Butter - you know you love it...but is good for your health? Is it bad for your health? Is it paleo? Does it matter?
The Whole 9 has a great write up called The Butter Manifesto. If butter is part of your diet, or you would like it to be, read it.
And remember, The Whole 9 is coming to CrossFit Blacksburg January 30th. Register for it here. We talk & blog about nutrition a lot, and this is a great opportunity to learn from some experts. Space is limited, and we have had inquiries from Roanoke, Ohio and Florida. Sign up and bring a friend!
Great job on "Karen" by everyone yesterday. 150 wall ball shots for time - foam rollers were in demand!
The bodyweight excercise challenge starts today - have you decided what you're doing?
As a remider - here's how this sixty day challenge works. Pick either pushups & situps, burpees, or handstand pushups as your movement. Do one rep the first day, 2 the second and so on. On day sixty you do sixty reps. If you miss a day, you need to make those reps up. The reps can be broken up through out the day, and if you do the movement as part of a WOD, those count towards your total. Do them at home, at work, where ever - just do them! You can buy in at any point, but you need to make the reps you missed. Start early, and don't miss day 50 - that is 50 you need to add the next day! Let us know if you have any questions. Have fun with it, and try to involve a friend or family member. It's a great way to keep yourself moving through the Holidays when you're not in the box!
Bodyweight challenge day 1 - 1 rep
Lopez - the shake weight doesn't count for the challenge!
Here is an easy Fall soup recipe that we made last weekend...we subbed coconut milk for the heavy cream and it tasted great!
Pumpkin "Bisque"
1 large can 100% pumpkin (29 oz.)
3/4 cup plain tomato sauce
1 can coconut milk - full fat
2 cups chicken broth
2 TBSP olive oil
1 medium onion, chopped
1 or 2 cloves garlic, minced
1 tsp thyme
1/2 tsp white pepper
1/2 tsp ginger powder
1 TBSP honey (optional)
Salt/pepper
Saute onion in olive oil in a large soup pan until translucent. Add all ingredients except for coconut milk and cook on medium heat for about 20 or 30 minutes...stirring frequently. Process in the food processor until smooth and return to soup pan. Add the coconut milk and simmer for about 20 minutes. Serve and enjoy!
We are honored at CrossFit Blacksburg to have a strong contingent of Cadets, Active Duty, and Veterans of our Armed Froces. One of our goals is to make sure that our Cadets and Active Duty members one day join the ranks of the Veterans. If CrossFit can help them through their journey, we will have succeeded.
When you see a Veteran today, or any other day, shake his hand and thank him for his service.
Today's workout is, of course, a hero workout. It was just over a year ago that 13 poeople were killed and 30 injured at Fort Hood. Four of those killed were members of Lumberjack CrossFit. This workout is honor of them.
Here is a fabulous post from CrossFit Oakland. Should make you think ...
A Second Look At Soy
By Connie Moreno - Posted on 07 November 2010
Partially-hydrogenated soybean oil, soy protein isolates, textured vegetable protein, by whatever the name, soy has become as ubiquitous in the standard American diet as high fructose corn syrup. If you stroll down the aisle of any grocery store, you'll find soy in almost every processed food product. Soy, like HFCS, is inexpensive and has a long shelf life making it a prized ingredient for food manufacturers. Yet, unlike HFCS, soy has been glorified as a health food by the medical community for decades. Soy milk has made it possible for lactose sensitive people to enjoy milk again and soy burgers and cheese provide vegans and vegetarians a protein source that is animal-free. While there's tons of early research hailing soy for its cholesterol-lowering effects and cancer-protective properties, recent research has called into question just how beneficial this little green bean really is. For example, The Whole Soy Story, written by Dr. Kaayla Daniels, PhD, cites over 600 studies that challenge everything we thought we knew about soy. She claims that traditionally, soy was prepared using a fermentation process making it easier to digest and it was enjoyed in small quantities, more as a condiment than the main meal. The processing of soy and the shear quantities that we consume of it are what Daniels thinks can be problematic.
Here are a couple of point/counterpoint examples of the debate over soy.
The Health Claim:The phytoestrogens (isoflavones) in soy can replenish declining estrogen levels in menopausal women, reduce their risk for developing osteoporosis and protect women from breast cancer. A Second Look: The isoflavones in soy are compounds that mimic estrogen in both men and women that can wreak hormonal havoc on your endocrine system. These isoflavones are known to occupy estrogen receptor sites on cell membranes. While there is research indicating that this is protective, Daniels suggests that the isoflavones are pro-estrogenic and contribute to breast cell proliferation, a well-known marker of breast cancer risk. Think that's bad? According to Daniels, men who consume high amount of soy can artificially lower their native testosterone while increasing estrogen. Additionally, these compounds can have a goitrogenic effect, meaning they can block thyroid hormone and lead to hypothyroidism. Hypothyroidism is linked to poor circulation, weight gain, depression, and fatigue.
The Health Claim:Soy protein is low in fat and carbs and high in protein making it a healthy meat substitute. A Second Look: Soy protein is pumped into fake meat products like soy hot dogs, chorizo and even ice cream, and marketed as a "healthier" meat substitute. However, soy (and other beans) contain protease inhibitors. Protease is the enzyme that the body uses to digest protein. This means that the very food that we are relying on for protein interferes with protein digestion. While soy contains all 8 essential amino acids, it's significantly low in methionine, a key amino acid used to break down fats and and make antioxidants. Soy contains phytic acids that bind to minerals such as calcium, magnesium, copper, iron and zinc. Daniels warns that those who rely on soy as their only protein source are setting themselves up for major deficiencies in these essential nutrients.
The Bottom Line
With this all said, it's important to keep in mind that this is a very controversial issue that has not been settled by the scientific community. There is plenty of evidence that suggests soy is a perfectly healthy food and there are also studies that claim just the opposite. It's not a black-and-white issue so I advise that you to do your own research and get informed about soy.
Here come the holidays. Lots to do, lots to eat, lots to drink. Many folks do some traveling during the months of November and December, and we'll be losing a good chunk of our athletes when they head home for Christmas break. Some people view this as a down time, a time to take a break. While rest, recovery, and bonding with friends and family is crucial, we want you to stay focused on your fitness goals during the holidays. Don't lose the gains you've made over the last few months to some R&R during this 6 week period.
November 15, next Monday, we're beginning a 60 day body-weight movement challenge. The movement options are sit ups AND push ups, burpees, or handstand push ups. Select a movement, and stick with it. The rules are pretty simple; do one push up and one sit up on day one, perform two on day two, perform three on day three, continuing until day 60 when you perform 60 sit ups and 60 push ups. As the load gets heavier, you can break up the work into sets as needed. If you're not coming in to the gym, perform them at home or your vacation spot. If you are coming to the gym, and the movement comes up in a workout, those reps count towards your total for the day! The goal is not to miss a day. But if you do, you are responsible for the missed day's reps. You can enter the challenge at any time, but you need to buy in. That means that if you join on day 7, that day you need to do 7, and catch up with day 6, day 5, etc.
Range of motion - be strict on yourself!
Push ups - thighs and chest to deck, every rep, full extension of the elbows at the top. Military people beware!
Sit ups - shoulder blades must hit the floor, hand must tap the floor at your feet. In other words, make sure that your torso as at least vertical.
Burpees - chest to deck, torso vertical at the top, feet off the ground and clapping overhead. Just because your body is completely straight doesn't mean that it is vertical.
HSPU - feet on a wall the entire time, head to ground, full extension up top.
One of the dry erase boards will be set up for you to sign up. Commit to the movement, do your reps, and sign up for accountability. Instead of gaining weight and losing fitness, you'll be able to improve a movement, or two, that you frequently see at CFBB.
Yep, it's upon us. Thanksgiving is less than 3 weeks away, which means that Christmas is around the corner. We have some surprises and extras in store for you during the holiday season, so that you can stay in shape and avoid those unwanted holiday pounds.
We are going to be open on Thanksgiving, but with a greatly curtailed schedule. Here's what it's going to look like during Thanksgiving week. Keep in mind that both AM and PM classes are affected.
After listening to a Robb Wolf podcast of the Paleo Solution, we picked up on an excellent dessert tip from his co-host, Andy Deas. We made it this afternoon and it was delicious! Here is how simple it is:
Coconut-Apple Pudding:
2 cans coconut milk (none of that "lite" stuff - go for full fat here!)
2 apples (skinned and cored, chopped finely)
Cinnamon to taste (we used about 1 or 2 tsp.)
Throw all of the ingredients in a sauce pan on the stove and cook down for about 30 minutes or until the apples soften. Let the mixture cool slightly and put in a food processor to puree. Chill overnight in the fridge and eat - we ate it hot today. Top with chopped nuts and shredded coconut for fun. Good stuff!
Sorry for the website being down yesterday. Fortunately, Wes was johnny on the spot, and we got things figured out. Yeah Wes!!
Class is canceled for tonight at 6:30. There will be a 5:30 class. We have lots of family in town for the game, and we'd like to visit with them before the game. Thanks so much for your understanding, and come and enjoy the 5:30 instead!!
Welcome Back Lynn Anne!! What a great surprise to have you walk in the gym yesterday!! LA was in abstentia while pregnant and post-partum. I'm so psyched to have her back, and am ready to help her get back to the awesome fitness she had previously. Make sure you introduce yourself to Lynn Anne if you don't know her (and that goes for anyone you don't know!) She's the hottie brunette you might not know. She's also the lovely wife of Mark P who works out early in the mornings and on Saturdays. Old blood + new blood = awesomeness!!
Carol and I are going to be attending Jeff Tucker's gymnastics seminar in about a month. I"ve been once, and it was fabulous! Besides Tucker, Jeannie Bassi is one of the main coaches. I met Jeannie at my first Wilkes seminar at CrossFit RVA in Richmond. I was able to spend some quality time with her at our level 2 certification last October at Ultimate CrossFit in Charlotte. Check out this video of her and Jody Morgan. While I can't promise that we'll be able to teach you all that they do in the video, it will give you a taste of what we're going to be exposed to and hopefully learn.
A number of people from CrossFit Blacksburg are planning on competing in the upcoming "SuperFit" in Charlottesville, as well as sectionals for the CrossFit Games next year. And we are planning on sending a team to compete n the Affiliate Cup next year. All this competition got us talking about extra training for these events and how we can get everyone to their "next level". Training is of course important - but there's another factor that can also increase performance - mobility!
We will be "encouraging" those who are planning on competing in any of the upcoming events to commit to increasing their mobility by utilizing Kelly Starret's Daily Mobility WOD. In Kelly's own words -
This blog is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Be cool. Use at your own risk and stop if you think it's gonna hurt you, your spine is going to come out your throat, or your face goes numb. But, understand that you should be responsible for your own business. Don't wait until you need a new knee. Pony up!
Go back to August in the archive and start from day one - it will help you in everything you do - in the gym and out! Here's the first episode.
