WOD August 31 : Motivation - Faith

Hi everyone,

A lot of you are going back to College for this new school year.
A lot of you are starting a new job.
A lot of you are starting their sports season again.
A lot of you have great goals in life. Studies, Sports, Love, Friendship, Family, ...
A lot of you plan on reaching them.
A lot of you have a huge will and a huge motivation towards these life goals.
A lot of, along this journey to reach your goals, will need to maintain that will and that motivation.

As a coach, I want to share a video with you. It will help you keep that motivation HIGH

Enjoy and remember to believe in yourself!

WOD August 30

Warm-Up and Stretch for 15 minutes,

Then do ...

AMRAP* in 20 minutes of:

5 Squat Clean
10 Box Jumps
15 Push-Ups
50 Double Unders

*AMRAP = As Many Rounds As Possible

Video on "Double Unders"

WOD August 29

Warm-Up and Stretch for 15 minutes

Then do ...

"ANGIE"

100 pullups
100 pushups
100situps
100squats

FOR TIME!

WOD August 28

Warm-up and Stretch for 15 minutes,

Then do ...

A Time Trial in one of these Sports:

-> Running: 5kms
-> Biking: 40kms
-> Swimming: 2kms
-> Rowing: 1500m

Perform max. reps PUSH UPS in 1 minute: 3 times

Am I Hungry?

Book your Appointment with me today! I can help you loose weight!

m.deboever@hotmail.com - Michael Deboever

WOD August 27

Warm-Up and Stretch ...

Then do,

"Own It"

Without stopping, do:

1 Thruster
1 Pull-Up
2-2
3-3
4-4
5-5
6-6
7-7
8-8
9-9
10-10
11-11
Etc ... until you can't do it without stopping

How BAD do you want to get your results? HOW BAD?

WOD August 26

Warm-up and stretch for 15 minutes,

Then do the "Dot Com" {www.crossfit.com}

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

WOD August 25

Warm-Up and Stretch for 15 minutes

Then do ...

"FIGHT GONE BAD"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points!

WOD August 24

Warm-Up and Stretch for 15 minutes,

Then do ...

"Diane"

21-15-9 reps of

Deadlifts (225/175lbs)
Handstand Push-Ups

For tiiiiiiime!

WOD August 23

Warm-Up and Stretch for 15 minutes,

Then do ...

10-9-8-7-6-5-4-3-2-1 KBS (32/20Kg)
1-2-3-4-5-6-7-8-9-10 Box Jump (30")

Then Row 1km as fast as you can!

WoD August 22

Remember to rest sometimes!

WOD August 21

Warm-Up and Stretch for 15 minutes,

Then do ...

5 Rounds for time of:

10 Front Squat
10 Jump over a hurdle
10 Push Presses
10 K2E
10 Push-Up (clapping)
1 Sprint to wall (30m) with KB, 5 handstands, Sprint back (30m)

What is wrong with what we eat: Mark Bittman

Must watch video! Everyone of us should watch and listen carefully:

WOD August 20

Warm-Up and Stretch for 15 minutes

Then do ...

5-5-5-5-5 Heavy Deadlifts
Rest a few minutes and do an AMRAP* in 20 minutes of:

5 KBS
5 Pull-Ups
5 Box Jumps
5 Burpees

Rest a few minutes then run 4x200m Sprint All Out!

*AMRAP = As Many Rounds As Possible

WOD August 19

Warm-Up and stretch for 15 minutes

Then do ...

12 DL (185/155)
10 tire flips
12 pull-ups

9-15-9
6-20-6
3-25-3

For time!

WOD August 18

Warm-Up and Stretch for 15 minutes

Then do ...

21-15-9 reps for time of:

Thrusters - KB High Pull (32/24kg)

All Out!

Almonds ... why?

Consumers have new reasons to enjoy almonds as researchers have recently announced that nuts not only taste good, but they're also good for you.
Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles, experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century.

See this!

Cancer Prevention - Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

Phytochemical Powerhouse - Leading nutrition scientists presented their research findings in a symposium entitled "Nuts in a Healthful Diet", as a part of the 1998 Experimental Biology annual meeting. Dr. Gary Beecher, of the USDA-ARS, has analyzed the phytochemical content of almonds and states, "I have never seen this diversity of phytochemicals in a single food source."

Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack.

Lower Cholesterol - In one clinical study, Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc., showed that almonds added to the diet had a favorable effect on blood cholesterol levels and that none of the study groups experienced weight gain in the study.

Some nuts contain rhizveritrol, the anti-inflammatory agent found in red wines and thought to be responsible for the "French paradox". Many scientists have pointed to the French consumption of red wine as one factor in the lower rate of heart disease despite their diets rich in cream sauces and buttery pastries. The fat in nuts is unsaturated, or the "good" fat and there is no cholesterol in these fats.

If you think almonds are just for satisfying your mid-afternoon munchies, you're in for a surprise! These tasty tidbits pack a nutritional punch, combining tons of essential nutrients in one very delicious package.

One teeny ounce of almonds contains 12 percent of your daily allowance of protein. And absolutely no cholesterol, of course. You'll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the "good" fat.
This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber. And don't forget calcium and folic acid - they're in there too!
When you get right down to the details, it's no wonder so may people go nuts for almonds!

20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk, a valuable tool in preventing osteoporosis.

Almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol, which may help prevent cancer.

If you're pregnant, or thinking about it, almonds are a great source of the folic acid you need!

Almonds contain more magnesium than oatmeal or even spinach. Are you listening, Popeye?

Build strong bones and teeth with the phosphorus in almonds.

WOD August 17

Warm-Up and Stretch for 15 minutes ...

Then do ...

15 x 100m Sprint
50 squats between the 100m Sprints

As fast as you can of course!

WOD August 15

Warm-Up and Stretch

Then ...

Learn how to do an active REST!

Go running, biking or do any other activity at a very low and steady level.

Relax!

WOD August 14

Warm Up and Stretch for 15 minutes

Then do ...


Tabata Squats
Tabata Push-Ups
Tabata Sit-Ups
Tabata Burpees
Tabata KBS (24/20kg)

Rest 2 minutes between Tabatas

Tabata = 4 minutes - 8 cycles of 30 seconds - 1 cycle is 20 seconds ON and 10 seconds OFF - Count your reps, lowest number in a cycle is your score for that exercise.

WOD August 13

Warm-Up and Stretch for 15 minutes

Then do ...

"Diane"

21-15-9 (reps) for time of

-> Heavy DL (adapt it to your level & official weight: 225/185lbs)
-> Handstand push-ups

Go run 1 mile "Time Trial"

Almonds to loose weight

When you start a weight-loss diet, calorie-dense nuts might not automatically be at the top of your diet foods list. But recent data has shown that almonds, in particular, can play a role in weight loss. Almonds are high in fiber and protein, and also contain the potent antioxidant vitamin E and the blood sugar stabilizer magnesium. Perhaps most importantly, studies have found that the cell walls of almonds inhibit the absorption of their fat content by the body.

Step 1
Know your serving size. Fitness Magazine says an ounce of almonds, or about 23 almonds, is the recommended daily serving of this nutritious nut. If you don't have time to count out almonds, use an Altoids tin to estimate. Fitness Magazine says the recommended serving fits perfectly into such a tin. The Almond Board of California also suggests using a shot glass, ice cream scoop or sticky note to approximate the serving, which totals 160 calories.

Step 2
Mix it up. You might grow tired of eating your 23 almonds a day, so the Almond Board of California suggests some options. Switch up your peanut butter for some equally delicious almond butter. Mix your own in a food processor by blending your daily portion of almonds with some vegetable oil and salt. Sprinkle roasted almonds on favorite fish or vegetable dishes, the Almond Board of California says.

Step 3
Consider almond meal replacement. Because almonds are so filling and packed with nutrients, they make a good option for occasional meal replacement, reports Health Learning Info.org. To substitute for a meal, eat 50 almonds instead of the usual 23. Health Info.org cited a study conducted at Hope National Medical Center, in which 65 overweight adults ate 70 almonds per day for six months and lost 18 percent of their body weight. The almond regimen was in combination with a reduced calorie diet, Health Info.org reports.

WOD August 12

Warm-Up and Stretch for 15 minutes

Then do ...

20 Double Unders
20 "1 arm" KB Snatch (20 on each arms)
20 Squat Jumps

2 x 10 rounds for time both
Rest 3 minutes between the sets of rounds

Go run 20 minutes ALL OUT!

WOD August 11

Go to a Gym and find some weights

Warm-Up and Stretch

Then do ...

5 sets of 5 (5x5) heavy Back Squats (85%)
5 x 10 Strict Pull-Ups
5 x 10 Bench press (80%)
5 x 10 Dumbbell Press (70%)

Rest 30 sec to 1 minute between sets

WOD August 10

Warm-Up and Stretch for 15 minutes

Then do ...

10 Rounds for time of:

10 Double Unders
10 Push-Ups
10 Squats

Thats an awesome one! Lets do it!

Stretch after

Race Day Nutrition Protocole: Max Wunderle

Nutrition Protocol:

The concept of race-day nutrition is a cornerstone of the endurance community. First, there are three elements to competition fueling—nutrition, hydration and electrolyte management. Let’s start with nutrition.

Sports drinks, gels, bars, Fig Newtons, bananas, sweet potatoes, peanut-butter-and-jelly sandwiches and even pizza have all been used as sources of nutrition for various endurance events lasting over four hours. At a minimum, we will want to clarify our needs from a caloric standpoint.

Muscles store carbohydrate as glycogen (long-term stored energy). This glycogen energy source is tapped out at about 2,000 calories for a trained triathlete. Why is this important? Because this fuel source is only good for about 1.5-2 hours of high-intensity performance. So, for those of you with plans on racing events that will end in about 1.5 hours, race-day nutrition isn’t as critical as for those competing in events lasting more than 2 hours. In a situation like the CrossFit Games, the replenishment of calories becomes the burden, not fueling during competition.

#Pre-Competition Nutrition—CrossFitter

From an everyday perspective, fueling can remain as it is achieved in a Paleo or Zone protocol. If, however, the CrossFit athlete will be engaging in multiple WODs over the course of one, two or three days, we will want to see a larger portion of carbohydrate consumed to top off our glycogen stores. Sweet potatoes are a good choice for athletes following either a Zone or Paleo protocol. From a quantity standpoint, the athlete should look to eat approximately two additional blocks of carbohydrate during the breakfast and lunch before the first day of competition. Dinner is less relevant as complex carbo- hydrates will not process for about 18 hours. If a compe- tition is multiple days, the lunch and breakfast protocols can be followed for dinner as well.

#Pre-Competition Nutrition—CrossFit Endurance

Assuming an event will last three hours or more, the same protocol as shown above is appropriate. The goal is the same: consuming a measured ratio of macronu- trients with a carbohydrate bias to top off one’s glycogen stores.

#In-Competition Nutrition—CrossFitter

As virtually all WODs are less than 1 hour, no additional nutrition consumption is needed.

#In-Competition Nutrition—CrossFit Endurance

Now that you are aware of how much energy your body can store (approximately 2,000 calories), we need to identify how many calories are being burnt and how to replace those calories to perform between three and 17 hours. Caloric burn rates can vary anywhere between 400-750 calories per hour depending on the specific individual and effort being given.
The second part of our equation is identifying how many calories our bodies can process and turn into energy in that same time period. This again can vary between 300-550 calories per hour. Confirming this number is very personal and should be established during training rides or runs. Success begins by starting with about 300 calories per hour (for a 140-170 lb. male) and monitoring your energy levels both during and after exercise. The following information can be reviewed to see how the body demands more protein and fat as the time of an event increases (we will review hydration and electrolyte protocols later in this piece):

90 Minutes-4 Hours

Glycogen is depleted.
Fueling transitions to glucose/carbohydrate.
Isotonics or gel/water should be the source of calories.
Target should be 300 calories per hour/20 oz. of water.
Electrolytes begin to have larger role.

4-12 Hours

Intensity trends lower.
Fueling moves from glucose to fat.
Carbohydrate loading must continue to fuel fat burning.
Electrolytes must be replaced at 500-2,000 milligrams per hour.

12-18 Hours

Carbohydrate contributes 50 percent of energy vs. 80 percent at lower levels.
Protein is now needed to provide approximately 10 percent of calories.
Fat now bears a 20-35 percent burden of total calories.
Electrolyte and water prescription remains the same as in the 4-12 hour period.
Total consumption is 300-600 calories per hour and breakdown is 60-70 percent carbohydrates, 20-30 percent fat, 10-15 percent protein.
Potassium should be replaced once every 3-4 hrs (via electrolytes or bananas).
(Source: The Paleo Diet for Athletes by Dr. Loren Cordain—2005)

#Post-Competition Nutrition—CrossFitter

In this recovery scenario, a blend of carbohydrate and protein to the tune of 3:1 or 4:1 is ideal. This ratio ensures a quick channeling of carbohydrate to the muscles to replenish glycogen and includes much-needed protein for muscle repair. From a Paleo Diet perspective, many athletes will explore sweet potatoes and bananas for carbohydrate sources, then go “off the reservation” with a scoop of whey protein. These items can be mixed with coconut water to taste. The other end of the 3:1 spectrum is chocolate milk. Further fueling past the recovery period will feature a return to a normal Paleo or Zone protocol with appropriate quantities of all three macronutrients—protein, carbohydrate and fat.

#Post-Competition Nutrition—CrossFit Endurance

The post-competition protocol for a CrossFit Endurance athlete is identical to that of the CrossFitter.

#Caution

Finally, here are a couple of “watch outs” and thoughts around deviating from this program. For those of you thinking you can simply down all your calories at the beginning of each hour, think again. If you flood your digestive tract with too many calories, you will force your heart to pump a disproportionate amount of blood to your stomach. This takes vital blood away from the muscles you need to compete. At the other end of the spectrum, training at 90-95 percent max of your maximum heart rate (or rate of perceived exertion) will disallow proper digestion as your body will flow a disproportionate amount of blood to your muscles and away from your stomach. This is the cause of so many “reversals” (or vomiting), which cause so many longer- distance athletes to lose vital nutrition and consequently DNF.
For those procrastinators trying to catch up in your race by loading up on nutrition missed at previous occasions, you will likely meet the same end as those trying to “forward buy” their nutrition.

Hydration Protocol:

#Pre-Competition Hydration—CrossFitter

Everyday and pre-competition water protocols are very easy to prescribe. Simply take your weight in pounds, divide by two and drink that number of ounces of water each day. So, a 150-lb. athlete should target consuming 75 oz. of water per day. Should that athlete then train for an hour, that target number would rise by about 16 oz. per hour of training.

#Pre-Competition Hydration—CrossFit Endurance


The pre-competition hydration protocol for an endurance athlete is identical to the CrossFitter’s.

#In-Competition Hydration—CrossFitter

Much like the scenario with nutrition, most CrossFit activities are less than 60 minutes. Therefore, no hydration is needed outside of drinking for comfort.

#In-Competition Hydration—CrossFit Endurance

From an endurance-hydration perspective, minimum target consumption of water should be about 16 oz.per hour.
This number, however, can sway wildly in more aggressive conditions. For example, if a 170-lb. male is competing/training in a relatively low-humidity environment at 73-76 degrees, the 16-20 oz. per hour target is quite sufficient to ensure optimal hydration levels. Conversely, as the temperature goes up, say 85 degrees with increased levels of humidity, the target consumption levels of water can be as high as 32 oz. per hour. To experiment with various activities and temper- ature environments, please visit the Gatorade hydration calculator. This is a very good tool for targeting water consumption, not Gatorade consumption.

#Post-Competition Hydration—CrossFitter

No significant protocol changes are necessary. Returning to the half-body-weight-in-ounces prescription will successfully rehydrate the athlete.

#Post-Competition Hydration—CrossFit Endurance

Identical to the CrossFitter.

Electrolyte Management

This segment will seek to break down and simplify the third category of performance fueling. On race day (and in any efforts lasting longer than 1.5-2 hours) and in the days leading up to a competition, attention to electrolyte levels can be vital.

In essence, electrolytes are vital to optimal body function. If optimal levels of electrolytes are not maintained, athletes can fall into a state called “hyponatremia,” a condition that is defined by low sodium levels in the blood. Symptoms of this state are weakness, cramping, nausea, fatigue and vomiting. Ultimately, this condition can even cause death, as it has in several marathons over the past three years. In each case of death (Chicago and Boston marathons), the athletes in question consumed gluttonous amounts of water that effectively diluted their electrolyte levels and brought on hyponatremia.

Conversely, and just as deadly, is hypernatremia, a condition caused by an elevated level of sodium in the blood. While over-consumption of electrolytes can be a driver of this condition, it is more commonly associated with dehydration, as the increased level of sodium is more often caused by a lack of water ingestion.

The biggest challenge for those who follow a diet with very low levels of sodium is understanding how to ingest electrolytes or define the appropriate amounts to ingest. The chart above and guidelines below should help one define his or her own protocol.

#Pre-Competition Electrolytes—CrossFitter

At a minimum, the ingestion of incremental salt in the day before competition is mandatory. This can be done via soup at lunch and dinner the day before competition or through consumption of electrolyte supplements like Saltstick (see next page). Such a protocol can be very personal (note the target ranges in the chart above) and should be practiced in training before race day. An exper- iment with several bowls of soup prior to a 45-minute aerobic WOD should help define personal success.

#Pre-Competition Electrolytes—CrossFit Endurance


The same pre-competition protocol can be followed by a CrossFit Endurance athlete.

#In-Competition Electrolytes—CrossFitter

Much like the scenario with nutrition and hydration, most CrossFit activities are less than 60 minutes. Therefore no in-competition electrolyte consumption is needed.

#In-Competition Electrolytes—CrossFit Endurance

To best identify your needs around electrolytes, we simply need to understand the amount of fluid being lost in any given hour of exercise. To do this, weigh yourself (without workout clothes on) before your session, then do the same afterwards. If you consumed fluids during the session, simply subtract that weight (roughly 16 oz. of fluid per pound) from your post-workout result. Once you know the amount of fluid you are shedding per hour,you can then estimate losses of various electrolytes as below. I’ve also included an electrolyte breakdown of the leading electrolyte supplement, Saltstick.

Now that you know your sweat rate, you can plan your training and racing activities appropriately. As an example, if you are sweating about 22 oz. per hour, you now know that you need to replace about 440 milligrams of sodium every hour to retain optimal performance. Before jumping into an electrolyte-/sodium-replacement supplement, you must back out the electrolytes present in your calorie source (gels, bars, etc.). So, if you are using GU Energy gels, each pouch contains about 55 milligrams of sodium.
Based on consuming three gels per hour, your nutrition source will be doubling as a sodium replacement source as well but will come up short by about 275 milligrams.

Therefore, the use of an electrolyte-replacement capsule like Saltstick (one to two capsules per hour) will be needed.

#Post-Competition Electrolytes—CrossFitter

If there is no immediate sense of urgency in the athlete’s condition (no dizziness, cramping, vomiting, nausea, headaches, etc.), no incremental attention to electrolyte ingestion is needed past your normal post-competition protocol (recovery drink/nutrition). If, however, there are signs of the maladies listed, immediate medical attention should be sourced, with the athlete potentially in need of a saline IV drip to quickly administer needed electrolytes and water.

#Post-Competition Hydration—CrossFit Endurance

The same protocol can be followed.

The Complete Approach:
In summary, we believe there are three major areas in performance fitness: training, recovery and nutrition. It goes without saying that all three must be respected appropriately. This “three-legged stool” will not provide a firm foundation if only one or two of its legs are given requisite attention. Ensure your athletes are educated and executing the proper protocols to make sure their race-day fueling strategies are as committed as their training and recovery protocols.

Article from the CrossFit Journal, writen by Max Wunderle

WOD August 9

Warm-Up and stretch

Then do ...

10 Pull-ups
10 Squats
10 Push-ups
10 KBS (24/20kg)

10 Rounds for time!

WOD August 8

Warm-up and Stretch for 15 minutes

Then do ...

"10m Sprint on the minute and more"

First minute: 10m
Second minute: 20m
Third minute: 30m
Etc ...
Add 10m every minute. You rest is the time left to the next minute.

How many minutes and meters can you run?

-CrossFit Endurance Signature-
The certification is amazing (Aug 7th and 8th, Albany, NY)

WOD august 7

Warm-up and Stretch for 15 minutes

Then do ...

A time trial on your bike: 60 minutes ALL OUT!

Stretch after.

WOD august 6

Warm-Up and Stretch,

Then do ...

10x 100m Sprint
Rest the time of your previous 100m sprint

Example: 100m in 15 seconds, rest 15 seconds. Next 100m in 16 sec., rest 16 sec. ...

WOD August 5

Warm-Up and Stretch for 15 minutes

Then do ...

3 rounds for time of:

100m Sprint
25 Squats

Rest 5 minutes then do ...

5 rounds for time of:

10 Overgead Squats (65% of BW)
15 Ring Dips
20 Push-Ups

WOD August 4

Warm-Up and Stretch for 15 minutes

Then do ...

2 Rounds for time of:

100 Skips (Jump Rope)
20 KBS
100 Skips
20 Pull-Ups
100 Skips
20 Push-Ups
100 Skips
20 Plate Lift-Ups
100 Skips
20 Tire Flits* (or rock flips or anything you can flip)

*Adaption for "Flips" -> Run 100 meter with a weight, Medicine ball 9kg/7kg

Proteins MUST BE in each meals

Until recently, protein got little attention. Like a quiet child in a classroom of rowdies, it was often overshadowed by fat, carbohydrates, and vitamins. That's changing. Lately there's been an explosion of interest in protein, largely triggered by high-protein diets for weight loss.

Surprisingly little is known about protein and health. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. That's just about 8 grams of protein for every 20 pounds of body weight. Beyond that, there's relatively little solid information on the ideal amount of protein in the diet, a healthy target for calories contributed by protein, or the best kinds of protein.

Around the world, millions of people don't get enough protein. Protein malnutrition leads to the condition known as kwashiorkor. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death.

In the United States and other developed countries, getting the minimum daily requirement of protein is easy. Cereal with milk for breakfast, a peanut butter and jelly sandwich for lunch, and a piece of fish with a side of beans for dinner adds up to about 70 grams of protein, plenty for the average adult.

How can you do?

# Get a good mix of proteins. Almost any reasonable diet will give you enough protein each day. Eating a variety of foods will ensure that you get all of the amino acids you need.

# Pay attention to the protein package. You rarely eat straight protein. Some protein comes packaged with healthful fiber and micronutrients, such as beans, nuts, and whole grains. Some protein comes packaged with lots of unhealthy fat, like when you eat marbled beef or drink whole milk. Fish and poultry are the best choices for meat eaters; if you are partial to red meat, such as beef, pork or lamb, steer yourself toward the leanest cuts, and make it only an occasional part of your diet. If you like dairy products, skim or low-fat versions are healthier choices.

# Balance carbohydrates and protein. Cutting back on highly processed carbohydrates and increasing protein intake improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.

# Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. But don't go overboard. Two to four servings a week is a good target. And stay away from supplements that contain concentrated soy protein or soy extracts, such as isoflavones. Larger amounts of soy may soothe hot flashes and other menopause-associated problems, but the evidence for this is weak.

Don't misunderstand Carbs!

We've come a long way from the days when one of the knee-jerk answers to the question "What should I eat?" was "You can't go wrong with carbohydrates." We now know that carbohydrates, the staple of most diets, aren't all good or all bad. Some kinds promote health while others, when eaten often and in large quantities, actually increase the risk for diabetes and coronary heart disease.

The wild popularity of the Atkins, South Beach, and other low-carbohydrate diets led many Americans AND Canadians to believe that carbohydrates are "bad," the source of unflattering flab, and a cause of the obesity epidemic. That's a dangerous oversimplification, on a par with "fat is bad." Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may, indeed, contribute to weight gain and interfere with weight loss. Whole grains, beans, fruits, vegetables, and other sources of intact carbohydrates do just the opposite—they promote good health.

Don't be misled by the blanket pronouncements on the dangers of carbohydrates. They are an important part of a healthy diet. Carbohydrates provide the body with the fuel it needs for physical activity and for proper organ function. The best sources of carbohydrates—fruits, vegetables, and whole grains—deliver essential vitamins and minerals, fiber, and a host of important phytonutrients.

Adding Good Carbohydrates


For optimal health, get your grains intact from foods such as whole wheat bread, brown rice, whole grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur. Not only will these foods help protect you against a range of chronic diseases, they can also please your palate and your eyes.

Until recently, you could only get whole-grain products in organic or non-traditional stores. Today they are popping up in more and more mainstream grocery stores. Here are some suggestions for adding more good carbohydrates to your diet:

# Start the day with whole grains. If you're partial to hot cereals, try old-fashioned or steel-cut oats. If you're a cold cereal person, look for one that lists whole wheat, whole oats, or other whole grain first on the ingredient list.

# Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.
# Bag the potatoes. Instead, try brown rice or even "newer" grains like bulgur, wheat berries, millet, or hulled barley with your dinner.

# Pick up some whole wheat pasta. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.

#Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

Good Carbs, not No Carbs?

Good Carbs, not No Carbs?

Some popular diets treat carbohydrates as if they are evil, the root of all body fat and excess weight. That was certainly true for the original Atkins diet, which popularized the no-carb approach to dieting. And there is some evidence that a low-carbohydrate diet may help people lose weight more quickly than a low-fat diet, although so far, that evidence is short term.

No one knows the long-term effects of eating little or no carbohydrates. Equally worrisome is the inclusion of unhealthy fats in some of these diets.

If you want to go the lower carb route, try to include some fruits, vegetables, and whole grain carbohydrates every day. They contain a host of vitamins, minerals, and phytonutrients that are essential for good health and that you can't get out of a supplement bottle. And do your heart a favor by choosing healthy fats and proteins to go along with those healthy carbohydrates: A 20-year prospective study of 82,802 women looked at the relationship between lower carbohydrate diets and heart disease; a subsequent study looked at lower carbohydrate diets and risk of diabetes. Women who ate low-carbohydrate diets that were high in vegetable sources of fat or protein had a 30 percent lower risk of heart disease and a modestly lower risk of type 2 diabetes, compared to women who ate high-carbohydrate, low-fat diets. But women who ate low-carbohydrate diets that were high in animal fats or proteins did not have a reduced risk of heart disease or diabetes.

WOD August 3

Warm-Up and Stretch for 15 minutes

Then do ...

-50 Double Unders
-10 Heavy Deadlifts
-50 Double Unders
-20 KBS
-50 Double Unders
-30 K2E
-50 Double Unders
-40 Push-Ups
-50 Double Unders
-50 m Sprint

x 2 Rounds FOR TIME!

Eat a variety of Fruits and Vegetables everyday

Vegetables and fruits are clearly an important part of a good diet.
Almost everyone can benefit from eating more of them, but variety is as important as quantity.
No single fruit or vegetable provides all of the nutrients you need to be healthy.

The key lies in the variety of different vegetables and fruits that you eat.

Try these tips to fit more fruits and vegetables into your day:


# Keep fruit out where you can see it. That way you'll be more likely to eat it. Keep it out on the counter or in the front of the fridge.

# Get some every meal, every day. Try filling half your plate with vegetables or fruit at each meal. Serving up salads, stir fry, or other fruit and vegetable-rich fare makes it easier to reach this goal. Bonus points if you can get some fruits and vegetables at snack time, too.

# Explore the produce aisle and choose something new. Variety is the key to a healthy diet. Get out of a rut and try some new fruits and vegetables—include dark green leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.

# Bag the potatoes. Choose other vegetables that are packed with more nutrients and more slowly digested carbs.

# Make it a meal. Try some new recipes where vegetables take center stage.

WOD August 2

Warm-Up and Stretch for 15 minutes

Then do ...

"BIG Angie"

AMRAP* in 20 minutes of:

15 Pull-Ups
30 Push-Ups
45 Squats

*AMRAP = "As Many Rounds As Possible"