Right: Michele Rosso, four days post-op for a meniscal tear.
Last week, we asked Michele and several other nurses, "What can we DO?" A nurse's job is often thankless, exhausting, and extremely challenging. They asked for simple recognition. But we can do more.
May 10 is Nurses' Week in Canada. From May 10-15, nurses will do CrossFit for FREE at Catalyst. On the 15th, we'll host a 'Safe And Strong' workshop for nurses - also 100% free - to keep them healthier and pain-free in the workplace. Hey, we kinda owe them one. Or five.
This weekend, Leanne Givens (one of our favourite Catalyst nurses!) will be at CrossFit Invictus (San Diego) to train. They wouldn't let her pay; as a visiting CrossFitter, she trains for free. We'll pray for her soul instead.
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Your Man Friday:
Next Friday, traveling with the Green Army will be Brad Rennison. "Renny" will be providing updates via cell phone and Twitter to Adrian, who will keep the Family updated. Over the weekend, you'll be given the chance to do the same WODs we'll be facing in Toronto!
Renny got started at Catalyst because his buddy, Josh, brought him. New members keeps our Catalyst Family strong, diverse, and constantly pushing to higher ground. This Saturday is our first 'Bring A Buddy Day!' - bring a friend or relation who hasn't done CrossFit before to any CrossFit group, and you get in free too!
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell
For the rope climb, begin seated on the ground. For the handstand
push-ups, the ears should dip below hand level. For the one-legged
squats, alternate legs.
Above: Josh Deluco after his hellish 2nd mile on Murph. In 12 days, Josh will be competing at CrossFit Ontario Sectionals. From his facebook wall:
Bullfight critics, ranked in rows, Crowd the enormous plaza full. But only one is there who knows, And he’s the man that fights the bull.
40 of 63 participants are first-timers. There's going to be some anxiety today, for sure! But know this: the waiting is the hard part. As soon as you hear, "3,2,1....go!" on Saturday morning, your scattered brain will instantly focus like a laser. The weather forecast is for clear skies and gorgeous sun....later groups will definitely enjoy a nice second run!
It may be tempting, today, to 'try' Murph; to dabble. Just a bit. This is akin to eating a jar of pickles before a pickle-eating contest, just to see if you can do it. You CAN do it. The hard work's done already. You'll be fine (yes, you know I'm talking to YOU here!)
Team WOD today:
WOD 1 (20 minute time limit):
For time:
750m row
100m Farmers Carry, 48kg (32kg)
50kg (35kg) Snatch, 15 reps
100m Farmers Carry, 48kg (32kg)
50kg (35kg) Snatch, 12 reps
100m Farmers Carry, 48kg (32kg)
50kg (35kg) Snatch, 9 reps
100m Farmers Carry, 48kg (32kg)
....just for fun. See you tomorrow! Don't forget your cameras!
Murph 2010 is almost here! Some stuff you won't want to miss:
8:30am flight - Pam Didonato (she's had MS for 20 years now!) will row, pushup, pullup, and squat her way - solo - to try and beat her best time of 44:05.
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
It's March! Fist-pump! Above: Kristen hits her 56-mile February running goal! Knock another off the board!
Today at the Park, coach Coop will instruct on POSE running form. Chris is a better runner, by far, than he was last year, and this will help you run faster. However, this information is hand-me-down; you're still better to get it from the source.
At 7am and Noon: bring your outdoor gear!
Mondays With Mike #3:
Mike's running groups start next week! Wanna get in there? The 7am group is nearly full!
Yesterday, the Green Army made a big commitment: we're entering a team in Relay For Life 2010. We committed $1200 to the cause. Now we need some athletes! Click here, search for the 'Catalyst Crusaders,' and do the right thing: sign up!
- Management assumes no responsibility for the name -
..then find Kristen Hoffman, thank her for being Captain, click your heels together and say, "ready to serve."
WOD #2
For time:
5, 4, 3, 2, 1
263/173 Deadlift
115/73 Overhead squat
Push a loaded prowler sled from cone to cone. Distance is sideline to sideline on a standard basketball court. Event 2 Video ... [wmv] [mov]
WOD #3
For time (to be completed wearing 20#/10# weight vest):
12, 9, 6, 9, 12
95/63 lb thrusters
Pull-ups
Run 200m after every couplet Event 3 Video ... [wmv] [mov]
Day 2
Event #4
4 Rounds for time:
Row 750m
30 Double-unders
15 Burpees Event 4 Video ... [wmv] [mov]
Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.
*Complete Power Cleans at 65% of 1 RM
*Ball Slam use 40 lbs
*For every rep not completed perform 1 handstand push up.
Part II of our Mondays With Mike series:
Mike's beginner running group is unlike any other: coaching in skills, homework, group runs...you'll be a safer, better runner, and reach your goals faster.
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
GREEN ARMY WOD: (1pm by punch card, proceeds to the travel fund for Ontario Sectionals 2010)
3 Rounds flying pull-ups
21 / 10 Handstand push-ups
30 KB Front squats 2 / 1.5 pood
150 meter Sand bag carry 80 / 50 lbs
20 Squat clean thrusters 135 / 95 lbs
Run 250 meters
50 Burpees
20 DB Shoulders to overhead 45 / 35 lbs
40 / 20 Push-ups (chest to easy button from staples and full extension with hands leaving the ground at the top)
Run 250 meters
50 squats
50 pull-ups (chin over the bar)
(On the Flying pull-ups, both hands must touch the bottom, both hands
must reach the top and both hands must reach the bottom before dropping
to the ground for the trip to count. Going one hand at a time is
allowed. HSPU is head touches ground to locked out. )
Scoring will be the sum of your times for the first two workouts plus half of your time for the third workout.
NOW, THE BIG NEWS:
COACH WHIT WINS THE Element CrossFit Ontario Challenge #1!
The bench press is not commonly used in CrossFit. It was originally an assistance exercise for the Jerk and Press (once, a part of OLY weightlifting before being banned in the 1960s.
Like the deadlift and back squat, the lift took on its own following, and the three together went from gym lifts to competitive weight triathlons: Powerlifting.
Now, in turn, Powerlifting is digressing into its component parts: assistance and partial lifts form the backbone of Strongman; Grip constests are becoming more popular; and 'shirted' bench press meets are resulting in bench presses in excess of 1000lbs.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Alternating arm kettlebell / dumbbell clean and press
Ring Dips (with and without kip) progression
WOD:
5000lbs overhead
...for time. Each rep must touch the ground and achieve full overhead lockout.
Yesterday, we featured a short video clip of Mike talking about running. It was just an intro...there's plenty more where that came from! Check every Monday for more in-depth running tips! (By the way, here's a link to his new beginner's running group, starting March 9.)
Another sneak preview: we're expanding our Youth group offerings. Catalyst Teens (ages 10-15) will now span FOUR groups:
300 feet Walking lunge with 45lb plate held overhead
Today, we begin two new series: Mondays With Mike, a 5-part briefing on the way we coach runners. Our new methods get people running more consistently with less pain and faster progression - hard to beat that, right?
...and coming later today: our first of a week-long series of essays on kids and the absolute necessity of exercise. Parents: it's not optional. It's part of our history, anthropology, biology, chemistry, and critical for brain development. We hope to make that case, if you'll indulge us the time this week.
Now, that's love: Glen finishes his workout, and writes his time as a 'carrot' for Brent. You can see Brent's response.
"Kill Cupid"
1 minute: as many sledgehammers as possible
1 minute: do the same amount of ball slams as you did sledgehammers
1 minute: do the same amount of donkey kicks as you did sledgehammers
1 minute: if you failed to reach the same number of ball slams and donkey kicks, you must do DOUBLE THE DIFFERENCE in burpees. Otherwise, you can rest for the remainder of the minute.
5 rounds. No rests unless you're fast (Cupid always gets the last laugh.)
Valentine's Day trivia: which Catalyst couple 'met' at a sleigh ride in the 8th grade, when he pushed her off the sleigh repeatedly, offered to help warm her back up, and asked her to the Valentine's Day dance? Hint: 30 years later, their kid - currently in 8th grade - is ripping up our Youth record board.
The die has been cast; the gauntlet thrown down. From Element CrossFit in Mississauga, Ontario:
7 Hang Power Snatch 95lbs (65lbs women) 7 Overhead Squats 95lbs (65lbs women) 21 Double Unders
As many rounds as possible in 8 minutes
Scoring: Every Rep Counts
Want your performance submitted? Groups at the Park at 7am, noon, and 7pm.
From the 2010 MidWestern Sectional in Missouri (tomorrow and Sunday!) our Green Army WOD (1pm at the Park, entry by punch card, proceeds to travel funds for the Catalyst Sectionals Team): WOD 1: "THE AIR FORCE WOD"For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squatsMen will use a 95lb barbell. Women will use 65lbs. Each athlete must
do four burpees at the beginning of every minute before moving on to
the barbell work. The athlete is allowed to move to the next barbell
skill once an he/she has completed all 20 reps. If the minute clock
beeps during a repetition the athlete will complete their rep and then
start their four burpees. There is a 20min cap.The athlete is allowed to rest the entire minute once he/she has
completed his/her burpees. If an athlete decides to scale down his/her
WOD or does not finish in the allowed time the athlete will be given a
DNF. Judges are looking for full range of motion (ROM) on all skills,
which will be explained at the event.
WOD 2:
Complete as many repetitions in five minutes as you can of:
Clean and overheadMen will use a 155lb barbell, women 105lbs. You must start from the
ground and have the bar in rack position before jerking it. You can
press, push press, push jerk, or split jerk to get it up.
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
Warmup: 50 butterfly kips, whether your chin reaches the par or not.
Right: "Baby Betty" - and our newest co-op student - hoping the smallest hole plus the towel will be enough. Coach Ty (aka "Barbell Ken") going for a belt-pulling PR.
Times are a-changin' for the Bettys. Our most popular group (and, let's face it, best-looking) is going to meet Ty's new 'rubrick': a clear progression through different levels of achievement, understanding, and Bettyness. Details coming soon.
Green Army: we've been called out! Alex Cibiri of Element CrossFit in Mississauga has issued a challenge for Ontario CrossFit boxes. Every second Friday is now "Challenge Friday" at Catalyst! Have your atempts videotaped at our group times!
Read more here! Measure your progress against other Ontario CrossFitters (or not...if you'd prefer to just try the workouts, that's fine too!)
Pull to inverted hang and lower as slowly as possible.
On SDHP's, pull the bar to make contact under the chin. On pulls to
inverted hang, keep arms, trunk, hips, and legs as straight as
possible, both up and down. This is not for time.
GREEN ARMY (CrossFit Sectionals Traveling Team) WOD (thanks, Jason Khalipa) :
10-9-8-7-6-5-4-3-2-1 of:
155lbs Clean and Jerk
1 round of "cINDY" between each round of CJ:
5 pullups10 pushups15 squats
Wanna train with the Team? 1pm at the Park. Entry by punch card, proceeds to travel costs.
"The average 30 year old Canadian is in about the same physical shape as the average 60 year old Swede."
This, in a study on Canada's fitness in the late 1960s.
The result: ParticipACTION, Canada's huge attempt to test and reinforce its citizens' fitness levels. From grades 3 through 8, if you were in elementary school between the late 1970s and 1990, you did the test. Most of us can remember clear details, either high or low, about the tests. As for me, I probably finished a solid "Participant" in every single test.
Interestingly, many folks blame their failure at the test for their future hate of all things exercise-related. I don't think that's fair. It WAS embarrassing to fail miserably at the flexed-arm hang.....but 30 years later? Maybe I'll do better this time!
If you're over 25, and were born in Canada, I'm betting you can sing along to this:
In the 1970s and 1980s, Canadian students were pushed through a needle-eye called the Canada Fitness Test. The test consisted of pushups, situps, a paused pullup ("flexed-arm hang") some sprints, a shuttle run, and a longer run. Students were awarded Levels, based on their achievement in each event: Bronze, Silver, Gold, or the coveted "Award of Excellence."
The standards were a bit odd. For instance, consider the times necessary to achieve an "Award of Excellence" in the 1-mile (1600m) Run. As a twelve-year-old, you'd have to run the mile in 7:41. As a 13-year-old? 11:31. That's almost an extra 4 minutes, or 50% longer!
Here are the original standards (labeled as 'Air Cadets Fitness Testing', but the same as the original ParticipACTION tests.)
Why is it gone? Well, like all tests, it was meant to be a tool for guiding teachers toward the pursuit of their students' weakest points of understanding. Unfortunately, many teachers embraced the 'test' concept without using the resulting data to change the direction of their instruction. No one in Grade Five can do more than 9 pushups? Well, back to our regularly-scheduled floor hockey game.....
Also, the tests seemed very divisive. The stigma attached to a Bronze continues to haunt many (as evidenced on various discussion boards,) and these days, it's not kosher to promote anything other than sameness. In our lockstep march to mediocrity, the pace is driven by our desire to ignore individual strengths and weaknesses. Failure must be avoided at all costs, right? Kids will only be successful if they never experience losing.......right??? Instead of being great at some things and bad at others, it's better if we're all just kinda average at everything, maybe.
Above: the Tragically Hip, “Next to your comrades in the national fitness program/
Caught in some eternal flexed arm hang/
Dropping to the mat in a fit of laughter” - Fireworks
Many 30somethings will remember their scores on these tests (mine were all Silvers and Bronzes, I'm sure.) I was probably reading a book while trying to do pushups. The point: can you match - or better your scores today? On Thursday, you'll get a chance to find out!
Bring your shorty-shorts. If you can fit into your Amazing Spider-Man, E.T., or Michael Jackson "Bad" t-shirt, wear it. Pigtails optional. Let's revisit our youth.
Coach's prediction: CrossFitters will kill this test.
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Heroes Week is over. Back to reality....and preparation for Murph 2010! March 6. Bring a team, bring your courage... extra events for "Timids" and team players this year!
Diagnosed with Type I Diabetes at age 13, Sara Fryia passed away from complications at age 23.
Her dream: out survive longer than the disease. She wanted to wipe out Diabetes.
To keep that dream alive, Sara's mom (Laura) rounded up a group of friends and signed up for the Sudbury Rocks! Half Marathon for Diabetes. A crew of nonrunners, they braved ice, wind and snow to get ready. They called themselves, "Sara's Dream Team." Mike Watson (back, middle) was their coach.
On their shirts: "She's In Here," with a green arrow over their hearts.We were lucky to be part of Sara's legacy once, and we're grateful to Laura to allow us to celebrate Sara's inspiration with this memorial WOD:
In teams of two (random draw):
200m Relay. Sprint 200m as fast as possible.
Each team receives a point for every 400m completed.
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday
February 4th during combat operations in Iraq. Nate is survived by his
wife, Mindi, and his infant son Parker.
First posted 12 February 2008
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible in 20 min
HEROES WEEK MEMORIAL WORKOUT SCHEDULE:
Friday: "Randy" - first CrossFit WOD we ever did at Catalyst.
Saturday:
"DreamTeam" in honour of Sara Fryia. Catalyst Family Potluck at the
Park! Grain-free! For details on facebook, join thisevent! CrossFit Games 2009 movie at night!
Some of these WODs are scary, it's true. All of these folks, despite
their valour, were scared. They acted anyway. Do the right thing.Entry daily by punch card. Heroism earned after the "GO!" command at the user's discretion.KNOW
A LOCAL FIREFIGHTER, POLICE OFFICER, OR SOLDIER? INVITE THEM!
CROSSFIT GROUPS ARE FREE FOR *HEROES!* ALL WEEK! THE SCHEDULE IS HERE.
(sub: 300m row OR 50 double-unders, whichever you're worse at)
15 Pull Ups
*Rest 45 seconds between rounds
Post times to comments.Patrick Daniel Tillman (November 6, 1976 – April
22, 2004) was a professional football player who left the National
Football League and enlisted in the United States Army in May 2002. He
joined the Army Rangers and served multiple tours in combat before he
was killed in the mountains of Afghanistan. He was a recipient of the
Silver Star, the third highest honor in the military, and a Purple
Heart. Pat is survived by his wife Marie. He is also remembered through
the foundation named in his honor; the mission being to inspire people
to make positive changes in themselves and in the world around them.
Thursday: "Nate" - a local favourite. Get your muscle-ups on!
Friday: "Randy" - first CrossFit WOD we ever did at Catalyst.
Saturday:
"DreamTeam" in honour of Sara Fryia. Catalyst Family Potluck at the
Park! Grain-free! For details on facebook, join thisevent! CrossFit Games 2009 movie at night! Some of these WODs are scary, it's true. All of these folks, despite
their valour, were scared. They acted anyway. Do the right thing.Entry daily by punch card. Heroism earned after the "GO!" command at the user's discretion.
KNOW
A LOCAL FIREFIGHTER, POLICE OFFICER, OR SOLDIER? INVITE THEM!
CROSSFIT GROUPS ARE FREE FOR *HEROES!* ALL WEEK! THE SCHEDULE IS HERE.
*Note: outside run is possible depending on conditions.*
for time.
Scott
Vernelli was killed in Afghanistan in March, 2009, by an IED. He's
survived by his wife, Marcie, and their little daughter Olivia.
HEROES WEEK MEMORIAL WORKOUT SCHEDULE:
Wednesday: "Tillman" - in honour of Pat Tillman. One of the greatest Hero stories of all time.
Thursday: "Nate" - a local favourite. Get your muscle-ups on!
Friday: "Randy" - first CrossFit WOD we ever did at Catalyst. Saturday:
"DreamTeam" in honour of Sara Fryia. Catalyst Family Potluck at the
Park! Grain-free! For details on facebook, join thisevent! CrossFit Games 2009 movie at night! Some of these WODs are scary, it's true. All of these folks, despite
their valour, were scared. They acted anyway. Do the right thing.Entry daily by punch card. Heroism earned after the "GO!" command at the user's discretion.
KNOW
A LOCAL FIREFIGHTER, POLICE OFFICER, OR SOLDIER? INVITE THEM!
CROSSFIT GROUPS ARE FREE FOR *HEROES!* ALL WEEK! THE SCHEDULE IS HERE.
"100 Grand" 25 ring pushups 25 tuck jumps 25 knees to elbows 25 walking lunges
4 rounds for time.Sarah was part of our Catalyst family in 2009. Sadly, Sarah succumbed to brain cancer July 20th. She was 25; a fighter with a two-year bout.
Tuesday: "Scotty" - in honour of MCpl Scott Vernelli.
Wednesday: "Tillman" - in honour of Pat Tillman. One of the greatest Hero stories of all time.
Thursday: "Nate" - a local favourite. Get your muscle-ups on!
Friday: "Randy" - first CrossFit WOD we ever did at Catalyst.
Saturday: "DreamTeam" in honour of Sara Fryia. Catalyst Family Potluck at the Park! Grain-free! For details on facebook, join thisevent! CrossFit Games 2009 movie at night!
Some of these WODs are scary, it's true. All of these folks, despite
their valour, were scared. They acted anyway. Do the right thing.Entry daily by punch card. Heroism earned after the "GO!" command at the user's discretion.
KNOW A LOCAL FIREFIGHTER, POLICE OFFICER, OR SOLDIER? INVITE THEM! CROSSFIT GROUPS ARE FREE FOR *HEROES!* ALL WEEK! THE SCHEDULE IS HERE.
Last-place finisher on the run lifts first in the deadlift. You have 30 seconds to deadlift each bar (one attempt only.) On the "move" command, move to the next bar and commence your attempt.
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Catalyst GO! Newsletter comes out today! Check your filters!Less than 2 months before Ontario Sectionals! Join us at 1pm tomorrow for our Team WOD (or maybe two WODs?)
Thanks to our Teen Groups for being absolutely ridiculous. As usual, Coach Coop has no voice left this morning. The discussion on facebook - kids and weights - was also terrific, and featured input from some very good Ontario CrossFit coaches. Thanks, all! We'll do THAT again soon!
Yesterday, Josh Deluco joined the CrossFit Sectionals 2010 team, bringing our competitive number to seven. March 20 is exactly two months away. Let's roll!You can train with the competitive team on Fridays at 1pm.
Coming soon: Team Green gear!
Chris was quoted in the Sault Star last night, on the broadening definition of 'fitness' and its ramifications for our society's health.....
Chris was also welcomed as a speaker for the local Bariatric surgery support group. After delivering his speech, he raced back to the Park to coach a dozen kids who will never need to hear it. Go teens!
10 Standing Broad Jumps (minimum of 6 feet per jump)
21 KB Swings 2 pood
24 Push UpsPost times to comments.
One of my favourite things about the CrossFit community: the art. Unbelievable writing, photography....even clothing. For the rest of the week, we'll feature posters for 2010 Sectionals events.
Use the heaviest possible deadlift for 5 sets of 3.
Last night, Adrian took over the Fight Gone Bad record with a score of 449. Unbelievable! Across the planet, Brent Fryia became East Asia Sambo Champion. Nice work, guys!
1 week from today is the start of Heroes Week. All week, Police Officers, Firefighters, and Military Personnel are invited to participate in CrossFit groups (7am, Noon, and 7pm at the Park) for FREE. Our small way of saying "thanks."
With a continuously running clock, squat for 60 seconds. Subtract
the number of squats completed from 60, and do that many pull-ups in
minute two. In minute three, squat again, subtracting the number
completed from 60. Do that number of push-ups in minute four. Minute
five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups,
etc. The goal is to stay within the workout's formula for as long as
possible. Don't do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
Gluten and Grain-Free: Part Two By: Tracey Folkard B.Sc., N.D. Hot
off the press, the Mayo clinic has recently stated that 1 out of 100
people have some degree of celiac disease and 1 out of 20 people with
type 1 diabetes have celiac disease. The more common gluten intolerance
or gluten sensitivity is even more difficult to diagnose but most
studies suggest 1 in ten suffer from food sensitivity. I estimate in my
clinic 90% of my clients have food intolerances. The most common
offenders being wheat, gluten, dairy, soya, eggs, shellfish, peanuts
and sulphites. The physiological, mental and emotional responses to
food intolerances are various. The moment the offending food hits your
mouth an immune reaction begins causing a chain reaction of cytokines,
histamine and inflammatory by products. The main inflammatory hormone
that is released is cortisol. Cortisol causes a breakdown of muscles,
tendons and ligaments. It reduces DHEA, growth hormone and TSH. This
leads to a drop in basal metabolic rate resulting in fewer calories
burned per day. It also causes an increase in appetite and carbohydrate
cravings, and a redistribution and accumulation of body fat in the
abdominal region. The long-term effect of continuing to eat a reactive
food is a leaky gut. This results in more food sensitivities, the
inability to digest your foods and a chronic inflammatory state. The
end consequence can be autoimmune conditions, chronic fatigue,
fibromyalgia, arthritis and chronic health problems. Heal your gut and
you change your life. It has been proven that once an inflammatory
response has begun it takes four days to fully recover and often
symptoms peak on the third day as your body stimulates detoxification.
What this means is that the pizza you had on Friday night may
contribute to that mental fog, fatigue, low motivation or constant
nasal drip you experience when you go back to work on Monday. It also
means that if you are trying to loose weight or reduce stress the
physiological response to inflammation prevents you from attaining your
goals for several days at a time. Patterns have emerged with food
intolerance allowing us to predict reactions. For example wheat, dairy,
corn and sugar are mucus formers and a runny nose results almost
immediately. Dairy/lactose intolerances also cause loose stools and
bowel cramping. Wheat/gluten often causes fatigue and joint pain. A
common complaint I hear is that people cannot keep their eyes open
after lunch and more often than not it is because they have consumed
wheat or grain products. Common symptoms of food intolerances include
but are not limited to: headaches, depression, anxiety, fatigue, dark
circles under the eyes, joint pain, chronic infections, skin rashes,
concentration difficulties, weight gain, and cravings for the offending
food. A person can potentially react to anything, even what is
considered to be a healthy food. If you are eating the same foods
everyday or crave certain foods continuously you are more likely to
have a food intolerance. I am a strong supporter of reducing insulin
resistance, correcting hypoglycaemia and eating a low refined
carbohydrate diet for weight loss, but unidentified food intolerances
are often missed. Unfortunately many people are over medicated before
they even consider or become aware of food intolerances. My goal is to
identify any obstacle to cure. Testing for food intolerances, organ
imbalances, nutritional deficiency, toxicity and hormonal excesses or
deficiency is your best preventative approach. A complete balanced
program will eliminate frustration and make your goals easier to
attain. The good news is that if you create a healthy internal
environment most food sensitivities can be corrected. This is done by
eliminating and correcting those obstacles that prevent healing,
avoiding the food sensitivities for a period of time and by rotating
your foods. Excess cortisol and insulin is ultimately your enemy
in weight loss efforts and maintenance of health. Both hormones follow
one another and are released whenever there is a stress; this includes
the physical stress of allergies/intolerances, poor diet, too much
exercise/work and mental stress. By controlling these two emergency
hormones, we will unblock the natural response of healing, life giving
hormones, and our health will become regulated and adaptive.
Today's a CrossFit rest day. Typically, we substitute a WOD of our choosing. Downtown at noon, MIke's doing just that:
At the Park, we will be coaching the Team WOD at 7am, noon, and 7pm. Wanna train with the Ontario Sectionals competitive team? 1pm at the Park (Coop will do it himself at 2pm! Proceeds from punchcards for the 1pm group to to travel costs for the team, yada yada.... Today's Team WOD is from the 2009 "Dirty South" Regional Qualifier:1000 Meter Row 25 OHS (135lb. Men) (95lb. Women)
100 Meter Run
50 Kettlebell Swings (53lb. Men) (35lb. Women)
100 Meter Run
25 Burpees
200 Meter Run
There is a 20 mIn time limit for this WOD. Train at 1pm with the Catalyst 2010 Sectionals Team. Entry by punch card; proceeds go to travel expenses. Results from the event:
3 rounds:2min of air squats for max reps 30sec rest 2min of push ups for max reps 30sec rest 2min of abmat sit ups for max reps 30sec rest
2min of pull ups for max reps
Last night was the first-ever meeting of Fraternity Barbell (you shoulda seen the swearing-in ceremoney!) Like all good brotherhoods, there was an exchange of knowledge, some great stories, and some fun poked at the size of coach Coop's calves.
Catalyst Teens is a sellout! Returnees will have first crack at the next group (February 20,) but get on the wating list now if you're a wannabe!
