CrossFit 864 – Today’s Schedule:
5:15a.m./9:00a.m. /4:15p.m./5:15p.m./6:15p.m.

WOD – 7 Rounds for time:

7 – Dbell or Kettlebell One Arm Push-Press (25/45) 7 reps – each side
9 – Box Jumps (20/24)
11 – Ab Mat Sit-Ups (weighted – One Dbell or Kettlebell locked out)
75 – jump rope

“He has showed you, O man, what is good. And what does the LORD require of you? To act justly and to love mercy and to walk humbly with your God.”
– Micah 6:8

“Pride makes us artificial and humility makes us real”
-Thomas Merton

“The proud man can learn humility, but he will be proud of it”
-Mignon McLaughlin

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

OOH-RAH! to all of you that came out today and pushed through “Mini Murph” …what an awesome way to kick off the week and the new year! Great to see all of your smiling faces (well, at least you were smiling when you got there…maybe not when you left!)
We mentioned that we are planning to kick off a Paleo Challenge beginning next Monday and we will give you the specific details of the challenge this week. We are working on the guidelines and recommend that you research Paleo Diet if you plan on participating – sign up is on the white board at the gym. Many of you have indicated that you are very interested in this and we feel that tackling a change in your diet might be easier with the support of your fellow CrossFitters.

Thanks for allowing us to share this awesome experience with each of you as we tackle new challenges, set new goals and break PR’s and conquer our weaknesses! Real fitness is earned – Earn some today.

Strong people are harder to kill than weak people, and more useful in general.
– Mark Rippetoe

BE STRONG! 2010
Janice and Jay