What is Paleo Eating 022912
Sitting Wrecks Your Hip Action 022712
Don’t Hang On Passive Tissues 022512
CrossFit – The Fastest Growing Sport 022412
Shoulder Range and Positional Inhibition 022312
Back Pain – Spinal Decompression a Non-Surgical Option 022212
Sports Injuries and Anti-Inflammatory Medications 022112
Every minute on the minute for 15 minutes, perform
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Please Remember That April is Sexual Assault Awareness Month, and Revolution Athletics Training Center will be hosting 4 FREE Self Defense and Prevention classes. (2 Friday nights, and 2 Saturday Mornings) Donations for Tahoe Safe Alliance will be accepted.
50, 40, 30, 20, 10 Double Unders
10, 20, 30, 40, 50 Sit Ups
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If the Spartans can do it, we Tough Mudders will own it!
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The Paleo Diet is the unique diet to which our species is genetically adapted. This program of eating was not designed by diet doctors, faddists, or nutritionists, but rather by Mother Nature’s wisdom acting through evolution and natural selection. The Paleo Diet is based upon extensive scientific research examining the types and quantities of foods our hunter-gatherer ancestors ate. This nutritional plan is totally unlike those irresponsible, low-carbohydrate, high-fat, fad diets that allow unlimited consumption of artery-clogging cheeses, bacon, butter, and fatty meats. Rather, the foundation of The Paleo Diet is lean meat, seafood, and unlimited consumption of fresh fruits and veggies.
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. – Work out of the Day
21, 15, 9 of 60% of Dead Lift Max, and Toes to the Bar
50M OH Carry in between rounds 45/25#’s
T.O.D. – Topic of the Day
By Elizabeth Quinn, About.com Guide
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 overtraining 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.
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.Short-term recovery, sometimes called active recovery 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.
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 the post-exercise meal.
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.
Long-term recovery 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 crosstraining, modify workouts types, and make changes in intensity, time, distance and all the other training variables.
The Principle of Adaptation 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.
In general, one or two nights of poor or little sleep won’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 glycogen synthesis.Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.
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 training log, 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.Also See: 10 Ways To Recover Quickly After Exercise
Source
Spiegel, Leproult and Van Cauter, Impact of sleep debt on metabolic and endocrine function. The Lancet (www.thelancet.com) (1999;354:1435-1439).
Lamberg, L., Sleep May Be Athletes’ Best Performance Booster, Psychiatric News August 19, 2005, Volume 40 Number 16
Mujika, I. and Padilla. Scientific basis for precompetition tapering strategies. Medicine and Science in Sports and Exercise 35: 1182-11187, 2003.
Elizabeth Quinn
Sports Medicine Guide
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 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 Squat Cleans (95/65) Run 400m Post Results to CommentsWhat are you doing to prepare for the Tough Mudder? While some of you are working out consistently at CrossFit to prepare your self physically……..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.
How to Stop Thigh Chafing While Running
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 exercise, 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 running focuses on reducing friction on and between the thighs.
Wear clothing that fits properly to prevent chafing caused by fabric rubbing against the insides of your thighs while running. Jogging 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.
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.
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.
Reduce the frequency or length of your runs if you’ve developed chafing in response to a change in your workout routine. Your skin may need time to adjust to the increased irritation.
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’s Health Q&A website, your sweat will dry into small, gritty crystals that increase skin irritation and chafing.
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.
Read more: http://www.livestrong.com/article/355670-how-to-stop-thigh-chafing-while-running/#ixzz1OiIFe76E
DROM: CFWU x3 (10 OH Squat, 10 Situp, 10 Pushup, 10 pullup, 10 superman, Sampson Stretch)
SKILL: Hang cleans
WOD: Franibeth (compare to 011911)
This recipe is for all of you with the lingering yucks!
Check out this site for more of the same…….
http://www.natural-health-restored.com
You can also use this natural health remedy as a tonic to strengthen your immune system.
CAUTION: This recipe makes several doses. Do NOT take the entire amount all at once.
Step 1: Wash all the fruit thoroughly. If you have a fruit and vegetable wash on hand, be sure to use it.
Step 2: 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’d like.
Step 3: Cut the onion, fruit, and garlic into small pieces.
Step 4: 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.
How To Store This Remedy: Store the finished product in a glass jar in the fridge.
If you’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.
Adults - Take 1 tablespoon. Repeat several times a day up to a maximum of 1 cup.
Children - Take 1/2 tablespoon. Repeat several times a day up to a maximum of 1/2 cup.
This remedy comes from my friends over at amazinghealth.org
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 – 3 Rounds for Time
10 lft. hand KB Clean and Press ((55/35)
10 SDHP
10 rt. hand KB Clean and Press
10 MB Deck Squats
SATURDAY 06/04/11
DROM: Pistols
SKILL: Turkish Getup
WOD: 75 Overhead Squats for Time (95/65#)
Ready to take your work out out doors?
Stay tuned for some fun Saturday W.O.D.S in the Woods!
DROM: Overhead Squats
SKILL: Snatch 1-1-1-1-1
WOD: “300″
For Time:
25 Pull-ups
50 Deadlifts 135 lbs
50 Push-ups
50 Box Jump – 24″ Boxes
50 Jiu Jitsu Sit ups
50 Clean and Jerks 35 lbs
25 Pull-ups
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A GREAT BLOG FROM A PALEO/CROSSFIT WOMAN!
Blog: ”Everyday Paleo”
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!
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.
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.
Last night, I let myself cry and I hate 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!!
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.
Now I’ll go cook something and post a recipe soon because food is so much more darn fun.
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 Paleo Talk seminar in Clackamas Oregon. I’ll be posting tomorrow about that event. In the meantime, here’s dinner!
Easy Grilled Steaks
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!!
Veggie Stir Fry
1 yellow onion, sliced
1 red bell pepper, sliced
4 zucchini squash, diced
1 cup fresh basil, diced
1/4 cup jullian cut sun dried tomatoes packed in olive oil
2 tablespoons coconut oil
Sea salt and pepper to taste
A splash or two of balsamic vinegar
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.
Grilled Artichokes
3-4 large artichokes (or as few or as many as you need to feed your family)
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
Garlic Lemon Butter
6 tablespoon grass fed butter
1 tablespoon crushed garlic
Juice from 1/2 a lemon
Sea salt (optional) and black pepper to taste
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.
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.
This meal served 5 with only some of the veggie stir fry and sweet potatoes left over.
Enjoy!
DROM: Joint Mobility
SKILL: Power Clean 3-3-3
WOD: 20 min AMRAP
10 Slam Ball
4 Lengths – Shuttles
10 Power Cleans
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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?
Loads of healthy gut flora, for one. Probiotics have numerous health benefits and eating fermented foodslike 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 really 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.
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.
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!
Ingredients:
Instructions:
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.
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!
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.
POSTED BY: WORKER BEE
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