08.25.09
AMRAP IN 20 MINUTES OF:
5 Thrusters 95# / 65#
7 Hang Power cleans 95# / 65#
10 Sumo Deadlift High-pull 95# / 65#
Post WOD Refuel Male:
above 12% – 40g prot/20g carb
8-12% – 40g prot/40g carb
below 8% – 40g prot/60g carb
Post WOD Refuel Female:
above 16% – 30g prot/20 g carb
12-14% – 30g prot/35 g carb
below 12% – 30g prot/50 g carb
Eat a balanced meal 45-60 min after Post WOD Refuel.
WHY GRASSFED BEEF
Exert from interview with Dr. Jonny Bowden…
Q: I was in the organic store the other day and they were trumpeting how ground beef in the grocery store usually has the DNA of 1,000 different cows in it, while farm-raised organic stuff is often from one cow. Should I care?
A: You should care very much, but probably for slightly different reasons.
Ground beef in the grocery store inevitably comes from what we call “feedlot farms.” These places are basically factories, and they bear as much resemblance to the old country farms of our childhood as a cheap Casio keyboard does to a handmade Steinway grand piano.
Cows on these “farms” are production machines for meat and milk. They’re fed grain, which isn’t their natural diet, and which causes great acidity in their systems. This produces “meat product” that’s very high in inflammatory omega-6’s and woefully lacking in omega-3’s.
They’re kept in confined pens and fed antibiotics to prevent the sickness that inevitably arises from the close quarters. They’re fed steroids and “bovine growth hormone” to help fatten them up. Then they’re “processed.” Whether the end product — the meat that winds up on your plate — has the DNA of 1,000 cows in it or not, it’s not something you should be eating.
Grass-fed meat is a whole different ballgame. Cows were meant to graze on pasture —their natural diet is grass, and when they roam on pasture and graze on grass their meat is higher in omega-3’s and CLA (conjugated linolenic acid), an important fat that has anti-cancer activity and may also help reduce abdominal fat. Since the cattle aren’t in confined quarters and they’re not eating primarily grains, they don’t get sick as much and aren’t fed massive quantities of antibiotics.
Now, “organic” meat is somewhere in between the two extremes. It usually means the cows were fed organic grain, which is only a minor improvement since cows shouldn’t be eating a diet of grain in the first place.
While the perception is that organically raised meat is better than non-organic meat, it’s still not nearly as good as grass-fed (pasture raised). Sometimes grass-fed meat is also organic, but some very conscientious farmers who raise real, healthy, pasture-grazing cows don’t meet some obscure government standard for organic so they’re not able to say their meat is “organic.”
I wouldn’t worry about it. Given a choice, I’d go with grass-fed over organic every time, though in the best of all worlds, you’d get both.
For what it’s worth, every study you’ve ever seen that talks about the bad health consequences of meat eating is looking at people who eat highly processed meat from factory farms. It would be very interesting to see if there are the same negative consequences to eating a diet of grass-fed (organic) beef with plenty of vegetables to balance it out.
No study like that has ever been done, but my hunch is that if people ate that way, the so-called “negative” health effects ascribed to eating meat would disappear.
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Welcome back, kids!
LOVE this WOD.
Thanks for not rubbing costa rica in our faces with a WOD pic of booze on the beach
I did a different wod this morning called baby angie. I sucked and still almost met ralph and chuck
Welcome back guys!
This WOD looks like a killer today! I need to get me some grass fed beef so I can make it through.
I am contemplating eating grass fed beef to make it through this WOD. Did anyone ever purchase Snatch the Cow?
Welcome back! Nice pic!
Oh.Hell.Yeah..This is a man smells workout..They may come in and film an AXE Body Spray commercial tonight while we are knocking this out…
was the site down for an hour? i had a panic attack there for a little bit
Welcome back R&B!!! Thank you for not posting pics of Ray in his leopard print speedo thong today!
Welcome back guys! Hope you had a great time. Costa Rica is awesome.
Also, yesterday I believe I accidentally picked up somebody else’s gloves that I thought were mine. Anyway, turns out they aren’t. So if you are missing yours, don’t worry, I will take good care of them, and bring them back tonight. My bad.
Did you use them during a sweaty workout, Dirty?? I think they are yours for life if you did…
Jess Mc and Jenn Mc consfuse me too Mike…
Mike – “sweaty workout” is kind of redundant … those two go together like nachos and cheat meal.
I wasn’t the one who took the gloves… it was Jess McKlepto
I love this WOD, hope I can make it in!
Welcome back you beach sitting, boozing kids.
I personally always love Xfit after a week off…makes it all brand new again!
*see sarcasm above
Is anyone thinking about doing the competition in October? I know Adam is out. Mike, Becca, are you guys thinking about it?
My apologies, Dirty.
Welcome back R&B!!! The pics look fantastic!
Taylor, which competition are you talking about? The one in Tennessee?
It’s all good Mike… I haven’t been on the blog for almost a week and I know you just saw my name and got excited.
Yes
Nagative on the competition, Ghostrider. Yes, Dirty, that is it.
Nagative=Negative, Tower
Taylor, was thinking about it. I am out of town every weekend in Sept though…so debating. I will let you know when I decide though. I think it’s at the gym Megan Elrod works out at.
Welcome Back B & R!!!!!
Taylor, I hadn’t thought about it much. Figured I’d wait and see how many other people were interested. Certainly not going by myself!
Well let me know. I would like to go, but like you really dont want to go by myself. I guess if it comes down to it I will, but it would be nice to see some familiar faces.
Taylor/Adam/Anyone else man enough,
Todd and I are going to try to hook in some CF Edurance 2/3 times a week starting Sep 1st for 30 days. I need to get my lungs straight – I’ve heard a month of this shit will do wonders. I’ll probably send out an email to everyone doing it or post on the boards what we choose each week. If you’re down for the 187, let a playa know. Gotta have each other there doing it or else there’s no way I’d continue for a month.
Thanks guys…the trip was fantastic…quick tour of the country, but a lot of fun.
Sorry about the panic attack, Matt, the server was down for a little bit this morning.
Joey –
I’d be interested in doing some of the CF Endurance workouts with you guys. Keep me in the loop, please.
Joey – I am interested in the CF Endurance stuff too….
Becka — you said we needed some friendly competition — I’ll go with ya, but I’ll probably suck arss.
Made homemade non-grass fed beef (gasp!) jerky last night. Yum-o.
Joey, did my first one today. Tabata treadmill run: 12degree at 9mph. I’ll do an interval row with you later in the week. Start this week joe. Common, Do it! Kill me, I’m here. Common!
Scott is texting me over and over again today to start with “Tosh”. Almost cried reading about it.
Are you doing the CFED early in the morning like rx’d? Dont think I’m gonna be able to…gonna suuuuck.
Khaki – I’m in if you are. The first event is at noon on Friday, so we’d have to take off work.
Joey – I’m interested in those CFE workouts too. My cardio is in definite need of some help!
Todd and Joey. I think if your man enough to do the endurance stuff, you are man enough to do the competiton. Don’t be a pussy cat minus the cat.
Hey, does Birthday Cake ever go bad? As long as it is in the breakroom fridge, it should be ok and maintain it’s paleo qualities indefinitely, correct??
Mike … I’m no expert.. but I think there are enough preservatives and crap in Bday Cake to maintain it’s paleo qualities.
Joey, I may do one of the three per week in the morning. Probably a running sprint one that you wouldn’t like. I’m thinking doing the others just like 20-30 min after workout. thoughts? Tosh is a serious man workout. Have been debating doing heavy tosh (tosh plus a vest) for like 3 months and always puss out.
For those of you who want to give CFE a try, I definitely recommend it. Helps so much with cardio. I’ve done it off and one for a few months and it has helped a lot. If you haven’t visited the site yet, it’s just crossfitendurance.com. Here’s the explanation of what it is: http://crossfitendurance.com/page/index.php?menu=about&page=gettingstarted
Taylor, I’ve been debating doing the competition. Just thinking about funding. If I can find a way to make some more money prior to getting to the marines I definitely will.
I’d be interested in some of that CFE stuff. Where/when is it goin down?
Is there a bench press competition? Ill do that…
Is there a bench competition, followed by straight bar curls, followed by a 500m row? Sign me up.
Really didnt expect much people to want to do CFE, R & B probably gonna beat me with a PVC pipe when I get to the gym tonight. My thoughts were everyone would just do it after their daily wod (like 30 minutes after like Todd said depending on the wod that say) outside running, or on the rowers if they arent being used for a wod that day and just all post results in a common place so we can discuss how bad it sucked the next day.
I also wanted a group of people to pick the wods so we wouldnt end up cherry picking the easiest ones, and I’d also be forced to run some times.
Joey, count me in for the CFE stuff. Doing it during September would be great. I incorporated their workouts a while back, and saw some good results. It’s about time I started again.
You guys are free to Endurance away after the posted WOD and if it does not interfere. We can even post it on the white board. The programming is set…follow what they put up.Joey the only reason we will beat you with a PVC pipe is if you choose not to heavy squat, dead, etc and cherry pick your way thru the normal programming.
CFE will NOT make up for that.
This WOD looks way funner than the “Baby Angie” I did this morning. I asked Liz if I could do “HGH Angie” however she told me I was not man enough. I guess that means I can’t do the endurance training either.
Also, you need to go balls out during the normal WOD and not “pace it out” cuz you have a second endurance wod to do. That also will kill what their intended programming will do. More is also not always better…be smart.
my company blocks part of that site, so don’t quite understand it all. do they post a WOD everyday like the regular crossfit? or do you pick from a list?
when i am healthy, i need to evaluate the running. i workout at lunch because i just can’t sit still all day. Maybe i there are things on this site i can do at lunch.
yes, cfpt WOD is always my focus for the day. lunch time is just burning extra energy with whatever muscles are not already sore:) or stretching.
Jeff are you whining?
This is what you need to read to get an idea of what it’s all about, Kenley:
CrossFit Endurance was created with the belief that you have taken the time to learn the skill of your sport. If you have not, you have no business here, or competing in this sport. This website is to be used with the Main Site WOD, or your affiliate, or your own CrossFit Programming (Beware, poor programming will come at your cost in fitness and sport). Follow the directions as indicated on each days WOD. If you aren’t recovering and hitting times that you should hit, take a day or two off… Recovery is why you get better, not more training!
With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow the main site schedule for 3 on 1 off. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times a week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout… This should be spaced accordingly throughout the week. Multisport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly.
So, row whores like me need the 2 interval and 1 tempo wods a week…but I doubt that’ll happen, so I’ll start with the two interval wods on shorter programmed CFPT wod days. If that shit dont cut it, I’ll change it up.
Tempo wod is like doing a 1k row at 90% effort…
Interval wod is like a tabata workout type deal…
Joe, you’re doin the tempo too. . . if I have to drag your ass i will. Boom!
Add me on your blackberry so I can talk some real shit to you, Todd. joekitz@gmail.com
i need to get better at rowing, and i may be able to row before i am cleared to run. there isn’t a row machine at my lunch time gym though…..and i am guessing there are no elliptical WODs:)
Rowing ain’t no joke. I’m gonna buy a c2 for morning blasts if I’m liking this stuff. Next step, lap pool in the back yard.
I feel like the last time we did this WOD, the weight was heavier? For some reason I remember using 75#…
is it just because i don’t do it a lot, or is rowing harder on the legs than running?
Kenley-
Rowing is the 2nd most low impact way to work out (2nd to swimming) It wont hurt any joints ect…
It is full body cardio though so it will make your legs, butt and shoulders sore.
I think rowing is harder than running but it’s a great alternative when injured!
Plus with rowing, you don’t have to pass the creepy kidnapper van twice per lap. Yesterday I went past that thing and almost broke my neck tripping over a roll of Duct Tape that just so happened to be right by the thing…Wake up before they carry off Katie….
Yes, I definitely need to get into the rowing! too bad my injury involves nerves and muscles of the shoulders. however, when i turn the corner on the injury, rowing will be a good way for me to build up the muscles in my back to prevent further injury.
the only thing with rowing…..doesn’t all the man smell get trapped back there?
is there a Brandi and a Brandy? are you the Brandi that I did the back squat and burpee box jump WOD with?
Mike D – I run too fast for them to catch me!
okay, so how many Katie and Katy’s are there?
Kenley, that man smell back there was there when we moved in. No one at CFPT can take 100% credit for creating that funk. It smelled like a dead otter when we moved in, now it smells like the socks the dead otter was wearing during the workout that killed him.
so rowing at CFPT is ANaerobic rowing due to the lack of oxygen?
I was being a little dramatic…not a real strong smell back there, but hot as hell.
also confused about AK, non albino Dan, Daniel pretending to be aka Dan….
so confused!:(
i tried but still need blog training wheels
yes, the last time i did a rowing wod i had the fan right on me so it was nice:)
I’m so not pretending to be anyone! I come back and I’m accused of being an imposter…
Which one is the trainer? that is the only Dan I have met since joining
def not me. i’m the fat and slow one that normally comes in at 0600
oh, well i will meet you soon probably. should be back in the mornings when i heal:)
i think we need a Profiles tab also B! seems like there was a new member per day this summer!
Hey thanks for welcoming me into your gym this evening. The intensity level at the 7 o’clock class was good. Nice work everyone.