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.
and
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...
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."
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.
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!
You may, or may not, have heard about pink slime (this is only one article - channel your google fingers to find out more). It's been in the news quite a lot lately, with little to no positive comments regarding its inclusion in the ground beef that is sold at your local grocery, including Kroger and public school meals.
The ground beef that we sell at CrossFit Blacksburg does not contain ANY pink slime, and each package comes from only one animal. The reason that we're providing the consumables that we do is to improve your health, and to ensure that you have readily available, economically feasible food choices that achieve that goal: to make you healthier.
We've just received a delivery of several different cuts of beef from Griffin Farms...we are now carrying steaks, roasts, brisket and ribs along with our regular stock of ground and stew beef. We'll be posting recipes that include beef for the next few weeks so that you can try some different cuts and see which ones are your favorite. Marilyn Griffin is committed to providing us with the highest quality grass-fed beef...try some and let us know how you like it!
Woah...good thing it's almost grill season...
For those who would like to hear further information on the grain-fed beef conundrum, Robb Wolf's current podcast , with host Greg Everett, gives a detailed explanation. Proceed to minute 34:15 of the podcast and listen in. If you aren't familiar with Robb, check out his website and learn more about his philosophy behind sound nutrition. He is a biochemist and a darn funny guy to boot! The podcasts are fascinating and cover SO many different topics on health, workouts and nutrition. You will find something that appeals to you in each one...oh, and they're free!
If you're gardening this season, check out Seven Springs Farm's store up on N. Main Street (1404 N. Main Street, 540.951.0345). They sell organic farming and gardening supplies and they have a cool catalog.
From Paleo Food, a new recipe that it outstanding and exotic...we had this last night with steamed cauli...
1 1/2 lb. beef, cut into cubes - grass-fed if you can
2 large onion
1 inch piece fresh ginger root
3 cloves garlic
2 green chili peppers
3 tablespoons oil
4 tablespoons curry powder
salt, pepper to taste
2 1/2 cups coconut milk
1) Finely chop onions, ginger root and garlic, remove stalks and seeds from chili peppers and chop finely too.
2) Heat oil in heavy pot, add the chopped ingredients and stir fry until light brown.
3) Add curry powder and continue frying for a few min more (may have to add a little water so that the spices will not burn).
4) Add meat and continue stirring until it is well browned and coated with the spice mixture.
5) Add salt and pepper to taste and continue stirring.
6) Add coconut milk, stir thoroughly, then reduce heat and cover pot. Cook on low until meat is tender (about 1 1/4 hours).
What do you think about The Open WOD 12.4? Too difficult? How do you think you'll do? How do you think the top ranking men and women will do? Don't have any idea what I'm talking about? Go here, and see what you see. It's pretty cool.
Check out this post from David "Chef" Wallach from CrossFit Rubicon. If you're ever in the Tyson's area of NoVa, drop him a line and see if you can get in for a WOD (always get in touch with an affiliate before you visit - that's just common courtesy!). Stellar coaching, excellent facilities, and a supportive community make it a box worth visiting! Thanks Chef!
I love rationalizations and indecision as much as the next fellow, but puhlease STOP EXCUSING AWAY YOUR DECISIONS WITH “I CAN’Ts”!!!
Look, you really don’t have to hide it, I know more than a few of you panic and do a quick check of the nearest exit when The Paleo Evangelist in me gains purchase on the soapbox. Having a conversation with me about food or dietary science can be a little taxing on the patience: I have issues with shutting up and even bigger issues with those that fill their bushels with “I cant’s”.
Does any of this sound familiar?
“I can’t have my coffee without milk. Nope. Can’t do it. The earth’s crust would crack and swallow countless Nuns and innocent orphans if I even attempted something so fundamentally impossible.”
or
”Not eat pasta? I can’t do that. Nope. No way. Every one of the earth’s economies would falter and implode if I stopped eating refined wheat products. ’
Don’t forget the classic
”I can’t be bothered, It’s too time consuming to eat/live that way. I MUST have fast food crap twice a day because I need to work nonstop every minute to pay for the added health care I require because of all the shit I eat. I have to go now so I can master how to txt msg my boss with one hand while driving, eat a KrispyKreme and snort diet Coke at the same time. ”
and the tried and true crowd pleaser
“It costs too much to eat all that natural stuff. I can barely make ends meet with the cost of my diabetes meds and the added expense of my kids larger clothes every two weeks and the seven shot lattes I need every time my insulin avalanche causes my energy to hit rock bottom.”
No faster way to get me into high gear than to toss up a fine dusting of “I can’ts”:
“No, actually, you CAN. You simply CHOOSE NOT TO. Fine by me, but… …speak plainly, m’kay? You CHOOSE not to… You CHOOSE to suffer from the litany of nasties we all know come from eating ‘engineered’ foods, you CHOOSE to live in the fetid swamp of auto-immune disorders and gastro-intestinal compromise that come from eating gluten and grains, you CHOOSE to drag your chronically inflamed arse down the path completely avoidable disease factors that will not only end your life prematurely but while you continue to support companies that KNOW you CHOOSE convenience over sanity and will continue to milk a profit out of your CHOSEN willing ignorance at the expense of your very existence.” (Run on sentences make me giddy, me thinks.)
Now, I have family and friends that flip me the figurative middle finger and say, ‘Look, that’s all peaches and coconut milk for you, FoodFreak, but I don’t WANT and knowingly CHOOSE NOT TO do what you do, come what may. So f*ck off, with love, but f*ck off.” … who can argue with that? I don’t agree but in the end it’s not my life. I would rather that my tax dollars not go to patching the holes they chewed in their own buckets, but that’s another article all together.
Finally, I shouldn’t be casting stones. I at a grilled cheese and bacon sandwich and enough phenominally good ice cream to make Mike Moore do a double-take (a vacation choice I have made this past week)
The point is, you KNOW what needs to be done to get to that place you have wasted so much time hemming and hawing about… GET MOVING. NOW! I will spare no kind words for the “I can’ters” that would rather rationalize away their lives than take one solid, perhaps frightening and painful, step FORWARD.
Now, if you approach me and whisper, ‘But, Cheffy, I don’t know HOW…” then you have a partner, a brother, a mentor, a comrade in arms that will move a mountain with his bare hands just to get you to a point where you know how. My dream is that you will learn WHY as well as HOW, and care enough to pay that forward.
Two years ago I was 40 pounds overweight, and this is not a good situation for a cop. My safety was put in jeopardy on one occasion, and that was my wake-up call. I joined CrossFit Blacksburg shortly thereafter. In the past 18 months, I’ve lost 42 pounds, and have increased my strength and fitness markedly, including now being able to do 23 pull ups, deadlifting 330#, squatting 275#, and being able to run a 5K 3 minutes faster than when I was a serious runner. I’m in better shape now than while in the Marines. CrossFit is without a doubt the best workout I have ever tried.
