Teams of 4

200m sandbag run

Burpees

Sit ups

Air Squats

Score is total number of repetitions.

_______________________________________________

Man Overboard – The rules, and how this wod works. (we have done a format like this before, read below, but don’t worry if you don’t understand it quite yet.)

You have 4 team members. Person 1, 2, 3, and 4

Person 1 goes on a sandbag run to the 100m mark and back, all the while, persons 2, 3, and 4, are doing repetitions at their station. Person 2 performs burpees, person 3, performs sit ups, person 4 performs air squats.

When person 1 gets back, he asks the person doing burpees how many they have, he then continues the repetitions where that person left off. The person doing burpees then moves to sit ups and continues those repetitions, the person doing sit ups will move to doing air squats, and the person who was doing air squats will then go on a sandbag run. The pace is dictated by the person doing the sandbag run.

We will explain it further into detail during class, weight will be scaled accordingly to each group.

You will be placed into a group based on your skill level, Novice, Intermediate, Advanced.

I have drawn a diagram below to demonstrate, you will also notice that some obstacles along the way will be Ninjas, Dragons, and Bryce vomiting outside.

Taking a Break from the Supplements Post to put out a few things that I have had on the table!

Posting this video again, great stuff Ted-Talks on Paleo

Sign up for the Relay for life here - Thanks for the Link Fay!

Gymnastics Michiana Field Trip – Tentatively scheduled for February 25th. Its on the schedule, click on it for more details.

We have had a few people talk about doing the spartan race. For those of you thinking about doing it, sound off on comments so that you guys can group together!

Teams of 3

40 bear crawls

40 crab walks

200 calorie row

*bear crawls and crab walks will be done one at a time, calorie row will done 10 calories per person until the finish.

Thanks for the flyer Bobbie!

There is a meat sale going on, click on the picture to enlarge and check out the details. I will post this on the whiteboard.

______________________________________________

Sign up for the Relay for life here

______________________________________________

Supplements Day 3

Digestive Aides (there will be 2 seperate sections of this, the first is Proteases, Lipases, Amylases, and the second is probiotics.)

1.Proteases, Lipases, Amylases

What is it?

These three are enzymes that are normally released by the pancreas, and they digest protein, carbs, and fat. If you have low stomach acid or inflammation to the pancreas caused by grain intolerance, abnormal gut flora, or high insulin levels, it can decrease the amount of digestive enzymes released into the small intestines, thus reducing the effectiveness of our digestion – Robb Wolf, Paleo Solution.

What does it do?

Aides in digestion (duh) ….

The way I understand it, is that they are still wrapping their heads around this fully, but it seems that stomach acid is less of a factor in breaking the food down, but what it does is signal the release of downstream digestive co-factors, like bile released from the gall bladder, stimulation of pancreatic digestive enzymes that break down protein, carbs, and fat. So it doesn’t break the food down specificaly, but what we’re doing is priming the pump, or sending the signal downstream to kick the digestive system on.

Where do we get it and how much do I need?

 ( From the Whole 9 )

Broad-spectrum digestive enzyme 2-4 capsules with each meal. We want to digest and absorb as much of our food as possible; simply eating more is not a good solution.

Study of interest: http://jas.fass.org/cgi/content/full/82/4/1053

Example: Now Foods Super Enzymes

________________________________

2. Probiotics

What does it do?

Critical in the digestive process and protecting our gut lining, they have a tight communication with both our immune and nervous systems.

Where do I get it?

Well, where did we get it in the past? Our ancestors were particularly fond of the intestinal contents of herbivores. Its not the greatest thing to think about….but a few options are either sauerkraut, kiefer, miso, or kimchi, any kind of fermented veggies will do, or probiotics in supplement form, perhaps even at some point throwing in some fermented yogurt.

you can use a mixed probiotic such as jarro-dophilus or products from new chapter.

How much do I need?

Follow the label recommendations and take it in the morning on an empty stomach.

________________________________

Here is a good transcript from one of the Paleo Solution Podcasts

So what I’m seeing is that people who had other, you know, they would complain about weak digestion, bloating from meals that contain fruits and vegetables or just generally they’re like, “I feel a little bit bloated, a little bit slow in my digestion.” They do this whole process of figuring out where they feel heat with taking betaine hydrochloride or like a NOW Foods Super Enzyme kind of gig, where they find that heat level like dial their dosage back by like one capsule, and they stay at that level until they feel heat again, and then dial a capsule back and kind of do that process.

And what these people do is they build their digestion back to where they do not need to take the digestive enzymes, and frequently, these people report kind of undigested food in their stools. The food comes out looking the same way that it went in, particularly vegetable matter type stuff. And over the course of time, their stool quality changes and so they start actually digesting their food.

So at the end of the day, what I find is that -­‐-­‐ here’s some stuff to just kind of consider here. These digestive enzymes that we’re recommending are dirt-­‐cheap. The NOW Foods Super Enzymes are super, super cheap. So if you want to give it a shot, it’s not going to really cost you all that much. If your digestion is not working that well, like that’s a baseline, kind of leaving money on the table kind of scenario that you could improve.

Attention: If you use the little black box outside my office to drop off payments for your Crossfit South Bend membership. Please, if you pay with Cash, write your name on a piece of paper and paperclip it to the money. So that I know whose membership to apply the funds to. Thank you.

“Luce“

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Rob Orlando 24:19. Post time to comments.

( 25 minute time cap )

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Vitamin D

What is it?

Robb Wolf’s first pick as a supplement, even before fish oil. Vitamin D is a prohormone (the precursor of a biologically active hormone) Like cortisol, estrogen, and testosterone, its derived from cholesterol molecules. The function of a prohormone is to enhance the strength of the hormone that already occurs in the body. We make all of the Vitamin D we need, thats IF you get sunlight to your skin.

What does it do?

Vitamin D is critical in

• fat metabolism
• cancer prevention
• autoimmunity
• fertility
• insulin resistance
• types 1 and 2 diabetes
• cardiovascular disease
• anti-inflammatory as a Cox2 inhibitor

Also, vitamin D will help you with your gains in the gym. It has been shown as long ago as the 1950s that exposure to UV radiation increases strength. It was also noted that trainability and performance peaked in late summer and was lowest in mid-winter. From a 2009 research article by Cannell, et al:

Methods: We reviewed the world’s literature for evidence that vitamin D affects physical and athletic performance.

Results: Numerous studies, particularly in the German literature in the 1950s, show vitamin D-producing ultraviolet light improves athletic performance. Furthermore, a consistent literature indicates physical and athletic performance is seasonal; it peaks when 25-hydroxy-vitamin D [25(OH)D] levels peak, declines as they decline, and reaches its nadir when 25(OH)D levels are at their lowest. Vitamin D also increases the size and number of Type II (fast twitch) muscle fibers. Most cross-sectional studies show that 25(OH)D levels are directly associated with musculoskeletal performance in older individuals. Most randomized controlled trials, again mostly in older individuals, show that vitamin D improves physical performance.

Conclusions: Vitamin D may improve athletic performance in vitamin D-deficient athletes. Peak athletic performance may occur when 25(OH)D levels approach those obtained by natural, full-body, summer sun exposure, which is at least 50 ng[middle dot]mL-1. Such 25(OH)D levels may also protect the athlete from several acute and chronic medical conditions.

where do we get it?

preferably sunlight, 20 minutes a day or more. But it seems most of us, especially in the winter months, can’t make that happen. Its obtained by a photosynthetic process where UVB radiation converts cholesterol into D3.

How much do I need?

According to Robb Wolf

“Governmental recommendations for Vit-D are weaker than a simultaneous case of rickets, scurvy, and anemia! Most guidelines recommend approximately 200IU of Vit-D”

“I think it is reasonable for most people to supplement with 2000 to 5000 IU per day of gel-cap Vit-D. A six month supply will set you back $10″

(Further reading links below)

marks daily apple – vitamin D

Robb wolf- Let a little sunshine in

Whole 9 whats in our cabinets

whole 9 supplement evaluation checklist

_________________________________

It’s time to put out a new T-shirt, but this time we want to see if any of you can create the best T-shirt EVER. Designs need to be provided as digital artwork such as AI, EPS or PDF files. Designs need to be emailed to us by If we choose your design, you’ll win a free month, of course a shirt, and we will get your signature put on the shirt. Send your designs to brandon@crossfitsouthbend.com, they will soon be voted on!

Row 300m

rest 1 minute

Row 300m

Rest 1 minute

Row 300m

21-18-15-12-9-6-3 of

Hand Release Push up

Ring Row

*The rest between rows will not be subtracted from your total time at the end, it will be a continuously running clock from start to finish.

*Once you finish the final row you will move directly to the push ups and ring row ladder.

Fish Oil

What does it do?

The long and short of it…helps reduce inflammation

The way most current foods are processed, they are heavy in the short omega 6 fat (N-6, linoleic acid) there has been a dramatic shift away from the essential fatty acid profile you’d see in the ancestral diet of a 1-1 or 2-1 N-6/N-3 to more of a 10-1 ratio. This, is not a good shift.

The N-6 family tend to produce a “pro-inflammatory” cellular signaling, while the N-3 family produces an “anti-inflammatory” signaling.With the 10-1 N-6 of the current diet, we see cellular signaling profiles that tend to promote pathology including cancer, autoimmune disorders, and glucose dysregulation.

The problem with eating the way most people currently are,  is that they still have this 10-1 ratio of N-6/N-3, well, why don’t I just  up the fish oil to make the balance between N-6/N-3.

Robb wolf states

“But I was still of the opinion that fairly high dose fish oil was beneficial to folks with significant systemic inflammation and health issues. The recommendation was to take a fairly large amount of fish oil for a few weeks, then titrate that down to a maintenance level. The thinking here was that we could send a large “anti-inflammatory” signal to the system and get the Titanic steering away from the proverbial iceberg. Some folks (smarter than myself like Chris Kresser) had different ideas on this. “

lets just say thats a bit too much and it seems the better case scenario is to reduce the amount of N-6 you are taking in (what you are all doing with the whole30 diet) and supplementing with fish oil.

How does it help me?

So the long and short of it. Fish oil

• enhances heart health by maintaining elasticity of cardio tissue
• helps the heart beat in a strong and healthy way
• ensures efficient heart function so that this key organ will last longer
• increases lean body mass
• increases metabolism by up to 400Kcal/day
• reduced inflammation within muscle and connective tissue
• improves fat burning
• important for cell membrane structure and essential for proper brain function
• improves insulin efficiency
• prevents excessive muscle breakdown
• increases brain health
• improves nervous system function
• contains antioxidants

Where do I get it?

Preferably from wild game, seafood. But if you cannot stomach a terrible amount of that. Supplement with fish oil.

I prefer stronger faster healthier here it may be more expensive, but look at the profile of epa/dha and compare it to the ones you find on the shelf, I wind up saving money because I barely have to take any.

How much do I need?

Robb states that the prescription for fish oil is highly subjective based upon your situation, are you overweight? or show signs of systemic inflammation? or have been diagnosed with a condition related to insulin resistance or autoimmunity? the dosage may be quite high for you.

Here is a nice long write up about fish oil from whole 9 that states

Q:   How much fish oil should I take?

A:  Our general recommendations are to aim for around 2-4 grams of EPA/DHA per day.  However, if you eat lots of wild-caught salmon, grass-fed beef and other natural sources of omega-3 fatty acids, and generally avoid sources of omega-6 (like vegetable oils, factory-farmed meat, nuts and seeds), you may not need any fish oil supplementation at all.

Perform Max repetitions at 90% of 5rm

Perform Max repetitions at 80% of 5rm

*Rest as needed between efforts

Click here in regards to your max back squats

Before you squat – catalyst athletics

Do you high bar back squat? or low bar? and why? post to comments

_____________________________________

The week of Supplements.

Before we go any further. Lets add a caveat to this.

Nothing. I mean NOTHING. Replaces good sleep, and solid nutrition.

Robb Wolf’s order of importance goes something like this.

1. Air

2. Water

3. Sleep

4. Food

So before you start trying to fix what you are lacking in the sleep and nutrition department with handfuls of pills. Get numbers 3 and 4 locked down. Then read on.

Are supplements paleo?

We will get questions about this from time to time…Well, the caveman didn’t take supplements, so why should I?

Listen, we aren’t cavemen. We have the luxury of running water, air conditioning, antibiotics, and all kinds of other amenities that the caveman wouldn’t have had. So when we say “paleo diet” we are referring to the food, not what the caveman had accessible to him, although there are many of the conditions we are trying to recreate with the supplements (i.e. more sunlight, more omega 3s etc…not supplementing with being chased by wild animals) We have the luxury of having access to very optimal conditions to help us thrive with this diet and lifestyle. So if they have no detrimental effects, why wouldn’t we?

Over the next Few days I will be covering a supplement a day, here are a few I’ll chat about

Vitamin D

Glutamine

Creatine

Fish Oil

Magnesium

Digestive Enzymes

Branched Chain Amino Acids

If you are against supplements, thats your own thing. But if your argument is that “grok” didn’t take them. Then you might as well start doing away with modern medicine

The main objective of the paleo diet is to pull out the healthiest, happiest, longest, and most productive life possible from our bodies.  Our genes would prefer for us to emulate the way our ancestors ate and moved. There are many things we can do or eat today that very closely approximate what the caveman did to trigger a positive gene expression. There are also quite a number of things that stand in our way. Artificial lights prompts us to stay up too late and sleep too little, electronic entertainment competes for our time when we should be out walking and basking in the sunlight, we don’t always have access to ideal foods, we shower too much in water thats too hot. we use medicines to mask our symptoms instead of allowing our bodies to directly deal with the problem, you get the point.

The easy ways is to get the same genetic expression benefits a caveman got – but by using 21st century technology or just plain old common sense.

the supplement industry does have its share of shady characters. Many – if not most – of the products you see on store shelves are probably harmless, and also probably useless. Thousands of these products have more smoke, mirrors and hype behind them than research to back them up. But there are a few categories of supplements (and manufacturers) that have shown great promise, so why not give them a try?

Starting tomorrow…the big one, fish oil.

Warm up: Agility Ladder

4 cone agility drills

5 cone agility drill

Wod

Five rounds for time of:

12 Wallball shots, 20 pound ball

12 Toes-to-bar

Matt and Pat

“Is CrossFit Safe?” from CrossFit Paradigm Performance (NY)

“Trail Running” with Brian MacKenzie by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov]

It’s time to put out a new T-shirt, but this time we want to see if any of you can create the best T-shirt EVER. Designs need to be provided as digital artwork such as AI, EPS or PDF files. Designs need to be emailed to us by If we choose your design, you’ll win a free month, of course a shirt, and we will get your signature put on the shirt. Send your designs to brandon@crossfitsouthbend.com, they will soon be voted on!