Quick read for the day
Hey guys, I came across this article and thought it might help clear up some myths about weight loss. I’ll be doing a “food as fuel” class first week in June to kick off summer fat loss challenge! ————————————————– If you are seeking to lose weight and optimize your health, foods that contain added sugar, as well as grains like bread and pasta should be eliminated or else comprise very low percentages of your diet. Most people who bought into the “high-carb, low-fat” dietary recommendations has likely struggled with their weight and health, wondering what they’re doing wrong. The problem is that overeating carbohydrates can prevent a higher percentage of fats from being used for energy, and lead to an increase in fat production and storage. Your body has a limited capacity to store excess carbohydrates. This is one of the reasons why elevated blood sugar follows their overconsumption. If you are not able to immediately use the sugar as a result of intense physical activity then one of the ways your body avoids dangerously elevated blood sugar is through converting those excess carbohydrates into excess body fat primarily in your belly. The way it works is that any carbohydrates not immediately burned by your body as fuel are stored in the form of glycogen (a long string of glucose molecules linked together). Your body has two storage sites for glycogen: your liver and your muscles. Once the glycogen levels are filled in both your liver and muscles, excess carbohydrates are converted into fat and stored in your adipose, that is, fatty tissue. So, although carbohydrates are “fat-free,” this is misleading because excess carbohydrates end up as excess fat. When you see refined grains on a food label, think of them as “hidden sugar,” and when you see sugar, think of it as “hidden fat.” But that’s not the worst of it. Any meal or snack high in “complex” carbohydrates, i.e. starch is actually a complex of glucose molecules, will also generate a rapid rise in blood glucose. To adjust for this rapid rise, your pancreas secretes insulin, which then lowers your levels of blood glucose. The problem is that insulin is essentially a storage hormone, evolved to put aside excess carbohydrate calories in the form of fat in case of future famine. So the insulin that’s stimulated by excess carbohydrates aggressively promotes the accumulation of body fat! This was enormously useful in ancient times when calories were frequently scarce, but today this setup is a disaster waiting to happen. In other words, when you eat too much sugar, bread, pasta, and any other grain products, you’re essentially sending a hormonal message, via insulin, to your body that says “store more fat.” This is actually a highly beneficial response in certain scenarios such as when calories are very scarce. This provides a major survival advantage — but for nearly everyone reading this, having insufficient calories is not an issue, so this protective mechanism actually sabotages your health. Eating fat doesn’t make you fat — but eating carbs like sugar can kill you … Coach Price
Friday May 18, 2012
This WOD was put together by Coach Andy, so hate on him if its too hard but before you do remember this quote, “If your workout doesnt frighten you its not hard enough, if your afraid to do your workout you’re not hard engough”
On a side note, we are seeking another trainer to join our gym. You dont have to have your Crossfit Cert yet, we can help you with that. Just come talk to me, Jay or Rick if you think it might be for you.
Warm up – 1 round
- 40 push ups
- 800 run
- 40 push ups
- 800 run
Skill – Sit ups, hand behind head, proper ab activation and breathing pattern to impove sit up speed.
Strength – 400 m farmer carry with partner doing sit ups until retrun x 2 rounds each (use dumbells)
Met Con – 911 HERO WOD 20 min AMRAP
- 9 burpee
- 11 pull up
- 21 KB swing
Train hard, Eat Clean
Coach Price
Thursday May 17, 2012
Hooyah to those Hell Week warriors that competed the hero WOD Murph last night, in the heat, jocked up with weight vests and best of all no complaints! Do work, expand you zone, improve as a person Something a bit different today, try this: 8 rounds (8 deadhang pullups, 16 plyo pushups, 24 unanchored situps) Each round add in 50m bear crawl and a 50m walking lunge. The choice lies with you where to insert them. Then 2 mile run, for time. Notes: Choose wisely, once start don’t change. Easy day. This WOD is. Compliments Mark Divine at SEALFIT, thanks coach! Train hard eat clean Coach Price
Wednesday May 16 2012
Warm up- 4 rounds10
- wall ball 10
- box jump
- 200 m run
Skill- thruster
Strength: 3-3-3-3-3-3-3-3 Thruster
Stamina: 4 Rounds,
- 7x Thruster @ 85% 3 RM,
- 14x Burpee box jump,
- 50m buddy pull with heavy band.
Train hard, Eat Clean
Coach Price
Tuesday May 15, 2012
Warm Up = 1 mile jog
Skill – kipping/ butterfly pullups
Strength- Max reps pull ups for 3 sets
Met Con – Deck of Cards
- Coaches Choice on exercises!!
Hell Week started today and I have to say Im pretty dang proud to have the pleasure of coaching such a hard charging, mentally tough group. You guys EAT, Drink water, get a massage and some sleep, see you at 5 bells am sharp!!
On a side note, one of our coaches, Brandon, unfortunatly broke his hand in 4 places over the weekend and after a lot of persuasion from me, he decided it was a good idea to go to the hospital. They detected the numerous fractures and rushed him into major surgery to avoid other potential complications. Good luck to ya Brandon, we are all pulling for you (anyone notice how he showed up and pulled his share at Hell week with no complaints this morning? Ya, thats our guy so Ill leave you with the coach Hancetts favorite quote of all time
“Your not Hardcore…. Unless you live Hardcore!!!!!!!”
Train Hard, Eat Clean
Coach Price
