October 13th, 2009

Organic or Not?


Finally healthy Coke! Ok, organic or not, I am pretty sure there is no way to make Coke healthier, but what about your fruits and veggies. After all, these should be the main source of your dietary carbs, right? I know that’s a no brainer for all of our paleo types, but how important is it that they are organic. Well, as it turns out some foods are more affected by pesticides and fertilizers and some require much more spraying and chemicals to achieveĀ  the desired end product. So as money conscious, paleo consumers who are already spending way more money on our carbs buying berries and broccoli rather than beans and bread, it behooves to know which fruits and veggies are worth spending the extra cash on and which ones might be worth saving money on. Here is a handy guide that we use when making such decisions.

All Classes

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

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October 10th, 2009

Centeredness and Serenity


No we’re not aligning our chakras here, but we are aligning heavy stuff over our center of balance. Three very different positions; one very important similarity. Those who train here have heard it a million times. No matter what you are doing with a weighted bar you will be in balance when that bar is as close to the middle of your foot as possible. These three pictures show this happening right before our eyes. Joyce (pictured left) has just finished the first pull on a clean. Notice how the knees are out of the way and the lats are engaged keeping the bar against her legs. All of which causes the bar to move in a straight line over her mid foot. From here her knees will rebend under the bar to allow her to jump the bar vertically keeping the bar close to her torso and over the middle of the foot during the second pull. Andrea (middle) is in the front rack position ready to dip and drive the bar vertically on a push jerk. Here we see the bar tucked in fairly deep on the shoulders keeping her in balance over her feet and also giving a stable platform for her to jump the bar from. Next up for her here, the chin stays back, the torso vertical and she will drive that bar in as straight of a line as possible directly over her center of mass. Andrea (right) is now in the receiving position of the push jerk. Again, not to belabor the point, but the bar is directly over the middle of the foot. Hence the look of serenity uncontrollably displayed across her face. A sure sign of hitting the sweet spot overhead. A half inch forward or back and the facial expression would be screaming “Hey! Who put all that extra weight on the bar, YO!” As you can imagine Andrea speaks like this often. So the bottom line is keep the bar over the middle of your foot and you will say nicer things and look cuter when lifting big weight.

9 AM Class

Deadlift 1-1-1-1-1-1-1 reps

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Ocotber 9th, 2009

The Paleo Chili Cookoff!


What’s wrong with this picture? That’s right its not Paleo friendly in more way than one! We are looking for Paleo chili. If you are not sure what paleo is you better get to learnin’! Google is an amazing thing! This event is a fun way to get into the fall season, hang out with friends and learn a new healthy recipe. The date is Sunday, November 15th starting at noon. The event will kickoff with a killer WOD and then transition inside for chili tasting and the Seahawks game. After tasting all the chili, private ballots will be cast, and the winner will be selected through the good old democratic process. To qualify to win you must have a list of all ingredients written down for all to examine and they must all be Paleo friendly. Again, not sure what qualifies as Paleo friendly? Consider this also a research project! The winner receives a free month membership here at CFS. You must bring your chili already made. We can plug in crock pots and warm things up on the stove, but there won’t be time to actually make them here. This is the WOD for that weekend. There is no WOD on Saturday the 14th. The training calendar reflects this.

All Classes

Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps

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Compare to here.

October 8th, 2009

Sleep and your Health


We talk lots about nutrition and exercise. They are the two main keys to changing your body and destroying your enemies, but there is a silent third factor that affects both of these things almost as profoundly as our oft mentioned dynamic duo. This cloaked bandit eluding you in the night is none other than sleep. Let’s just keep it simple. You TRULY can derail much of your hard work in the gym and at the dinner table by not giving this biological necessity its due. Here are a couple ways. You diligently eat that low glycemic diet trying ever so hard to lose that gut (a sign of insulin resistance) and avoid being another statistic in the growing epidemic of Type 2 Diabetes (caused by insulin resistance). A lack of sleep can override the effectiveness of a good diet and cause insulin resistance. Another scenario…you kill WODs on a regular basis working intensely and explosively hoping to gain that positive hormone response of human growth hormone and testostorone that helps keep us all young, lean, muscular and athletic. If you don’t give sleep its due you are severely stunting your own efforts. HGH and testostorone can only be fully restored with a full nights sleep. The same is true of cortisol, which is a stress hormone that gets down regulated with good sleep. So get 8 hours of sleep every night and be hotter and a better performer.

Don’t believe me? Check out this article about sleep and kids. This is a must read. Most everything mentioned here for children is true for you too.

AM Classes

Happy rest day!

PM Classes

21-18-15-12-9-6-3 rep rounds of:

Handstand push-ups

Ring Rows

Hanging Leg Raises

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