Tuesday September 29, 2009

CrossFit 864 – Today’s Schedule:
5:15a.m./8:00a.m. – scheduled assessments with Jay L. / 9:00a.m./ 4:30p.m./5:00p.m./5:30p.m./ 6:00p.m.

Day 9 for the “100 burpee challenge” Make Gunny proud!

 WOD – For Time:

400 meter run

200 KBS (Kettlebell Swing)

400 meter run

3.2.1. GO!

“The man without the Spirit does not accept the things that come from the Spirit of God, for they are foolishness to him, and he cannot understand them, because they are spiritually discerned.”- 1 Corinthians 2:14

Winning isn’t everything, but wanting to win is.
-Vince Lombardi
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.

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.

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.

Grilled Pork Chops
¼ cup fresh lemon juice
2 tablespoons canola oil
3 garlic minced garlic cloves
¼ teaspoon ground thyme
¼ teaspoon black pepper
¼ teaspoon dried oregano
6 lean pork chops, one inch thick and trimmed of all visible fat
In a shallow pan blend all ingredients except the pork. Add pork chops and cover and refrigerate overnight. Grill chops over hot coals for 15-20 minutes per side or until done, while frequently basting chops with marinade.

Barbequed Venison Steaks with Herbs
4 venison steaks (4 ounces each)
2 tablespoons chopped rosemary
2 tablespoons chopped garlic
2 tablespoons chopped thyme
1/8 cup olive oil
1/8 cup olive oil
Fresh ground pepper to taste
Make a marinade by combining the oils and herbs in a mixing bowl. Marinate the venison for four hours in a refrigerator, covered. Remove the steaks from the marinade and shake off excess oil. Place the steaks on the grill and season with pepper and frequently brush with marinade. Cook the meat for about 2-4 minutes per side until it is done to the desired state.

Great job to those who did the wod on Monday! If it looked easy when you read it on the blog or on the whiteboard…..Welcome to CrossFit! Those are usually the ones that kick you in the behind! That’s what keeps it fun.

Have a great day!


Janice and Jay

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