SUN, 29NOV09
The WOD - SAT, 28NOV09
3 rounds for time:
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The WOD - THUR, 12NOV09
Alternating Double Tabata:
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The WOD - WED, 11NOV09
3 rounds for time of:
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The WOD - TUES, 10NOV09
NASTY GIRLS
3 rounds for time of:
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Nasty Girls...[wmv]
Post IDA WOD
In spite of the Weather Channel's 'fear mongering' about Ida, the gym is OPEN today. Please feel free to come in during regular class times today, and get some!
The WOD - MON, 09NOV09
4 rounds for time:
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Thoughts on leadership from the man who led the soldiers of 1/7 Cav in the Ia Drang Valley in NOV 1965.
The WOD - FRI, 6NOV09
AMRAP for 20 min of:
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Skills & Drills Muscle Snatch - 5 X 5
The WOD - THUR, 05NOV09
21 - 15 - 9 rep rounds for time of:
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Skills & Drills L Sits - 5 X 10 Sec
The WOD - WED, 04NOV09
4 rounds for time of:
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Skills & Drills Hand Stands - 3 X 10 Sec
The WOD - TUES, 03NOV09
Deadlifts:
3-2-2-1-1-1-1
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Skills & Drills Turkish Get Up X 2 per hand
Get ups with pumpkins...Why wouldn't ya'?
The WOD - MON, 02NOV09
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
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What else would you do with a pumpkin after Halloween?
The WOD - FRI, 30OCT09
3 rounds for time:
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The WOD - WED, 28OCT09
AMRAP in 20 min of:
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The WOD - TUES, 27OCT09
Tabata That:
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Tabata Something Else, Rob Miller...[wmv]
The WOD - MON, 26OCT09
9 -15-21 Rep rounds for time:
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Tired of arguing with those who advocate the Vegetarian lifestyle? Special thanks to the athletes at CrossFit Balboa for this next installment in a series of articles addressing the propaganda surrounding Vegetarianism.
Debunking Vegetarianism
Vegetarianism Myth #5 - "Vegetarian diets offer protection from certain chronic diseases."
Oftentimes, vegans and vegetarians will try to scare people into avoiding animal foods and fats by claiming that vegetarian diets offer protection from certain chronic diseases. Such claims, however, are hard to reconcile with historical and anthropological facts. All of the diseases mentioned are primarily 20th century occurrences, yet people have been eating meat and animal fat for many thousands of years. Research shows, there were/are several native peoples around the world (the Innuit, Maasai, Swiss, etc.) whose traditional diets were/are very rich in animal products, but who nevertheless did/do not suffer from the above-mentioned maladies. Dr. George Mann's independent studies of the Maasai confirmed the fact that the Maasai, despite being almost exclusive meat eaters, nevertheless, had little to no incidence of heart disease, or other chronic ailments. This proves that other factors besides animal foods are at work in causing these diseases.
Several studies have supposedly shown that meat consumption is the cause of
various illnesses, but such studies, honestly evaluated, show no such thing as
the following discussion will show.
Osteoporosis
Dr. Herta Spencer's research on protein intake and bone loss clearly showed that protein consumption in the form of real meat has no impact on bone density. Studies that supposedly proved that excessive protein consumption equaled more bone loss were not done with real meat but with fractionated protein powders and isolated amino acids. Recent studies have also shown that increased animal protein intake contributes to stronger bone density in men and women. Some recent studies on vegan and vegetarian diets, however, have shown them to predispose women to oteoporosis.
Kidney Disease
Although protein-restricted diets are helpful for people with kidney disease,
there is no proof that eating meat causes it. Vegetarians will also typically claim that animal protein causes overly acidic conditions in the blood, resulting in calcium leaching from the bones and, hence, a greater tendency to form kidney stones. This opinion is false, however. Theoretically, the sulphur and phosphorous in meat can form an acid when placed in water, but that does not mean that is what happens in the body. Actually, meat contains complete proteins and vitamin D (if the skin and fat are eaten), both of which help maintain pH balance in the bloodstream. Furthermore, if one eats a diet that includes enough magnesium and vitamin B6, and restricts refined sugars, one has little to fear from kidney stones, whether one eats meat or not. Animal foods like beef, pork, fish, and lamb are good sources of magnesium and B6 as any food/nutrient table will show.
Heart Disease
The belief that animal protein contributes to heart disease is a popular one that has no foundation in nutritional science. Outside of questionable studies,there is little data to support the idea that meat-eating leads to heart disease. For example, the French have one of the highest per capita consumption of meat, yet have low rates of heart disease. In Greece, meat consumption is higher than average but rates of heart disease are low there as well. Finally, in Spain, an increase in meat eating (in conjunction with a reduction in sugar and high carbohydrate intake) led to a decrease in heart disease.
Cancer
The belief that meat, in particular red meat, contributes to cancer is, like
heart disease, a popular idea that is not supported by the facts. Although it is
true that some studies have shown a connection between meat eating and some types of cancer, its important to look at the studies carefully to determine what kind of meat is being discussed, as well as the preparation methods used. Since we only have one word for "meat" in English, it is often difficult to know which "meat" is under discussion in a study unless the authors of the study specifically say so.
The study which began the meat=cancer theory was done by Dr. Ernst Wynder in the 1970s. Wynder claimed that there was a direct, causal connection between animal fat intake and incidence of colon cancer. Actually, his data on "animal fats" were really on vegetable fats (40). In other words, the meat=cancer theory is based on a phony study.
If one looks closely at the research, however, one quickly sees that it is processed meats like cold cuts and sausages that are usually implicated in cancer causation and not meat per se. Furthermore, cooking methods seem to play a part in whether or not a meat becomes carcinogenic. In other words, it is the added chemicals to the meat and the chosen cooking method that are at fault and not the meat itself.
In the end, although sometimes a connection between meat and cancer is found,the actual mechanism of how it happens has eluded scientists. This means that it is likely that other factors besides meat are playing roles in some cases of cancer. Remember: studies of meat-eating traditional peoples show that they have very little incidence of cancer. This demonstrates that other factors are at work when cancer appears in a modern meat-eating person. It is not scientifically fair to single out one dietary factor in placing blame, while ignoring other more likely candidates.
It should be noted here that Seventh Day Adventists are often studied in population analyses to prove that a vegetarian diet is healthier and is associated with a lower risk for cancer (but see a later paragraph in this section). While it is true that most members of this Christian denomination do not eat meat, they also do not smoke or drink alcohol, coffee or tea, all of which are likely factors in promoting cancer.
The Mormons are a religious group often overlooked in vegetarian studies.
Although their Church urges moderation, Mormons do not abstain from meat. As with the Adventists, Mormons also avoid tobacco, alcohol, and caffeine. Despite being meat eaters, a study of Utah Mormons showed they had a 22% lower rate for cancer in general and a 34% lower mortality for colon cancer than the US average. A study of Puerto Ricans, who eat large amounts of fatty pork, nevertheless revealed very low rates of colon and breast cancer. Similar results can be adduced to demonstrate that meat and animal fat consumption do not correlate with cancer. Obviously, other factors are at work.
It is usually claimed that vegetarians have lower cancer rates than meat-eaters, but a 1994 study of vegetarian California Seventh Day Adventists showed that, while they did have lower rates for some cancers (e.g., breast and lung), they had higher rates for several others (Hodgkin's disease, malignant melanoma, brain, skin, uterine, prostate, endometrial, cervical and ovarian), some quite significantly. In that study the authors actually admitted that meat consumption, however, was not associated with a higher [cancer] risk. And no significant association between breast cancer and a high consumption of animal fats or animal products in general was noted.
Further, it is usually claimed that a diet rich in plant foods like whole grains and legumes will reduce one's risks for cancer, but research going back to the last century demonstrates that carbohydrate-based diets are the prime dietary instigators of cancer, not diets based on minimally processed animal foods.
The mainstream health and vegetarian media have done such an effective job of "beef bashing," that most people think there is nothing healthful about meat, especially red meat. In reality, however, animal flesh foods like beef and lamb are excellent sources of a variety of nutrients as any food/nutrient table will show. Nutrients like vitamins A, D, several of the B-complex, essential fatty acids (in small amounts), magnesium, zinc, phosphorous, potassium, iron, taurine, and selenium are abundant in beef, lamb, pork, fish and shellfish, and poultry. Nutritional factors like coenzyme Q10, carnitine, and alpha-lipoic acid are also present. Some of these nutrients are only found in animal foods--plants do not supply them.
The WOD - THUR, 22OCT09
5 rounds for time:
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The WOD - WED, 21OCT09
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The WOD - TUES, 20OCT09
For Time:
21-15-9 reps of:
21-15-9 reps of:
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The WOD - MON, 19OCT09
4 rounds for time:
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Tired of arguing with those who advocate the Vegetarian lifestyle? Special thanks to the athletes at CrossFit Balboa for this next installment in a series of articles addressing the propaganda surrounding Vegetarianism.
Debunking Vegetarianism
Vegetarianism Myth #4 - "A diet low in fat and cholestrol is healthier for people."
I feel, as many people do, that humans are omnivores; meaning we have the ability to eat both meat and plants. I hear the argument from non-meat eaters that eating meat causes heart disease and cancer. That a diet low in fat and cholestrol is healthier for people. These are myths!
It is commonly believed that saturated fats and dietary cholesterol "clog arteries" and cause heart disease, such ideas have been shown to be false by such scientists as Linus Pauling, Russell Smith, George Mann, John Yudkin, Abram Hoffer, Mary Enig, Uffe Ravnskov and other prominent researchers. On the contrary, studies have shown that arterial plaque is primarily composed of unsaturated fats, particularly polyunsaturated ones, and not the saturated fat of animals, palm or coconut.
Trans-fatty acids, as opposed to saturated fats, have been shown by researchers such as Enig, Mann and Fred Kummerow to be causative factors in accelerated atherosclerosis, coronary heart disease, cancer and other ailments. Trans-fatty acids are found in such modern foods as margarine and vegetable shortening and foods made with them. Enig and her colleagues have also shown that excessive omega-6 polyunsaturated fatty acid intake from refined vegetable oils is also a major culprit behind cancer and heart disease, not animal fats.
A recent study of thousands of Swedish women supported Enig's conclusions and data, and showed no correlation between saturated fat consumption and increased risk for breast cancer. However, the study did show,as did Enig's work, a strong link between vegetable oil intake and higher breast cancer rates.
The major population studies that supposedly prove the theory that animal fats and cholesterol cause heart disease actually do not upon closer inspection. The Framingham Heart Study is often cited as proof that dietary cholesterol and saturated fat intake cause heart disease and ill health. Involving about 6,000 people, the study compared two groups over several years at five-year intervals. One group consumed little cholesterol and saturated fat, while the other consumed high amounts. Surprisingly, Dr William Castelli, the study's director, said:
In Framingham, Mass., the more saturated fat one ate, the more colesterol one ate, the more calories one ate, the lower the person's serum cholesterol ... we found that the people who ate the most cholesterol, ate the most saturated fat, [and] ate the most calories, weighed the least and were the most physically active.
The Framingham data did show that subjects who had higher cholesterol levels and weighed more ran a slightly higher chance for coronary heart disease. But weight gain and serum cholesterol levels had an inverse correlation with dietary fat and cholesterol intake. In other words, there was no correlation at all.
In a similar vein, the US Multiple Risk Factor Intervention Trial, sponsored by the National Heart and Lung Institute, compared mortality rates and eating habits of 12,000+ men. Those who ate less saturated fat and cholesterol showed a slightly reduced rate of heart disease, but had an overall mortality rate much higher than the other men in the study.
Low-fat/cholesterol diets, therefore, are not healthier for people. Studies have shown repeatedly that such diets are associated with depression, cancer, psychological problems, fatigue, violence and suicide. Women with lower serum cholesterol live shorter lives than women with higher levels. Similar things have been found in men.
Children on low-fat and/or vegan diets can suffer from growth problems, failure to thrive, and learning disabilities. Despite this, sources from Dr Benjamin Spock to the American Heart Association recommend low-fat diets for children! One can only lament the fate of those unfortunate youngsters who will be raised by unknowing parents taken in by such genocidal misinformation.
There are many health benefits to saturated fats, depending on the fat in question. Coconut oil, for example, is rich in lauric acid, a potent antifungal and antimicrobial substance. Coconut also contains appreciable amounts of caprylic acid, also an effective antifungal. Butter from free-range cows is rich in trace minerals, especially selenium, as well as all of the fat-soluble vitamins and beneficial fatty acids that protect against cancer and fungal infections.
In fact, the body needs saturated fats in order to properly utilize essential fatty acids. Saturated fats also lower the blood levels of the artery-damaging lipoprotein (a); are needed for proper calcium utilization in the bones; stimulate the immune system; are the preferred food for the heart and other vital organs; and, along with cholesterol, add structural stability to the cell and intestinal wall. They are excellent for cooking, as they are chemically stable and do not break down under heat, unlike polyunsaturated vegetable oils. Omitting them from one's diet, then, is ill-advised.
With respect to atherosclerosis, it is always claimed that vegetarians have much lower rates of this condition than meat eaters. The International Atherosclerosis Project of 1968, however, which examined over 20,000 corpses from several countries, concluded that vegetarians had just as much atherosclerosis as meat eaters. Other population studies have revealed similar data. This is because atherosclerosis is largely unrelated to diet; it is a consequence of aging. There are things which can accelerate the atherosclerotic process such as excessive free radical damage to the arteries from antioxidant depletion (caused by such things as smoking, poor diet, excess polyunsaturated fatty acids in the diet, various nutritional deficiencies, drugs, etc), but this is to be distinguished from the fatty-streaking and hardening of arteries that occurs in all peoples over time.
It also does not appear that vegetarian diets protect against heart disease. A study on vegans in 1970 showed that female vegans had higher rates of death from heart disease than non-vegan females. A recent study showed that Indians, despite being vegetarians, have very high rates of coronary artery disease. High-carbohydrate/low-fat diets (which is what vegetarian diets are) can also place one at a greater risk for heart disease, diabetes, and cancer due to their hyperinsulemic effects on the body. Recent studies have also shown that vegetarians have higher homocysteine levels in their blood. Homocysteine is a known cause of heart disease. Lastly, low-fat/cholesterol diets, generally favored to either prevent or treat heart disease, do neither and may actually increase certain risk factors for this condition.
Studies which conclude that vegetarians are at a lower risk for heart disease are typically based on the phony markers of lower saturated fat intake, lower serum cholesterol levels and HDL/LDL ratios. Since vegetarians tend to eat less saturated fat and usually have lower serum cholesterol levels, it is concluded that they are at less risk for heart disease. Once one realizes that these measurements are not accurate predictors of proneness to heart disease, however, the supposed protection of vegetarianism melts away.
It should always be remembered that a number of things factor into a person getting heart disease or cancer. Instead of focusing on the phony issues of saturated fat, dietary cholesterol, and meat-eating, people should pay more attention to other more likely factors.
These would be trans-fatty acids, excessive polyunsaturated fat intake, excessive sugar intake, excessive carbohydrate intake, smoking, certain vitamin and mineral deficiencies, and obesity.
The WOD - THUR, 1OCT09
AMRAP in 20 min:
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The WOD - WED, 30SEPT09
"Diane"
21 - 15 - 9 rep rounds for time:
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The WOD - MON, 28SEPT09
4 rounds for time:
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Tired of arguing with those who advocate the Vegetarian lifestyle? Special thanks to the athletes at CrossFit Balboa for this next installment in a series of articles addressing the propaganda surrounding Vegetarianism.
Debunking Vegetarianism
Vegetarianism Myth #3 - "Soybeans are an adequate protein substitutes for meat and dairy products."
It is typical for vegans and vegetarians in the Western world to rely on various soy products for their protein needs. There is little doubt that the billion-dollar soy industry has profited immensely from the anti-cholesterol, anti-meat gospel of current nutritional thought. Whereas, not so long ago, soy was an Asian food primarily used as a condiment, now a variety of processed soy products proliferate in the North American market. While the traditionally fermented soy foods of miso, tamari, tempeh and natto are definitely healthful in measured amounts, the hyper-processed soy "foods" that most vegetarians consume are not.
Non-fermented soybeans and foods made with them are high in phytic acid, an anti-nutrient that binds to minerals in the digestive tract and carries them out of the body. Vegetarians are known for their tendencies to mineral deficiencies, especially of zinc and it is the high phytate content of grain and legume based diets that is to blame. Though several traditional food preparation techniques such as soaking, sprouting, and fermenting can significantly reduce the phytate content of grains and legumes, such methods are not commonly known about or used by modern peoples, including vegetarians. This places them (and others who eat a diet rich in whole grains) at a greater risk for mineral deficiencies.
Processed soy foods are also rich in trypsin inhibitors, which hinder protein digestion. Textured vegetable protein (TVP), soy "milk" and soy protein powders, popular vegetarian meat and milk substitutes, are entirely fragmented foods made by treating soybeans with high heat and various alkaline washes to extract the beans' fat content or to neutralize their potent enzyme inhibitors. These practices completely denature the beans' protein content, rendering it very hard to digest. MSG, a neurotoxin, is routinely added to TVP to make it taste like the various foods it imitates.
On a purely nutritional level, soybeans, like all legumes, are deficient in cysteine and methionine, vital sulphur-containing amino acids, as well as tryptophan, another essential amino acid. Furthermore, soybeans contain no vitamins A or D, required by the body to assimilate and utilize the beans' proteins. It is probably for this reason that Asian cultures that do consume soybeans usually combine them with fish or fish broths (abundant in fat-soluble vitamins) or other fatty foods.
The WOD - FRI, 25SEPT09
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
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The WOD - THUR, 24SEPT09
4 rounds for time:
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The WOD - WED, 23SEPT09
AMRAP for 20 min
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The WOD - MON, 21SEPT09
Alternating Double Tabata
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Thanks to eveyone that participated in Saturday's Olympic Weightlifting Clinic! A special thanks to Coach Newton and Coach Lane for packing so much learning into one Day!!
Tired of arguing with those who advocate the Vegetarian lifestyle? Special thanks to the athletes at CrossFit Balboa for this second installment in a series of articles addressing the propaganda surrounding Vegetarianism.
Debunking Vegetarianism
Vegetarianism Myth #2 - "Vegetarians Live Longer and Have More Energy and Endurance than Meat-Eaters"
I have heard the argument from vegetarians and followers of the China Study
Diet (aka Tony Gonzalez of the Kansas City Chiefs) that meat is poison and
lowers energy levels..jpg)
In scientific literature, there are surprisingly few studies done on vegetarian longevity. Russell Smith, PhD, in his massive review study on heart disease, showed that as animal product consumption increased among some study groups, death rates actually decreased! Such results were not obtained among vegetarian subjects. For example, in a study published by Burr and Sweetnam in 1982, analysis of mortality data revealed that, although vegetarians had a slightly (.11%) lower rate of heart disease than non-vegetarians, the all-cause death rate was much higher for vegetarians.
Despite claims that studies have shown that meat consumption increased the risk for heart disease and shortened lives, the authors of those studies actually found the opposite. For example, in a 1984 analysis of a 1978 study of vegetarian Seventh Day Adventists, HA Kahn concluded,
Although our results add some substantial facts to the diet-disease question, we recognize how remote they are from establishing, for example, that men who frequently eat meat or women who rarely eat salad are thereby shortening their lives.
A similar conclusion was reached by D.A. Snowden. Despite these startling dmissions, the studies nevertheless concluded the exact opposite and urged people to reduce animal foods from their diets.
Further, both of these studies threw out certain dietary data that clearly showed no connection between eggs, cheese, whole milk, and fat attached to meat (all high fat and cholesterol foods) and heart disease. Dr. Smith commented,
In effect the Kahn [and Snowden] study is yet another example of negative results which are massaged and misinterpreted to support the politically correct assertions that vegetarians live longer lives.
It is usually claimed that meat-eating peoples have a short life span, but the Aborigines of Australia, who traditionally eat a diet rich in animal products, are known for their longevity (at least before colonization by (Europeans). Within Aboriginal society, there is a special caste of the elderly. Obviously, if no old people existed, no such group would have existed. In his book Nutrition and Physical Degeneration, Dr. Price has numerous photographs of elderly native peoples from around the world. Explorers such as Vilhjalmur Stefansson reported great longevity among the Innuit (again, before colonization).
Similarly, the Russians of the Caucasus mountains live to great ages on a diet of fatty pork and whole raw milk products. The Hunzas, also known for their robust health and longevity, eat substantial portions of goat's milk which has a higher saturated fat content than cow's milk (86). In contrast, the largely vegetarian Hindus of southern India have the shortest life-spans in the world, partly because of a lack of food, but also because of a distinct lack of animal protein in their diets. H. Leon Abrams' comments are instructive here:
Vegetarians often maintain that a diet of meat and animal fat leads to a pre-mature death. Anthropological data from primitive societies do not support such contentions.
With regards to endurance and energy levels, Dr Price, from the Weston Price Group, traveled around the world in the 1920s and 1930s, investigating native diets. Without exception, he found a strong correlation between diets rich in animal fats, robust health and athletic ability. Special foods for Swiss athletes, for example, included bowls of fresh, raw cream. In Africa, Dr Price discovered that groups whose diets were rich in fatty meats and fish, and organ meats like liver, consistently carried off the prizes in athletic contests, and that meat-eating tribes always dominated tribes whose diets were largely vegetarian.
The WOD - FRI, 18SEPT09
For time:
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'GLOBO' Kettlebells????
Handstand Push-up Variations...[wmv]
The WOD - THUR, 17SEPT09
10,9,8,7,6,5,4,3,2,1 rep rounds for time:
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Skills &Amp; Drills
Hollow Rock 5 X 10 sec
Hollow Position, Gymnastics Cert, Roger Harrell ...[wmv]
The WOD - WED 16SEPT09
"Run, Push, Swing"
4 rounds for time:
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Abs - 40 GHD sit ups
Playing With Ring Pushups(Nicole)...[wmv]
Olympic Weightlifting Clinic this Saturday. . .
Just a reminder to everyone that we are hosting an Oly lifting clinic this Saturday from 7:30 AM to 4 PM, so we will NOT have our 10-11AM class
The WOD - MON, 14SEPT09
'Crossfit Total'
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CrossFit Total Explained / CrossFit Total (Nicole & Zac) [wmv]
Tired of arguing with those who advocate the Vegetarian lifestyle? Special thanks to the athletes at CrossFit Balboa for this first installment in a series of articles addressing the propaganda surrounding Vegetarianism.
Debunking Vegetarianism
"I am starting a week long look at the problems and dangers associated with being Vegetarian. Personally, I follow a Paleo Diet and classify myself as a Meatarian. I find it to be very healthy and rewarding both physically and for performance.
VegetarianismMyth # 1 - The Human Body Was Not Designed for Meat Consumption
Some vegetarian groups claim that since humans possess grinding teeth like herbivorous animals and longer intestines than carnivorous animals, this proves the human body is better suited for vegetarianism. This argument fails to note several human physiological features which clearly indicate a design for animal product consumption.
First and foremost is our stomach's production of hydrochloric acid, something not found in herbivores. HCL activates protein-splitting enzymes. Further, the human pancreas manufactures a full range of digestive enzymes to handle a wide variety of foods, both animal and vegetable. Further, Dr. Walter Voegtlin's in-depth comparison of the human digestive system with that of the dog, a carnivore, and a sheep, a herbivore, clearly shows that we are closer in anatomy to the carnivorous dog than the herbivorous sheep.
While humans may have longer intestines than animal carnivores, they are not as long as herbivores; nor do we possess multiple stomachs like many herbivores, nor do we chew cud. Our physiology definitely indicates a mixed feeder, or an omnivore, much the same as our relatives, the mountain gorilla and chimpanzee who all have been observed eating small animals and, in some cases, other primates..
The WOD - WED, 9SEPT09
Five rounds for time of:
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Skills &Amp; Drills
25 HSPU
Walking Lunges...[wmv]
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