December 8th, 2012

Eggs Part 2- Pastured or conventionally raised?

Many of you have heard me talk on this, but not everyone so here goes. Putting egg laying chickens out at pasture where they have grass, bugs and all other kinds of things to eat is more than just being kind to the chickens. It has a very real effect on the nutrient density of the egg. Take a look at the numbers below.

Vitamin A

  • Conventional: 487 IU
  • Pastured avg: 792 IU

Vitamin D

  • Conventional: 34 IU
  • Pastured avg: 136 – 204 IU

Vitamin E

  • Conventional: 0.97 mg
  • Pastured avg: 3.73 mg


  • Conventional: 10 mcg
  • Pastured avg: 79 mcg

Omega-3 Fatty Acids

  • Conventional: 0.22 g
  • Pastured avg: 0.66

Now remember these are truly pastured eggs, not just grocery store eggs that are labeled “free range.” So find a local farmer that is doing things right. Support them and your health by purchasing their eggs and then don’t destroy them by cooking the crud out of the beautiful golden yolks! These stats were taken from Whole Health Source. Check them out here for more good info on eggs.

Workout of the Day

Complete as many reps as possible in 7 minutes of:

Post reps completed to comments.

December 7th, 2012

Eggs Part 1: Cooked or raw? Yes.

With all the eggs available to us now I thought we should take a quick look at some of the egg info we have reviewed in the past. Enjoy!

Eggs are one of the most nutrient dense foods that Americans eat. Especially if they are from pastured chickens (more on that in a later post). The question is not whether you should eat eggs or not. That is easy. You should. What we are talking about today is how to best prepare them to maximize and preserve the nutrient density and minimize some of the few negative aspects. Really the answer is very simple. The white should be cooked and the yolk should be as raw as you can handle. Why? Lets start with the white. The white has anti-nutrient qualities similar to grains that can impair digestion and limit the availability of certain nutrients. Fortunately for us, when egg whites are cooked these characteristics disappear. The yolk on the other hand, does not contain these anti-nutrient qualities eliminating the need for cooking. Actually, the yolk itself should ideally be consumed raw to maximize the availability and quality of the nutrients contained there. The yolk is full of almost all of the “good stuff” in an egg. Unfortunately, many of these good qualities are ruined when cooked. Take omega-3 fatty acids for instance. A pastured egg is rich in these vital fats but when exposed to too high of heat they are quickly oxidized leaving them useless and possibly even harmful. That is just one example of how heat damages some of the nutrients in the yolk. Some of the other elements are also negatively affected by heat. So the next time you’re cooking breakfast think, sunny side up, over easy or gently poached.  The only caveat to this the argument is that you can get sick from pathogenic bacteria in raw eggs. On this issue you have to do your research and make your own decision just like with raw dairy. Some issues that we as a family consider are the quality of the egg and chicken, and we also try to wash the outside of the egg if we know at least part of it is going to be consumed raw.

Every minute on the minute for 16 minutes complete:

2 Deadlift on the even minutes

15 box jumps on the odd minutes.

Post deadlift loads, box height and any modifications to comments. In the rare occasion that you can’t complete the box jumps or deadlifts in their respective minute, skip the exercise that was to occur during the next minute and finish the set you are on. Then on the following minute get back on track.

Compare to here.

December 6th, 2012

The Highway 9 Throwdown Wrap Up

The final results of the CrossFit Lake Stevens/CrossFit Snohomish Highway 9 Throwdown are in! This was a tight race all the way through. I hope everyone from both gyms enjoyed it and can see some of the benefit of raising the stakes with a little competition every now and then. Without further ado here they are…

CFS week 5 score-80.346
CFLS week 5 score-79.844

CFS Final competition score-156.065
CFLS Final competition score-151.890

Workout of the Day

Warm up:

Two rounds not for time and in any order of:
10 Strict toes-to-bar
Row 200 meters with straight legs
10 Burpees
Row 200 meters with straight arms

Post impressions to comments.


Snatch 2-2-2-1-1-1-1-1 reps

Post loads to comments.

December 5th, 2012

Michael E. Weston


U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Workout of the Day


Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Post time to comments.

WOD Demo with Tekton CrossFit – video [wmv] [mov]


December 4th, 2012

Chris goes long…in some serious CFS swag!

Chris ran a Half the other day in about 2 hours. Why? Well, I’m not sure why anyone does such things (personal opinion). What a great challenge though! Not a bad time either. Especially for someone who works out for less than an hour a day and usually doesn’t run much more than a mile or two per week in the gym. Not to mention the fact that he’s able to rx pretty much every CrossFit WOD we throw at him, which as you know, requires huge amounts of strength, coordination, power and speed. Being able to do all that and still be able to run a long ways is what CrossFit is all about. Nice work Chris!

Workout of the Day

Part A:

Highway 9 Throwdown WOD 5


Part B:

2 rounds not for time of:

20 Ring rows with feet at the height of  the bottom of the rings

2 minutes of accumulated plank hold

1 minute of accumulated hold at the top of the pull up

Rest 2 minutes

Post impressions to comments.