Tuesday 130521

5:30am Domination.

We’ve all heard the we should eat organic.  Problem is it’s usually more expensive than the non-organic option so it may not be in the budget.  We know that organic options expose us to less toxins, provides higher levels of Omega 3′s and antioxidants, and provide more Vitamin A, E , and C than the non-organic, but sometimes price is the determining factor in our selections.

From the Poliquin blog I came across a few simple ideas to make eating organic all the time a more realistic option..  Check out the full blog here.

Here’s the bullet points from the information:

#1: Invest In Organic, Pasture-Raised Meat

Check out the following sources websites for information on safer sources of meat, www.eatwild.comwww.localharvest.org, and www.westonaprice.org/local-chapters/find-local-chapter.

#2: During Summer Always Choose Nutrient-Rich, Full-Fat Organic Dairy

#3: Mix & Match Produce Based on Local Options & The EWG Guide

The (EWG)Environmental Working Group provides two lists as part of their guide to pesticide levels on produce: The Dirty Dozen plus Two of foods that are most contaminated by pesticides, and the Clean Fifteen that are cleanest.

#4: Shop Organic For Special Populations: Kids & Pregnant Women

Check out the full article HERE for more information regarding the above information referenced from the Poliquin Blog

 


 

Today's WOD:

25 Pistols (alternating)
25 DB Snatches (alternating) 70/50#
25 Pistols (alternating)
25 DB Snatches (alternating) 70/50#
25 Box Jumps 30/24″
25 C2B Pullups
25 Box Jumps 30/24″
25 C2B Pullups


 

Strength:

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Monday 130520

"Seize the limit, let the sky be the moment."

- Sluggo

Today's WOD:

1x20 back squat. Heaviest possible.

Then

3 rounds for total working time:

row 500m

25 thrusters 45#

10 pull-ups

rest 1:1


Saturday 130518

Our teams put in solid work at SLC CrossFit's Friday Night Event! Van and Becca, Tanner and Cayson, Ben and Abby, and Tyson and Jennie threw down hard core. Huge thanks to those that came up and supported team ECF! Our gym rules.

Todays WOD

AMRAP in 10 min

5 HSPU

10 Jumping Squats

15 sit-upssit-ups

Friday 130517

Come support Team ECF at SLC CrossFit at 7pm! We'll be there to chew some bubble gum and kick some a$$, and I'm already out of bubble gum. Don't let us down! We need your support. Let's show that 'other' valley what this valley is made of.

Today's WOD:

3 rounds for time of:

30 Pistols
25 C2B Pull-ups
20 Burpees

Thursday 130416

No time to write or motivate tonight, sorry peeps. I'll hit you back with a bombshell next time yo. Just kidding, I don't really talk like that, I'm much more sophisticated Wallace.

Goodnight.

Today's WOD:

For Time:

30 Toes-to-Bar

Then:

3 Rounds of:

10 Thrusters - 135/95#

50 Double Unders

Then:

30 Toes-to-Bar

 

Cash Out with:

Core Blaster:

1:00 in each station of:

Dragon Flags

Flutter Kicks

Super Hollow Rocks

Glute Ham Raises

Wednesday 130515

Schedule Change for this week: No 9:30am class Wednesday or Thursday. Sorry for the inconvenience.

 


 

If you have any "before and after" pictures you'd like to share, I need a bunch for our new website. They don't have to be the awkward half-naked ones, just anything that shows the changes you've made.

I also need some testimonials! If you love ECF and love what it has done for you, please write something up so others can see the love. You never know who you could inspire and save their lives.

 


 

 

Today's WOD:

Sled Day

AMRAP in 15 Minutes:

Cycle through 3 sleds and 1 butcher at various weights pulling each 50m.

Sled #1 - 95#/65# (switch weights out between gender)

Sled #2 - 135#/95#

Sled #3 - 185#/135#

Butcher - 110#/Empty-70#


 

Strength:

1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec.

2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec.

*Notes: Straps should be used for Clean Pulls.

Extra Credit:

3 Rounds of:

3 Rope Climbs

7 Axle Clean & Jerks - 135#/96#

Tuesday 130514


Research Review: Should you balance your fats for better health?

For fifty years, scientists told us that too much saturated fat was bad for our hearts, and advised us to switch to polyunsaturated fats instead. Oops.

It turns out that polyunsaturated fats are not all equal, and some of them actually increase the odds of cardiovascular disease and death.

Introduction

Ever notice how a particular food can become all the rage – only to drop out of fashion a few years later?

And how the food or nutrient that our doctors told us to get more of in 1990 can morph into the one they are warning us against in 2013?

It’s enough to harden a person’s arteries.

With so much conflicting information out there, it can be tough to figure out what to believe.

But as you’ll learn in this article, health is about balanceToo much or too little of any nutrient can lead to trouble.

Keep that in mind as we explore the complicated world of fats and their role in heart health.

What fats should I eat?

In the last half of the 20th century, doctors and nutrition professionals agreed: too much saturated fat was bad for the heart.

The recommendations were clear: If you want to avoid heart disease and keep your arteries free of build-up, you should increase polyunsaturated fats and decrease saturated fats in the diet.

That’s what they told us – and most of us listened.

But lately, there’s been a shift in scientific understanding.

  • Saturated fats don’t seem to be as bad for us as doctors used to think.
  • Polyunsaturated fats are not equal in their effects.
  • And the type of polyunsaturated fat you eat may be just as important as how much of it you eat.

KEEP FATS REAL

Here’s one simplified way to understand the relationship between some different fat types.

fat diagram 1024x589 Research Review: Should you balance your fats for better health?

*photo credit Precision Nutrition Textbook

Notice that generally, fat type alone doesn’t determine the healthiness – rather, healthy fats are found in whole, unprocessed foods, while unhealthy fats are found in processed foods.

For example, you’ll notice that naturally occurring saturated fats (such as coconut) are important in a healthy diet. On the other hand, artificially created saturated fats (fats that start out unsaturated and are then chemically processed  – for instance, through hydrogenation — to become saturated, such as margarine) are not as healthy a choice.

Our bodies know what to do with real food. They don’t know what to do with the other stuff.

KEEP FATS IN BALANCE

We recommend the following guide for fat intake:

  • 1/3 of your fatty acids from saturated fats;
  • 1/3 from monounsaturated fat; and
  • 1/3 from polyunsaturated fat (with a good amount of omega-3 fatty acids)

Of course, these should mostly come from whole, unprocessed foods. (We’ll give you some ideas below.)

Are polyunsaturated fats bad for your heart?

Every once and awhile a food or nutrient gets vilified. (By food I mean anything that has been around for at least 100 years. Low fat, low cal, low-sugar cookies — not food.)

But the truth is, there’s really no such thing as a “good” food or a “bad” food. And almost anything we swallow can be good or bad for us, depending on whether we have a deficiency or a massive overabundance.

Don’t believe me?

Let’s take a look at water. Pure, innocent, cornerstone-of-life water.

You’re mostly water – about 70%. You need water daily to live. So water is good, right?

But even water can kill you. If you over-hydrate yourself you can get water intoxication. Too much water causes a decrease in key electrolytes that are really important for important things like your heart pumping.

And of course, your lungs like to be moist but not full of water.

Again, it’s all about balance. The right amount in the right place at the right time.

 

Finding fatty acids in the grocery store

Now you know which fats you should eat in what proportions. But there’s no “fat” aisle at the grocery store, and most nutrition labels don’t classify fats beyond telling you whether they’re saturated or unsaturated.

Here’s how to recognize what kind of fats you’re buying and eating.

  • Saturated fats come mostly from animal fats (e.g. butter, meat fats) and tropical oils (e.g. coconut oil). They’re usually solid at room temperature.
  • Monounsaturated fats come mostly from avocados, nuts, and olive oil.
  • Most other oils are polyunsaturates.

Fats pie Research Review: Should you balance your fats for better health?

START WITH WHOLE FOODS

If you’re looking to add good fats to your diet, start with whole food-based fats in their natural, least-processed state. This includes things like:

  • fatty fish and seafood; sea vegetables
  • raw nuts and seeds
  • avocados
  • fresh olives
  • fresh coconut; raw cacao
  • pastured butter and full-fat dairy
  • fatty meats if pastured / grass-fed

CHOOSE COOKING OILS WISELY

Unless you’re grinding and pressing your own olives or seeds, remember that all oils have undergone at least some processing.

Look for “cold-pressed” or “extra-virgin” varieties of oil where possible.

The table below (source) breaks down the fatty acid composition of different types of oils that can be used for cooking – along with butter, for comparison. Highlighted oils are lower in omega-6 fatty acids.

COOKING OILSAT/MONO/POLY FATTY ACIDS (%)OMEGA-6 (%)OMEGA-3 (%)OMEGA-9 (%)SMOKE POINT
Almond oil 8.2/69.9/17.4 17.4 0 69.4 420 F (216 C)
Avocado oil 11.6/70.6/13.5 12.5 1.0 67.9 400 F (204 C)
Butter 63.3/25.9/3.8 3.4 0.4 24.6 300 F (149 C)
Butter oil 62.3/28.9/3.7 2.3 1.5 25.2 485 F (252 C)
Canola oil 7.4/63.3/28.1 19.0 9.1 61.7 400 F (204 C)
Coconut oil 86.5/5.8/1.8 1.8 0 5.8 350 F (177 C)
Corn oil 13.0/27.6/54.7 53.5 1.16 27.3 450 F (232 C)
Cottonseed oil 25.9/17.8/51.9 51.5 0.02 17.0 420 F (216 C)
Flaxseed oil 9.4/20.2/66.0 12.7 53.3 20.3 225 F (107 C)
Grapeseed oil 9.6/16.1/69.9 69.6 0.1 15.8 420 F (216 C)
Hazelnut oil 7.4/78.0/10.2 10.1 0 77.8 430 F (221 C)
Macadamia oil 12.5/83.5/4.0 2.0 2.0 83.0 413 F (210 C)
Mustard oil 11.6/59.2/21.1 15.3 5.9 11.6 489 F (254 C)
Olive oil 13.8/73.0/10.5 9.8 0.8 71.3 375 F (191 C)
Palm oil 49.3/37.0/9.3 9.1 0.2 36.6 455 F (235 C)
Peanut oil 16.9/46.2/32.0 32.0 0 44.8 450 F (232 C)
Safflower oil 7.5/75.2/12.8 12.7 0.1 74.8 510 F (266 C)
Sesame oil 14.2/39.7/41.7 41.3 0.3 39.3 510 F (266 C)
Soybean oil (refined) 15.3/22.7/57.3 50.3 7.0 22.6 460 F (238 C)
Sunflower oil 13.0/46.2/36.4 35.3 0.9 46.0 440 F (227 C)
Walnut oil 9.1/22.8/63.3 52.9 10.4 22.2 400 F (204 C)

Notice the smoke point of the various oils. That’s the temperature at which they begin to burn.

When you’re cooking, you want to prevent oil from burning because overheating causes chemical deterioration and produces toxic compounds that circulate in your body and lead to inflammation. Not good. Cooking with fats high in Omega-3 fatty acids is not good as they are especially sensitive to heat and break down intro trans fats easily.

So next time you add some fat to your diet, be sure to get a good variety, don't burn your olive oil, and keep it fresh!

 


 

Today's WOD:

50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB


 

Strength:

1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Monday 130513

Custom ECF Wristwraps will be here this week! We'll have pink for the ladies, and blue for the boys. So stoked!

 


 

 

Elevated CrossFit Kids getting upside down! Handstands make you smarter.

Cayson training for the upcoming SLC Friday Night Lights Event! We need everyone to come support us at 7:00pm at SLC CrossFit. Come watch us dominate.

We love rope climbs.

 


 

Today's WOD:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

 


 

Strength:

1) 7X1 Hang Snatch – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. (Pull from each stop)
2b) 5X3 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Saturday 130511

If only I could have pecs like Kocoum:

 


 

I wanted to say how proud I am of everyone yesterday! Holy crap there were some heavy lifts going on. I'm so stoked! I think everyone PR'd (Even pregnant Ashley). It's times like these that make me love being a coach. Check out your pics on Facebook!

Today's WOD:

For time:

50 Wall Balls 20/14#
50 C2B Pull-ups
50 Pistols (alternating)
50 DB Snatches (alternating) 70/50#

Strength:

15 Minutes to Find a 1RM Snatch

15 Minutes to Find a 1RM Clean and Jerk

Friday 130509

Chad and Cherie Wright, one of the coolest couples in Springville. CrossFit together, stick together.

Today's WOD: (compare to 120425)

3 Rounds of:

1 Lap of Death Marches - 45#/25# Dumbells

1 Lap of Walking Lunges - 45#/25# Dumbells

10 Dumbell Squat Cleans - 45#/25# Dumbells

*notes: If there are no dumbells left in your weight, go heavier :)

 


 

Strength:

1a) 3X10 Deadlifts @ 70% – rest exactly 2:00.
1b) 3X10 Bench Press @ 70% – rest exactly 2:00.

*Notes: A and B should be UB touch & go reps.

Skill

15 minutes alternating ME L-Sit Hold and Freestanding Handstands (no HSPU).

*Notes: spend roughly 1:30 alternating between each movement.

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