WOD:

Row for calories
42-30-18

50 GHD sit-ups

Rene makes the box jump look way too easy!

CrossFit and Paleo in the local news:

WOD:

Rest Day

Happy Birthday Brian! The whole crew at KCF hopes you have a great day!

Anatomy of a CrossFitter

Today in San Diego Dan is presenting a seminar to the CrossFit Headquarters training staff. All the folks who teach the Level 1, Level 2, and all specialty certifications will hear Dan talk about the most important areas of the body and how they relate to CrossFit. It is a phenomenal presentation, both incredibly informative and educational as well as entertaining. But don’t think the HQ staff are the only ones who get in on the fun. Dan will be presenting this talk at KCF later this month. It is great information for those of you who may have designs on coaching some day, but is also extremely beneficial for those of you who want to improve your performance in the box.

Dan presents Anatomy of a CrossFitter at OCF last August

WOD:

100 Double Unders

10,9,8,7,6,5,4,3,2,1 reps of
Broad Jump Push-Ups
MBC
Pull-Ups

100 Double Unders

Post times to comments.

Scott takes a quick breather during deadlifts.

What’s the deal with dairy?

Last Sunday we talked about continuing paleo as a way of life, but I suggested I would likely add butter back into my diet. I have yet to do that, but even though I will cut back significantly, dairy will probably not be permanently absent from my diet. I briefly made reference to “high quality dairy” in the comments, and this post on Mark’s Daily Apple breaks it down even more. Pay particular attention to the section on insulin response. For diabetics and others with higher risks of cardiovascular disease, dairy should be consumed on a very limited basis or maybe not at all (one could check their blood sugar after eating dairy to get the best picture of how their body reacts). Men who are interested in adding bulk may be inclined to consume a bit more dairy, especially in the post work-out window. Like I mentioned last week, plenty of people who consider themselves paleo consume small amounts of dairy. After you eliminate it for 30 days, you can slowly reintroduce dairy and listen to how your body feels to determine if will stay in your diet.

WOD:

 “Filthy Fifty”

Complete 50 reps of each of the following for time:
Box Jumps (24″/20″)
Jumping Pull-ups
Kettlebell Swings (35#/26#)
Walking Lunges
Knees-to-Elbows
Push Press (45#/33#)
Hip Extensions
Wall Balls (20#/14)
Burpees
Double Unders

Post time to comments

The Wisconsinites are starting to take over this place. We welcome Jackie, another Cheesehead, with heavy deads.

A Not So Sweet Sugar Substitute

Our dietary recommendations are quite simple: meat, lots of veggies, nuts and seeds, and some fruit. During a nutrition challenge we are hard and fast with our no-no list which is: grains, legumes, dairy and sugar. When we say sugar, we are talking about added processed sugars. Absolutely no cane sugar (raw, turbinado, evaporated, bleached white, powdered, brown…you name it), no High Fructose Corn Syrup, no brown rice syrup and certainly no artificial sweeteners. There are a couple of sweeteners that we do allow and those would be honey and pure maple syrup, not that Aunt Jemima crap (seriously, check out this ingredient list). There is another sweetener out there that by name and of course through some fancy schmancy labeling appears that it might pass muster, Agave Nectar. If you search around some paleo and other “KCF endorsed” websites you might find Agave Nectar in their recipe ingredient lists. Well, fact of the matter is, it shouldn’t be. Agave Nectar certainly is NOT a healthy sweetener. I’d go into all the reasons why, but that has already been done for me. Calvin Sun, a coach at CrossFit Invictus posted a great article on the problems with Agave Nectar. Click here to read that aticle.

Bear in mind that while we are okay with a little honey or pure maple syrup sometimes, these products still pack a huge carbohydrate punch.  Use them SPARINGLY!!!!

WOD:

Deadlift
5-5-5-5-5

Then
Max effort Ring Support/L-Hold
Max effort Handstand

Brian put up an impressive load during his first ever attempt at a thruster.

More CrossFit in the News

We saw an inspiring CF story featured on a local news program in a link from yesterday’s post. Here is another story featured in the Wall Street Journal about a Marine who found CrossFit after a devastating injury. Yet another example of how this program changes lives and makes people both physically and mentally stronger.