A) Press/Push Press/Push Jerk 1.2.3 x 4 ; rest 120 sec
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B1) Deadlifts 7,7,7 (use 50% of 1 rm, speed) ; no rest before pull ups
B2) Pull up combo 1.2.3.4 ; weighted 40#db , static (unweighted),kipping, chest to bar x 3 ; rest 90 sec before next round
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AMRAP double unders in 5minutes
Modifications for pull ups- Start at chin height and lower to full extension for a 3 second tempo, and partner assisting by feet pull up to top position again for amrap... spotter's only give them enough help to keep moving.
Our CrossFit Optimum Performance Hoodies and Dry Fit shirts should be in this Tuesday, so if you wanna dress like all the cool kids post to comments and let us know what you want.
Both the hoodies and shirts are a "gun metal grey" with our logo and lettering in white and Orange... very, very, "snazzy".
We order 50 hoodies and 50 dry fit shirts so there is a limited amount....
Still waiting to see our cost on this, so we will have pricing for you soon.
The rotating meat and nuts breakfast for optimal body composition
by Charles Poliquin
When people ask me for the best single dietary tip of optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives, rave about the increased mental acuity and focused energy they derive from this food combination. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time.
Breakfast is the most important meal of the day. My seminar hosts are well made aware of it. It is a non-negotiable item. I am very grateful to have hosts all over the World that cater to my breakfast needs. My Dominican host Juan Carlos Simo always comes by the hotel with a kick ass breakfast. The best salmon I have ever had. Mats and Helen in Sweden bring me elk for breakfast.
What you eat for breakfast sets up your entire neurotransmitter production for the day.
If for some reason there is no host, lets say I am giving a seminar at a location I am not familiar, I always pre-scout where the best breakfast is served and simply choose steak and eggs, or a salmon omelet, or lox and poached eggs.
It is quite funny sometimes to see the reaction of the hotel staff when I ask for meat in the morning. For example in Tuscany, when I asked the chef for meat for breakfast, he had a look on his face like if I asked him to point in the right direction for the tunnel that links Rome to Oslo.
Multiple studies on employee productivity or on children’s attention patterns have demonstrated that a high protein breakfast does not only impact on the energy and productivity levels of morning till noon, but extended its positive way in the late afternoon.
Here a sample 5 day rotation of the meat/nuts breakfast. It goes without saying that you DO NOT ADD ANYTHING TO IT in terms of food or beverage.
Tea, coffee or herbal infusions are permissible, Milk and juice or other liquids are not allowed. Day 1 • 1-2 Buffalo meat patties • 1 handful of macadamia nuts
Day 2 • 1 large venison steak • 1 handful of cashew nuts
Day 3 • 1-2 Lean turkey burgers • 1 handful of almonds
Day 4 • 2 lean ground beef patties • 1 handful of brazil nuts Day 5 • 2 chicken breasts • 1 handful of hazelnuts
One of the other advantages of this system is that is reduces the development of food sensitivities which are known to increase cortisol in people. More than often enough, when we test first time clients for food sensitivities we find that they have antibodies to the food they have consumed on a daily for years. That is even more true in bodybuilders, it not uncommon to see them have allergies to beef, eggs, whey, casein, tuna and oatmeal, the basic bodybuilding staples.
What about if you are allergic to nuts?
I then recommend you a portion of the following low glycemic/low fructose fruits with your breakfast:
Make sure that the fruits are organic, especially the strawberries, as they are one of the most sprayed crops in the World.
After breakfast, I recommend to use a teaspoon to a tablespoon of quality fish oil to mitigate even more the insulin response. That will insure top level concentration till your next meal.
We all are aware that athletes often have better health than sedentary individuals. However, when training volume and intensity are increased, the cells of the body are at greater risk for the harmful damage produced by free radicals. Studies have shown that both strength and endurance athletes produce more free radicals than untrained individuals. Aerobic metabolism in particular can create a large amount of free radicals, especially in endurance athletes. In these athletes, the body's natural defenses against these harmful substances are also up regulated but still may not be able to counter their negative effects. With this said, some recent research has investigated whether dietary antioxidants can help this situation by blocking the actions of free radicals in the cell. Most of the research has focused on vitamins C and E and although the data is mixed, it is pretty convincing that these two powerful antioxidants, when taken in moderate doses, can help to prevent cell damage in response to free radicals.
With the beneficial effects of antioxidants demonstrated in athletes, researchers have begun to examine other antioxidants for their protective effects. This has lead to investigations of natural substances such as green tea, grapes, red wine, pine bark, and other "phytonutrients". Collectively, these foods tend to be high in polyphenols, namely flavonoids, tannins, and catechins. These compounds may have antioxidant capabilities that may rival those of the conventional vitamins but as opposed to the vitamins, may offer other benefits as well. Green tea, for example, not only can reduce oxidative damage and prevent some cancers, but can increase metabolic rate and fat burning (1,2,3). In addition, ginkgo biloba can decrease oxidative damage, increase cognitive performance and mental focus in healthy adults, and in some instances, increase sexual performance (4,5,6). Although few studies have been done to examine the use of these substances in athletes, products such as green tea and ginkgo biloba may prove valuable to the athlete for both their antioxidant benefits as well as their numerous other functions.
Tip: 500-1000mg of vitamin C and 400IU of vitamin E is a good first step in antioxidant protection. In addition, the daily ingestion of 1-3 cups of green tea may provide both antioxidant benefits as well as cancer-fighting and thermogenic effects. In addition, ginkgo biloba, grape seed extract, and pine bark extract may all promote similar antioxidant effects with a host of other health benefits.
References
1) Vinson JA, et al. Effect of green and black tea supplementation on lipids, lipid oxidation and fibrinogen in the hamster: mechanisms for the epidemiological benefits of tea drinking. FEBS Lett. 1998;433(1-2):44-6. 2) Dulloo AG, et al. Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab Disord 2000 Feb;24(2):252-8 3) Dulloo AG, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999 Dec;70(6):1040-5. 4) Du G, et al. EGb 761 protects liver mitochondria against injury induced by in vitro anoxia/reoxygenation. Free Radic Biol Med. 1998;27(5-6):596-604. 5) Mix JA, et al. An examination of the efficacy of Ginkgo biloba extract EGb761 on the neuropsychologic functioning of cognitively intact older adults. J Altern Complement Med. 2000 Jun;6(3):219-29. 6)Ademoelja A. Phytochemicals and the breakthrough of traditional herbs in the management of sexual dysfunctions. Int J Androl. 2000;23 Suppl 2:82-4.
Thu
18
Mar
2010
1.3
Number of rounds in 15 minutes :
6 H.S.P.U
6 Cleans (squat) 155#/ 95#
15 double unders (unbroken)
Modifications - H.S.P.U's pike position feet on bench, Cleans scale load to ability, double unders... get better at them .
Modifications - Thrusters use manageable load, L- Pull ups only perform the negative (the lowering position while holding L sit)
Post results to comments
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Work out # 2
For SECTIONALS COMPETITOR's -
For time :
400 m run
250 m double unders
400 m run
Sectionals competitor's - rest 2-3 ( prefer 3) hours before starting work out #2.
Example- Work out #1 5:00 pm class - Workout #2 7:00 pm or 8:00 pm after class.
Try experimenting with nutrition to refuel for Work out #2. Prepare shake for quick absorption with a .4 g/ kg bodyweight of protein powder and .8 g/ kg bodyweight of simple carbs (gatoraide powder, e- load....) see how you respond.
The Run - Is the run we did a few weeks back... West on 6th, left up Oak st., left on 8th, left on next street, down hill, left on 6th, left up Oak....
Thanks to all the coaches, competitor's and spectators who came out to spend their Sunday with us at C.O.P, you guys/gals are awesome!!!
Thanks to my business partner and pal Jaime for the awesome Paleo buffet and for making C.O.P even possible.
And most of all THANKS to JAMES "OPT" for taking time out of an extremely busy schedule to motivate, inspire, and educate us all on Higher Order training/thinking.
Ninety percent of the world is filled with mediocrity... you are definitely in the other ten percent brother.
Much Luv
Popeye
Monday
A) Over squat 3,3,3,3,3 @ tempo 3,2,1,1 ; rest 120 sec btw sets
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B) For time :
500 m row
30 Sumo dead lift high pulls 95#/ 55#
30 burpees
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C) 20- 30 unbroken GHD sit ups (beginners 10 - 15 )
Here are some great points from Whole 9 about why eliminating grains from your diet is the way to go.
The Grain Manifesto
We’re continuing our “manifesto” series (refer back to dairy and peanuts for earlier offerings) with the one topic most likely to spur controversy – grains. Our Whole30 program doesn’t include grains of any kind – no breads, cereals, pasta, rice, not even fake grains like quinoa or gluten-free substitutes. We’re about to tell you why. (Note, we are well aware that this information may run counter to everything you’ve ever been told by your parents, doctors, personal trainers, government agencies and TV advertisements. For that, however, we make no apologies… because all the people who have been selling you Whole Grains for Health all these years have been just. Plain. Wrong. We understand if this makes you kind of angry. It makes us angry too.. but that’s a topic for another post.)
Why We Don’t Eat Grains
A. Grains provoke an inflammatory response in the gut
Lectins are specialized proteins found in many plants and foods, but are found in high concentration in grains (particularly wheat), legumes (particularly soy), and dairy. The most commonly referenced grain lectin is called “gluten”, but there are many others which are found even in pseudo-grains like quinoa. Lectins serve many biological functions in animals, but foods with high concentrations of lectins are harmful even if consumed in moderate amounts.
Lectins are hardy proteins that do not break down easily, and are resistant to stomach acid and digestive enzymes. They migrate through your digestive tract largely intact, and disrupt the intestinal membrane, damaging cells and initiating a cascade of events leading to eventual cell death. (Translation: lectins destroy the cells that line your intestines, leading to small “microperforations” or tiny holes in your intestinal lining.) These holes allow intact or nearly intact proteins, bacteria and other foreign substances to cross into the bloodstream – where they do not belong. As the immune system notices foreign substances in the body, it responds and attacks. The immune response can manifest in an unlimited number of conditions (not just in the digestive tract!) commonly referred to as “auto-immune” in nature.
It’s important to note that these cautions are not just critical for those with a diagnosed Celiac condition. These negative downstream effects happen to everyone who eats grains, to various degrees.
B. Grains spike insulin levels
Grains pack a whopping amount of carbohydrates in a very small package. As most grains are also heavily processed (yes, even whole grains) they are broken down into blood sugar (glucose) in your body very quickly. A high amount of ingested carbohydrate broken down very fast leads to a spike in blood sugar. The body, demanding homeostasis, then releases a massive dose of a hormone called insulin to pull blood sugar levels back down. This is often referred to as an “insulin spike”.
When too much blood sugar is present in the system, your body quickly runs out of places to store it as useful energy, and will store any excess as body fat. In addition, when too much insulin is present in the system, the cells in your body become desensitized to the hormonal “message” insulin is trying to send. Since the message isn’t getting through, your pancreas is prompted to release even more insulin when your body doesn’t need it. Finally, chronically high insulin levels lead to a condition in which your body has trouble releasing the energy already stored in your cells. This is a bad place to be. If (via a diet high in carbohydrates) this pattern continues, insulin levels continue to rise, fat stores continue to grow and the body becomes completely incapable of responding to its own directions.
C. Grains have an acidifying effect on the body
A net acid-producing diet promotes bone de-mineralization (i.e. osteopenia and osteoporosis), and systemic inflammation. Grains are one of the highest acid-producing food groups. By replacing grains and grain-containing processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance (and a more positive calcium balance). Recent research out of Tufts University has also shown that a more alkaline diet preserves muscle mass. We like muscle mass.
D. Grains are “empty calories” All grains – things like oatmeal, pasta, breads and cereals – have two things in common. They are calorically dense, and nutritionally meager. A small portion of grains packs a whopping amount of calories, almost all in the form of carbohydrates. All those calories, however, contain a miserly amount of vitamins, minerals and phytonutrients (also called phytochemicals). Compare the calories, carbohydrates and vitamin profile of two large slices of whole grain bread (100 grams) to one cup of chopped, cooked broccoli (184 grams – nearly twice the mass). (Nutritional stats from NutritionData.com)
Note that we’re not saying there is nothing good to be found in grains. They do contain vitamins and minerals in various proportions and amounts. But the serious down sides of grains far outweigh any potential health benefits. Bottom line – there is NOTHING found in grains that you can’t get from a better source with NO down sides (like vegetables, fruits, nuts and seeds).
Fri
05
Mar
2010
OPT's in town this Sunday
A reminder this Sunday, March 7th , James "Opt" will be at C.O.P to give a talk on "Higher Order Training and Living".
If you haven't paid yet, please stop by as soon as possible and reserve your spot.
We will have the final pre-registration at 9:30 am on Sunday for those of you who cant make it in earlier and the talk will be at 10 am sharp.
Looking forward to seeing you all there.
C.O.P staff
Fri
05
Mar
2010
Jason hits a new PR !!!
After a deadlift plateau of 485lb for several months, Jason pulled 500 lbs of the floor with another 10lbs to spare.
Nice work chum, keep up the great work, very inspiring.
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post to comments and let us know what you want.
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and for making C.O.P even possible.
