New boxes arrived late yesterday at CFBB!
New boxes arrived late yesterday at CFBB!
From CrossFit Rockwall, a nutrient-dense crock-pot meal. Look for your recipe/shopping list on the freezer today. We have stew beef in stock and roasts.
While you have your almond flour out, try this cracker recipe from MDA - I added toasted sesame seeds...
Paleo Beef Bourguignon:
- 3 lbs beef roast (shoulder roast works great, but any roast will do)
- 6 slices bacon, cooked (but not crispy) and chopped into 1" pieces
- 3 tbsp almond flour
- Salt & pepper, to taste
- 1 cup carrots, chopped
- 1 medium onion, sliced
- 2 cups mushrooms, sliced
- 1 medium sweet potato, cut into 1" cubes
- 2 cloves minced garlic
- Thyme, fresh or dried, to taste
- 10 oz beef or chicken broth
- 8 oz red wine
4 tbsp olive oil
We had something planned for today, but this is much more important ...
Cassidy had her baby yesterday! Ryan & Cassidy are the happy and proud parents of Jacoby Ryan, 8#15oz, 20.5" long. While I can't figure out a way to post the photo I received with the text, Cassidy looks very happy!
Cassidy ... new mama back in training soon!
In case you haven't noticed, we've been doing a lot of Pull-ups lately. Get used to it because over the next few months we will be focusing on improving everyone's pulling strength, and that means lots of Pull-ups. Wide, close, palms facing, palms away, weighted, bodyweight, all kinds of variations. Given the high frequency with which we will be performing said movements, a few tips for everyone:
1.) Listen to your body. If your back, biceps, elbows, shoulders, etc. are extremely sore or in pain, back off the prescribed training for the day, especially the Pull-ups.
2.) Recovery and nutrition are just as important, if not more important than your training.
3.) Grease the groove throughout the day with Push-ups. This will help flush out some of the soreness you may be accumulating due to the frequency of Pull-up training.
4.) Have fun with it!
Naomi Kutin is 10 years old, she's 4'8" and weighs 94 pounds. This gal from New Jersey just earned the world record for a raw (no squat suit) back squat with a lift of 215#. Yes, that's 2.26 times her body weight.
Always push yourself. Don't be content. While I don't expect any of us to set a world record, it's good to keep this in mind. What could you do if you had this girl's determination and commitment?
This is a video of Naomi squatting 187# last year, when she was only 9.
I stumbled upon this article from Melissa and Dallas Hartwig of The Whole 9. A heart surgeon makes a good argument as to why our modern diet, filled with processed foods and artificially low fat nonsense, are the culprits for heart disease, diabetes, obesity, and a host of other ailments. His point is that chronic inflammation causes these diseases, not the cholesterol that naturally occurs in your body. The article is an easy read, but following are a few snippets:
Simply stated, without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.
Inflammation is not complicated -- it is quite simply your body's natural defence to a foreign invader such as a bacteria, toxin or virus. The cycle of inflammation is perfect in how it protects your body from these bacterial and viral invaders. However, if we chronically expose the body to injury by toxins or foods the human body was never designed to process,a condition occurs called chronic inflammation. Chronic inflammation is just as harmful as acute inflammation is beneficial.
While we savor the tantalizing taste of a sweet roll, our bodies respond alarmingly as if a foreign invader arrived declaring war. Foods loaded with sugars and simple carbohydrates, or processed with omega-6 oils for long shelf life have been the mainstay of the American diet for six decades. These foods have been slowly poisoning everyone.
Here is a recipe from Nom Nom Paleo (her recipes are always outstanding!) Chuck roast will have more fat than the stew beef but both are suitable for this dish. Please use the link to follow her directions for preparation.
NEW! Find recipe/shopping lists near the freezers in the retail section at CFBB that I have made up for you. We have the meat in stock and you can just pop over to Kroger to pick up the other ingredients when you leave the gym. Let me know if this recipe/shopping card helps you with meal planning and I'll try to make it a regular Friday thing.
Oven-Braised Beef Stew with Carrot, Parsnip and Lacinato Kale:
- 4 lb chuck roast (or stew beef)
- 4 large leeks, white parts only (split down the middle and sliced crosswise)
- 6 shallots, peeled and trimmed
- 4 tablespoons, divided of macadamia nut oil or fat of choice
- 5 garlic cloves, peeled and smashed
- 6 ounces Cremini mushrooms, washed and quartered
- 2 celery stalks, cut into medium sized pieces
- 4 large carrots, cut into fourths
- 12 mini parsnips, trimmed
- 14.5 ounce can of diced tomatoes
- 2 bay leaves
- 4 sprigs of fresh thyme
- 1 cup chicken broth
- 2 tablespoons apple cider vinegar
- 2 bunches lacinato kale, blanched - regular curled kale is fine, too...
Kosher salt and freshly ground pepper
If you are having difficulties with heartburn, acid reflux, GERD (gastroesophageal reflux disease) and malabsorption of vitamins and nutrients, you may be suffering from low stomach acid or "hypochlorhydria". Stomach acid must be at correct levels for proper digestion. Several folks at CFBB have used some these methods discussed below to get their digestive issues in order. If you are following a clean diet (i.e. no processed junk!) and are still troubled with some of these isses, read on...
"Hypochlorhydria is a condition of insufficient hydrochloric acid (HCl) levels in the stomach. As acid secretion decreases with age, many people are deficient in HCl and do not know it. Medical literature states that 40% of people past the age of 60 are low on HCl. There are even studies of asthmatic children being low on HCl who, upon receiving supplemental HCl experienced improvement in their asthma symptoms. There is a problem. It lies in the fact that the symptoms of low HCl are nearly identical to the symptoms of excess HCl and consequently we find people taking antacids looking for relief of excess HCl when they in reality have LOW HCl. Just exactly the opposite to what they should be doing. HCl insufficiency leads to incomplete digestion, poor absorption and resultant symptoms related to poor nutrition in spite of the fact that you may be eating well and even taking supplements.
You can do a simple test to see if HCl may be of benefit to you. You should do it under the auspices of your clinical nutritionist if you try it. That is simply to take an HCl tablet after eating and observe your response. You should see a decrease in gas, belching, or bloating. Do not do this test without professional supervision if you have a history of stomach ulcers, irritation or inflammation. There are other tests for hypochlorhydria which your physician can perform if indicated including a Comprehensive Stool and Digestive Analysis (CDSA).
If you are hypochlorhydric, you can supplement your digestion by taking hydrochloric acid supplements. They should be taken after meals. Most all good nutrition supplement companies carry an HCl product usually referred to as “Betaine HCl”. Other oftentimes beneficial supplements include replacement of the friendly bacteria in the gut with Lactobacilli and Bifidobacteria. Increased dietary fiber will promote healthy digestion especially soluble fiber which is found in vegetables. Certain herbs stimulate gastric acid production including gentian, ginger, and peppermint."
Pretty colors but not the answer...
Yes, those all belong together, in a twisted way, in the following article. Most likely you have read the sensationalized articles claiming that, "Red Meat Can Kill You." Really?
Those of you out there with a BS in much of anything, or if you paid attention in high school biology, physics, chemistry or geometry, understand the Scientific Method. There is a difference between hypothesis and proof. I might think that sitting at a computer for 8 hours a day makes one stronger, for example. To test that hypothesis, a good, controlled study needs to take place to test whether the increase in strength comes from the computer work, or from something else.
To address this study in a thorough manner, I turn to Mark's Daily Apple. If you don't ever go there, you should - lots of good information! There are many others who are more eloquent than I, and here is a fine example.
We’re already 74 days into the new year, which can only mean one thing: it’s high time for our latest episode of Science Says Meat Will Kill You, complete with a brand new study and commercial-free viral media coverage! Have a seat and tune in (or at least set your DVR for later viewing).
If you haven’t had at least one family member, coworker, or soon-to-be-unfriended Facebook acquaintance send you this study as a reminder that you’re killing yourself, you’re either really lucky or your inbox is broken. Thanks to an observational study called Red Meat Consumption and Mortality freshly pressed in the Archives of Internal Medicine, a slew of bold headlines exploded across every conceivable media outlet this week:
Media sensationalism aside, the study does seem to spell trouble for proud omnivores. Unlike some similar publications we’ve seen on meat and mortality, this one says that red meat doesn’t just make you die of heart disease and cancer; it makes you die of everything. Continue reading here.
Die young & happy
Constantly varied, functional movements, performed at a high intensity. These are the words that we use to explain CrossFit to folks day in and day out. Most get it, some kind of, and others not very well. Here's a quick review on why "going heavier" isn't always the right answer.
Intensity, as we define it, is equal to average power (force x distance / time). Another way of looking at it is how much real work did you do and in what time period? The greater the average power, the greater the intensity. Intensity and average power are the variables most commonly associated with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heart rate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.
How does scaling come into play? Think about doing a workout that requires you to complete 50 thrusters for time, and the men’s prescribed weight is 95 pounds. If you watched someone do this in 2:30 or 10:00 both at 95#, would you say they are getting equal value from their workout? The workload completed is exactly the same, but the time taken to do this is much different. So, when considering completing a workout similar to this, is it better to attempt the prescribed weight for the workout or scale it? If your goal is to complete this workout at maximum intensity, it doesn't take a Mathematics PhD candidate to figure out that you should choose a weight that allows you to complete the workout in five minutes or less.
The best workouts that we see are ones that are fast moving with little to no rest. Think about those workouts that leave you rolling on the floor for an extended period of time. Generally, they are not the ones that take 30-40 minutes. CrossFit workouts are challenging both physically and mentally. Don't let your ego get in the way of your fitness and scale appropriately.
"Go Too Heavy Guy" a.k.a Rip Van WODKilla...don't be that guy!