breathe we are just feeling sorry for ourselves. It is time to realize it and move on." Dutch
Please note that there will not be a 6:30am class Friday but there will be a 9am. Saturday there will not be a 7 am class but there will be 1pm as usual.
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