CrossFit Ocean Isle Beach - March

WOD: Wednesday 3.31.10

Wed, 31 Mar 2010 00:38:00 -0400

Champions know that their success is inevitable and that the best way to forecast the future is not to follow the benchmark but to create it.

The new "temporary" box

The new "temporary" office. Please stop in and fill out a new waiver asap.

The new "temporary" water front cool-down spot!

The new box- under construction just two doors down!

WOD

Snatch 3,3,3,2,2,1,1,1,1

10 Rounds for calories:
30s Row
30s rest
Coach’s notes: Post load & calories/round on total to comments.

Paleo Fact Day 14: Unlike proteins, the various types of fat that we eat are not broken down into their smallest subunits before the are absorbed. This means that the type of fat is important and affects the way our bodies utilize it. You may be familiar with the terms saturated and unsaturated fats. These are categories that describe the chemical structure of the carbon-hydrogen-oxygen chains that make up the fats.

Within the group of unsaturated fats, there are several sub-groups. Biochemists identify some as ω-6 (omega six) and others as ω-3 (omega 3). Fats in the ω-6 group are often found in animal meats and ω-3s are more prevalent in fish oils and nuts. While this may seems like abstract chemistry, but our bodies know the difference. (The Paleolithic Diet)

WOD: Tuesday 3.30.10

Tue, 30 Mar 2010 00:50:00 -0400

Ambition without direction leads to disappointment. ~Raymond C. Nolan

Whoops, I forgot to bring my camera to the new box! I'll upload in the morning...

WOD

5 rounds for time:
20 Wall Balls
20 Med Ball Cleans
40 Med Ball Overhead Walking Lunges

Coach’s notes: Men use 20 lbs and women use 14 lbs for all movements. Post time to complete to comments.

Paleo Fact Day 13: "Dairy contains a little known hormone called betacellulin. It has the highest concentrations in milk and cheese, but again, it is present in all dairy products. Betacellulin can withstand the heat of pasteurization and the strong digestive juices of your stomach & intestines.This special hormone is able to bind with EGF (epidermal growth factor) receptors on your gut wall and they travel outside, into your bloodstream. This initial action causes said receptors to up-regulate (create more). This leads to more binding of betacellulin and your receptors and more traveling and more creating. In a nutshell, this excess of EGF receptors (excess caused by betacellulin) floating around your bloodstream mimics a cancer patient’s. (3) There’s more. This scenario (excess EGF receptors circulating outside your gut) plays out for a wide array of cancers: breast, colon, prostate, ovarian, lung, pancreatic, bladder, stomach, and head & neck cancers." Keep reading at PALEOCHICX.COM

WOD: Monday 3.29.10

Sun, 28 Mar 2010 23:36:00 -0400

CFOIB will reopen today at 5:30-7:30pm. Our new location is:

570 Meadow Summit Dr. Unit #19 (across from Coastal Hardware on 904/Grissettown Rd)

in the Meadow Ridge Business Park.

If yesterday wasn't so important, today wouldn't exist.

WOD

Morning & afternoon classes canceled today.

On your own: Do 4 rounds/ 400m run + 50 air squats

5:30 & 6:30pm class:

Part 1:
Event 7 from the 2009 CrossFit Games:
As many rounds in 8 minutes:
4 Handstand Push-ups
8 KB Swings
12 GHD Sit-ups

Rest 4 minutes

Part 2:
16 Tabata Intervals of Double Unders

Coach’s notes: Men use 2 pd for KB swings, women use 1.5 pd. Post rounds + reps complete for Part 1 and total reps from Tabata.

Paleo Fact Day 12: How many times have you asked me or someone else: Did that handful I nuts (or any other food containing fat) I just ate get stored as fat? "As far as fat you eat being stored, think of it like this: What you eat, including the fat or carbohydrate or protein is one set of parameters that affect hormone levels that in turn affect fat storage. Your body does not decide what to do with each lipid molecule just like your bank doesn't decide what to do with each dollar you deposit. It does not "decide" to store fat because you ate too much of it. Instead, amounts of macronutrients you eat are one set of factors that influence the balance of fats in storage." Keep reading. (www.paleonu.com)

Rest Day: Sunday 3.28.10

Sun, 28 Mar 2010 11:59:00 -0400

Moving Day!

CFOIB will reopen Monday at 5:30-7:30pm at our new location:

570 Meadow Summit Dr. Unit #19 (across from Coastal Hardware on 904/Grissettown Rd)

in the Meadow Ridge Business Park.

A special thanks to everyone that helped in the Moving WOD on Saturday:

Jim, Patrice, Ralph, Becky, Justin, Larry, Glenn, Calvin, Amy & Brant, Joe & Rhonda, and Kevin. (and of course, a very special thanks to Izzy for christening the new box by pooping on the floor)

Today We Rest.

Paleo Fact Day 11: Biologically, cattle are ruminants, exquisitely evolved to graze grass, and researchers have found that a grain diet raises the acidity in steers' guts. This breeds an acid-resistant form of E. coli that can spread from feces-contaminated carcasses to meat. Although USDA inspections are supposed to detect E. coli, the system is not perfect. In 1993, 600 people in Seattle got sick and three children died after eating E. coli-- tainted hamburger. Since then, outbreaks have triggered more recalls and led to a federal recommendation that consumers cook beef thoroughly. According to USDA research, more than half of grain-fed cattle have been found to have acid-resistant E. coli in their feces; the proportion drops to 15% if they are switched to hay. READ THE ENTIRE ARTICLE on the The Grass Fed Revolution.

MOVING WOD: Saturday 3.27.10

Fri, 26 Mar 2010 21:18:00 -0400

Moving Day!

**Beach WOD is canceled. Instead CFOIB is moving! If you can help out we will be meeting at CFOIB at 9am and loading up a few trucks and dropping it off at the new place in the Meadow Ridge Business Park on 904. Come on by!

If you participate in the moving WOD you will get your paleo bonus point for the day!

Depending on how much we get done this weekend, we may or may not cancel Monday morning classes. Check back for more info this weekend...

Paleo Fact Day 10: Many of us think of "corn-fed" beef as nutritionally superior, but it isn't. A corn-fed cow does develop well-marbled flesh, but this is simply saturated fat that can't be trimmed off. Grass-fed meat, on the other hand, is lower both in overall fat and in artery-clogging saturated fat. A sirloin steak from a grain-fed feedlot steer has more than double the total fat of a similar cut from a grass-fed steer. In its less-than-infinite wisdom, however, the USDA continues to grade beef in a way that rewards marbling with intra-muscular fat. (The Food Revolution)

WOD: Friday 3.26.10

Fri, 26 Mar 2010 00:11:13 -0400

6am class canceled today (Friday). The 6am crew is heading to Charleston to run the Cooper River Bridge Run. Good luck ladies! Be strong, be fast, and please for the love of CrossFit, do not carb-up on grains!

Open gym today 4:30-6pm. Please sign-up online so I know if anyone is coming in. Thanks :)

Beach WOD Saturday morning. Same time, same place. 9am on OIB. Then...a moving party? I'll keep you posted.

"Rowing sucks." ~Robin Campbell

WOD

Snatch Grip Deadlift - 1, 1, 1, 1, 1, 1, 1
Coach’s notes: Do today's WOD or make up one that you missed this week. Post load for each set to comments.

Paleo Fact Day 9: Grass-Fed meat vs. Corn-Fed meat. What's the difference and why should you care? Switching a cow from grass to grain is so disturbing to the animal's digestive system that it can kill the animal if not done gradually and if the animal is not continually fed antibiotics. These animals are designed to forage, but we make them eat grain, primarily corn, in order to make them as fat as possible as fast as possible. (The Food Revolution) Don't forget to log your weekly points on the scoreboard at CFOIB!

WOD: Thursday 3.25.10

Wed, 24 Mar 2010 23:07:12 -0400

"We confide in our strength, without boasting it; we respect that of others, without fearing it." ~Thomas Jefferson

The Campbell's

WOD

Part 1) Shoulder Press 3,3,3
Part 2) Push Press 2,2,2
Part 3) Push Jerk 1,1,1

Part 4) 10 sets for distance:
1:00 Row
1:00 Rest
Coach’s notes: Rest as needed. Post loads & distance per row and total distance to comments.

Paleo Fact Day 8: Organ meats and bone marrow are very paleo. No processed meats. Consumption of fat from grass-fed animals need not be restricted. See Gary Taubes's Good Calories, Bad Calories. Fish should be wild-caught. For everything else organic is preferred, as this is the best we can do to get food free of modern pollutants and with the original micronutrients. (The Paleo Diet Defined)

WOD: Wednesday 3.24.10

Tue, 23 Mar 2010 23:55:00 -0400

You have to decide what your highest priorities are and have the courage - pleasantly, smilingly, non-apologetically - to say 'no' to other things. And the way you do that is by having a bigger 'yes' burning inside. ~Stephen Covey

Happy Birthday Alysha!

WOD

1 round for time:
500m row
25 Push-ups
50 SDLHP
50 Push-ups
50 SDLHP
25 Push-ups
500m row

Coach’s notes: Men use 95 lbs for SDLHP and women 65. Post time to comments

Paleo Fact Day 7: Acceptable oils should be restricted to those from fruits (olive, oil palm, avocado) or tree nuts (coconut, walnut, almond, hazelnut, pecan, macadamia). No high-tech industrial seed oils could have existed back then. (The Paleo Diet Defined)

WOD: Tuesday 3.23.10

Mon, 22 Mar 2010 23:54:00 -0400

Work hard. Eat clean. Live life.

The Snatch Balance

WOD

Part 1) Snatch Balance 3,3,2,2,1,1,1

Part 2) Tabata Row

Part 3) Handstand holds (alap)

Coach's notes: Post load & tabata score to comments.

Paleo Fact Day 6: Salt should not be added to food. They [hunter gatherers] did not have salt shakers. After removing added salt from your diet your taste buds will lose the tolerance they developed for salt. The same thing happens after sweetness is removed. (The Paleo Diet Defined).

WOD: Monday 3.22.10

Sun, 21 Mar 2010 23:55:25 -0400

"People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world." - Michael Josephson

Saturday morning beach WOD- minus a few who left before pics.

WOD

4 Rounds for Time:

10 Handstand Push-ups

35 Double Unders

50 Sit-ups

Rest 3 minutes

Coach’s notes: Post time to comments.

Paleo Fact Day 5: The Center for Disease Control and American Heart Association estimate that nearly 13 million people in the United States have a disease called Coronary Artery Disease (CAD). In this condition, the vessels that supply blood to the pumping muscle of the heart are damaged. The walls are thickened and filled with fat and calcium deposits. Current theory states that the rupture of these “plaques” and the resulting blood clot in the vessel are the direct causes of heart attack.High blood pressure, also known as hypertension, is estimated to affect a total of 50 million people in the United States. Both CAD and hypertension are diseases of the blood circulation system are part of a larger group of conditions that has been titled Cardio-Vascular Disease (CVD). This category of diseases also includes stokes, congestive heart failure and birth defect of the circulatory system. The most recent data available indicates that 61.8 million U.S. citizens have some form of CVD. That means that about 20%, or one out of every five people, has some form of CVD. CVD claims more lives each year than the next 5 leading cause of death COMBINED, [Emphasis added] which are cancer, chronic lower respiratory tract diseases, accidents, diabetes mellitus, and influenza and pneumonia. (The Paleolithic Diet) Why is this important information to us? Because you know someone with CVD! CVD can be directly related to diet & lifestyle. Read this.

Rest Day: Sunday 3.21.10

Sun, 21 Mar 2010 00:41:56 -0400

Today We Rest.

Heather & daughter Emma rest after a WOD last week.

Paleo Fact Day 4: Legumes- Beans have been touted as the healthy protein alternative to meat. The fact that they can cause gastrointestinal distress should be enough for our concern. Most legumes are poisonous if eaten raw. Legumes are high in lectins, protease inhibitors, and phytates. Lectins are proteins that bind carbohydrates, been identified as being inflammatory and toxic, and have a casual relationship with auto-immune diseases such as rheumatoid arthritis, Type I diabetes, and lupus. Phytates or phytic acids, have been shown to inhibit the absorption of minerals such as calcium, magnesium, iron, and zinc in the digestive tract. Furthermore, the presence of protease inhibitors interferes with the breakdown of proteins into amino acids. Vegetarians seeking protein from legumes, may actually be making their protein deficiencies worse! A diet high in legumes, at best, will give you gastrointestinal problems and could result in a mineral deficiency. At worst, a diet high in legumes could induce an "auto-immune" response. Furthermore, the soy industry has been pushing the"health benefits" of soy. As a result, most of our processed foods contain a soy additive or byproduct, in effect, lacing our foods with possible toxins. (The Healing Crow)

I hope you have all made it through the weekend with Paleo success! We are all beginning to look better, feel better, and add years to our lives. Remember to log your food in your journal everyday and keep track of your daily score. We officially have 25 CrossFitters in the challenge! 26 including myself and the jury is still out on a few who missed last week. If you missed the pre-paleo wods last week and the sign-up it's not too late. See me this week for photos and measurements!

Beach WOD: Saturday 3.20.10

Sat, 20 Mar 2010 01:23:50 -0400

Today is a Beach WOD- please meet on OIB by the pier @ 9am. Please sign up for class online so I know how much equipment to bring and don't be late!

Paleo Fact Day 3: A diet high in legumes, carbohydrates, and grains could be making you ill. Why would a diet high in post-agricultural-era foods be detrimental to our health? Because these foods are foreign to our bodies. Our genes have not had the time nor the evolutionary pressures to adapt to these new foods. (healingcrow.com)

The one-legged box jump.

WOD

"Let's try this one again..."

In teams of 5:

AMRAP in 12 minutes:

Station 1: Run 200m

Station 2: Rest

Station 3: Sit ups

Station 4: Push ups

Station 5: KB Sumo-Deadlift HighPull

Your team will keep a continuous rep count at each station. First teammate runs 200m, then tags the person at rest, who then tags the person on situps, who then tags the person at pushups, who then tags the person at the KB swing who then runs 200m. Get it? No, probably not- but I will explain in detail after the warm-up.

WOD: Friday 3.19.10

Fri, 19 Mar 2010 00:26:55 -0400

Saturday Morning Beach WOD- please meet on OIB by the pier @ 9am. Please sign up for class online so I know how much equipment to bring and don't be late!

Paleo Fact Day 2: The carbohydrates (unlimited fruits and veggies) in The Paleo Diet are of a low-glycemic index, meaning that they cause slow and limited rises in your blood sugar and insulin levels. Excessive insulin and blood sugar levels are known to promote a cluster of diseases called Syndrome X (obesity, hypertension, undesirable blood cholesterol and other blood lipid levels, Type 2 diabetes and gout). The high fiber, protein, and omega-3 fat content of The Paleo Diet will also help to prevent Syndrome X diseases.Because of the unlimited amounts of fruits and veggies permitted on The Paleo Diet, your body will be slightly alkaline -- meaning that diseases and disease symptoms of acid/base imbalance (osteoporosis, kidney stones, hypertension, stroke, asthma, insomnia, motion sickness, inner ear ringing, and exercise-induced asthma) will improve.The high soluble-fiber content of The Paleo Diet will improve most diseases of the gastrointestinal tract, and the high omega-3 fat content will improve most of the "itis" or inflammatory diseases. (thepaleodiet.com)

All pre-Paleo Challenge WODs must be completed by today. Remember that we have open box hours from 4-6pm.

Anyone who has the power to make you believe absurdities has the power to make you commit injustices. -Voltaire

Larry did awesome on his KTE during the Filthy Fifty...

...And then something strange happened ???

WOD

(do today's WOD or make-up one that you missed this week)

With a 15 minute time limit:

150 KB Swings

AMRAP Jumping Burpees

Coach’s notes: Guys use 1.5 pd, gals use 1 pd for KB swings. Jumping burpees to 6” above reach. Post number of jumping burpees to comments.

WOD: Thursday 3.18.10

Thu, 18 Mar 2010 01:35:00 -0400

Beach WOD on this Saturday! Time & meeting place to be announced later...

Welcome to the rest of your life! Paleo Challenge day one. What did you have to eat today? Remember to write everything down in your food log.

Paleo Fact Day 1: With readily available modern foods, The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables -- foods that are more nutritious than whole grains or dairy products. (thepaleodiet.com)

It's on like Donkey Kong!

Non-Paleo Ice Cream Brownie Sundae.

Non-Paleo Philly Cheesesteaks & Fries.

Non-Paleo Quesadillas & Chips.

Definitely, Non-Paleo Irish Car Bombs!

Full, Bloated, Miserable & ready to take on....

WOD

"Murph"

Run 1 mile

100 Pull-Ups

200 Push-ups

300 Air Squats

Run 1 mile

WOD: Wednesday 3.17.10

Tue, 16 Mar 2010 23:30:57 -0400

There will be no evening classes today. Instead we will all meet at Duffer's in Shallotte for our Pre-Paleo Final Meal (and maybe some beers) @ 6pm. I hope to see everyone there (wearing your CFOIB gear)!

If you have not gotten your before photos and measurements taken please see me by the end of the week.

"For every wound, a balm. For every sorrow, a cheer. For every storm, a calm. For every thirst, a beer." Happy St. Patrick's Day :)

WOD

Back Squat on the minute.

Coach’s notes: Men use 65 lbs, women use 45 lbs. Post rounds completed + reps to comments.