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Join us August 16th to participate or watch BCF’ers put it all out on the line during a grueling CrossFit workout, all in the name of Dogs4Diabetics!
As CrossFitters, we love to move and be active. Rarely, if ever, do we imagine a life in which this wouldn’t be possible. Dogs4Diabetics is a small, local organization that not only makes this possible but allows people like our beloved Gregg Glick, to do it with confidence. Enabling people to be active is second only to their ultimate objective of saving lives. Please help us meet and exceed our goal of raising $5,000 so this organization can continue to save lives, allow people to be active with confidence, and maybe even participate in this crazy thing we all love, CrossFit.
Click the link for more information and access to our campaign video with Gregg Glick!
|SKILL OR STRENGTH:||n/a||Push Jerk Cycling Efficiency – 5 touch and go push jerks – 5 sets total post warm up. Build up in weight.||EMOTM for 7 Minutes – 3 DL’s increase weight by 5-10 lbs from last week. For most of you, we should be approaching your previous 3RM DL. Superset with 12 Mountain Climbers||Fitness – 5×3 Overhead Squat Sport – 5×3 Overhead Squat building up to a 3RM||Row Technique – 2 500 M Sprints, rest as needed|
|CHALLENGE:||n/a||n/a||n/a||n/a||Men: Sub 1:35 Women: Sub 1:50|
|FITNESS:||Solidarity WOD||10 Min AMRAP||21-15-9||5 Rd’s Not for time:||“Jackie”|
|7 Rds of 30 DU’s, 200 M run, 10 Hang Squat Cleans||12 Push Ups, 24 RKBS (44/26)||Lunges with 2 KB’s on Front Rack Position, Hanging Knee Tucks, Box Jump Overs||1 Hang Power Snatch + 1 Overhead Squat X 3, 10 MB Chops||1000 M row, 50 Bar Thrusters, 30 Pull Ups|
|SPORT:||Solidarity WOD||10 Min AMRAP||21-15-9||5 Rd’s Not for time:||“Jackie”|
|7 Rds of 30 DU’s, 200 M run, 10 Hang Squat Cleans||12 HSPU’s, 24 RKBS (53/35) (mod up in weight)||Front Rack Reverse Lunges (155/105), Toes to Bar, Box Jumps||1 Hang Squat Snatch + 1 OHS x 3, 10 MB Chops||1000 M row, 50 Bar Thrusters, 30 Pull Ups|
Coaches “Plan of Attack” - Don’t you dare redline. If you can’t go unbroken for all 10 minutes, don’t start off trying to go unbroken. The couplet of movements isn’t that intimidating, but we know how that goes…
<a href=”http://greatist.com/health/the-ultimate-guide-to-eating-paleo-022012/” target=”_blank”><img src=”http://www.greatist.com/sites/default/files/wp-content/uploads/2012/02/The-Ultimate-Guide-to-Eating-Paleo.png” alt=”The Ultimate Guide to Eating Paleo” width=”600″ height=”5443″ border=”0″ /></a><p>Get <a href=”http://greatist.com/”>health and fitness tips</a> at Greatist.com</p>
Long time member, Greg Mauldin, asked if we were repeating last years solidarity wod. I couldn’t remember what it was so I looked back and found this:
“Having to write to the Internet on Labor Day caused me think about the holiday for the first time. Dammit. Scroll down to see the bottom to see the WOD.
My thoughts -”Isn’t Labor Day something about a union strike and the killing of 30 somp’ workers?” – I was wrong, not really, but kind of.
Labor Day became a National Holiday shortly after the Pullman Strike. The strike was put on by the American Railroad Union against the Pullman company and Federal Government. After an ignored injunction requiring union leaders to end their support for the strike and protests, thousands of US Marshall and Army troops arrived on site. The arrival lead to conflict and the killing of 30 workers and wounding 0f 57 more. That’s ICE COLD, Grover Cleveland, damn!
Everyone else at the time was thinking the same thing, ICE COLD Grover Cleveland, damn! And so they expedited legislation to make Labor Day a National Holiday and passed it 6 days later. It was already written, so I guess the strike just helped.
Anyways… the legislation was passed to celebrate the work that Laborers do. Pretty cool. They had big parades and what not. It strikes me as a very different time, socially, though. The greater part of society doesn’t have a great appreciation to laborers, or the “new” labor industry, service workers. There is no marveling at or significant discussion of what laborers and service workers contribute to their country and society. Maybe I’m romanticizing the past, they may have appreciated their laborers less than we do, but today I can go grocery shopping, watch a movie, and go out to breakfast, lunch, and dinner. That’s a lot of labor! I know thats different!”
30 Double Unders
200 M run
10 Thrusters (95/65)
*THE VERY IMPORTANT RULE TO THIS WOD! When you finish all 7 rounds, strip the bar of your weights and perform a minimum of 6 bar thrusters a minute until everyone finishes.
Depending on class size, I may join you guys.
That’s a brutal WOD and given that Thrusters were just programmed on Friday, I think its appropriate to switch things up. The 2014 Labor Day WOD is as follows:
30 Double Unders
200 M run
10 Hang Squat Cleans (115/75)
*Once you finish EMOTM you must perform 10 Burpees until the last person finishes.
Coaches “Plan of Attack” - 70 Hang Squat Cleans is no joke. We rarely ask so much of you guys. Labor day is just one of those times. With this much volume it’s exponentially more important that you use good technique and keep yourself in good positions. If you’re struggling to maintain control of the squat (knees in, exaggerated butt wink, coming onto toes) then drop down in weight and/or modify the movement.
Coaches “Plan of Attack” - 70 Hang Squat Cleans
Team Series WOD
12-min. AMRAP, alternating each round (M)
12-min. AMRAP, alternating each round (F)
75 / 55 lb. snatch
65 / 45 lb. snatch
60 single-unders (athlete may perform double-unders and count each double-under as two single-unders)
65 / 45 lb. snatch
|Mobility: Quads and Shoulders|
|Challenge: survive the WOD|
|Fitness – For Time:|
|1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) and Sit Ups – on all even sets you must perform a 100M sprint|
|Sport: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/75) and Sit Ups – on all even sets you must perform a 100M sprint|
|Comp Team: Invictus|
Coaches “Plan of Attack” – We changed the toes to bar and hanging knee tucks to sit ups because we want to save your shoulders a bit for what’s in store tomorrow! Start off like the first set is 21, not 1. I know you can rush through the first 5 sets, don’t. Even the run should be done at a casual pace. This will be a fun one to watch, can’t wait!
As always, click the headline to access to original source. By doing so you’ll be able to access all the hyperlinks provided in the article.
When you can hold a freestanding handstand you’ve achieved a pretty amazing skill. While this is something that almost anyone could work up to with persistence and the right game plan, most people do not. It is even more amazing to achieve this skill as an adult. Lots of kids do it, but because they weigh less and are not as tall, the skill will come more easily to them. Not to mention the fact that kids generally have an easier time learning many things.
But have no fear if you’re not a kid. I learned the freestanding handstand as an adult at 6’2” and weighing 180lbs. Plus, there are guys much bigger than me who have gone on to perform even more impressive hand-balancing skills.
Work on Your Lead-Up Stunts
In the previous article, I showed you several lead-up stunts for the handstand. By practicing these you’re going to build the foundational skills you need to do a freestanding handstand. These skills are easier to build through these progressive movements (wall handstand, frog stand, headstand, forearm stand), than if you just went straight for the freestanding handstand itself. Most people won’t have the patience to stick to these easier skills, but if you do, then your work will pay off, making your efforts in the free handstand that much easier when you finally start it.
The Importance of the Kick-Up in a Freestanding Handstand
When thinking about the handstand there are two main parts: getting into position and balancing. When I was first learning the handstand I made many mistakes. Although I had practiced for a couple years off and on, I was far from consistent. I would kick-up and immediately fall over probably eight times out of ten. This was not just a waste of time but of energy as well.
It was later, when I was teaching other people, that I realized how important the kick-up was. The kick-up is how you get into the handstand position, by kicking your legs. You can also get into the handstand by doing a wide range of press-ups, but those are more advanced skills to learn later.
If you kick too hard or too little, you’ll not be able to get into the “sweet spot” where you can even begin to balance. Thus the battle is lost before it begins. But a proper kick-up sets you up to actually start balancing. The goal is to be able to kick-up with the same amount of force each time. This gets you into a balanced position, or at least close to it so you can control your body by over or under balancing, to get into a neutral alignment.
Everyone focuses on the balancing, but that doesn’t matter if you can’t get there in the first place. Once you can kick up and enter a handstand where you are balanced nine times out of ten, then you’re really ready to start focusing on the balancing of the handstand.
There are several different methods of kicking up. The most common involves keeping the arms locked out overhead, lunging forward and kicking up into place. This is how gymnasts do it (of course, getting into a straight-bodied position).
How to Balance
Its called hand balancing for a reason. The primary method of balancing is through the hands. To save yourself from over balancing, you press the fingertips into the floor. To save yourself from under balancing you let up on the fingertips. In each case you want to apply enough pressure in order to return yourself to a neutral position where as little effort as possible is used.
But the hands aren’t the only method of balancing. The secondary means of balancing is a bit more advanced and is called shoulder weaving . Shoulder weaving involves moving the shoulders forwards and back (pictured right.)
What you want to avoid is walking on your hands in order to catch your balance. Walking is easier in that you can catch yourself by taking a step, but this should not be relied upon. Walking is a more advanced skill that should be done under control at all times. Walking should be intentional, not a byproduct of losing your balance. If you only maintain your balance by walking on your hands you may never learn how to stand on your hands.
Another thing to avoid is bending the elbows. Although this can be used to save some balances you don’t want to use it habitually. Instead keep the elbows locked out and use the hands and shoulders instead.
If you have built a firm foundation with lead-up stunts, then practice your kick-up, you’ll find the balancing aspect isn’t that difficult. By following a smart progression like this you’ll cut your learning curve in half if not more.
In case you missed it:
|Skill: Tempo Overhead Squats – 5 Seconds Down – 5 Seconds at Bottom, Fast Up then 1 non-tempo OHS – build up in weight|
|Fitness - 4 Rd’s not for time:|
|7 Overhead Squats, 14 MB Chops, 21 Hollow Rocks|
|Sport - 4 Rd’s Not for time:|
|7 Overhead Squats, 14 MB Chops, 21 Hollow Rocks|
|Comp Team: Invictus|
Coaches “Plan of Attack” - No real plan here. Choose a weight that will allow you to go unbroken all rounds. Challenge yourself by using the same weight you used last week. If you find overhead squats tough on your wrists you should do the following:
1. Perform a thorough wrist warm up. We’ve shown you a few but don’t hesitate to ask a coach.
2. Narrow up your grip a little bit. The wider your grip, the more odd torque on your wrists.
3. Make sure you have active shoulders. A poor shoulder position will result in a poor wrist position and pain.
4. Invest in some wrist wraps or tape.
If you still have pain, mod the movement and work on wrist strengthening and mobility exercises. If this is you, get in contact with me and I’ll send you a simple 5-10 minute routine that can be done 2-3 times a week. firstname.lastname@example.org is my email.
As some/most of you may know, today is Judy’s bday. Judy is a high level Brazilian JuiJitsu Martial Artist, a BJJ instructor, a bad ass CrossFitter and most recently left her career in the banking industry to become a fitness professional. Well she certainly has the right resume to do so! Judy’s athleticism is obvious by appearance but even more impressive in its application. Because of her dedication to BJJ, Judy CrossFit’s anywhere from 2-3 times a week. Even so, she is one of our most impressive athletes and displays great body control. I can’t wait to see what the future holds for her as a fitness professional and BJJ Martial Artist. If you haven’t met Judy yet, go introduce yourself next time you see her, she’s an absolute sweetheart and always has an intelligent and interesting perspective on things! HBD, Judy! Your BCF FAM
|Strength: EMOTM for 7 minutes – 3 DL’s @ 85-90% of your 3RM – increase load from last week and superset with 10 Ball Chops|
|Challenge: 200 Double or Single Unders|
|Fitness – 2:00 Rounds with 1:00 rest – 5 Rd’s|
|Run 200 M, 10 Lunges with KB’s, Max Effort Single Unders|
|Sport: 2:00 Rounds with 1:00 rest – 5 Rd’s|
|Run 200 M, 10 Back Rack Lunges (135/95), Max Effort Double Unders|
|Comp Team: Invictus|
Coaches “Plan of Attack” – Push it on the run bc I want your lunges to be PERFECT! I understand the time competent makes you want to go fast, speed is fine, but not at the sacrifice of technique. Lunges are particularly difficult to do quickly and maintain good positions, so again, push it on the run so you can take your time with the lunges, then get to spinning that rope!!!
If you don’t know who Ido Portal is, I recommend you get familiar. His ideas and application of movement are revolutionary.
“Movement culture represent a contemporary paradigm shift in physicality, moving us away from main culprits of movement and fitness as well as the separation between health, aesthetics, performance, and art.
Access his website by clicking here.
|Strength: Fitness: Find a heavy single of the following complex – 1 Push Press + 1 Push Jerk Sport: Find a 1RM of the following complex: 1 Push Press + 1 Split Jerk (you should be able to go heavier than last week)|
|Fitness – 4 Rd’s for Time:|
|10 Hang KB C&J’s (5/arm), 10 Ring Row or Kipping Pull Ups, 14 Ab-Mat Sit Ups|
|Sport – 4 Rd’s for Time:|
|10 Hang Clean and Jerks (115/75), 12 C2B Pull Ups, 14 Ab-Mat Sit Ups|
|Comp Team: Invictus|
Coaches “Plan of Attack” – Relatively high number of C&J’s/round so it’s important to stay fluid with that movement. Catch the weight in the power position (quarter squat – butt back, knees out) and use that as your dip and drive for the jerk. If you segment the movement it will take longer and feel exponentially longer. I also recommend that Sport followers tape your thumbs as that hang position will be tough on your hook grip. For the pull ups, no chicken-necking allowed and no gross over-extensions allowed for the C2B’s. Pull that bar to your chest, don’t throw your chest to the bar.
Click the headline to access the orginal source. This is taken off of PaleoLeap.com, my all time favorite Paleo website for both its recipe and comprehensive approach!
Ancient bodies, modern world
The human genome didn’t undergo any drastic fat-storing mutations around 1990. But the obesity rate has skyrocketed in the past 20 years, reaching almost 36% in 2010. The problem isn’t our bodies – physiologically, we’re the same as we always were. The problem is the disjunction between the world we evolved to thrive in and the world we actually have to deal with.
Evolving in a premodern food environment forced our bodies to adapt to an inconsistent food supply. We’re very good at storing fat, because for most of human history, our next meal was a lot further away than a trip to the Quickie Mart. Fat storage allowed us to stock up on food when it was available, and use those reserves during periods of scarcity. A biologically hardwired taste for fat and sweetness directed us to calorie-dense foods when they were available, maximizing our energy intake to prepare for lean times ahead.
Back in the day, these adaptations ensured the survival of the species – without them, we wouldn’t be here at all. Unfortunately for us, our food environment has changed faster than our bodies can keep up. We’re adapted for food scarcity, but confronted with overabundance and the constant struggle to limit our consumption. At the same time, these foods lack in nutrition what they provide in calories, so we gain weight even though we’re also malnourished! Talk about a double whammy!
Paleo helps many people lose weight because it re-creates the food environment that we evolved for. Some people accomplish this effortlessly. They cut out the “heart healthy whole grains” and the weight seems to melt off faster than they can buy new jeans. But others struggle with their weight even after the switch – and some people initially see great success but then plateau. Putting so much effort into a healthy diet and regular exercise only to see no results can be incredibly discouraging. But whether you’re just starting and frustrated at your lack of progress, or stuck in a plateau after a few months of success, there are many ways to optimize a Paleo diet for healthy, sustainable weight loss.
In this article, you’ll get a look at how weight loss works, why it’s hard, and what you can do about it.
You are not a bomb calorimeter
To lose weight with a minimum of pain and suffering, it helps to know exactly how weight gain (and loss) works in the first place.
There’s a camp fond of (very vociferously) claiming that weight loss is a simple math equation: calories in vs. calories out. Just eat less, and move more, and you’ll be all set: if it doesn’t work, you’re just not cutting calories hard enough. It’s technically true that calories determine weight gain or loss. But in the real world, the way to achieve sustainable, long-term weight loss is not to start cutting or counting calories.
First of all, this theory doesn’t distinguish between calories that are nourishing and calories that are harmful. Yes, you’ll lose weight on 1,200 calories of Doritos every day, but you’ll also develop severe digestive problems and micronutrient deficiencies that do much more damage to your health than the weight loss repairs.
More importantly, “calories in/calories out” doesn’t account for nutrient partitioning. “Nutrient partitioning” refers to the way calories are used in your body: are they burned for energy, or are they stored as fat? If two people each eat a bagel, and one of them burns the calories to keep her body temperature up while the other stores them as fat, then technically they’ve both proven the laws of “calories in, calories out,” but with very different results!
Nutrient Partitioning and Weight
Nutrient partitioning is really where the money is for weight loss. It’s not just about cutting calories down as low as you can bear; it’s about making sure those calories get to the right places.
And this leads to the problem of the body fat set point. Everyone’s body has a natural set point for body fat that it “wants” to maintain within a few pounds. If you can stick with calorie restriction long enough to go too far below this set point, your body fights back, using a combination of calorie math and nutrient partitioning. It decreases energy expenditure on everything non-essential (especially fertility: this is why so many women lose their periods if they become dangerously underweight), and makes you starving hungry all the time in a last-ditch effort to get more food. Any extra energy is immediately stored as fat, rather than burned for energy, because as far as the body is concerned, you’re in the middle of a life-threatening famine.
It works the same way in reverse, too: gain too much weight, and your body starts burning more and feeling less hungry. But this begs the question: if all these set point mechanisms are so effective, how does anyone ever get fat in the first place?
That’s the million-dollar question, and it’s probably the result of several different causes, not just one. Here are some potential answers:
Because body fat isn’t your only set point.
You have a body fat “set point.” But Paul Jaminet also hypothesizes that your body has an even more important set point for maintaining the health of your lean tissue. If your body isn’t getting the micronutrients it needs, it will try to get more nutrients using the same mechanisms that it uses when you fall too far below your body fat set point: increasing your appetite and extracting more energy from your food. If you’re eating nutrient-poor processed foods all the time, you’ll just stay hungry, because your body is desperately looking for nutrients by driving you to eat more food.
Because something overwhelmed the upper limit of the set point
This is called the Food Reward Hypothesis. Basically it goes like this: the foods available in the modern world are more intensely stimulating than anything our brains evolved to deal with. Most people innately find certain tastes and textures (sweetness, saltiness, crunchiness…) pleasurable; this pleasure is called food reward. Highly processed foods overwhelm our brains with a level of food reward that they simply can’t handle, creating a kind of food addiction and throwing our natural taste for healthy foods completely out of balance.
This overwhelms your body’s natural message of “OK, I’ve had enough now,” so you keep eating even though you’re no longer physiologically in need of energy.
Because hormonal dysregulation is wreaking havoc with your nutrient partitioning
Remember from above that “nutrient partitioning” means whether a given calorie gets stored for later or burned for fuel. If you store a calorie, then theoretically, it’s available for fuel the next time you need it – like, say, in a few hours when you’ve digested your meal but still need a steady supply of energy from somewhere. Unless you have a precisely monitored IV drip of nutrients attached to your body at all times, you switch back and forth during the day from running off the food you just ate to running off your stored fat reserves.
That’s called metabolic flexibility. But now enter a new player: insulin.
Insulin is a hormone produced in the pancreas. It’s a storage hormone: it stores energy for you to use later (either as glycogen in your muscles, or just in your fat cells). Insulin is produced in response to eating either protein or carbohydrates (not just carbs!), and in healthy people it spikes right after a meal to deal with all the energy you just ate and then settles down again to let you run off your stored energy reserves until your next meal.
Sometimes, though, insulin stays elevated all the time. This prevents you from running off your stored energy reserves, because you’re constantly in “storage mode” and never switch over to burning those stored calories. In this situation, you’re eating enough calories, but they’re not available for energy, so your body is starving (and you still feel hungry) even though you’re gaining fat. It’s the worst of both worlds.
Why would insulin be elevated all the time? The standard low-carb line is to blame “too many carbs,” but this is way too simple:
- Protein raises insulin just as much as carbs: if bagels are guilty, so is chicken breast!
- Not everyone who eats a high-carb diet has chronically elevated insulin.
- All kinds of other things affect insulin levels. Just to name a few: sleep deprivation, chronic stress, exposure to environmental toxins, menopause, genetic factors, vitamin deficiencies, and the composition of your gut flora.
It’s true that eating more carbs than your body can handle is one factor affecting insulin levels, but it’s far from the only problem! There’s no one demon nutrient to blame for insulin trouble, and the causes probably vary from person to person.
Regardless of how it starts, though, chronically high insulin can overwhelm the body’s “set point” and cause weight gain. Problems with insulin also affect another hormone called leptin, which regulates appetite and metabolism. The ultimate result is that your body is now “defending” a higher weight, making it very difficult to get (or stay) lean. If you want to lose weight like this, you’ll have to eat an astonishingly tiny amount of food, and you’ll constantly be hungry and cranky – realistically, it’s almost impossible.
Beyond Calories: the Paleo Prescription for Weight Loss
All of these problems – nutrient insufficiency, food reward, and nutrient partitioning – explain why the advice to “just eat less and move more” doesn’t really work. Eating less can actually make a nutrient deficiency worse, not better. And it certainly doesn’t address the problem of hyperpalatable foods or hormonal dysregulation at all!
This is crucial. Weight loss is not about willpower. Diets based on willpower fail. You cannot lose weight by fighting your body. You might win the battle, but your body will always win the war. You can only lose weight by removing the need to fight your body.
That’s why the Paleo approach to weight loss is different. Instead of just trying to starve your body into submission, the goal is to fix the underlying problems. It’s about working with your body, not working against it.
Here’s how it works:
Eat Nutrient-Dense Foods
If you’re eating a solid Paleo diet, you’re eating an amazing variety of nutrient-dense foods, from superstar animal foods like liver and seafood to plant foods like avocados, not to mention the big pile of vegetables at every meal. For most people, Paleo is much more nutritious than anything they were eating previously. In some cases, a supplement might help, but generally speaking, Paleo has you covered for nutrition without really paying much attention to individual vitamins and minerals.
This will eliminate any cravings based on nutrient deficiencies, which takes away one huge reason for your body to fight your weight-loss efforts.
Address Food Reward Issues
Another reason why your body might be fighting you is the “confusion” caused by high-reward foods. Again, you can fix this with Paleo.
If you’re hungry, Paleo food is delicious. But if you’re not hungry, then it’s not very “more-ish:” it’s not like a bag of chips, where you can just keep reaching into the bag again and again without ever realizing what you’re doing. Try to eat a plate of broccoli or scrambled eggs that way, and it just doesn’t work out.
This almost automatically takes out the problem of “hyperpalatable” or overstimulating foods. There’s nothing in a typical Paleo diet that shouts down your body’s hunger and satiety messages like that, so there’s no need to try to use “willpower” or anything else to eat absurdly tiny portions of foods deliberately designed to be addictive.
If a basic Paleo diet isn’t quite getting you to that point, some extra tweaks might help; try eliminating:
- Dried fruit
- Nuts (especially roasted, salted nuts) and Paleo “baking” with nut flours
- Sweeteners, even the “natural” ones like honey
Even though these foods are technically “Paleo,” some people find them hard to stop eating; going cold-turkey often helps, at least until you get into better eating routines and habits.
It’s also worth noting that food gets much more rewarding if the rest of your life is not rewarding. Boredom and misery make it easy to look to sugar for comfort. Improve the rest of your life, and food will have a much smaller hold over you.
Optimize Nutrient Partitioning
Another huge reason why you might be fighting an uphill battle with weight loss is nutrient partitioning. Remember that this refers to whether an individual calorie gets burned for energy or stored as fat, and it requires healthy levels of hormones like insulin and leptin. For weight loss, you’re obviously hoping it gets burned for energy. Here’s how to make that happen:
First, find a carb level that works for you. When it comes to weight loss, carbs are complicated. If insulin is a fat storage hormone and carbs raise insulin, you’d think that completely avoiding all forms of starch and shooting for ketosis would be the fast track to metabolic healing. For some people, it works that way. But on the other hand, not everyone does well with low-carb; some people actually lose weight faster with a moderate-carb diet. You can read all about this in detail here; the short version is: Paleo works because it lets you find the carb level that fits your own body, not because it prescribes one carb intake that everyone has to follow.
A second way to optimize nutrient partitioning is to manage inflammation. In the short term, inflammation is a perfectly normal immune response to injury. But when it goes on for too long, inflammation stops being beneficial and starts being downright dangerous. Chronic inflammation creates a hormonal environment that elevates hunger and impairs carbohydrate metabolism: it’s a recipe for overeating and then storing those calories as fats. To reduce inflammation…
- Get enough sleep.
- Manage your stress.
- Avoid extreme and punishing exercise, and make sure you recover properly from your workouts.
- Limit nuts and seeds, and eat plenty of fish (for the science geeks in the audience, this improves Omega-6 to Omega-3 ratios).
A third strategy is intermittent fasting. Intermittent fasting mimics the benefits of carbohydrate restriction: for example, it lowers insulin, prompting your metabolism to use stored body fat for fuel. Since you aren’t taking in any calories during a fast, your body runs entirely on the stored fat. As icing on the fat-burning cake, fasting also raises the levels of several other fat-burning hormones like growth hormone and adrenalin.
Like a standard Paleo diet, intermittent fasting also lowers your calorie intake without forcing you to think about calories: you might eat a slightly larger meal to break your fast, but if you fast for 24 hours you’re hardly likely to eat an entire extra day’s worth of food at the end. A word of caution, though: fasting isn’t for everyone, and there’s no requirement to do it if it doesn’t work with your body.
Finally, you can improve nutrient partitioning through that most old-fashioned of weight reducers: exercise. Exercise is not good for fat loss because it “burns calories.” It works because exercise improves the hormonal environment in your body, making it more conducive to good nutrient partitioning (burning calories for fuel instead of storing them as fat).
It doesn’t have to be extreme, either. Just walking is fine. Take the dog to the park, ride your bike to the grocery store, or park a mile away and walk to the office. No extreme burpee-studded hill sprints required.
Worry about calories comes last
If your body is storing all your calories for fat instead of using them for fuel, dropping down to absurdly low calorie levels isn’t going to work. But once you’ve taken care of everything above – the micronutrient needs, the food reward factor, the nutrient partitioning – then it’s time to talk about calories.
For most people, the answer is simple: Paleo automatically lowers your calories without you ever having to think about it. When you replace a pile of bread with a pile of broccoli, you’re dramatically reducing calories. The same goes for replacing Coke with water, or any of the other changes people typically make when they go Paleo.
It’s not recommended that you count calories while you’re doing this: remember from above that nobody can actually count calories accurately, even when they think they can. Chances are, you’re not an exception. Instead, try building your meals to automatically contain fewer calories, without worrying about the specific numbers:
- Eat lots of vegetables with every meal.
- Limit nuts, nut butters, dried fruit, and fruit juice. Avoid Paleo “treats” made from nut flours.
- Limit alcohol and other liquid calories. Avoid shakes, smoothies, and juices.
This will create a more or less automatic calorie restriction without you having to spend ages logging every bite you take, or worrying about whether or not you can “afford” another snack. Permission to tear up your food log: granted.
Successful weight loss isn’t about counting calories in your low-carb tortillas, or “earning” every indulgence with an hour of sweating it out on the treadmill. Trying to starve your body into submission without addressing your underlying metabolic problems and nutritional needs is ineffective and unnecessarily painful. The key to lasting weight loss is to work with your body, not against it, and address the underlying problem behind the weight gain. Then the weight should come off more or less painlessly, with a minimum of deliberate restriction and a maximum of delicious meals!
P.S. Take a look at the Paleo Recipe Book. It’s a Cookbook we’ve created to help you prepare the best Paleo food. It contains 350+ recipes and covers everything you’ll need.
|SKILL OR STRENGTH:||Front Squat – 5 Reps @ 85% of 3RM, 4 Reps @ 90%, 3 Reps @ 95%, 2 Reps @ 100% (x2) – rest approximately 2 minutes between sets||Fitess: Find a heavy single of the following complex – 1 Push Press + 1 Push Jerk Sport: Find a 1RM of the following complex: 1 Push Press + 1 Split Jerk (you should be able to go heavier than last week)||EMOTM for 7 minutes – 3 DL’s @ 85-90% of your 3RM – increase load from last week and superset with 10 Ball Chops||Tempo Overhead Squats – 5 Seconds Down – 5 Seconds at Bottom, Fast Up then 1 non-tempo OHS – build up in weight||Sport|
|CHALLENGE:||n/a||n/a||200 Double or Single Unders||n/a||survive|
|FITNESS:||EMOTM for 15 Minutes||5 Rd’s for Time:||2:00 Rounds with 1:00 rest – 5 Rd’s||4 Rd’s not for time:||For Time:|
|Minute 1 – 10 Wall Balls, Minute 2 – 10 RKBS, Minute 3 – 10 Burpee Box Jump Overs||10 Hang KB C&J’s (5/arm), 10 Ring Row or Kipping Pull Ups, 10 Ab-Mat Sit Ups||Run 200 M, 10 Lunges with KB’s, Max Effort Single Unders||7 Overhead Squats, 14 MB Chops, 21 Hollow Rocks||1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) and Hanging Knee Tucks – on all even sets you must perform a 100M sprint|
|SPORT:||EMOTM for 15 Minutes||5 Rd’s for Time:||2:00 Rounds with 1:00 rest – 5 Rd’s||4 Rd’s Not for time:||For Time:|
|Minute 1 – 10 Wall Balls, Minute 2 – 10 AKBS, Minute 3 – 10 Burpee Box Jump Overs||10 Hang Clean and Jerks (115/75), 10 C2B Pull Ups, 10 Ab-Mat Sit Ups||Run 200 M, 10 Back Rack Lunges (135/95), Max Effort Double Unders||7 Overhead Squats, 14 MB Chops, 21 Hollow Rocks||1-2-3-4-5-6-7-8-9-10 Thrusters (115/75) and Toes to Bar – on all even sets you must perform a 100M sprint|
Coaches “Plan of Attack” - Comp Team recently did a similar workout to this. Most of us found more success with pacing the movements instead of sprinting through them and allowing yourself more rest. Break up the sets from the start and work on your breathing.
BCF Birthday, Aly Wells! Aly has been with us for 2+ years. Like many of our members, she uses CrossFit as way to help her train for her larger fitness passions, like marathons! Aly has a marathon coming up and while running one of those things is admirable in itself, she is using it as an opportunity to fundraise and bring more awareness to Leukemia and Lymphoma. She gave herself a hefty goal of $1,500 and is more than halfway there. Here is a link to her page where she provides everyone with updates of her training and fundraising. In addition to this kind of awesome and inspirational stuff, Aly is always fun to be around and brings a great energy to class. We all wish you best of luck in your training and fundraising, Aly! HBD!! – Your BCF Fam
Team Series Prep!
In Teams of 4 Complete the Following:
Sprint Squat Clean Relay
Station 1: 95/65 x 5
Station: 2 115/75 x 5
Station 3: 135/95 x 5
*2 teammates start at station 1 and make their way through station 3 (light to heavy), the other 2 teammates then make their way from station 3 to station 1 (heavy to light)
5 minute TIME CAP
At the 5 minute mark Team begins a 13 minute AMRAP of:
20 Calorie Row/Person
80 KB Snatches (53/35)
160 Double Unders
|Challenge: unbroken on the thrusters!|
|Thrusters (95/65) and bar facing burpees|
|Thrusters (115/75) and bar facing burpees|
|Comp Team: Invictus|
Coaches “Plan of Attack” – Fran last week now this?! You know it! This will feel “Fran-esk.” Meaning expect a good time and jacked heart rate. The pacing should be done during the burpees. Get into a rhythm so they all look exactly the same. Last time I did a workout similar to this I did stepped up instead of jumping up from all the burpees and found it successful. I would love to see some of you guys go unbroken on the thrusters!
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For the majority of us, breathing is one of those qualities that we loftily take for granted. We depend on inhaling thousands of breaths a day, but do so without conscious thought of when they actually occur. Until your breathing is challenged, there may not be much thought into how precious each gasp may be. Being trapped in a roomed filled with smoke, having a panic attack, being crutched by an asthma attack, or maybe finishing a brutal metabolic finisher can all be events that bring forth immense respect for oxygen intake.
Within a given workout there are multiple variables either a trainer or you can dictate. The movements you will perform, the loads with which you will be challenged, the number of reps you will do, or even how long your rest period will be. These variables can be used mathematically to bring forth sought after results. Whether it is to put on that extra ten pounds of mass or maybe shed the last few pounds before the summer, these variables when used correctly are the key in opening the door of success.
The “forgotten” variable, the one least-often controlled while training, is your breathing patterns. When someone tells you to rest one minute in between sets there is no fine print stating how many breaths you are allotted within that given rest period. Whether you fill your rest period with calm, meditative breaths or breathe like you are going into labor, for the most part, the program does not really care.
But it is time to start caring. It’s time to challenge yourself aerobically unlike you have ever done before and insert metabolic breathing ladders into your training routine.
Originally created by Steve McNamara of the RKC, metabolic breathing ladders consist of a high-volume workload executed at a relatively low rate of intensity. The exercises that best fuel the correct end results of metabolic breathing ladders are compound movements. Ideal movements for the ladders would be such exercises as kettlebell swings, dumbbell thrusters, and front squats. These compound movements will place a significantly larger demand on your oxygen intake, much greater than that of, say, a bench press, which involves fewer joints. The body’s ability to deal with this increased demand will in turn lead to more regulated breathing during other metabolic type exercises or sports and can significantly raise your vO2 max.
Metabolic breathing ladders consist of a 1:1 work to fixed breath ratio. Meaning, for every rep you complete, your rest period consists of identically that many breaths. If you complete five thrusters, then five deep breaths will follow. Just like regular programming, metabolic breathing ladders bring forth three distinct variables that directly correlate to how severe of an oxygen demand is created. The three variables are the movement, the load of the object, and rep scheme of the ladder.
Using a big compound movement with a significant load will call for extreme efficiency of oxygen utilization. While determining your rep scheme, understand that ladders that continuously climb up to a given variable will be ones that you should start a client out with. These ladders may be moderately taxing on the muscles due to increased reps and therefore work done, but the breathing also increases by number, thus not placing a high demand. An example of an increasing ladder could look like 1-20, starting at 1 rep and breath and increasing both by one until your last set will be 20 reps and 20 breaths.
When considering ramping up the intensity and bringing out the true potential controlled state of panic, you should use an ascending ladder scheme followed by a descending. In this situation a ladder may look something like 1-20, then back down from 20-1. After the ladder has reached its peak, even though the reps will then decrease, the amounts of breaths taken do as well. This immediate decrease in oxygen intake when it is most needed brings forth a state of panic. It’s a way to make your mind think it is quickly losing oxygen (almost if you drastically changed altitudes), while you are really just restricting the lungs’ ability to replenish the supply.
During these demanding times, you will experience a switch from the traditional nose breathing into transferring through the mouth with panicking gasps. If that oxygen demand becomes high enough and the body feels as though it is suffocating or quitting, this means the ladder was a success. You now have an idea of how far your oxygen intake can be challenged and have a baseline of your breathing efficiency.
Metabolic breathing ladders are an excellent way to increase your VO2 max and tolerance to push through demanding workouts. We are so used to working in a state of free breathing where there are no guidelines, and that can hinder us athletically. If you just completed a tough set or even an intense sprint, you may not start up again until you have fully caught your breath. By doing so, you are letting your cardiorespiratory system return back to being comfortable and not making yourself any better, aerobically speaking.
Ultimately, using programmed strict breathing will not only enable you to push through barriers you never thought possible, but also give you a concrete guideline so you do not just stare at the bar or kettlebells until you feel ready. So pick a movement, a load, and a scheme, and be willingly ready to step into a state of controlled panic.
Examples of Breathing Ladder Routines:
- Heavy Kettlebell Swings (24-36kg) 1-20-1
- Double Dumbbell Thrusters (20-40#s) 1-8-1-8-1
- Barbell Front Squats (75-135#s) 1-10-1-5
|Skill: Tempo Overhead Squats (5 seconds down, 5 seconds at the bottom, fast up. 10-12 singles)|
|Fitness - 5 Rd’s Not for time:|
|5 Overhead Squats, 10 MB Chops, 15 Sit Ups|
|Sport - 5 Rd’s Not for time:|
|5 Overhead Squats, 10 MB Chops, 15 Sit Ups|
|Comp Team: Invictus|
Coaches “Plan of Attack” - Move slow. Stay in control of all the movements. Think about targeting the right muscles. It’s not for time, speed is not your friend!
Ohhhh dear, we have a BCF birthday in the house and she’s a favorite among many so I’ve got to deliver!! Mary Sotelo people!! Sotelo (as she goes by at BCF) has been with us for 3+ years. A true BCF Original Gangsta. Normally I wouldn’t reveal age during a posting but Sotelo ain’t shy, she know’s she’s a badass 60 year young woman. At the age of 59 she qualified for the CrossFit Games Regionals, the first BCF athlete to move on from the open. This year she moves up to the 60+ category and she has plans to tear it up! Outside of athletic achievements, Sotelo has the exact job you’d expect her to have, she runs a daycare. There is a certain sincerity, sweetness, and dare I say sternness that makes you immediately fall for Sotelo. It takes that kind of special person to be trusted with peoples most prized possessions, their kids. At this daycare/her home she has a near self sustaining garden/farm, complete with chickens, zucchinis (wonderful!), tomatoes, jalapenos, grapes, and the list goes on. I’ve been lucky enough to sample much of her products and they are top notch! All and all, BCF wouldn’t be the same without Sotelo. Her vibrance and athleticism confirms our constant belief that CrossFit is for everyone, you just have to have the heart! Sotelo has a heart of gold! She and those like her drive us coaches to do what we do. She inspires us! We love you, Sotelo! HBD! – Your BCF Fam