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		<title>Back Pain &#8211; Spinal Decompression a Non-Surgical Option 022212</title>
		<link>http://crossfittruckee.com/2012/02/23/back-pain-spinal-decompression-a-non-surgical-option-022212/</link>
		<comments>http://crossfittruckee.com/2012/02/23/back-pain-spinal-decompression-a-non-surgical-option-022212/#comments</comments>
		<pubDate>Thu, 23 Feb 2012 16:24:07 +0000</pubDate>
		<dc:creator>Revolution Athletics Training Center</dc:creator>
		
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		<description><![CDATA[W.O.D. &#8211; 20 min  AMRAP 5 DL 5 Hang Power Clean 5 Front Squat 5 Push Press 5 Back Squat Use the same weight for all lifts, maintain proper form through out the entire 20 min. work out. Post Rounds &#8230; <a href="http://crossfittruckee.com/2012/02/23/back-pain-spinal-decompression-a-non-surgical-option-022212/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfittruckee.com&amp;blog=8398573&amp;post=1778&amp;subd=crossfittruckee&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p><strong>W.O.D. &#8211; 20 min  AMRAP</strong></p>
<ul>
<li>5 DL</li>
<li>5 Hang Power Clean</li>
<li>5 Front Squat</li>
<li>5 Push Press</li>
<li>5 Back Squat</li>
</ul>
<p>Use the same weight for all lifts, maintain proper form through out the entire 20 min. work out.</p>
<p><em><strong>Post Rounds completed and load to comments!</strong></em></p>
<p><em>CrossFit Truckee continues to maintain physical &amp; structural integrity in your fitness work out of the day (W.O.D.) by including Joint Mobility, Correctional Pre-Movements, Energy System Development, Movement Skills, Regeneration and Recovery Exercises into the daily routine.</em></p>
<p><strong>T.O. D. &#8211; Topic of the Day</strong></p>
<h3>Do You Have Low Back Pain?</h3>
<h4>The Spine and Low Back Pain</h4>
<p>The spine consists of 33 vertebrae that protect the spinal cord and provide stability to the torso. The lower section of the spine is called the lumbar spine. This section of the spine is the most common site for back pain.</p>
<h4>Types of Low Back Pain</h4>
<p>Low back pain is generally classified as either mechanical or compressive.</p>
<ul>
<li>
<h4>Mechanical Pain</h4>
<p>Mechanical pain is usually referred to as &#8220;back strain&#8221; due to its association with the movement of the spine. This type of pain is a result of injuries to the spine&#8217;s facet joints, discs, ligaments or muscles.</li>
<li>
<h4>Compressive Pain</h4>
<p>Compressive pain is irritation or pressure placed upon the nerves, most likely due to ruptured, herniated or bulging discs.</li>
</ul>
<h3>Treating Low Back Pain</h3>
<p>If you have low back pain, it is important to visit your physician for a proper diagnosis in order to determine the type of pain you may be experiencing. The physician can then recommend appropriate treatment.</p>
<h3>A Non Surgical Option &#8211; Spinal Decompression</h3>
<p><a href="http://rosevillebackcenter.com/">http://rosevillebackcenter.com/</a></p>
<h3><a title="Permanent link to The History behind Decompression" href="http://rosevillebackcenter.com/the-technology-behind-spinal-decompression.htm" rel="bookmark">The History behind Decompression</a></h3>
<div>
<p>If you’re like most patients we see today, you’ve suffered from back, hip, leg or neck pain for far too long–maybe decades. And you’ve tried virtually everything–bed rest, over-the-counter medications, prescription pain killers, physical rehab, chiropractic, injections, massage, acupuncture, traction and maybe even surgery. And so far, nothing has worked. You’re still in pain. And some days, you feel like your life is never going to get any better. You will never be able to golf again, play with your grandkids, water ski, or simply bend over and tie your own shoe.</p>
<p>And that’s not surprising since research shows that most pain-relieving tactics and procedures aren’t effective in treating chronic back or neck pain at all – especially long term. So several years ago Dr. Anthony Oberti, DC, a Chiropractor in Roseville, CA, began to look for an alternative – something more effective, something less reliant on chemicals, and something safer and less invasive.</p>
<p>He found Spinal Decompression Therapy with the DRX9000 spinal decompression system. Up until that time, he had never heard of the technology – until he went to a spine conference and heard the seemingly incredible results doctors were getting from the therapy. Beginning his own research, he soon became convinced that spinal decompression was an efficacious procedure and added the therapy to the practice.</p>
<p><strong>“In the last 3 years alone, our program has helped hundreds of patients. Patients that were informed they would require surgery and never be the same, are now living a normal, pain-free life, all because of Spinal Decompression!”, Dr. Anthony J. Oberti, D.C.</strong></p>
<p>The fact is, most back and neck pain is caused by herniated discs, bulging discs or degenerative discs. This leads to sciatica, back pain, leg cramps, neck pain, arm pain, and a host of other symptoms. The problem has always been finding a way to treat discs without doing something invasive like surgery. Prior to spinal decompression therapy there wasn’t a step between treatments like chiropractic, physical therapy, other non-invasive options and surgery. Now there is.<br />
Unlike other structures in your body, discs don’t have a very good blood supply, so once they’re damaged they don’t heal very well. A disc gets its nutrition from the bones above and below it through a pumping motion that increases with movement and normal motion. But once a disc is damaged or torn, it loses its ability to maintain hydration and becomes dry and brittle. This leads to further damage and usually only gets worse with time.</p>
<p>The DRX9000 system used at our clinic is FDA-cleared and enables a doctor or therapist to gently, precisely and safely put tension(facilitated by a computer and monitoring device)on the lower back or neck and create a negative pressure inside the disc. This negative pressure creates a vacuum effect that actually draws the bulging or “slipped” material back into the center of the disc. It also draws fluids into the disc-helping it rehydrate and heal.</p>
<p>Unlike other treatments for back pain and neck pain, the DRX9000 technology actually heals the discs and<br />
makes them healthier. Most other treatments like medication and injections only cover up the pain until it wears off or you aggravate it again. Not “spinal decompression”. In a recent study done on previous spinal decompression patients 4 years after their treatment, researchers found that over 91% continued to be pain free. And don’t be fooled by cheap gimics, home traction devices or other units. Unless you can isolate the involved vertebra, and overcome muscle contraction, you will never be able to address the disc. Traction, DOES NOT do this, and no other therapy outside of spinal decompression therapy does. To learn more about how this works, sign up for a copy of our informational DVD, or call our office at 916-781-2600 for a complimentary consultation to see if you qualify for care.</p>
<p><em><strong>Medical</strong></em></p>
<p><strong>*Why is Non-Surgical Spinal Decompression at Roseville Back Center (RBC) better for me than other surgical options or epidurals?</strong> At RBC, we use technologically advanced, non-surgical procedures to treat spinal conditions with no blood loss, no scarring, no scar tissue, no prescribed pain injections and we do not use anything to cause any potential problems such as hardware.</p>
<p><strong>*What are the risks of your Non-surgical Decompression procedures?</strong> There are no risks for neck or back procedures. Our procedures are non-surgical and require no small incisions, there is no general anesthesia used which can be high risk in some patients and there is no risk of infection associated with non-surgical spinal decompression.</p>
<p><strong>*I have spinal stenosis or foraminal stenosis, can I be helped?</strong> Yes, our procedures work well for these conditions. RBC can remove impingements to the spinal or forminal canal and remove pressure from the nerve, thereby relieving the pain and symptoms.</p>
<p><strong>*How many SD treatments will I require to solve my back or neck pain?</strong> Back and neck pain is very individualized as to how many procedures will be needed. During the initial evaluation, it will be determined how many levels of damage you have that are causing symptoms. In most cases, problems are found at multiple levels, but only one or two of them may be causing symptoms. Those patients who have multiple pathologies occurring at once may require a combination of techniques that include, for example, spinal decompression, progressive rehabilitation and chiropractic. These procedures can be done concurrently by Dr. Oberti at RBC so that your ability to saving time and costs are kept to a minimum.</p>
<p><strong>*Can you help me if I have had failed open back surgery?</strong> Yes, we typically can—in fact, a large number of our patients have had failed back or neck surgery in the past or have a new spine condition due to fusions. Dr. Oberti can correct most spinal conditions. Scar tissue development from a previous open back surgery can also cause new and painful spine conditions and can be worked around at RBC.</p>
<p><em><strong>GENERAL</strong></em></p>
<p><strong>*What do I have to do to find out if I am a candidate for Non-Surgical Spinal Decompression?</strong> After you have completed the first step of your initial consult and exam, Dr. Oberti will review your MRI or CAT Scan and correlate them with your consult and exam findings to determine if you are a candidate for the non-surgical decompression procedure. If you are interested in a Complimentary Consultation, simply fill out the form to receive your Free DVD, and the information will be mailed to you. For those that have a serious, and urgent condition, simply call our office and ask to meet with Dr. Oberti immediately.</p>
<p><strong>*What are my limitations after SD Treatments and how long will I be out of work?</strong> Dr. Oberti recommends that a patient returns to normal activities gradually to allow maximum healing. Patients that have desk jobs can normally return to work without restrictions. Patients with physically strenuous jobs, should wait two weeks depending on their job. You may return to work with restrictions for those first two weeks and then return to normal activity thereafter.</p>
<p><strong>*Why don’t more chiropractors use this type of procedure?</strong> This is a sophisticated procedure and it takes many hours of learning and training. Dr. Oberti is on the cutting edge of chiropractic procedures and non-surgical spinal decompression technology and RBC is at the forefront of this movement. Dr. Oberti sees this changing in the future as this will become the standard of practice for non-surgical intervention of spinal conditions throughout the world. Until then, RBC is here to relieve the pain and suffering of people with spine conditions with the most effective, efficient and gentlest methods possible.</p>
<p><strong>*Why aren’t more chiropractors around the area using this type of procedure?</strong> Due to the nature of the procedure and the costs, it takes a highly skilled and well trained chiropractor to utilize the non-surgical procedure. A chiropractor should be professionally trained by a certified doctor in the specialty of non-surgical spinal decompression in order to master the technique.</p>
<p><strong>*Is this procedure considered experimental?</strong> No. This is a FDA cleared procedure and has been performed by certified doctors for over a decade with an incredible success rate.</p>
<p><strong>*Is my bulging disc or herniation going to be removed?</strong> No. In most cases we are able to open or widen the disc spaces to alleviate the pressure on the nerves without removing the disc. However, there have been cases where a Post MRI was done after SD and the bulge was gone and the disc returned to normal.</p>
<p><strong>*What is done to help the small percentage of patients that do not get any relief?</strong> After appropriate plan of care is followed for each patient not experiencing relief over a period of time at the re-evaluation, it will be determined if a patient needs to be released from care. This is rare as we have a strict screening process to see if a patient will be a good canidate for care. Patients are not accepted for care unless we are certain that they will have success with their treatment.</p>
<p><em><strong>INSURANCE</strong></em></p>
<p><strong>*What are the costs of non-surgical spinal decompression procedures?</strong> Each case is different depending on the numbers of levels involved and the extent of treatment required. Upon acceptance of your case, we will verify your level of coverage for your individual benefit to clarify what your maximum responsibility will be.</p>
<p>Roseville Back Center<a href="http://crossfittruckee.com/?attachment_id=154" rel="attachment wp-att-154"><img title="drxpicture" src="http://rosevillebackcenter.com/wp-content/uploads/2010/11/drxpicture.jpg" alt="" width="243" height="123" /></a><br />
Twin Creeks Chiropractic<br />
584 N Sunrise #130<br />
916-781-2600</p>
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		<title>Sports Injuries and Anti-Inflammatory Medications 022112</title>
		<link>http://crossfittruckee.com/2012/02/23/sports-injuries-and-anti-inflammatory-medications-022112/</link>
		<comments>http://crossfittruckee.com/2012/02/23/sports-injuries-and-anti-inflammatory-medications-022112/#comments</comments>
		<pubDate>Thu, 23 Feb 2012 15:48:46 +0000</pubDate>
		<dc:creator>Revolution Athletics Training Center</dc:creator>
		
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		<description><![CDATA[W.O.D. &#8211; Work out of the day 3 Rounds For Time 30 KB Swings 30 OH Lunges 800M Run or 1000M Row Post Time and Load to Comments Below CrossFit Truckee continues to maintain physical &#38; structural integrity in your &#8230; <a href="http://crossfittruckee.com/2012/02/23/sports-injuries-and-anti-inflammatory-medications-022112/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfittruckee.com&amp;blog=8398573&amp;post=1775&amp;subd=crossfittruckee&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<h3>W.O.D. &#8211; Work out of the day</h3>
<h5><strong>3 Rounds For Time</strong></h5>
<ul>
<li>30 KB Swings</li>
<li>30 OH Lunges</li>
<li>800M Run or 1000M Row</li>
</ul>
<h5>Post Time and Load to Comments Below</h5>
<address><em>CrossFit Truckee continues to maintain physical &amp; structural integrity in your fitness work out of the day (W.O.D.) by including Joint Mobility, Correctional Pre-Movements, Energy System Development, Movement Skills, Regeneration and Recovery Exercises into the daily routine.</em></address>
<h3>T.O.D. &#8211; Topic of the day</h3>
<h3>Pain Relief &#8211; Anti-Inflammatory Medications for Pain Relief and Injury</h3>
<h3>Over the counter medication provides pain relief of muscle pain and injury</h3>
<p id="by">By <a href="http://sportsmedicine.about.com/bio/Elizabeth-Quinn-3502.htm" rel="author">Elizabeth Quinn</a>, About.com Guide</p>
<div id="abm">
<div id="abc">
<div id="articlebody">Muscle pain is the primary symptom of the majority of sports injuries. Pain an injury to the soft tissues of the body such as muscles, tendons and ligaments are typically classified as either<a href="http://sportsmedicine.about.com/od/glossary/g/acute_def.htm">acute</a> or <a href="http://sportsmedicine.about.com/od/paininjury1/a/overuse.htm">chronic</a> injuries, depending upon the onset of the injury.Most soft-tissue injuries are painful because of the swelling and inflammation that occurs after an injury. Pain relief is often the main reason that people turn to <a href="http://sportsmedicine.about.com/od/medicationanddrugs/a/OTC_Meds.htm">over-the-counter (OTC) anti-inflammatory medications</a> that work by reducing the inflammation that occurs as a result of the injury.It&#8217;s helpful to know the <a href="http://sportsmedicine.about.com/cs/injuries/a/aa041801a.htm">warning signs of a serious injury</a> in order to determine the best treatment, but in general acute and chronic injuries are treated in the following ways.</p>
<p><strong>Acute Injuries</strong><br />
Acute injuries are generally caused by a sudden impact from a collision, fall or twisting motion. Pain, swelling and other signs of trauma are immediate. The immediate treatment for acute injuries starts with <a href="http://sportsmedicine.about.com/cs/rehab/a/rice.htm">the R.I.C.E.</a> method of injury treatment (rest, ice, compression and elevation).</p>
<p>The most common acute injuries are tears, <a href="http://sportsmedicine.about.com/cs/injuries/a/sprains.htm">sprains and strains</a> to muscles and ligaments. Tears can range from a minor partial tear to a complete tear (rupture) that requires surgical repair. Acute injuries have varying degrees of inflammation at the injury site. The role of the inflammatory cells is to help the body remove debris and dead cells and help healing. Anti-inflammatory medication is typically used to minimize inflammation.</p>
<p><strong><a href="http://sportsmedicine.about.com/od/medicationanddrugs/a/OTC_Meds.htm">Over-the-Counter (OTC) Pain Medications</a></strong><br />
OTCs, such as Nonsteroidal anti-inflammatory drugs (NSAIDs), are commonly used to reduce inflammation. Other OTC pain relievers, such as Acetaminophen are also helpful. NSAIDs are best used immediately after injury, before swelling occurs. Side effects may include stomach upset.</p>
<p><strong><a href="http://sportsmedicine.about.com/od/paininjury1/a/overuse.htm">Chronic Injuries</a> </strong><br />
Chronic soft-tissue injuries often begin as a mild, nagging pain that just never goes away.<a href="http://sportsmedicine.about.com/od/paininjury1/a/tendonitis.htm">Tendinitis</a> is a common chronic injury. Chronic injuries are treated with rest, physical therapy, and over-the-counter NSAIDs. NSAIDs provides pain relief but doesn&#8217;t help aid healing, and other pain relievers may work just as well.</p>
<p>Some physicians use <a href="http://sportsmedicine.about.com/cs/drugs_doping/a/aa102700a.htm">corticosteroids</a> to treat chronic soft-tissue injuries. Local site injections can result in quick pain relief. Long term use of corticosteroids isn&#8217;t recommended. Most physicians avoid using corticosteroids in weight-bearing tendons such as the Achilles tendon due to potential weakening of the tendon over time. They are much more commonly used in the upper body. Pain relief with these injections is temporary.</p>
<p>Although anti-inflammatory medication can be helpful in the short-term, long-term use these medications is discouraged.</p>
<p>Additionally, <a href="http://sportsmedicine.about.com/od/medicationanddrugs/a/NSAID_endurance.htm">NSAIDs aren&#8217;t recommended</a> for use before or during endurance sports. Several studies have found little actual performance benefit of taking ibuprofen and warn that it may mask pain, which can lead to increased risk of injury. Other studies have cautioned that the use of NSAIDs during ultra distance exercise is associated with an increased risk of exertional <a href="http://sportsmedicine.about.com/od/hydrationandfluid/a/Hyponatremia.htm">hyponatremia</a>.</p>
<p><strong><a href="http://sportsmedicine.about.com/cs/rehab/a/heatorcold.htm">Should I Ice or Heat My Injury?</a></strong><br />
The treatment for acute sports injuries starts by applying ice; heat may be helpful to ease muscle tension in chronic aches and pains. Read these <a href="http://sportsmedicine.about.com/cs/rehab/a/heatorcold.htm">guidelines</a> to help learn more about heat and ice for injuries.</p>
<p><sub>Source:</sub></p>
<p><a href="http://ajs.sagepub.com/cgi/content/abstract/32/1/251" target="_blank">The Use of Ice in the Treatment of Acute Soft-Tissue Injury. A Systematic Review of Randomized Controlled Trials</a>; Chris Bleakley, et al, The American Journal of Sports Medicine 2004, Volume 32.</p>
<p><a href="http://sportsmedicine.about.com/bio/Elizabeth-Quinn-3502.htm">Elizabeth Quinn</a><br />
Sports Medicine Guide</p>
</div>
</div>
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		<title>Muscle Regeneration 022012</title>
		<link>http://crossfittruckee.com/2012/02/23/muscle-regeneration-022012/</link>
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		<pubDate>Thu, 23 Feb 2012 15:21:08 +0000</pubDate>
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		<description><![CDATA[CrossFit Truckee continues to maintain structural integrity in your fitness by including Joint Mobility, Correctional Pre-Movements, Energy System Development, Movement Skills, the W.O.D. as well as Regeneration and Recovery Exercises. MONDAY 022012 W.O. D.  &#8211; Work out of the Day &#8230; <a href="http://crossfittruckee.com/2012/02/23/muscle-regeneration-022012/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfittruckee.com&amp;blog=8398573&amp;post=1771&amp;subd=crossfittruckee&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<p><em>CrossFit Truckee continues to maintain structural integrity in your fitness by including Joint Mobility, Correctional Pre-Movements, Energy System Development, Movement Skills, the W.O.D. as well as Regeneration and Recovery Exercises.</em></p>
<p>MONDAY 022012</p>
<p><em><strong>W.O. D.  &#8211; Work out of the Day</strong></em></p>
<p>21, 15, 9 of 60% of Dead Lift Max, and Toes to the Bar</p>
<p>50M OH Carry in between rounds 45/25#&#8217;s</p>
<p><em><strong>T.O.D. &#8211; Topic of the Day</strong></em></p>
<h3>Rest and Recovery After Exercise &#8211; Improve Sports Performance</h3>
<h3>After Exercise Rest &#8211; Why Rest Days Improve Sports Performance</h3>
<p id="by">By <a href="http://sportsmedicine.about.com/bio/Elizabeth-Quinn-3502.htm" rel="author">Elizabeth Quinn</a>, About.com Guide</p>
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<div id="articlebody">Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.</p>
<p>In the worst-case scenario, too few rest and recovery days can lead to <a href="http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm">overtraining syndrome</a> - a difficult condition to recover from.</p>
<h3>What Happens During Recovery?</h3>
<p>Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of <a href="http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm">overtraining</a> often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.</p>
<h3>Short and Long-Term Recovery</h3>
<p>Keep in mind that there are two categories of recovery. There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be build into a year-round training schedule. Both are important for optimal sports performance.<strong>Short-term recovery</strong>, sometimes called <a href="http://sportsmedicine.about.com/od/tipsandtricks/a/activerecovery.htm">active recovery</a> occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery are linked to performance benefits.</p>
<p>Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise and optimizing protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size) by eating the right foods in <a href="http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm">the post-exercise meal</a>.</p>
<p>This is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.</p>
<p><strong>Long-term recovery</strong> techniques refer to those that are built in to a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, add <a href="http://sportsmedicine.about.com/od/tipsandtricks/a/Cross_Training.htm">crosstraining</a>, modify workouts types, and make changes in intensity, time, distance and all the other training variables.</p>
<h3>Adaptation to Exercise</h3>
<p><a href="http://sportsmedicine.about.com/cs/conditioning/a/aa050901a.htm">The Principle of Adaptation</a> states that 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. This is why personal trainers set up specific training programs that increase time and intensity at a planned rate and allow rest days throughout the program.</p>
<h3><a href="http://sportsmedicine.about.com/cs/conditioning/a/aa062800a.htm">Sleep Deprivation Can Hinder Sports Performance</a></h3>
<p>In general, one or two nights of poor or little sleep won&#8217;t have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased <a href="http://sportsmedicine.about.com/od/sportsnutrition/a/Carbohydrates.htm">glycogen synthesis</a>.Other studies link sleep deprivation with decreased <a href="http://sportsmedicine.about.com/od/anatomyandphysiology/a/Endurance.htm">aerobic endurance</a> and increased <a href="http://sportsmedicine.about.com/cs/strengthening/a/030904.htm">ratings of perceived exertion</a>.</p>
<h3>Balance Exercise with Rest and Recovery.</h3>
<p>It is this alternation of adaptation and recovery that takes the athlete to a higher level of fitness. High-level athletes need to realize that the greater the training intensity and effort, the greater the need for planned recovery. Monitoring your workouts with <a href="http://erclk.about.com/?zi=8/qBw" rel="nofollow" target="_blank">a training log</a>, and paying attention to how your body feels and how motivated you are is extremely helpful in determining your recovery needs and modifying your training program accordingly.<strong>Also See: <a href="http://sportsmedicine.about.com/od/sampleworkouts/a/After-Exercise.htm">10 Ways To Recover Quickly After Exercise</a></strong></p>
<ul>More Tips for Faster Recovery After Exercise</p>
<li><a href="http://sportsmedicine.about.com/od/tipsandtricks/a/activerecovery.htm">Perform Active Recovery</a> after your workouts</li>
<li><a href="http://sportsmedicine.about.com/cs/conditioning/a/aa111800a.htm">Crosstrain</a> with a completely different activity such as yoga, stretching, or going for a walk on your day off.</li>
<li><a href="http://sportsmedicine.about.com/cs/conditioning/a/aa062800a.htm">Get Adequate Sleep</a></li>
<li><a href="http://sportsmedicine.about.com/od/sportsnutrition/a/SportsNutrition.htm">Eating for Sports Performance</a> includes getting enough of the right calories for your training intensity and your individual requirements.</li>
<li><a href="http://sportsmedicine.about.com/cs/nutrition/a/aa011201a.htm">Eating Before Competing &#8211; the Pre-Exercise Meal</a></li>
<li><a href="http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm">Eating for Recovery &#8211; the Post-Exercise Meal</a></li>
</ul>
<p>&nbsp;</p>
<p><sub>Source</sub></p>
<p>Spiegel, Leproult and Van Cauter, Impact of sleep debt on metabolic and endocrine function. The Lancet (www.thelancet.com) (1999;354:1435-1439).</p>
<p>Lamberg, L., Sleep May Be Athletes&#8217; Best Performance Booster, Psychiatric News August 19, 2005, Volume 40 Number 16</p>
<p>Mujika, I. and Padilla. Scientific basis for precompetition tapering strategies. Medicine and Science in Sports and Exercise 35: 1182-11187, 2003.</p>
<p>&nbsp;</p>
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<h5>Suggested Reading</h5>
<ul>
<li><a href="http://sportsmedicine.about.com/cs/conditioning/a/aa050901a.htm">Principles of Conditioning</a></li>
<li><a href="http://sportsmedicine.about.com/cs/eatingdisorders1/a/compulsive_ex.htm">Compulsive Exercise in Athletes</a></li>
<li><a href="http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm">Overtraining Warning Signs</a></li>
</ul>
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<h5>Suggested Reading</h5>
<ul>
<li><a href="http://sportsmedicine.about.com/cs/conditioning/a/aa080802a.htm">Set a Personal Best</a></li>
<li><a href="http://sportsmedicine.about.com/od/tipsandtricks/a/10percent.htm">The Ten Percent Rule May Prevent Injury</a></li>
<li><a href="http://sportsmedicine.about.com/od/hydrationandfluid/">Hydration for Sports</a></li>
</ul>
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<h5>After Exercise Recovery Tips</h5>
<ul>
<li><a href="http://sportsmedicine.about.com/cs/conditioning/a/aa062800a.htm">Sleep Deprivation Can Hinder Sports Performance</a></li>
<li><a href="http://sportsmedicine.about.com/od/sampleworkouts/a/After-Exercise.htm">After Exercise &#8211; 10 Ways To Recover Quickly After Exercise</a></li>
<li><a href="http://sportsmedicine.about.com/cs/flexibility/a/aa040703a.htm">Stretch After Exercise</a></li>
</ul>
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<div>Related Articles</div>
<ul>
<li><a href="http://sportsmedicine.about.com/od/tipsandtricks/a/activerecovery.htm">Active Recovery &#8211; Low-Intensity Exercise After Competition</a></li>
<li><a href="http://walking.about.com/od/snacks/a/recovery-drinks-foods.htm">Recovery Drinks and Snacks After a Workout &#8211; What to Eat and Drink After a &#8230;</a></li>
<li><a href="http://sportsmedicine.about.com/library/weekly/aa121498.htm">Cool Down For A Faster Recovery</a></li>
<li><a href="http://sportsmedicine.about.com/od/injuryprevention/ss/Exercise-Donts_4.htm">5 Things You Should Never Do During Your Workout &#8211; Exercise Don&#8217;ts &#8211; Ne&#8230;</a></li>
<li><a href="http://sportsmedicine.about.com/od/tipsandtricks/a/Fast_Fitness.htm">How to Get Fit Fast &#8211; Tips for Effective Exercise and Workout Programs</a></li>
</ul>
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<p><a href="http://sportsmedicine.about.com/bio/Elizabeth-Quinn-3502.htm">Elizabeth Quinn</a><br />
Sports Medicine Guide</p>
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		<title>Tough Mudder Chafing &#8211; 060711</title>
		<link>http://crossfittruckee.com/2011/06/08/tough-mudder-chafing-060711/</link>
		<comments>http://crossfittruckee.com/2011/06/08/tough-mudder-chafing-060711/#comments</comments>
		<pubDate>Wed, 08 Jun 2011 19:17:20 +0000</pubDate>
		<dc:creator>Revolution Athletics Training Center</dc:creator>
		
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		<description><![CDATA[TOUGH MUDDER TUESDAY 06/7/11 DROM: With a partner and a medicine ball perform: 30 situp handoffs, 30 standing passes (back to back rotating), 30 Thruster throws WOD:   “Lumberjack 20” for time: 20 Deadlifts (275lbs) Run 400m 20 KB swings Run &#8230; <a href="http://crossfittruckee.com/2011/06/08/tough-mudder-chafing-060711/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfittruckee.com&amp;blog=8398573&amp;post=1741&amp;subd=crossfittruckee&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<h3>TOUGH MUDDER TUESDAY 06/7/11</h3>
<p>DROM: With a partner and a medicine ball perform:</p>
<p>30 situp handoffs, 30 standing passes (back to back rotating), 30 Thruster throws</p>
<p>WOD:   “Lumberjack 20” for time:</p>
<address>20 Deadlifts (275lbs)</address>
<address>Run 400m</address>
<address>20 KB swings</address>
<address>Run 400m</address>
<address>20 Overhead Squats (115/75)</address>
<address>Run 400m</address>
<address>20 Burpees</address>
<address>Run 400m</address>
<address>20 Pullups (Chest to Bar)</address>
<address>Run 400m</address>
<address>20 Box jumps (24&#8243;)</address>
<address>Run 400m</address>
<address>20 Squat Cleans (95/65)</address>
<address>Run 400m</address>
<address>Post Results to Comments</address>
<address> </address>
<h3>T.O.D. Topic of the Day</h3>
<p>What are you doing to prepare for the Tough Mudder?  While some of you are working out consistently at CrossFit to prepare your self physically&#8230;&#8230;..have you given any thought to properly fueling your body or proper attire for the event.  Here is a helpful little article on how to prevent Chafing.</p>
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<div id="___plusone_0"><strong>HOW TO STOP CHAFING WHILE RUNNING</strong></div>
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<div><img src="http://photos.demandstudios.com/getty/article/178/209/86501699_XS.jpg" alt="How to Stop Thigh Chafing While Running" height="249" />How to Stop Thigh Chafing While Running</p>
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<h3>Overview</h3>
<p>Chafing occurs due to the friction of skin rubbing against skin, fabric or another material. It is most likely to develop during long periods of <a title="exercise" href="http://www.livestrong.com/fitness/">exercise</a>, when your skin is wet with sweat, in constant motion and rubbing against another surface. Mild cases of chafing may cause soreness, redness and peeling at the affected site, while more severe cases often bleed and cause significant pain. Prevention of chafing while <a title="running" href="http://www.livestrong.com/running/">running</a> focuses on reducing friction on and between the thighs.</p>
<h3>Step 1</h3>
<p>Wear clothing that fits properly to prevent chafing caused by fabric rubbing against the insides of your thighs while running. <a title="jogging" href="http://www.livestrong.com/jogging/">Jogging</a> shorts that are too snug can also lead to chafing by pushing a roll of skin out, away from the edge of the shorts. This skin is more likely to make contact with the inside of your other thigh during your stride.</p>
<h3>Step 2</h3>
<p>Purchase fabrics that wick moisture away from your skin. Check for seams and other rough edges before purchasing shorts and other clothing. The MedlinePlus website lists 100 percent cotton as a good choice of fabric for preventing chafing.</p>
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<h3>Step 3</h3>
<p>Apply petroleum jelly or another lubricant to areas prone to chafing before heading out for your run. The lubricant will reduce friction and prevent chafing.</p>
<h3>Step 4</h3>
<p>Reduce the frequency or length of your runs if you&#8217;ve developed chafing in response to a change in your workout routine. Your skin may need time to adjust to the increased irritation.</p>
<h3>Step 5</h3>
<p>Drink plenty of fluids before, during and after your run to keep your body hydrated and your sweat flowing. If you stop sweating freely during your run, says Columbia University&#8217;s Health Q&amp;A website, your sweat will dry into small, gritty crystals that increase skin irritation and chafing.</p>
<h3>Step 6</h3>
<p>Change your shorts if they become wet or soiled on very long runs. An extra pair of jogging shorts is lightweight and highly portable and can help keep your skin dry and healthy. The Walking Site recommends dusting cornstarch or talcum powder on areas prone to chafing to keep them dry.</p>
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<p>Read more: <a href="http://www.livestrong.com/article/355670-how-to-stop-thigh-chafing-while-running/#ixzz1OiIFe76E">http://www.livestrong.com/article/355670-how-to-stop-thigh-chafing-while-running/#ixzz1OiIFe76E</a></p>
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		<title>Natural Penicillin &#8211; 060611</title>
		<link>http://crossfittruckee.com/2011/06/08/natural-penicillin-060611/</link>
		<comments>http://crossfittruckee.com/2011/06/08/natural-penicillin-060611/#comments</comments>
		<pubDate>Wed, 08 Jun 2011 06:20:12 +0000</pubDate>
		<dc:creator>Revolution Athletics Training Center</dc:creator>
		
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		<description><![CDATA[MONDAY 06/6/11 DROM: CFWU x3 (10 OH Squat, 10 Situp, 10 Pushup, 10 pullup, 10 superman, Sampson Stretch) SKILL: Hang cleans WOD: Franibeth (compare to 011911) 21 Thrusters (95/65) 21 Pullups 15 Squat Cleans 15 Dips 9 Deadlift 9 HSPU &#8230; <a href="http://crossfittruckee.com/2011/06/08/natural-penicillin-060611/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfittruckee.com&amp;blog=8398573&amp;post=1738&amp;subd=crossfittruckee&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<h3>MONDAY 06/6/11</h3>
<p>DROM: CFWU x3 (10 OH Squat, 10 Situp, 10 Pushup, 10 pullup, 10 superman, Sampson Stretch)<br />
SKILL: Hang cleans<br />
WOD: Franibeth (compare to 011911)</p>
<address>21 Thrusters (95/65)</address>
<address>21 Pullups</address>
<address>15 Squat Cleans</address>
<address>15 Dips</address>
<address>9 Deadlift</address>
<address>9 HSPU</address>
<address> </address>
<h3>T.O.D. Topic of the Day</h3>
<p>This recipe is for all of you with the lingering yucks!</p>
<p>Check out this site for more of the same&#8230;&#8230;.</p>
<p><a href="http://www.natural-health-restored.com/">http://www.natural-health-restored.com</a></p>
<h4>This natural penicillin is great for:</h4>
<ul>
<li>Colds</li>
<li><a href="http://www.natural-health-restored.com/natural-flu-remedies.html">The flu (Influenza)</a></li>
<li>Infections</li>
<li>Sore throats</li>
<li>Respiratory problems</li>
</ul>
<p>You can also use this natural health remedy as a tonic to strengthen your immune system.</p>
<p><strong>CAUTION:</strong> This recipe makes several doses. Do NOT take the entire amount all at once.</p>
<h4>What You Will Need:</h4>
<p><img title="oranges" src="http://www.natural-health-restored.com/image-files/oranges.jpg" alt="oranges" width="238" height="178" border="0" /></p>
<ul>
<li>1 orange</li>
<li>1 grapefruit</li>
<li>2 lemons</li>
<li>1/2 large onion</li>
<li>3 cloves of garlic</li>
<li>3 drops pure peppermint oil</li>
<li>1/8 tsp cayenne pepper (optional)</li>
</ul>
<p><strong>Step 1:</strong> Wash all the fruit thoroughly. If you have a fruit and vegetable wash on hand, be sure to use it.</p>
<p><strong>Step 2:</strong> Peel off only the very outer thin layer of skin of the orange and grapefruit. You do not have to take the skin off the lemon, but you can peel it if you&#8217;d like.</p>
<p><strong>Step 3:</strong> Cut the onion, fruit, and garlic into small pieces.</p>
<p><strong>Step 4:</strong> Place all ingredients in a blender and blend well. Add a small amount of water if you need more liquid to get the blender going. Add only the least amount of water you possibly can.</p>
<p><strong>How To Store This Remedy:</strong> Store the finished product in a glass jar in the fridge.</p>
<p>If you&#8217;d prefer not to take it cold straight from the fridge, let it sit out for 30 minutes, or warm it slightly in a small saucepan before taking it.</p>
<h4>Serving Size:</h4>
<p><strong>Adults - </strong>Take 1 tablespoon. Repeat several times a day up to a maximum of 1 cup.</p>
<p><strong>Children - </strong>Take 1/2 tablespoon. Repeat several times a day up to a maximum of 1/2 cup.</p>
<p><em>This remedy comes from my friends over at <strong>amazinghealth.org</strong></em></p>
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		<title>W.O.D.&#8217;s in the Woods &#8211; 060311</title>
		<link>http://crossfittruckee.com/2011/06/07/w-o-d-s-in-the-woods-060311/</link>
		<comments>http://crossfittruckee.com/2011/06/07/w-o-d-s-in-the-woods-060311/#comments</comments>
		<pubDate>Tue, 07 Jun 2011 06:10:02 +0000</pubDate>
		<dc:creator>Revolution Athletics Training Center</dc:creator>
		
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		<description><![CDATA[FUN FRIDAY  06/03/11 DROM: 1 Min. Jump Rope, 1 Min, Hand Stand, 1 Min. ½ Burpee, 1 Min. Plank SKILL:  Toes to the Bar WOD:  Partner Work Out &#8211; 3 Rounds for Time 10 lft. hand KB Clean and Press &#8230; <a href="http://crossfittruckee.com/2011/06/07/w-o-d-s-in-the-woods-060311/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfittruckee.com&amp;blog=8398573&amp;post=1731&amp;subd=crossfittruckee&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<h3>FUN FRIDAY  06/03/11</h3>
<p>DROM: 1 Min. Jump Rope, 1 Min, Hand Stand, 1 Min. ½ Burpee, 1 Min. Plank<br />
SKILL:  Toes to the Bar<br />
WOD:  Partner Work Out &#8211; 3 Rounds for Time<br />
10 lft. hand KB Clean and Press ((55/35)<br />
10 SDHP<br />
10 rt. hand KB Clean and Press<br />
10 MB Deck Squats</p>
<p><strong>SATURDAY 06/04/11</strong></p>
<p>DROM: Pistols<br />
SKILL: Turkish Getup<br />
WOD: 75 Overhead Squats for Time (95/65#)</p>
<h3>T.O.D. &#8211; Topic of the Day</h3>
<p>Ready to take your work out out doors?</p>
<p>Stay tuned for some fun Saturday W.O.D.S in the Woods!</p>
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		<title>Pushing Through The Pain &#8211; 060211</title>
		<link>http://crossfittruckee.com/2011/06/03/pushing-through-the-pain-060211/</link>
		<comments>http://crossfittruckee.com/2011/06/03/pushing-through-the-pain-060211/#comments</comments>
		<pubDate>Fri, 03 Jun 2011 14:04:31 +0000</pubDate>
		<dc:creator>Revolution Athletics Training Center</dc:creator>
		
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		<description><![CDATA[THURSDAY 06/02/11 DROM: Overhead Squats SKILL: Snatch 1-1-1-1-1 WOD: &#8220;300&#8243; For Time: 25 Pull-ups 50 Deadlifts 135 lbs 50 Push-ups 50 Box Jump &#8211; 24&#8243; Boxes 50 Jiu Jitsu Sit ups 50 Clean and Jerks 35 lbs 25 Pull-ups Post &#8230; <a href="http://crossfittruckee.com/2011/06/03/pushing-through-the-pain-060211/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfittruckee.com&amp;blog=8398573&amp;post=1727&amp;subd=crossfittruckee&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<h3>THURSDAY 06/02/11</h3>
<p>DROM: Overhead Squats<br />
SKILL: Snatch 1-1-1-1-1<br />
WOD: &#8220;300&#8243;<br />
For Time:<br />
25 Pull-ups<br />
50 Deadlifts 135 lbs<br />
50 Push-ups<br />
50 Box Jump &#8211; 24&#8243; Boxes<br />
50 Jiu Jitsu Sit ups<br />
50 Clean and Jerks 35 lbs<br />
25 Pull-ups</p>
<p>Post Results to Comments</p>
<h3>T.O.D. &#8211; Topic of the Day</h3>
<p><em>A GREAT BLOG FROM A PALEO/CROSSFIT WOMAN!</em></p>
<p><strong>Blog:  &#8221;Everyday Paleo&#8221;</strong></p>
<p>I am re-posting this blog because I thought it my bring some of you a little inspiration through the 100 Day Fitness Challenge! We are more than a quarter of the way there, keep up the good work!</p>
<h3>Pushing Through the Pain</h3>
<div>Posted on <a title="8:30 am" href="http://everydaypaleo.com/2011/05/19/pushing-through-the-pain/" rel="bookmark">May 19, 2011</a> by <a title="View all posts by Sarah" href="http://everydaypaleo.com/author/sarah/">Sarah</a> Fragoso</div>
<div>
<p><img title="norcal regional DL" src="http://everydaypaleo.com/wp-content/uploads/2011/05/norcal-regional-DL.jpg" alt="" width="448" height="283" /></p>
<p>Why do we push through the pain?  In life, in a workout, at work, at home, with the kids, out with friends.  We push through the physical and emotional pain that is inevitable in our lives because it’s a basic instinct for human survival. We slap on our smiles when we are sad, pick up the barbell again even when our arms have lost their ability to function, face adversity because we want to stand up for what we believe in, and we love even when we are not loved in return.  These human qualities are why we progress and these qualities make us warriors.</p>
<p>So I ask you, when do we need to stop pushing through the pain?  When do we need to sit quietly with our thoughts and actually feel our pain and accept it, process it, and be ok with it?  I ask you this question because this question is one that I am learning to ask of myself.  I am a fighter, I refuse to give up, I tend to be one of those folks who freakishly enjoys pushing through the pain BUT if I refuse to face my pain, I start to crumble.</p>
<p>Last night, I let myself cry and I <em>hate</em> to cry – I’m a stubborn woman and often hide my heart to “be strong” and “push through” but last night I was like an overflowing well.  I told my husband why I was sad, just saying out loud what I have to push through gives life’s hardships validity and gives a voice to why we keep going and why it’s hard; I miss my mom, I feel like I’m doing too much, I can’t figure out how to make it all work, and I am afraid that time is going so quickly that I’m missing out on some of those precious little moments.  Does this mean that I want to give up, that I’ve lost my strength, that I am weak?  No, it was a moment of being real in the safety of my own room, in the arms of someone who loves me, and it was what needed to happen because today, I’m ready again to push through the pain – and I can do so happily, with confidence, and even with joy!!</p>
<p>The moral of the story?  It’s ok to admit that life is not always a bed of roses, in fact, we are all better off for it.  Maintaining a constant strong persona is not a bad thing but really feeling your pain and honoring that pain every now and then is a healthy way to continue to live your best life with your head held high, knowing that you are human with real emotions and real challenges.</p>
<p>Now I’ll go cook something and post a recipe soon because food is so much more darn fun.</p>
<div><a href="http://everydaypaleo.com/2011/05/19/pushing-through-the-pain/"><img src="http://cdn.printfriendly.com/pf-print-icon.gif" alt="Print Friendly" /> Print <img src="http://cdn.printfriendly.com/pf-pdf-icon.gif" alt="Get a PDF version of this webpage" /> PDF</a></div>
<div><em>HERE IS A SAMPLE OF ONE OF HER MANY GREAT PALEO MEALS!</em></div>
<div>
<h3>A Complete Dinner: Steak, Veggie Stir Fry, Grilled Artichokes &amp; Garlic Lemon Butter</h3>
<div>Posted on <a title="8:55 am" href="http://everydaypaleo.com/2011/05/23/a-complete-dinner-steak-veggie-stir-fry-grilled-artichokes-garlic-lemon-butter/" rel="bookmark">May 23, 2011</a> by <a title="View all posts by Sarah" href="http://everydaypaleo.com/author/sarah/">Sarah</a></div>
<div>
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<p>I have every intention of doing another “Week in The Life” post, and plan to start tracking our food as of today but in the meantime, here is another complete meal post that I hope will be fun and helpful.  Dinner last night was a family project and a nice way to return home after our most recent <a href="https://clients.mindbodyonline.com/ws.asp?studioid=16260&amp;stype=-101">Paleo Talk seminar</a> in <a href="http://www.crossfitclackamas.com/" target="_blank">Clackamas Oregon</a>.  I’ll be posting tomorrow about that event.  In the meantime, here’s dinner!</p>
<p><strong>Easy Grilled Steaks</strong></p>
<p>As many steaks as you will need to feed  your family, bring to room temperature, sprinkle each side with sea salt and freshly cracked black pepper and grill over medium high heat. We like our steak rare to medium rare so for thinner cuts of meat it only takes about 5 min. per side on the grill.  Let your meat rest for at least 10-15 minutes before you slice into it so that you do not lose all those precious juices!!</p>
<p><strong>Veggie Stir Fry</strong></p>
<p>1 yellow onion, sliced</p>
<p>1 red bell pepper, sliced</p>
<p>4 zucchini squash, diced</p>
<p>1 cup fresh basil, diced</p>
<p>1/4 cup jullian cut sun dried tomatoes packed in olive oil</p>
<p>2 tablespoons coconut oil</p>
<p>Sea salt and pepper to taste</p>
<p>A splash or two of balsamic vinegar</p>
<p>Heat the coconut oil in a large skillet over medium heat.  Add the onions and peppers and saute until the onions just start to carmelize.  Add the remaining ingredients and saute together for about 4-5 minutes or just until the zucchini become tender but not mush.</p>
<p><strong>Grilled Artichokes</strong></p>
<p>3-4 large artichokes (or as few or as many as you need to feed your family)</p>
<p>I first cooked the artichokes in the pressure cooker.  Cut off most of the stem, leaving about 1-2 inches.  Place in the pressure cooker with 2 cups of water, lock the lid, bring to pressure and cook for 10-12 minutes.  You can also boil artichokes by placing them in a large soup pot, add enough water to cover the artichokes, bring to a boil and let them boil for 30-45 minutes, depending on the size of your artichokes.  You will know they are done when a leaf easily pulls away from the artichoke.  Once the artichokes are tender, cut them in half, scoop out the feathery insides but make sure to leave the heart of the artichoke intact, lightly brush the cut side of the artichoke with melted butter or olive oil, and grill cut side down for about 5 minutes or until they are nicely browned.  Serve with the following recipe of  Garlic Lemon Butter</p>
<p><strong>Garlic Lemon Butter</strong></p>
<p>6 tablespoon grass fed butter</p>
<p>1 tablespoon crushed garlic</p>
<p>Juice from 1/2 a lemon</p>
<p>Sea salt (optional) and black pepper to taste</p>
<p>Melt the butter in a small sauce pan, whisk in the crushed garlic, lemon juice, salt and pepper.  Bring to a simmer for 1-2 minutes.  Use as a dip for the artichokes and the steak. You can sub olive oil for the butter if you wish.</p>
<p>We also made sweet potatoes for the kids in the pressure cooker.  Peal and cut into even sized pieces (about 2 inches thick).  Place in the pressure cooker with 1 cup of water. Bring up to pressure and cook for 7 minutes.</p>
<p>This meal served 5 with only some of the veggie stir fry and sweet potatoes left over.</p>
<p>Enjoy!</p>
<p>&nbsp;</p>
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		<title>Homemade Coconut Milk Kefir &#8211; 060111</title>
		<link>http://crossfittruckee.com/2011/06/02/homemade-coconut-milk-kefir-060111/</link>
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		<pubDate>Thu, 02 Jun 2011 06:13:19 +0000</pubDate>
		<dc:creator>Revolution Athletics Training Center</dc:creator>
		
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		<description><![CDATA[WEDNESDAY 06/01/11 DROM: Joint Mobility SKILL: Power Clean 3-3-3 WOD: 20 min AMRAP 10 Slam Ball 4 Lengths &#8211; Shuttles 10 Power Cleans Post Results to Comments T.O.D. &#8211; Topic of the Day Homemade Coconut Milk Kefir We love the &#8230; <a href="http://crossfittruckee.com/2011/06/02/homemade-coconut-milk-kefir-060111/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfittruckee.com&amp;blog=8398573&amp;post=1724&amp;subd=crossfittruckee&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<h3>WEDNESDAY 06/01/11</h3>
<p>DROM: Joint Mobility<br />
SKILL: Power Clean 3-3-3<br />
WOD: 20 min AMRAP<br />
10 Slam Ball<br />
4 Lengths &#8211; Shuttles<br />
10 Power Cleans<br />
Post Results to Comments</p>
<h3>T.O.D. &#8211; Topic of the Day</h3>
<h3><a title="Permanent Link to Homemade Coconut Milk Kefir" href="http://www.marksdailyapple.com/homemade-coconut-milk-kefir/" rel="bookmark">Homemade Coconut Milk Kefir</a></h3>
<p><img title="A tall cold glass of probiotics without the sour taste" src="http://i247.photobucket.com/albums/gg158/MDA2008/MDA2010/coconutkefir1.jpg" alt="coconutkefir1" width="320" height="240" /></p>
<p>We love the tangy and fresh flavor of kefir, a fermented beverage often described as drinkable yogurt. However, those of you who aren’t as fond of kefir might say that describing it as “tangy” is a little too kind.  What, you wonder, is there possibly to like about what is essentially a glass of thick, sour milk?</p>
<p>Loads of <a title="What’s Up With Your Gut? – Beneficial Bacteria and Good Digestive Health " href="http://www.marksdailyapple.com/whats-up-with-your-gut-beneficial-bacteria-and-good-digestive-health/" target="_self">healthy gut flora</a>, for one. Probiotics have numerous health benefits and eating <a title="The Definitive Guide to Fermented Foods " href="http://www.marksdailyapple.com/fermented-foods-health/" target="_self">fermented foods</a>like kefir is a great way to make sure you’re getting enough. But we’re not here to tell you that you should plug your nose and chug kefir just because it’s good for you. We’re here to tell you that after you try homemade coconut milk kefir, you’re going to chug it because it tastes <em>really </em>good. Unlike kefir made from cows’ milk, coconut milk kefir doesn’t have a strong fermented, sour flavor. It is pleasantly tangy, but the naturally sweet taste of coconut dominates. The texture is smooth and rich and slightly thinner than yogurt. Both the flavor and texture of homemade kefir is superior to any store-bought coconut milk kefir we’ve tried.</p>
<p>Making coconut milk kefir requires an initial investment in kefir grains, but you only have to buy them once. The “grains” are live active cultures consisting of yeast and bacteria and are called grains only because of their appearance (you can also buy powdered starter culture, but it contains fewer bacteria strains and over time is more costly). The kefir grains can be bought online, or you can get some from a friend who already has a batch going. The process of making kefir is detailed below, but it is essentially this: Re-hydrate kefir grains in cows’ milk for 5-7 days at room temperature, mix hydrated grains with a can of coconut milk and let sit at room temperature for 12-36 hours. That’s it! Your coconut milk is now a probiotic beverage. You can drink homemade coconut milk kefir straight, use it as a base for smoothies or ice cream, use it in place of buttermilk in recipes, pour it into your coffee or over berries for dessert.</p>
<p>And one last thing…the correct pronunciation is keh-FEAR, not KEY-fur. However you say, though, it’s a healthy addition to your Primal eating plan. Now, even those among you who are averse to dairy or to the strong flavor of traditional kefir don’t have an excuse – give coconut milk kefir a try!</p>
<h3>Coconut Milk Kefir</h3>
<p><strong>Ingredients:</strong></p>
<p><strong><img title="Ingredients" src="http://i247.photobucket.com/albums/gg158/MDA2008/MDA2010/hydrateinmilk.jpg" alt="hydrateinmilk" width="540" height="360" /><br />
</strong></p>
<ul>
<li>1 tablespoon of kefir grains</li>
<li>1 can of <a title="The Wonderful World of Coconut Products" href="http://www.marksdailyapple.com/the-wonderful-world-of-coconut-products/" target="_self">coconut milk</a> (or 1-2 cups of refrigerated coconut milk)<strong></strong></li>
</ul>
<p><strong>Instructions:</strong><strong></strong></p>
<p>If the kefir grains are dehydrated (as they are from most online sources) you must first re-hydrate them in cows’ milk. Combine the grains with 1 cup of cows’ milk and set out at room temperature in a loosely covered glass container. For 5-7 days, strain the grains out each day and then place them in a fresh cup of milk. When the batches of milk take on a slight fermented smell and thicken, your grains are ready.</p>
<p><img title="Kefir" src="http://i247.photobucket.com/albums/gg158/MDA2008/MDA2010/hydratedkefirgrains.jpg" alt="hydratedkefirgrains" width="540" height="360" /></p>
<p>Combine the grains with coconut milk in a glass container. Cover with a cloth secured with a rubber band and let sit in a warm place (68-85 degrees) for 12-24 hours. Once the coconut milk has thickened and has a slightly sour flavor, it has turned into kefir. Remove the grains, refrigerate and enjoy!</p>
<p>Place the grains in new milk at room temperature to start a new batch of kefir (made from either coconut milk, or cow or goat milk) or store the grains in a cup of cows’ milk in the refrigerator. The grains can be used indefinitely to make kefir, however, if you store the grains in the fridge instead of continuously making kefir, it may take a few batches to get them going again.</p>
<p><img title="Coconut Kefir" src="http://i247.photobucket.com/albums/gg158/MDA2008/MDA2010/coconutkefir2.jpg" alt="coconutkefir2" width="540" height="360" /></p>
<h3>Helpful Tips</h3>
<ul>
<li>If your first batch of coconut milk kefir doesn’t get as thick or tangy as you’d like, don’t despair. It can sometimes take a few batches to acclimate the kefir grains to coconut milk.</li>
<li>Don’t store the grains in coconut milk between batches. Store them in cows’ milk.</li>
<li>Never use a metal container to make kefir or a metal spoon to stir it – this disrupts the process and the kefir won’t thicken. Use glass containers (canning jars work well) and wood or plastic spoons.</li>
<li>If your kefir doesn’t thicken with 24 hours, it might be that the temperature in your house isn’t warm enough.</li>
<li>If your kefir hasn’t thickened at all within 48 hours, throw out the milk and start again by putting the grains in a fresh batch of milk.</li>
<li>Kefir should have a fermented aroma and can sometimes have a slight effervescence, but it shouldn’t smell foul or unpleasant.</li>
</ul>
<h4><em>Grab a copy of </em><a title="Primal Blueprint Quick &amp; Easy Meals" href="http://primalblueprint.com/products/Primal-Blueprint-Quick-%26-Easy-Meals.html" target="_blank">Primal Blueprint Quick &amp; Easy Meals</a><em> for over 100 Primal Recipes You Can Prepare in 30 Minutes or Less</em><span class="Apple-style-span" style="font-size:14px;line-height:23px;color:#444444;font-style:normal;"> </span></h4>
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			<media:title type="html">Ingredients</media:title>
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		<title>The Power Clean 053111</title>
		<link>http://crossfittruckee.com/2011/06/01/the-power-clean-053111/</link>
		<comments>http://crossfittruckee.com/2011/06/01/the-power-clean-053111/#comments</comments>
		<pubDate>Wed, 01 Jun 2011 04:49:00 +0000</pubDate>
		<dc:creator>Revolution Athletics Training Center</dc:creator>
		
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		<description><![CDATA[TOUGH MUDDER TUESDAY 05/31/11 DROM: Agility Ladder SKILL: 3 x 5 Back Squat WOD:  for time 25, 20, 15, 10, 5 Box Jump 25, 25, 25, 25, 25 Sit Ups 5, 10, 15, 20, 25 KB Swing Compare to 052711 &#8230; <a href="http://crossfittruckee.com/2011/06/01/the-power-clean-053111/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfittruckee.com&amp;blog=8398573&amp;post=1689&amp;subd=crossfittruckee&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<h3>TOUGH MUDDER TUESDAY 05/31/11</h3>
<div>DROM: Agility Ladder<br />
SKILL: 3 x 5 Back Squat<br />
WOD:  for time<br />
25, 20, 15, 10, 5 Box Jump<br />
25, 25, 25, 25, 25 Sit Ups<br />
5, 10, 15, 20, 25 KB Swing<br />
<em>Compare to 052711</em><br />
<em>Post Results to Comments</em></div>
<div><em><br />
</em></div>
<h3>T.O.D. &#8211; Topic of the Day</h3>
<p><span style="text-align:center; display: block;"><a href="http://crossfittruckee.com/2011/06/01/the-power-clean-053111/"><img src="http://img.youtube.com/vi/mCUmi2oqlvA/2.jpg" alt="" /></a></span></p>
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			<media:title type="html">CrossFit Truckee</media:title>
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		<title>Monday W.O.D. in the Park 053011</title>
		<link>http://crossfittruckee.com/2011/05/29/monday-w-o-d-in-the-park-053011/</link>
		<comments>http://crossfittruckee.com/2011/05/29/monday-w-o-d-in-the-park-053011/#comments</comments>
		<pubDate>Sun, 29 May 2011 18:24:39 +0000</pubDate>
		<dc:creator>Revolution Athletics Training Center</dc:creator>
		
		<guid isPermaLink="false">http://crossfittruckee.com/?p=1713</guid>
		<description><![CDATA[W.O.D. IN THE PARK 9:00AM at Regional Park near the playground! W.O.D. &#8211; For time 200 Meter Bear Crawl 25 Burpees 200 M Bear Crawl 35 Knees to Elbows 200 M Bear Crawl 45 Box Jumps or Air Squats 200 &#8230; <a href="http://crossfittruckee.com/2011/05/29/monday-w-o-d-in-the-park-053011/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfittruckee.com&amp;blog=8398573&amp;post=1713&amp;subd=crossfittruckee&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
			<content:encoded><![CDATA[<h3>W.O.D. IN THE PARK</h3>
<p>9:00AM at Regional Park near the playground!</p>
<address>W.O.D. &#8211; For time</address>
<address>200 Meter Bear Crawl</address>
<address>25 Burpees</address>
<address>200 M Bear Crawl</address>
<address>35 Knees to Elbows</address>
<address>200 M Bear Crawl</address>
<address>45 Box Jumps or Air Squats</address>
<address>200 M Bear Crawl</address>
<p>(200 M = 219 yds = 656 ft.)</p>
<h3>T.O.D. &#8211; Topic of the Day</h3>
<p><span style="text-align:center; display: block;"><a href="http://crossfittruckee.com/2011/05/29/monday-w-o-d-in-the-park-053011/"><img src="http://img.youtube.com/vi/afd_sDNYbpY/2.jpg" alt="" /></a></span></p>
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