When it comes to produce should you buy organic or not? Well, it depends on what you are buying. Some produce naturally needs very little chemical fertilizer and pesticides to survive just fine, therefore these products are okay to buy non-organic. Other products, however, receive large amounts  of chemicals regularly and should always be organic. The lists below were compiled by The Human Ecologist magazine and are an updated version of what I have sent out in the past. Read the full article here to find out why avoiding chemical pesticides in your food is extremely important to your health. The Dirty Dozen should be bought organic. The Clean Fifteen can be bought non-organic due to low pesticide levels.

The Dirty Dozen

Apples, Celery, Strawberries, Peaches, Spinach, Nectarines (imported), Grapes (imported), Sweet Bell Peppers, Potatoes, Blueberries (domestic), Lettuce, Kale/Collard Greens

The Clean Fifteen

Onions, Sweet Corn, Pineapples, Avocado, Asparagus, Sweet Peas, Mangoes, Eggplant, Cantaloupe (Domestic), Kiwi, Cabbage, Watermelon, Sweet Potatoes, Grapefruit, Mushrooms

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Post time to comments.

Post time to comments.

Below are some resources for further investigation on nutrition. These were requested at our nutrition class last Saturday.

Weston A. Price Foundation- Find out about all things Real Food. My favorite resource. Use the search function.

Nutrition and Physical Degeneration- Weston A. Price’s book containing his landmark research on healthy, traditional cultures and the foods they ate.

Mark’s Daily Apple- A great laymen’s website for Real Food nutrition. Easy read.

The Primal Blueprint Cookbook- A good Real Food cookbook with fairly simple recipes.

Pragmatic Paleo- Great Real Food recipes from our very own Annie S.

Nourished Kitchen- Also a great resource for Real Food recipes, information and product recommendations.

Nourishing Traditions- My favorite Real Food cookbook.

Good Calories, Bad Calories- More information than you would ever want to know about why dietary refined carbs kill you and dietary fat doesn’t.

Why we get Fat, and What to do about it- A much easier to understand version of Good Calories, Bad Calories.

Sumo Deadlift High Pull

1-1-1-1-1

The bar must move from the ground to chin height in one smooth continuous movement with the knees and hips fully extended. There is no re-bending of the knees to get the chin down to the bar.

Post loads to comments

then…

5 rounds for virtuosity rather than time of:

5 Strict pull ups

5 Push ups

7 Sotts press

7 Squat box jumps 30″/24″ (these will be a full squat right into a box jump)

9 Double unders

9 Backwards single unders

Post impressions to comments.

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Post rounds completed to comments.

I am friends with Charity Vale, she is friends with Jenny.  In fact, they are so tight CV gets emails from her each day.  As of late CV has been guiding me, fine maybe her husband too, through making our own yogurt.  They say it’s simple.  I caved, bought a yogurt making device and it’s culturing as I type this.

Jenny has an amazing Raw Milk Tutorial, so check it out.  Her steps are clear and easy to follow.  So far the process has been relatively effortless, stay tuned after we test it out!

I’m trying not to interrupt this BFF-fest, because I’m still super tight with Chris (watch the video), and I’ll continue to obnoxiously drop his name into any sentence which I’m able.

Eat well, Friends,

AnnieS

The 2012 CrossFit Games season is upon us. Registration for the 2012 CrossFit Open is now up and running. The Open is the first step in getting to the Reebok CrossFit Games at the Home Depot Center in L.A. where the fittest men and women on the planet will battle it out at almost any test of fitness imaginable to prove that they are on top of the fitness world and walk away with a cash prize of at least $250,000. Anyone can compete in the Open, hence the name! Last year over 26,000 people worldwide did. The workouts for the Open will be announced here once a week for 5 weeks in a row on Wednesdays at 5 PM, starting February 22nd. Competitors will have until the following Sunday at 5 PM. to complete the workout under the scrutiny of a judge and submit their score. The workouts must be completed at a local Affiliate and that Affiliate will provide a judge and will validate the score after it has been submitted. The workouts may also be done and submitted via video to validate the score. Each workout will be explained in detail on the announcement page (linked above). Every athlete competing must watch all explanation videos and read all instructions prior to completing the WOD so that there is no confusion as to the requirements of the rules and standards. At CrossFit Snohomish we will be doing the workouts from the Open each Saturday. Everyone may come to class just like normal to do the workout. Those wishing to be judged for the Open will have the opportunity to do so at that time. Every CFS athlete competing in the open must make EVERY effort to do the WOD at the Saturday class each week. If for some reason you are traveling your next best option will be to find an affiliate near where you are traveling to and get your score validated there. If this cannot be done you may email all of the CFS coaches to attempt to set up an appointment to do the WOD at another time. The cost for this will be $20 to the coach for their time and effort! Let the Games begin!

8 AM

CrossFit 101

9 AM

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to here.

10 AM

Yoga

11 AM

Nutrition Class

Post time to comments.

Compare to here.

Post time to comments.

Compare to here.

The recipe is easy, delicious and made from 100% Real Foods. It is my new favorite meal. No surprise, it is from Nourished Kitchen. Check it out here.

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to here.