01.28.10
AMRAP in 20 MINUTES OF:
5 Push Press 95# / 65#
10 Box Jumps 24″
15 Wall Balls 20# / 14#
NEW COACHES
You’ve seen them around, but we’d like to formally introduce Lisa Bond, Veronica Case and Brandi Long as CFPT’s newest coaches! We think they are pretty awesome and know you will too! As a matter of fact, Lisa is so awesome, she made the HQ pic of the day today!
PUFAs
Article courtesy of Mark’s Daily Apple
I loved your posts on trans fats last week, but now you have me wondering about all the other truths I know but can’t explain. How about polyunsaturated fat? When I was reading the Definitive Guide to Oils, I was having a rough time remembering exactly why PUFAs aren’t recommended. Can you jog my memory, Mark?
Let me take this one apart – separate out the good PUFA from the bad from the downright ugly. We’re talking everything from grains to nuts, corn and canola oil to fish oil. When it comes to PUFAs, it truly is a mixed bag.
What Are They?
Chemically speaking, polyunsaturated fats have more than one (hence the “poly”) double bond in their carbon chain. They’re further determined by the position of these double bonds in relation to the end of the molecule. For example, omega-3s sport a double bond three “links” down from the “methyl” end of the molecule.
These double-bonded carbon links are in essence missing their hydrogen atoms. (As you recall, if all the links have their hydrogen, you’re looking at a fully saturated fat.) Because they’ve got multiple “incomplete” double bonds to their name, polyunsaturated fats are, as a class, chemically unstable and prone to oxidation.
What Do They Do?
PUFAs can be a real Jekyll and Hyde. On the one hand, PUFAs include the essential fatty acids, including our favorite omega-3s. But when oxidation comes into play, we’re looking at a whole different animal. Heating in particular sets a bad course in motion, but simply exposure to air, light and even moisture can incite the process. We’re now looking at lipid peroxides, which initiate a free radical free-for-all. The free radicals make their way through the body pillaging at every turn. Their damage takes a toll on everything from cell membranes, to DNA/RNA strands, to blood vessels (which can then lead to plaque accumulation). The harm adds up over time in the organs and systems of the body and can cause significant impact, including premature aging and skin disease, liver damage, immune dysfunction, and even cancer.
What’s a Good Primal Type To Do?
Grok – and even Grandma – got their fat intake mostly in saturated forms. (Who among us doesn’t love butter, lard, tallow, and the like?) These days, we drown ourselves in PUFAs with all the vegetable oils (typically corn, canola, soybean, sunflower and safflower) we use. It’s a completely unnecessary response to the saturated fat scare that CW has drummed up over the last several decades. Those clowns that think Canola oil, no matter how rancid it’s gotten sitting in a hot warehouse for 10 months, is somehow still preferable to Grandma’s fresh rendered lard.
On the other side of the spectrum, some strict paleo followers, for example, choose to forgo nuts and seeds and their oils. I agree that avoiding PUFAs in general is a good rule of thumb, but I straddle the line – with a little extra time and care – in order to take advantage of what I deem valuable nutrient (PUFA) sources.
I like my nut butter (which I make myself) and occasional seeds for my salads. I buy them raw and as fresh as possible from sources I research. I’m a stickler for proper storage. Opaque containers. Refrigeration. Although I enjoy some nut oils on salads or other dishes now and then, I rarely buy them because I don’t want the remainder going bad in my frig. (Besides, I’d rather eat the whole foods in most cases than bother with a lineup of oils that had to go through at least some processing. I keep a couple good bottles of great quality cold-pressed olive oil (which, as you’ll remember, is mostly monounsaturated anyway) around and use them up quickly. Look for the darkest bottles you can find. Dated products are even better.
As for fish oil, I use and suggest the same basic principles. Buy the freshest products you can find. Buying direct from a reputable manufacturer offers the advantage of minimizing storage and transport time/scenarios. Some research suggests that taking fish oil with vitamin E reduces oxidation within the body. Refrigerate fish oil supplements to prolong freshness, but use them up in a timely manner.
Finally, I make sure my diet is chock-full of antioxidants (including vitamin E) and minerals to counter any oxidative stress from PUFAs or any other source. As careful as I try to be with PUFAs, there’s nothing wrong with a little extra insurance.
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Yay, this whole working out every day because I have the time to is awesome. I have no fear for spring break now!!
Spring Break…oh how I miss having a spring break
Bahaha little black bikini BEWARE!
Happy birthday Bobby!!!
Happy birthday, Bobby!
And congrats to Lisa for being awesome enough for the HQ page!
For all those that haven’t been out to Wall Crawlers for climbing with us on Friday nights, we’ll be going tomorrow night …
Oh, and according to FB it’s Lexie’s birthday too. Happy birthday, Lexie!
Congrats new coaches!!
Yay New Coaches!!!
Becca…where is that place again? I remember you guys talking about it before? By Georgia State?
Yeah, it’s near GA State; off Dekalb Ave. You going to join us this week, Whit?
Lisa… you are a BA!
Holy rest day for this girl Batman. My fingernails and eyelashes are even sore.
Bobby.. happy 21st bday.
I may have to check out this wall crawlers thing sometime… I’m very afraid of heights (aka plummetting to my death)… but maybe I could stomach this with all the ropes and safety nets?
Yeah, I think so! I have an urge to go flying up a big rock wall like a spider monkey. How much is it and what do i need to bring? Do i need special shoes with little suction cups on the bottom?? Just call me spiderman!!
It’s around $12-$15, I think, for your entrance fee and for shoe rental (BYOSC – bring your own suction cups). The bouldering section doesn’t require any equipment beyond that, and it’s not that high so your fear of heights won’t be an issue. For the top rope section, you’ll need a harness, which can also be rented though I don’t know the cost of that. We usually pass a harness between people, but if there are going to be a lot of folks, renting might be the best way to go to save time. Khaki is usually the “belay monkey” so I suggest buttering her up with non-paleo treats or alcohol to ensure your safety.
lame that wallcrawlers upped fri night fee!
where has taylor been?
He’s traveling for his new job.
Anybody interested?
http://www.warriordash.com/
B – I’m pretty sure Katy signed up for that … and she’s been trying to convince me to as well, but I haven’t made a final decision. It’d be cool to get a lot of CFPT folks going in the same time SLOT.
B… I SAW THAT! Looks awesome! Im going to do it and wear war paint and yell at the top of my lungs.
B- My friend and I were thinking of doing the warrior dash too- however I’m not sure how I could get over that warrior wall
It defintely looks fun and dirty!
I would like to do the warrior dash if yall want to put together a crew….ravaging turkey legs, pounding beer and leap frogging across water sounds pretty bad ass.
that Warrior Dash looks awesome…
However, I just decided that in early-mid March I’m moving to Tampa to be closer to my family soooo, I won’t be around to do it.
BUT, I do plan to get my name on the Run & Chug rankings before I depart.
My friend Adam was telling me about the Warrior Dash a couple of weeks ago. Sounds like fuuuun! I wouldn’t mind getting down and dirty.
Don’t forget jumping over fire!
Warrior Dash… I feel as if we really should be thankful that we live in a country that allows us the luxury to commit ourselves to such an endeavor. This is a glorified party!
PS as I was walking home from class a minute ago I thought today is a great day for Helen. We should have a pre wod of Helen or just make everyone do it in the warmup heh. I would really like to see what my time would be now…
whoa, warrior dash = radical. the helmet alone makes it worthwhile.
OK, I first clicked on the WOD today and it looks like Lisa is laying on the ground, then I realized she is climbing something…
Unbelieveable
:
If you had told Jersey Shore’s Mike Sorrentino a few years back — when he was exotically shakin’ his tail for the ladies — that soon there’d be a beer named after him, well … he probably would have believed it. And ain’t it the truth: according to SlashFood.com, New Jersey’s Iron Hill Brewery plans to unleash ‘The Situation’ (formerly known as Golden Barleywine) on Feb. 20 at the regional brewery’s Maple Shade, N.J., location. Looks like a toast is in order!
New Jersey’s Iron Hill Brewery plans to unleash ‘The Situation’ (formerly known as Golden Barleywine) on Feb. 20 at the regional brewery’s Maple Shade, N.J., location.
Guess what we will be drinking on Beer Friday the day that hits the shelves in Georgia??
Ohhhh… I soo want to do this warrior dash! Team Dirty… any takers???
Even more unbelievable is that there is going to be a “Jersey Shore 2″ with the original cast and they are all getting paid roughly 10K per episode equating to rouhgly 120K for the season….not including the 2-7k per appearance that they are pulling in……..
I am considering a career change…..bicep curls and bench pressing start next week
Oh hell yes, I am so happy it’s the original cast. Well worth the $10K per episode IMO
. The summer can’t get here soon enough 
Wow a Warrior Dash with steel engraved helmets for prizes… looks very exciting. What time do yall go rock climbing? After Beer Friday? Lis, let’s do a Run ‘n Chug tom, you down?
I’ve never watched Jersey Shore, but if it’s that popular, doesn’t 120k seem low for a second season? Am I missing something?
james…..
it is a “reality” show on MTV with a cast of degenerate, fist pumping, ed hardy wearing, spray tanned, blow out hair “guidos and guidettes”….pretty much the funniest sh** on tv…check on demand to get caught up asap….so no 10k per episode is absolutely ridiculous unless you consider the fact that we are talking about them on our blog and having themed parties to dress like them……
it is a “reality” show on MTV with a cast of degenerate, fist pumping, ed hardy wearing, spray tanned, blow out hair “guidos and guidettes
Based loosely on the 5:00 pm class at CFPT…
Aw thanks Bridget! For those who don’t know I work night shift as an RN so I think I just slept this whole freakin’ day away! Just now saw the post. And you all should definitely come out with us this Friday to Wallcrawlers!
p.s becca did they change the price? I thought it was only $5 if you had a student id?