75 Power Snatches for time (Men use 75#/Women use 53#)
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Wednesday, January 6, 2010
Monday, November 23, 2009
Beware Of Rancid Fish Oil
I got an article in my inbox today about the risk of oxidized fats in fish oil capsules, even those that are well within the expiration date on the bottle.
We wrote about this very thing in the Protein Power LifePlan
Fish oil is primarily EPA and DHA, both of which are extremely unsaturated. And, as we all know, the greater the degree of unsaturation, the greater the propensity to go rancid. When these oils go rancid (or “go off” as the Brits put it) they don’t go from being healthful to simply becoming neutral, they actually convert to harmful oxidized fats called lipid peroxides.
Lipid peroxides can (and do) start free radical cascades that can damage fatty cellular membranes. At the very least lipid peroxides consume the body’s stores of vitamin E and other antioxidants to neutralize them, leaving the body short of many of its natural defenses.
Taken from Dr Eades' Blog
WoD:
Weighted Pull Ups
3-3-3-1-1-1
Rest 5 minutes then
4 Rounds
15 Sumo Deadlift High Pulls (Men use 95#/Women use 65#)
30 Double Unders
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Thursday, November 19, 2009
Tuesday, November 17, 2009
Paleo Punch
1/2 Cup of each:
Frozen low-sugar berries (blueberries, raspberries, sliced strawberries)
1/2 to 1 cup of water
1 teaspoon of honey (Optional if the berries aren't sweet enough)
Blend in a heavy duty blender until thick. Fresh Strawberries may be used for easier blending.
This makes a large serving with 15g of carbs and is a better choice than orange juice.
From Dr Eades' Protein Power Lifeplan
Split Jerk
2-2-2-2
then
6 Rounds
At an all out effort
Run 90 seconds
Rest 90 seconds
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Monday, November 16, 2009
Statinators Spill The Beans
Oftentimes people become so fixed in their thinking – and in their belief that everyone else thinks the same way – that they unwittingly raise the curtain and expose the wizard of their flawed thinking, showing it for what it really is. Statinators have done just that in an article in the current issue of the Journal of the American College of Cardiology (JACC).
The study, Effects of High-Dose Modified-Release Nicotinic Acid on Atherosclerosis and Vascular Function, compares the increase in carotid artery plaque over a 12-month period in subjects taking niacin versus those taking a placebo. It turns out that those subjects taking the niacin experienced a shrinkage of their plaque whereas plaque grew larger on those taking the placebo. The revealing hitch in this study is that both groups were on statins, which means the group on statins alone was the placebo group. Therefore the data from this study shows that statins alone do not reverse the growth of plaque (at least not plaque in the carotid arteries) despite lowering LDL levels. Taking the logic a little further, the data from this study gives weight to the idea that a lowered LDL doesn’t reduce plaque growth.
There is a lot we can glean from this study and the from the authors’ commentary on it.
Read the rest of this article here
WoD:
Overhead Squat
5-5-5-5-5
then
200 Swings for time
Men use 55#/Women use 35#
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Sunday, November 15, 2009
Selenium
What is selenium?
Selenium is a trace mineral that is essential to good health but required only in small amounts [1,2]. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease [2,3]. Other selenoproteins help regulate thyroid function and play a role in the immune system [4-7].
What foods provide selenium?
Plant foods are the major dietary sources of selenium in most countries throughout the world. The content of selenium in food depends on the selenium content of the soil where plants are grown or animals are raised. For example, researchers know that soils in the high plains of northern Nebraska and the Dakotas have very high levels of selenium. People living in those regions generally have the highest selenium intakes in the United States (U.S.) [8]. In the U.S., food distribution patterns across the country help prevent people living in low-selenium geographic areas from having low dietary selenium intakes. Soils in some parts of China and Russia have very low amounts of selenium. Selenium deficiency is often reported in those regions because most food in those areas is grown and eaten locally.
Selenium also can be found in some meats and seafood. Animals that eat grains or plants that were grown in selenium-rich soil have higher levels of selenium in their muscle. In the U.S., meats and bread are common sources of dietary selenium [9,10]. Some nuts are also sources of selenium.
Selenium content of foods can vary. For example, Brazil nuts may contain as much as 544 micrograms of selenium per ounce. They also may contain far less selenium. It is wise to eat Brazil nuts only occasionally because of their unusually high intake of selenium.
Read the rest of this article here
Excellent speed through the Thruster
WoD:
Shoulder Press
1-1-1-1-1-1-1
then
For Time
1000m Row
3 Rounds
15 Box Jumps (Men use 24" Box/Women use 18" box)
5 Hang Power Cleans (Men use 135#/Women use 95#)
Selenium is a trace mineral that is essential to good health but required only in small amounts [1,2]. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease [2,3]. Other selenoproteins help regulate thyroid function and play a role in the immune system [4-7].
What foods provide selenium?
Plant foods are the major dietary sources of selenium in most countries throughout the world. The content of selenium in food depends on the selenium content of the soil where plants are grown or animals are raised. For example, researchers know that soils in the high plains of northern Nebraska and the Dakotas have very high levels of selenium. People living in those regions generally have the highest selenium intakes in the United States (U.S.) [8]. In the U.S., food distribution patterns across the country help prevent people living in low-selenium geographic areas from having low dietary selenium intakes. Soils in some parts of China and Russia have very low amounts of selenium. Selenium deficiency is often reported in those regions because most food in those areas is grown and eaten locally.
Selenium also can be found in some meats and seafood. Animals that eat grains or plants that were grown in selenium-rich soil have higher levels of selenium in their muscle. In the U.S., meats and bread are common sources of dietary selenium [9,10]. Some nuts are also sources of selenium.
Selenium content of foods can vary. For example, Brazil nuts may contain as much as 544 micrograms of selenium per ounce. They also may contain far less selenium. It is wise to eat Brazil nuts only occasionally because of their unusually high intake of selenium.
Read the rest of this article here
Excellent speed through the Thruster
WoD:
Shoulder Press
1-1-1-1-1-1-1
then
For Time
1000m Row
3 Rounds
15 Box Jumps (Men use 24" Box/Women use 18" box)
5 Hang Power Cleans (Men use 135#/Women use 95#)
Friday, November 13, 2009
Exorphins Illicit An Opiate Effect In The Brain
I apologize for the lack of posting. On top of being a full time student and running my affiliate I have also been coaching at CrossFit Orlando and at the end of the night I am exhausted.
Dr. Christine Zioudrou and colleagues at the National Institutes of Mental Health got this conversation going back in 1979 with their paper, Opioid peptides derived from food proteins: The exorphins.
Exorphins are exogenously-derived peptides (i.e., short amino acid sequences obtained from outside the body) that exert morphine-like properties. Mimicking the digestive process that occurs in the gastrointestinal tract using the gastric enzyme, pepsin, and hydrochloric acid (stomach acid), Zioudrou et al isolated peptides from wheat gluten with morphine-like activity. They followed this research path because of the apparent association of wheat and mental illness.
In the bioassays used, wheat-derived exorphins competed successfully with the endogenous opiate, met-enkephalin. Interestingly, casein-derived (i.e., casein milk protein) exorphins were also identified that also displayed opiate-binding activity, though less powerfully. The morphine-like activity was also blocked by the drug, naloxone (the same stuff given to people exposed to morphine overdose).
Exorphins are exogenously-derived peptides (i.e., short amino acid sequences obtained from outside the body) that exert morphine-like properties. Mimicking the digestive process that occurs in the gastrointestinal tract using the gastric enzyme, pepsin, and hydrochloric acid (stomach acid), Zioudrou et al isolated peptides from wheat gluten with morphine-like activity. They followed this research path because of the apparent association of wheat and mental illness.
In the bioassays used, wheat-derived exorphins competed successfully with the endogenous opiate, met-enkephalin. Interestingly, casein-derived (i.e., casein milk protein) exorphins were also identified that also displayed opiate-binding activity, though less powerfully. The morphine-like activity was also blocked by the drug, naloxone (the same stuff given to people exposed to morphine overdose).
Taken from the Heart Scan Blog
WoD:
Front Squat
5-5-5-3-3-3
then
"Death By Clean And Jerks"
With a continuously running clock do
1 Clean and Jerk the First minute
2 Clean and Jerks the second minute
3 Clean and Jerks the third minute
Continue as long as you are able, break up in to as many sets as needed.
Men use 135#, women use 95#
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