Must Read Posts – Invictus Fitness https://www.crossfitinvictus.com Fri, 03 May 2019 19:35:38 -0700 en-US hourly 1 https://wordpress.org/?v=5.2.3 Liquid Death https://www.crossfitinvictus.com/blog/liquid-death/ https://www.crossfitinvictus.com/blog/liquid-death/#comments Tue, 11 Sep 2018 03:00:06 +0000 http://staging.silent-garden.flywheelsites.com/blog/?p=1948

Liquid Death
Written by Calvin Sun

With the increasing popularity of the Paleo Diet, many people are turning to agave nectar as a sweetener in many of their favorite recipes. It’s understandable to see why people would think of using agave nectar as it doesn’t add any other flavors like many sweeteners and it tastes sweeter than sugar. Unfortunately, it’s not Paleo and it’s definitely not good for you. So imagine my surprise when I was walking through the aisles of my local Costco only to be confronted by a gigantic pallet of agave nectar.

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Liquid Death
Written by Calvin Sun

With the increasing popularity of the Paleo Diet, many people are turning to agave nectar as a sweetener in many of their favorite recipes. It’s understandable to see why people would think of using agave nectar as it doesn’t add any other flavors like many sweeteners and it tastes sweeter than sugar. Unfortunately, it’s not Paleo and it’s definitely not good for you. So imagine my surprise when I was walking through the aisles of my local Costco only to be confronted by a gigantic pallet of agave nectar. The labeling advertised it as a “low glycemic organic sweetener” and it must have worked because it was selling like there’s no tomorrow. Today, we’ll discuss some of the reasons why you should reconsider indulging in this sweet poison.

It’s a Refined Sugar

Don’t be fooled by words like “organic” and “natural” on the labeling. Substituting your usual sugar with agave nectar is far from making a healthier choice. A few weeks ago George noted that despite it’s appealing name, agave nectar is a highly processed and refined product. The fact that it’s manufacturing process is patented should probably be a big clue that it’s not as “natural” as they would like you to think. Let’s keep in mind the premise of the Paleo Diet, consumption of refined carbohydrates was an impossibility for Paleolithic humans.

Agave Nectar Makes You Fat

High-fructose corn syrup is the primary sweetener that you find in most sodas, “sports” drinks, and many other foods, and it contains about 55% fructose and 45% glucose. Agave nectar, on the other hand, contains about 90-97% fructose and 3-10% glucose. I guess marketers decided that agave nectar sounded better than “really freakin’ high fructose syrup.” Fructose is an isomer of glucose, meaning that both have the same chemical formula but different molecular arrangements. Because of their different molecular arrangements, fructose is not digested in the same fashion as glucose. This is problematic because fructose tends to promote a process known as lipogenesis (lipo- meaning “fat” and -genesis meaning “creation of”), in other words fructose consumption results in your body manufacturing fatty acids from carbohydrates. Far from ideal when looking good in a swimsuit is your goal.

Agave Nectar Might Kill You

According to a study published in the American Journal of Clinical Nutrition, fructose consumption has been directly linked to obesity. Instead of being digested in the small intestine, fructose passes unchanged into the portal vein where it is directed to the liver to be processed. Once in the liver, fructose is broken down into components that readily form triglycerides. Subjects that were fed a diet that contained 17% fructose experienced a massive 32% increase in plasma triglycerides. High triglycerides are associated with metabolic syndrome which is indicative of increased risk for heart disease, diabetes, and stroke.

In conclusion, you should strive to eliminate all processed and refined carbohydrates from your diet. Agave nectar, table sugar, high-fructose corn syrup, and even artificial sweeteners should be avoided (read my posts on Splenda here and here). You have to make an effort to read labels as refined sugar is in everything from sweet foods like sodas and ice cream to savory foods like deli meats and sauces. Of course, this is not to say that there aren’t any good uses for the agave plant. Fermented agave, for example, is a favored drink amongst many CrossFitters, but that’s a discussion for another day.

Also Check Out…

What You Should Know About Artificial Sweeteners

How to Interpret Your Body Fat Test

Low-Glycemic Food – Part 1

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More Bang for Your Buck https://www.crossfitinvictus.com/blog/more-bang-for-your-buck/ https://www.crossfitinvictus.com/blog/more-bang-for-your-buck/#respond Mon, 19 Sep 2016 03:00:55 +0000 https://www.crossfitinvictus.com/?post_type=blog_posts&p=46358

More Bang for Your Buck
Written by Mark Riebel

(Originally published on September 15, 2009)

In a previous post, I explained that the notion of the fat-burning zone is a misunderstood concept, and that a higher intensity of exercise yields more results than a low-intensity session (when we look at it from the caloric expenditure standpoint). If fat loss is one of your goals, caloric intake and expenditure is something you should be mindful of, and burning more calories during exercise will help to increase that expenditure and subsequent weight loss.

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adrianne

More Bang for Your Buck
Written by Mark Riebel

(Originally published on September 15, 2009)

In a previous post, I explained that the notion of the fat-burning zone is a misunderstood concept, and that a higher intensity of exercise yields more results than a low-intensity session (when we look at it from the caloric expenditure standpoint). If fat loss is one of your goals, caloric intake and expenditure is something you should be mindful of, and burning more calories during exercise will help to increase that expenditure and subsequent weight loss. But since the majority of our workouts at Invictus fall under 20 minutes, many may think that doing longer steady-state cardio work might be the best way to really accelerate their fat loss. It is true that an hour on the treadmill may indeed burn more calories than some heavy lifting followed by “Helen,” but you will reach that conclusion only if you look at a very small piece of the whole picture.

To understand this, we need to address the concept of excess post-exercise oxygen consumption, or EPOC. Oxygen consumption serves as an approximation of your metabolic rate, and therefore how many calories you are burning in a given period of time. EPOC, then, is the effect seen following exercise in which the body is burning more oxygen (and more calories) for a period of time anywhere from a few minutes to more than a day. This results in an elevated metabolism and creates what Alwyn Cosgrove calls an ‘afterburn.’ A study performed in 2002 at Ohio University found that following heavy resistance training circuits, EPOC was significantly elevated over baseline for 38 hours.

Using this data, let’s go back to that treadmill example. Suppose the machine tells you that you burned 300 calories in your hour spent on the treadmill. EPOC occurs as a result of aerobic training as well, but the magnitude and duration of the increase is less than that seen with resistance or interval training. Now let’s say that at the same time you were on the hamster wheel, your friend did the aforementioned heavy lifting followed by Helen. It’s likely that he didn’t burn as many calories as you in his exercise session, but let’s now look at the whole picture, i.e. all of the time following the workout. If your friend worked hard enough to bump his EPOC up to where he’s burning a paltry eight additional calories per hour, 38 hours later when his oxygen consumption returns to normal, he’s burned more calories than you, and he accomplished it in a much shorter workout. And then think of how it would affect him if he went and worked out the next day too! Would EPOC go even higher? It is not certain whether EPOC is cumulative, but even without an additive affect, the benefits are easy to see. Would you rather be burning more calories in the 23 hours a day you’re not at Invictus, or just burning the same old amount as usual in the 23 hours you’re not at a traditional gym (not to mention that you’d only be running and not developing your strength, flexibility, accuracy, etc.)?

If you have a weight loss goal, don’t resist your strength work. Stick to the program and talk to your coaches about making minor modifications to your fitness and nutrition programs to help you achieve your results most efficiently.

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Creating Torque Through Internal Rotation https://www.crossfitinvictus.com/blog/creating-torque-internal-rotation/ https://www.crossfitinvictus.com/blog/creating-torque-internal-rotation/#comments Mon, 29 Aug 2016 02:00:56 +0000 https://www.crossfitinvictus.com/?post_type=blog_posts&p=45955 Creating Torque Through Internal Rotation
Video by CJ Martin and Julien Pineau

Over the years the CrossFit community has given a lot of attention to the concept of creating torque through external rotation, but little has been mentioned regarding the benefits of creating torque through internal rotation. C.J. Martin and Julien Pineau discuss the topic and when athletes should be creating tension through internal rotation to lift heavier loads more efficiently and safely.

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Creating Torque Through Internal Rotation
Video by CJ Martin and Julien Pineau

Over the years the CrossFit community has given a lot of attention to the concept of creating torque through external rotation, but little has been mentioned regarding the benefits of creating torque through internal rotation. C.J. Martin and Julien Pineau discuss the topic and when athletes should be creating tension through internal rotation to lift heavier loads more efficiently and safely.

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The Great Kettlebell Swing Debate https://www.crossfitinvictus.com/blog/the-great-kettlebell-swing-debate/ https://www.crossfitinvictus.com/blog/the-great-kettlebell-swing-debate/#comments Wed, 15 Aug 2012 06:48:52 +0000 http://staging.silent-garden.flywheelsites.com/?p=11512
The Great Kettlebell Swing Debate
Written by C.J. Martin

Quite a few folks following our Competition programming have been wondering whether kettlebell swings should be performed as American Swings, Russian Swings or a hybrid. I have procrastinated an answer for long enough, so here it comes . . .

IT DEPENDS.

(I know, the least satisfying answer ever . . . but almost always the most accurate and best.)

Let’s take a look at the traditional American and Russian swings first, and then talk about how to determine which of those is best for you,

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The Great Kettlebell Swing Debate
Written by C.J. Martin

Quite a few folks following our Competition programming have been wondering whether kettlebell swings should be performed as American Swings, Russian Swings or a hybrid. I have procrastinated an answer for long enough, so here it comes . . .

IT DEPENDS.

(I know, the least satisfying answer ever . . . but almost always the most accurate and best.)

Let’s take a look at the traditional American and Russian swings first, and then talk about how to determine which of those is best for you, or if there is a hybrid option that might work better.

The Russian Swing
The Russian swing starts with the kettlebell just below the groin (above the knees) and is swung to chest level – approximately a 90-degree angle to the torso. The movement is short, brisk and compact. It is a hip-hinge movement, with roughly 20-degrees (or less) of flexion at the knee. The power of the swing is generated from the hips while the spine is held perfectly stable and neutral. At the apex of the swing, the bell is at chest level, and the athlete’s glutes are contracted, quads are engaged (pulling the knees up), belly is rock solid and braced for impact, and lats are actively pulling the shoulders away from the ears. Additionally, the Russian swing should be performed with rhythmic diaphragmatic breathing – filling the abdomen on the downswing and forcefully expelling through the teeth, while bracing the belly, at the top of the swing.

The American Swing
The American swing should differ from the traditional Russian swing only in the finish position. The mechanics of the swing itself should be identical – the bell should pass just below the groin, there should be no more than 20 degrees of knee flexion, the hips should generate the power, the glutes should contract hard, the quads should engage to pull the knees up, and the belly should be rock solid. The difference is simply that the athlete will allow the force produced on the kettlebell to carry it all the way overhead so that the bottom of the kettlebell is directly over the ears, shoulders, hips and ankles. Note, athletes should not be increasing the amount of knee flexion (turning the movement into a squat), nor should they be lifting the kettlebell with their deltoids to assist it into the overhead position. The force is still generated solely by the hip drive, and if optimal force is produced by the hips the athlete will likely have to decelerate the kettlebell as it approaches its apex.

The Russian Swing Must Come First!
The first thing to understand is that the Russian swing must be the foundational movement. The American swing is a progression the builds from the foundation of the Russian swing. If you cannot perform Russian swings well, you will not perform American swings well. Attempting to jump straight to American swings without a solid understanding of the Russian swing often creates poor habits, like squatting through the movement or pulling up on the kettlebell with the traps and deltoids. So, we must start by mastering the short, concise, powerful Russian swing before attempting to move on to the American swing . . . or a hybrid.

My Hips Are Strong and My Swing is Solid . . . Can I Go Overhead?
My chief concern when training an athlete is to determine whether they can perform the assigned movements with perfect, virtuous mechanics. Without regard to the particular movement we are talking about, there are a few mechanical principles from which we should almost never deviate. Most notably, our movements should sequence in a wave of contraction from core to extremity, and we should be able to maintain a fixed (and typically neutral) posture.

Many athletes lack the mobility to achieve the range of motion required by the American swing. Restrictions in their thoracic spine and shoulder girdle often prevent them from raising their arms straight overhead with a completely fixed and neutral spine. These athletes typically compensate for their insufficient mobility by over-extending at the thoracic-lumbar junction. The example on the left demonstrates over-extension. You can see that compared to the photo on the right, Nichole’s ribcage is elevated and there is excessive curve at her lumbar spine.

The answer to the question of whether you can or should be going overhead with your kettlebell swings is not one that I can answer from afar. That answer depends entirely on whether you have three things:

  1. The thoracic mobility to achieve the finishing position without overextending at the lumbar spine.
  2. The midline stability and coordination to achieve the finishing position without overextending at the lumbar spine.
  3. The discipline to achieve the finishing position without overextending at the lumbar spine.

It doesn’t take much for an experienced coach to determine whether an athlete meets the first two requirements . . . the answer to the third question will be answered once the athlete is challenged to maintain good mechanics despite gasping for air and fighting off fatigue. But just in case you do not have a good coach or training partner to help you determine if you have adequate mobility to perform American swings, here is a quick little tool to help you determine whether the overhead/American swing is right for you.

Step 1 – Lay down on your back with your chin and spine in a neutral position and your hands down at your sides.

Step 2 – Squeeze your bum and belly and at belly button level interlock your thumbs with your knuckles lined up – mimicking the position of your hands on the kettlebell.

Step 3 – Have a partner place their hand between your back and floor. (If you train alone, you can also stage your camera on the floor beside you and videotape this drill.) It’s likely (desirable, in fact) that there will be some space between your lower back and the floor. The more impressive your glute development (think Olympic-caliber sprinter), the larger that gap between back and floor will be.

Step 4 – Slowly begin to raise your hands from hip level to chest and eventually overhead until your knuckles touch the ground. Your partner will be there to determine if you change positions at any point. If the pressure on their hand decreases as you raise your arms (i.e., the space between your back and the floor increases) they will stop you. That is the height to which you should swing the kettlebell until you improve your thoracic mobility and/or midline stability.

This is a PASS at the standard Russian swing height.

This is a PASS at the hybrid swing height.

This is a FAIL at the American swing height.

The Hybrid Swing (Russican?)
I hope and assume that you all are able to pass chest level without losing a neutral spine position. But I am also guessing that not all of you got to the overhead position before you started to hinge and compensate with your spine. That point between Russian and American just before you start to lose your stable midline and neutral spine position is your unique version of the hybrid swing.

In our group sessions at Invictus, we will often suggest that most of our athletes swing the kettlebell to eyebrow height. This hybrid swing allows us to provide a common standard that can be met by the vast majority of our athletes. If the coach can see the athlete’s eyes under the bell, they’ve met the standard. It’s a compromise position that we have taken in group coaching, but for athletes training for competition, I want to see them swinging the kettlebell as high as they can without sacrificing good movement, a neutral spine and stable midline.

The Quick and Dirty Conclusion
You all might have a slightly different swing height for TRAINING. I am ok with that. If you’re training for health and fitness, determine which swing better fits your training goals for the given day, with the understanding that whichever method you choose must be performed with perfect mechanics.

For athletes out there looking to compete in the sport of CrossFit, I suggest swinging to the height that makes the most sense for you and your possible mobility restrictions until just a few weeks prior to the competition season. It will not take long to make the adjustment to American swings, and you will have enjoyed many months of training good mechanics. You will also buy yourself many months to work on your mobility so that when the competition season comes around you can repeat our little test and hit the full range on an American swing with perfect mechanics.

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What Does @ 30X0 Mean? Why I Like Tempo Training https://www.crossfitinvictus.com/blog/what-does-30x0-mean/ https://www.crossfitinvictus.com/blog/what-does-30x0-mean/#comments Wed, 08 Feb 2012 07:10:04 +0000 http://staging.silent-garden.flywheelsites.com/?p=8174

What Does @ 30X0 Mean? Why I Like Tempo Training
Written by C.J. Martin

Slow down . . . it might be your key to avoiding injury and getting stronger.

Tempo training is not just for bodybuilders. Olympic caliber athletes from all over the world use tempo training to become stronger, faster and more powerful.

The benefits of tempo training have been touted for years by the likes of Bulgarian Olympians and their coaches to internationally renowned strength coaches Ian King and Charles Poliquin.

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tempo training

What Does @ 30X0 Mean? Why I Like Tempo Training
Written by C.J. Martin

Slow down . . . it might be your key to avoiding injury and getting stronger.

Tempo training is not just for bodybuilders. Olympic caliber athletes from all over the world use tempo training to become stronger, faster and more powerful.

The benefits of tempo training have been touted for years by the likes of Bulgarian Olympians and their coaches to internationally renowned strength coaches Ian King and Charles Poliquin.

I was introduced to the benefits of tempo training by my coach and mentor, James Fitzgerald, who uses it very effectively to train many of the top CrossFit competitors.

So, what is tempo training in lifting and training?

It’s time for the entire Invictus community to understand how to read tempo prescriptions and understand why tempo training is beneficial.

30X0 Tempo Training Explained

Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift.

In a workout, the tempo prescription will follow the assigned number of reps, such as:

Front Squat x 2-3 reps @ 30X0

Here’s what that means when you’re lifting:

The First Number

The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat.

(The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

The Second Number

The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.

In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.

The Third Number

The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.

Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible.

In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.

The Fourth Number

The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.

Counting

It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load.

So, to ensure that your 4-second count and mine are the same, use “one thousand,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.

Got it? If you need more practice, think about how you would perform the following:

Push-Up x 15 reps @ 2111

Bulgarian Split Squat x 6-8 reps @ 41X1

Pull-Up x 81X2

For many of you, just understanding how to read the prescription will suffice. Others will wonder why they have to follow the tempo prescription.

Why Tempo Training When Lifting is Important

Tempo training is important at all stages of an athlete’s development – from beginners who simply want to learn to lift weights and shed a few pounds to Olympic caliber athletes of all disciplines.

Here are my top 3 reasons for including tempo prescriptions with lifts:

1. Improved Quality of Movement

Quality of movement should be your first priority.  Intensity comes only after one can consistently demonstrate the proper mechanics of a movement.

Proper tempo prescriptions can help athletes develop awareness and body control by giving them an opportunity to “feel” which muscle groups are activating to keep them in proper positions.

We work with a lot of kids, and kids tend to be fearless. They think nothing of plunging into the bottom of a squat, secure in their belief that their young, elastic connective tissue will catch and help propel them back to the top. The problem is, as they descend their knees often collapse inward, their chest sinks in and their pelvis rolls into a posterior tilt (the dreaded “butt wink”).

By requiring a 53X1 tempo, for example, we can help them learn how to keep their chest up, knees out and lumbar spine neutral by allowing them the time to “feel” those positions throughout the four phases of the lift. If the student is unable to control the descent and perform the movement at the prescribed tempo, we know the load is too great.

In more experienced athletes tempo can be used to emphasize problem areas and shore up weak links in technique.

For example, if you struggle in the bottom position of an overhead squat, a prescription forcing you to spend some time in that position will help solidify your technique, create more comfort in that weak position, and permit greater improvements down the line.

2. Reduced Risk of Injury

Improving the quality of the movement obviously helps to reduce the risk of injury for athletes.

But in addition, slowing down the tempo of lifts can ease the stress placed on joints and shift that additional stress to the muscles powering the lift. More stress on the muscles and less on the joints is a good thing.

Muscles are far better at adapting to increased loads. Connective tissue typically takes longer to strengthen and adapt to the increasing loads, so by slowing down the tempo you can give your connective tissue some rest while still strengthening the surrounding musculature.

Tempo prescriptions also naturally control intensity (and perhaps, rein in egos). Let’s use the bench press as an example. If you excessively load the barbell you might be tempted to speed up the lowering phase and bounce the barbell off your chest – don’t lie, you do this.

But if you know that the prescription calls for a 3-second descent and a 2-second pause at the bottom, you’re not going to be tempted to load anywhere close to the same amount.

Don’t believe me? Give it a shot.

3. Improved Strength Gains

This alone should have been sufficient, but I threw in the first two for all of the coaches out there.

Proper tempo prescriptions can lead to vastly improved strength gains.

First, different tempo prescriptions permit for greater training variety and stimulus.

This means fewer plateaus and more adaptation.

Second, they allow us to shore up weak links by overloading certain areas of movements. 

For example, how many of you feel more comfortable with your second and third deadlift reps than your first?

I am guessing a lot, and it’s because you are using the benefit of either or both the elastic “bounce” of your stretch-shortening cycle or your rubber plates hitting the hard floor. But if your tempo prescription called for a slow descent and a longer pause at the bottom, you might actually have to get stronger through your weak points.

Third, slowing down movements with tempo prescriptions can allow for greater amount of time under tension with less overall stress on an athlete’s central nervous system. 

This can be particularly important for CrossFit athletes, who are often pushing themselves to the limits with maximal effort lifts and workouts, by creating a way to continue training and making an athlete stronger without overtaxing his or her system.

Fourth, isometric pauses at the top and/or bottom of lifts force you to recruit more muscle fiber, and more muscle fiber recruitment (particularly more fast-twitch fibers) equals greater strength gains.

I know that sounds like coach’s geek-speak, but here’s how you will know you’re recruiting more muscle fiber – it will be really hard.  🙂

If you’re not sure yet about the benefits of implementing tempo prescriptions into your program, I would encourage you to try it for a month or two and see if it benefits your lifts.

If you’re not sure how to create tempo prescriptions and you are looking for a program more specific to your needs than the Invictus workouts of the day, check out Invictus Athlete.

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An Almost Paleo Week https://www.crossfitinvictus.com/blog/an-almost-paleo-week/ https://www.crossfitinvictus.com/blog/an-almost-paleo-week/#comments Sun, 01 Jan 2012 22:30:25 +0000 http://staging.silent-garden.flywheelsites.com/wp2/?p=7400 An Almost Paleo Week
Written by George Economou and Sarah Murray

I say “almost paleo” because there are a few caveats. First, I use salt. Not a lot, but I do use it. I also use a little balsamic vinegar on my salad. If you want a completely paleo salad, you can substitute a little lemon juice and pepper for the vinegar. There are one or two other little “cheats” and I’ve annotated them as such in the recipes.

Sunday is a big food day. I think one of the keys to success with any lifestyle (I prefer to call it a lifestyle,

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CSA Box for CrossFit Invictus Blog
An Almost Paleo Week
Written by George Economou and Sarah Murray

I say “almost paleo” because there are a few caveats. First, I use salt. Not a lot, but I do use it. I also use a little balsamic vinegar on my salad. If you want a completely paleo salad, you can substitute a little lemon juice and pepper for the vinegar. There are one or two other little “cheats” and I’ve annotated them as such in the recipes.

Sunday is a big food day. I think one of the keys to success with any lifestyle (I prefer to call it a lifestyle, since being on a “diet” implies deprivation of some sort) is planning ahead. We plan out our meals for the week and stock up on all of our groceries. The grocery list below typically lasts us a week, and is a good example of how we will develop our plan.

Grocery List

This is a comprehensive list. Many things you may already have in your fridge/pantry, but this list will ensure you are ready for the entire week even if you have a completely empty kitchen at the moment. The staples we keep in stock at all times are starred. Additionally, George and I are members of the Community Supported Agriculture, or CSA (http://www.jrorganicsfarm.com/). Basically, we pay $200 and for three months we get a bucket of fresh locally-grown fruits and vegetables each week. It’s a great organization, and we pick our bucket up at the farmer’s market in Hillcrest every Sunday, which gives us an opportunity to buy the rest of our fruits and vegetables from local organic farmers.

Fruits and Vegetables

Butternut squash
Apples*
Broccoli
Berries*
Parsnips (4-5)
Sweet potatoes (2-3)
Carrots*
Celery*
Spaghetti squash
Avocado (2-3)
Spinach (1 bunch)
Salad (I use spring mix)*
Sundried tomatoes (in olive oil and garlic)
Artichoke hearts (in water, 1 can)
Bananas*
Japanese eggplant (the little skinny ones, 1-2)
Pumpkin (2 cans)
Fresh spices
Fresh basil*
Cilantro
Fresh sage
Fresh rosemary
Garlic (several bulbs)*
Onions (yellow, 3)*

Meat/Protein

Whole chicken
Shrimp (raw jumbo, 1 lb)
Eggs*
Bacon
Chicken breast
Ground buffalo
Ground chicken

Nuts, Seeds, Oils, etc

Slivered almonds (several scoops)*
Hazelnuts (few scoops)
Nuts/seeds/raisins (combination of cashews, almonds, pecans, pepitas, sunflower seeds, jumbo raisins)*
Almond butter*
Almond flour*
Shredded coconut*
Olive oil*
Coconut oil*
Sesame oil*
Cocoa powder*

Spices

Kosher salt*
Pepper*
Paprika*
Smoked paprika*
Cumin*
Cinnamon*
Nutmeg*
Cloves*
Ground ginger*
Chili powder*
Toasted sesame seeds*
Crushed red pepper*
Powdered arrowroot*
Vanilla (pure, no sugar added—make sure you look specifically for the no-sugar kind)*
Pure almond extract*
Orange blossom water (you can get this at Indian stores, or you can use pure orange oil/orange extract, available in the same place you get the vanilla)*
Liquid smoke*

Sweeteners and Drinks

Coconut milk (1 can, make sure water is NOT an ingredient!)
Apple sauce (no sugar added)*
Raw honey*
Real maple syrup*
Coconut water*
Mate*

Sunday

Sunday is a big food day. I think one of the keys to success with any lifestyle (I prefer to call it a lifestyle, since being on a “diet” implies deprivation of some sort) is planning ahead. In addition to picking up all of our groceries for the week (see yesterday’s post for a complete grocery list), I also cook breakfasts and snacks that we can enjoy throughout the week.

Mediterranean Frittata

This is a great dish to make on Sunday and keep in the fridge. You can cut pieces of it to take to the gym/work each morning (or enjoy at home if you’re lucky.) It tastes great cold or heated up!

Cook 3 pieces of bacon until done, but not super crispy (it will continue to cook in the frittata.) We use a broiler pan and put the bacon in the oven at 400*F for about 20 minutes. Place several handfuls of spinach leaves in a microwavable bowl and cook on high for about a minute, until it’s bright green and wilted. Squeeze out any water and pat dry with a paper towel. Cut bacon, sundried tomatoes, and artichoke hearts (drained) into bit size pieces and arrange along with spinach in the bottom of a lightly greased (I use coconut oil) casserole or pie dish. The amount you use is up to you—a good covering of the bottom of the dish is a good rule of thumb. In a bowl, beat 10-12 eggs and mix in 2-3 tsp paprika, 1 tsp salt, 1 tsp pepper and a dash of nutmeg. Pour egg mixture slowly over ingredients in pie dish. Bake at 375*F until a toothpick inserted in the center comes out clean. The cooking time will vary depending upon how much “stuff” you use and how deep the frittata is—mine took about 35 minutes, but adjust as necessary.

“Granola” Bars

These make good treats to enjoy during the week when you are craving something sweet. Heat some honey and a little water on the stove. Add a few drops of orange oil (or orange blossom water.) Mix in slivered almonds. You can also add coconut and raisins, or any other sorts of nuts, seeds, etc. This is totally a non-exact recipe. You want enough honey mixture to coat the nuts and make the mixture pretty sticky, but not so much that the pieces are swimming in liquid sugar. Grease a mini muffin tin (mini muffin size is ideal, but a regular size one would work as well.) Spoon the mixture into the muffin cups so that they are overflowing. Then use some of that CrossFit muscle to push the mixture tightly into the muffin cups. You may need to add more mixture and push down again. It should be really wedged in there. Bake at 350*F until golden brown.

Pumpkin Pie

This is a Sunday night treat that will last for the week (unless you live with someone who likes to eat multiple pieces per day…) Mix 1½ cups almond flour, ¼ tsp baking soda, ¼ tsp salt, ¼ cup oil (I used avocado), 1 tsp vanilla, 2 Tbsp honey or maple syrup. Press the crumb mixture into a lightly greased pie dish (again, I used coconut oil for the pan.) Make sure you push some of the crumbs against the side of the dish as well, but don’t have them go all the way up to the top of the dish, as that part of the crust may burn slightly if you do. Bake crust at 375*F for approximately 10 minutes, until just lightly toasted. Meanwhile, in a large bowl mix 2 cups canned pumpkin, 3 eggs, 1 cup coconut cream, and 5 Tbsp sweetener (I used maple syrup.) Mix in 2-3 tsp cinnamon, 2 tsp nutmeg, 2 tsp ground ginger, and 1-2 tsp cloves (please note this is a guideline, I probably used a lot more than this since I like spices and didn’t actually measure so feel free to adjust as you desire.) Pour pumpkin mixture into toasted pie crust and bake at 425*F for about 30-35 minutes, or until pumpkin mixture is set (no longer jiggly).

Roast Chicken and Vegetables

This is one of my favorite dishes. It takes a while to cook but is relatively easy and tastes delicious. Wash and cut the following into slightly larger than bite sized pieces:

  • Sweet potatoes
  • Parsnips
  • Carrots
  • Celery
  • Onion
  • Butternut squash

There is no need to peel the potatoes, parsnips or carrots, but I do take the skin off the squash. Place the vegetables into a very large bowl and add 10-20 cloves of garlic (depending on how much you like garlic—I use a lot!) There is no need to crush/chop the garlic. Just put the peeled cloves in whole. Pour about ¼ to ½ cup olive oil over the vegetables and add several teaspoons of kosher salt (the bigger grains) and ground pepper. Add several handfuls of hazelnuts, the fresh sage (rip up into pieces) and all but 3 sprigs of rosemary (pull the needles off the stems so they can be distributed throughout the veggies). Mix well.

Place whole chicken in large roasting pan (make sure you take the bag of stuff out from the inside of the chicken.) Place several pieces of garlic and onion from the vegetable mixture and half a lemon inside the chicken and stuff several garlic cloves and remaining rosemary sprigs under the skin of the chicken (between the meat and the skin). Dump vegetable mixture around chicken, ensuring spices and olive oil get distributed around the pan. Rub several Tbsp olive oil on chicken and sprinkle with salt and pepper. Bake at 375*F until a meat thermometer stuck in the meaty part of the chicken registers 180*F (about 1½ – 2 hours, depending on size of the chicken). Baste the chicken and vegetables often to keep them moist and flavorful.

Enjoy this good fall/winter meal, but save room for a piece of that pumpkin pie afterwards. And make sure to carve the leftover chicken and put into a Tupperware with the remaining vegetables for lunch on Monday!

Monday

It’s Monday morning. You don’t want to get up. But luckily for you, breakfast is already made (see yesterday’s post). Heat up some frittata and enjoy it with a cup of coffee and a nice glass of water! Pack an apple and some nuts/raisins to snack on at work.

Lunchtime rolls around. You’re starving. Good thing you’ve got the leftover chicken and vegetables from last night. Gosh, this paleo thing is easy huh?

It’s been a long day. You just finished up the 5:30 at Invictus, and it’s now dark. You’re starving, need a shower, and are ready to get home. Grab a coconut water for post-workout recovery and get excited about some buffalo burgers for dinner!

Buffalo Burgers

In a large bowl, mix buffalo meat (or just lean hamburger if you don’t want to do buffalo), 1 egg, a few splashes of liquid smoke (available at most grocery stores), 1 tsp paprika, 1 tsp pepper, 1 tsp salt, several handfuls of chopped fresh basil, and several cloves of garlic (chopped). Form into patties and cook on the grill or stove. Serve with a large amount of salad (I used avocado oil and small amount of balsamic vinegar to dress—it may not be completely paleo but if this is the biggest cheat of the day, I figure I’m doing okay). Enjoy fresh fruit (berries are my favorite) for dessert. And hopefully you made enough burgers and salad so you already have lunch tomorrow!

Tuesday

Like yesterday, you’re starting the day off right because you’ve already got your breakfast, lunch, and snacks ready to go. So really the only thing you have to worry about is dinner. Time for some spaghetti!

Spaghetti Squash with Shrimp and Sundried Tomatoes

Cut spaghetti squash in half and scoop out seeds. Place cut-side down in a roasting pan with about an inch of water. Cook at 350*F for about 30-40 minutes. Allow squash to cool slightly and scrape flesh out with a fork (making what looks like spaghetti noodles). Place “noodles” into a bowl and pat with a paper towel to absorb excess water. Meanwhile, chop several handfuls of basil, several cloves of garlic, and lots of sundried tomatoes into small pieces. Cut some broccoli (one large head) into bite-size pieces. Defrost and peel the shrimp. Heat several Tbsp olive oil in a large pan (a wok works great) and add garlic, broccoli, and shrimp. Sauté for several minutes until shrimp are opaque and broccoli is cooked. Add sundried tomatoes, basil, and “noodles”; continue to sauté for another five minutes and then serve.

*Note: Dessert tonight was actually a huge cheat—two large pieces of Marine Corps birthday cake. But on a normal non-birthday night it would be berries and maybe some shredded mint and unsweetened coconut.

Wednesday

So it’s officially hump day, and by this time I’m usually kind of sick of frittata. So this is a good day to make paleo pancakes.

Paleo Pancakes

Mix together ½ cup nut butter (almond works great), ½ cup no-sugar added apple sauce, 2 eggs, 1 tsp vanilla, 1 tsp almond extract and 1 tsp cinnamon. Use coconut oil to grease pan and make pancakes! Serve with fresh berries and a small amount of maple syrup. A hard boiled egg or two on the side is good too—adds a little extra protein.

Lunch is leftover spaghetti squash from last night. Apples, almond butter, and a little trail mix are snacks.

Chicken and Butternut Squash

Cut two to three chicken breasts and one butternut squash into bite size pieces and place in large ceramic baking dish. Drizzle 3 Tbsp honey and 2 Tbsp sesame oil over the chicken and squash, and sprinkle with crushed red pepper flakes. Stir to ensure all pieces are coated. Bake at 400*F for 20 minutes, stirring occasionally. Add several chopped green onions, stir, and continue to bake for another 10 minutes, or until squash is squishy and chicken is slightly browned. Serve on a large bed of spring mix salad and sprinkle with toasted sesame seeds.

“Milk”shakes

Peel and freeze two bananas. Place frozen bananas, about 1 cup coconut water, 1 tsp vanilla, 2 Tbsp cocoa powder, and a few ice cubes in the blender. Blend until there are no ice chunks left (you’ll hear them as you turn the blender off if there are still some in your milkshake). Pour and enjoy. Makes two large milkshakes. For an added treat, whip a little coconut milk (this is why the non-water kind is so essential) and a splash of vanilla and spoon on top—just like whipped cream, except it’s a lot sweeter.

Thursday

Since pancakes were yesterday, the frittata sounds good again, so some of that works great for breakfast. Add some fruits on the side (blueberries are great!) and you’re ready to face the day. The chicken from last night tastes really good as leftovers, so that’s lunch.

Thai Basil Chicken and Eggplant

This is a tasty dish, and it’s super fast and super easy. Rub olive oil on eggplant(s) and place on baking sheet in broiler. Cook for several minutes until top of eggplant begins to burn. Turn onto opposite side and continue to broil. Rotate as necessary to cook eggplant until very soft and squishy to the touch. Remove eggplant from oven and allow to cool. Then peel skin off and chop eggplant meat (it will be very mushy.) Chop 12-15 cloves of garlic and several green onions. In a large wok or frying pan, heat several Tbsp sesame oil and add garlic and onions. Saute for about 30 seconds and add a pound of ground chicken. Saute for several minutes and then add eggplant. Add 2-5 Tbsp crushed red pepper, 1 tsp fish oil (not paleo, and you can make the dish without it, but I think it adds an extra dimension of flavor) and a tsp or two of salt. Continue to sauté until chicken is thoroughly cooked. There may be a bit of liquid in the pan—if you prefer a less liquidy dish, add a tsp or so of arrowroot powder, which acts as a thickener. Just before you remove the wok from the heat, add about a cup or two of fresh basil leaves (not chopped) and stir. The basil leaves will quickly wilt. Once they do, your dish is done! Serve with steamed broccoli and salad.

Friday

It’s Friday—thank goodness. If you have any frittata left, that’s breakfast. If not, grab one of M’s meals and go google stuff at work. Thai basil chicken tastes great as a left over, so lunch is easy.

Din Dins. It’s a cheat night. You’ve been good all week and deserve at least one cheat meal and cheat dessert. If you want to spread the joy, do dinner tonight and save Saturday night for ice cream. As for eating out, remember that you’ve been gluten free. There’s a good chance that going too heavy, too fast will wreck your insides. I recommend one of the following: sushi, gluten free pizza (available at Pizza Fusion), or Mexican (corn tortillas only).

Saturday

You’ve got the tools to figure out breakfast, lunch and dinner on your own. The only big choice facing you is what dessert to go with. We like ice cream…a lot. Go big or go home, so check out your local grocer and see what flavor of Ben and Jerry’s tickles your fancy (Imagine Whirled Peace and Coffee Heath Bar Crunch are our favorites)!

So there it is, a week of “almost” paleo grocery shopping and eating. Bon Appetit!

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How Do YOU Read the Whiteboard? https://www.crossfitinvictus.com/blog/how-do-you-read-the-whiteboard/ https://www.crossfitinvictus.com/blog/how-do-you-read-the-whiteboard/#comments Sun, 01 Jan 2012 22:24:41 +0000 http://staging.silent-garden.flywheelsites.com/wp2/?p=7397
How Do YOU Read the Whiteboard
Written by C.J. Martin

There is perhaps nothing that has caused more historical controversy than interpreting written words. From religious texts to love letters, much blood has been spilled over disagreements as to the meaning and intent of writings. Indeed, I spent 5 good years as a lawyer essentially interpreting words and trying to persuade others to interpret them in a way that favored my clients. It’s part of what makes language so fun.

The “Workout of the Day” posted on the whiteboard each day doesn’t seem to require much interpretation.

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How Do YOU Read the Whiteboard
Written by C.J. Martin

There is perhaps nothing that has caused more historical controversy than interpreting written words. From religious texts to love letters, much blood has been spilled over disagreements as to the meaning and intent of writings. Indeed, I spent 5 good years as a lawyer essentially interpreting words and trying to persuade others to interpret them in a way that favored my clients. It’s part of what makes language so fun.

The “Workout of the Day” posted on the whiteboard each day doesn’t seem to require much interpretation. That does not, however, mean that it will read the same for each of you. How I read the Workout of the Day is often going to be quite different from how I want you to read it.

Let’s use today’s workout as a good example, and build a hypothetical group of members that you will recognize to demonstrate my point. I am the coach, and in walks my first group of the day – coaches Shane, Nuno, Nichole, Katie, Calvin, Michele, George, and Pops and Krazy K. The movements of the “Workout of the Day” are clear – 5 Handstand Push-Ups, 10 Pistols and 15 Pull-Ups – but is that what they’re all going to do? No.

Let me explain and tell you how my group is going to operate.

Shane, Nuno, Nichole and Katie are all going to do the Workout of the Day without modification. These kids all competed recently as part of Team Invictus at the CrossFit Games. They are beasts . . . and they are all totally healthy and accustomed to the relatively high volume that will accompany this workout. (“Volume” simply means the number of repetitions that might be performed.)

Calvin is also a beast and totally healthy. He could easily fly through this workout (might have the best pistols you’ve ever seen – even with a 95 lb. barbell overhead, ask him to show you). So why wouldn’t I have him do the workout as prescribed? Well, because I know his athletic goals. Calvin is a competitive powerlifter. He has been an avid and competitive CrossFit athlete (and might be again one day), but at the moment he has been dedicated to building new and impressive stats as a lifter. I will assume that if he’s joining this workout, he’s looking for a little supplemental work to complement his heavy lifting session. But the volume of this workout (because he could perform well and score many rounds) is not appropriate for his needs. To put it simply, he would perform so many repetitions of the various movements that his heavy lifting would likely be effected for several days – and if he cannot perform his sport, I haven’t complemented anything. So, Calvin is going to do 5 handstand push-ups, 6 weighted pistols (holding a 32 kg KB), and 5 weighted pull-ups (55-75 lbs. hanging from his waist). I also might limit him to 6-7 total rounds, thereby limiting the number of reps performed in the training session to keep him healthy for his primary training – heavy lifting.

Michele and George are are both rehabilitating injuries – and with adequate encouragement, might be back and ready to represent Team Invictus in 2012 🙂 – so I am going to modify their workouts also. Michele has had a long-damaged knee that she has finally decided to heal. That means we need to limit her knee flexion, but still find a way to give her a killer workout. George is recovering from shoulder surgery. Stable movements aren’t too bad, but dynamic movements are no-no’s. So, what do I do with my injured friends? Michele is going to be able to do the handstand push-ups and pull-ups just fine, so we’ll leave those just the way they are. Pistols, however, aren’t going to work. I would, however, love to get her some lower-body activation without the knee flexion . . . so, I am going to ask her to do 10 GHD Hip Extensions holding a 25 lb. plate against her chest. So, she’ll do 5 handstand push-ups, 10 hip extensions with weight, and 15 pull-ups. George has been cleared to perform overhead pressing, but 5 reps might be aggressive, so we’ll just knock that down to 2 reps at a slow tempo – 4 second descent on each. He can knock out the pistols just fine, but kipping pull-ups are off the table during this stage of his rehabilitation. He can, however, perform strict pull-ups, but 15 strict is probably aggressive at this point, so we would probably knock that down to 10 (or 5 if I didn’t already know how strong he was in this movement).

Pops and Krazy K (my parents) are getting pretty darn fit, but at 61 and 52 respectively, I am not sure that’ll they’ll bang this out as prescribed. For the handstand push-ups, I am going to get Pops moving through some different angles and getting used to being upside down (he was, afterall, the 21st fittest 60+ man in the Open), so I will have him do 2 wall climbs instead of the 5 handstand push-ups. Krazy K is going to do an L-seated press with DBs to work the same range of motion. She’ll do 5 reps with a heavy, but manageable weight. Both will do a single-leg squat variation. Pops will stand atop an 18″ box and descend as low as possible with one leg hanging off the box – the goal being to touch his toe or heel off the ground before ascending back to full standing. Krazy K will keep one foot on the floor and lift the other off the ground, then sit to a box and drive up off it from her planted leg. Both can do 5 reps each leg on those variations. Pops has pretty good pull-ups, but 15 might bog him down a bit, so we’ll have him do 8 each round (which he might do consecutively early, and do in 4 and 4 later in the workout). Krazy K is still working on good pull-up proficiency, so she’s going to use this opportunity to build strength in the movement. I am going to have her place her hands on a bar that is 4-6 inches below her full reach. She will then dip until her arms are fully extended and jump a bit and pull until her chin clears the bar. The 4-6 inches allows her to get a little hop that will allow her to pull the rest of the way, but not so much that the movement becomes a jumping exercise instead of a pulling exercise.

So, are the members of my group doing the same workout? No, but they are all engaged in appropriately challenging tasks that mimic the same movement patterns (which means that we can program movement patterns for the next day that will still be appropriate for all of them). And more importantly, they’re all sharing the same space; the same experience; and the same energy. They can be a part of the same community, celebrating similar successes and providing support for one another despite the differences in their needs and abilities. This is invaluable, and this is what makes Invictus unique.

Your coaches are trained to provide appropriate modifications, but more importantly, we pride ourselves on creating an environment that empowers you to make good choices. If a workout looks intimidating, or if you’re not sure how to modify a movement, just let us know. That’s why we’re here. And most importantly, know that you can always modify movements, reps, etc… to make sure the workout suits YOUR needs and abilities.

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Training on an Empty Stomach https://www.crossfitinvictus.com/blog/training-on-an-empty-stomach/ https://www.crossfitinvictus.com/blog/training-on-an-empty-stomach/#comments Sun, 01 Jan 2012 22:19:20 +0000 http://staging.silent-garden.flywheelsites.com/wp2/?p=7394
Training on an Empty Stomach
Written by Calvin Sun

I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult, if not impossible, for many people. You’ll have to be up early to prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session.

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Calvin Sun of CrossFit Invictus at USAPL Nationals
Training on an Empty Stomach
Written by Calvin Sun

I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult, if not impossible, for many people. You’ll have to be up early to prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session. Even if you prepare food ahead of time, many people don’t have much of an appetite upon waking. Of course, this doesn’t just apply to people who train early in the morning. If you are coming to one of the evening workout sessions, it’s likely the last meal you had was lunch. 4 to 6 hours without food is enough to leave you in a partially fasted state which can negatively impact your ability to perform your best in the gym. Nonetheless, skipping meals isn’t a good idea and today I’ll discuss a few reasons why you should reconsider training on an empty tank.

A study published in the American Journal of Clinical Nutrition found that individuals who skipped breakfast had diminished insulin sensitivity as well as increased LDL cholesterol [1]. Insulin sensitivity is important for proper nutrient uptake and long-term health as severely impaired insulin sensitivity can result in insulin resistance which is a risk factor for cornary artery disease, stroke, and type 2 diabetes. High LDL cholesterol, or “bad” cholesterol, is a risk factor for arteriosclerosis, hypertension, stroke, as well as other cardiovascular health issues.

In addition to improving your long-term health, your athletic performance and body composition can be greatly improved with proper pre- and post-workout nutrition. In a study published in Medicine & Science in Sports & Exercise, researchers found that subjects who consumed a protein shake before and after resistance exercise experienced greater gains in lean body mass and increased 1RM strength over those who did not [2]. Another recently published study found that consumption of whey protein before heavy resistance training actually resulted in an increase in resting energy expenditure the day after training [3]. One group consumed protein only before their training sessions and the other group consumed an equivalent amount of only carbohydrates, the protein only group had significantly higher resting energy expenditures 24 hours after their training session. Furthermore, the American College of Sports Medicine has presented research that suggests pre-workout protein intake can be even more effective for recovery than a post-workout protein shake alone. In other words, consuming a proper pre-workout meal can help increase your strength, improve recovery, as well as boost the amount of calories you burn at rest for up to a day after training which can help facilitate reduced body fat and improved body composition.

Another study published in the Journal of Strength and Conditioning Research found that a placebo group had significantly higher levels of cortisol, myoglobin, and creatine phosphokinase (CPK) after exercise compared to those who consumed a protein and carbohydrate mixture [4]. High blood levels of myoglobin and CPK are most commonly indicative of muscle damage. Once myoglobin is in the bloodstream, it needs to be filtered by the kidneys. In severe cases, this can result in a condition known as rhabdomyolysis which can lead to acute kidney failure. This suggests that consuming some protein and carbohydrate prior to your training session can reduce the amount of muscle damage caused by intense exercise. As a result, this will allow for more intense training sessions and less recovery time needed between training days.

If you find yourself heading to training sessions on an empty stomach, I recommend consuming either a solid pre-workout meal of protein and carbohydrates 30 to 60 minutes prior to your workout or a protein shake 15 to 30 minutes prior. If you prefer training in a fasted state, I still recommend consuming some quality protein as soon as possible after your workout in order to improve recovery. An easy way to get pre- and post-workout meals is to simply drink half a protein shake before you train and the remainder immediately after. Keep in mind, pre-workout supplementation can be highly variable between people so I recommend experimenting to see what works best for you. Combined with a good nutritional plan, you’ll recover faster, get stronger, and be leaner. If you aren’t sure on how to implement this approach into your current training, feel free to schedule a consultation with one of your Invictus coaches so you can optimize your nutrition for your next workout of the day.

References:
1. Hamid R Farshchi, Moira A Taylor and Ian A Macdonald. Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. Am J Clin Nutr. 2005.
2. Cribb, Paul J., Hayes, Alan. Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. 2006.
3. Hackney KJ, Bruenger AJ, Lemmer JT. Timing protein intake increases energy expenditure 24 h after resistance training. Med Sci Sports Exerc. 2010.
4. Baty, J.J., H. Hwang, Z. Ding, J.R. Bernard, B.Wang, B. Kwon, and J.L. Ivy. The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage. J. Strength Cond. Res. 2007.

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Cooking with Fats and Oils https://www.crossfitinvictus.com/blog/7388/ https://www.crossfitinvictus.com/blog/7388/#comments Sun, 01 Jan 2012 22:13:07 +0000 http://staging.silent-garden.flywheelsites.com/wp2/?p=7388 Cooking With Fats and Oils
Written by George Economou

We recently hosted our first Nutrition 201 seminar.  The purpose of our 101 and 201 seminars is to educate our community and provide a baseline of information regarding digestive processes, foods and their macronutrient characteristics, effects of different foods on digestion, energy levels, and sports performance, and a host of other things.  There was a question that came up at 201 that has popped up a few times in the past couple of months, “What are the best cooking fats?”  That’s actually a really hard question! 

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George of CrossFit Invictus
Cooking With Fats and Oils
Written by George Economou

We recently hosted our first Nutrition 201 seminar.  The purpose of our 101 and 201 seminars is to educate our community and provide a baseline of information regarding digestive processes, foods and their macronutrient characteristics, effects of different foods on digestion, energy levels, and sports performance, and a host of other things.  There was a question that came up at 201 that has popped up a few times in the past couple of months, “What are the best cooking fats?”  That’s actually a really hard question!  If you ask me what the best vegetables to eat are, my answer is pretty simple: buy organic, whatever is currently in season and locally produced, and include lots of variety.  What’s the best meat to eat: free range, grass-fed, locally produced, lots of variety.

When it comes to fats, it’s hard to keep it too simple.  You need to have a basic understanding of a few terms:

Lipids – fats and oils.  If it’s solid at room temperature, it’s a fat.  If it’s liquid at room temperature, it’s oil.  Lipids are a collection of molecules called triglycerides.

Triglycerides – a molecule comprised of three fatty acids attached to a glycerol.

Fatty Acid – carboxylic acids (COOH for you chemistry junkies) with carbon chains running 2-24 carbons long.  The most abundant fatty acids in food are 16-18 carbons long.

Saturated Fatty Acid – a fatty acid in which all the links between carbons on the chain are single bonds, leaving no free electrons to potentially share with something else.  This is the most stable form of a fatty acid and is generally solid at room temperature.

Unsaturated Fatty Acid – fatty acids with one or more double bond between carbons.  If there is only one double bond, it is a monounsaturated fatty acid; two or more and it is a polyunsaturated fatty acids.  The fatty acids in the families of omega-3, omega-6, omega-7, and omega-9 fall into this category.  These are not as stable as saturated fatty acids, which is why they are liquids at room temperature.

Trans Fatty Acid – an unsaturated fatty acid that has undergone the process of hydrogenation or partial hydrogenation.  The fatty acid is bombarded with hydrogen atoms until those double bonds are broken up and the resulting free electron is shared with a hydrogen.  These are really weird fats that look saturated, but the body generally doesn’t know how to work with them.  There are some naturally occurring trans fats in ruminant animal fats, but these are different than the redheaded stepchildren coming from the hydrogenation process.

Melting Point–  the temperature at which a lipid goes from solid to liquid.

Smoke Point – the temperature at which a lipid begins to break down to glycerol and free fatty acids.  This is a bad place for fats as they can potentially turn into very toxic substances from here.

Ok, so now back to the question…”What are the best cooking fats?”

All food sources of fat are actually a combination of saturated, monounsaturated and polyunsaturated fatty acids, with one of those subcategories being the dominant type.  For example, here is a breakdown by fatty acid type of some common cooking fats (unhydrogenated)[i]:

When picking a fat or oil for cooking, you want to choose it based on a few considerations: temperature you’re cooking at, fatty acid composition, and taste (my favorite).

The temperature plays a role because the fat shouldn’t be pushed to perform beyond its smoke point.  My general rule of thumb is that if I’m cooking at a higher heat, I want to use a more saturated fat like coconut oil or ghee (clarified butter).  Yes, I cook with butter…occasionally.  After researching this topic, I’m going to try and get my hands on some beef tallow.  When lightly sautéing something (knob on the stove is in the middle), I’ll use olive oil, avocado oil, or even sesame oil (sesame oil has really good oxidative stability, possible because its high content of sesamin – an antioxidant). When dressing a salad, I usually stick with olive oil, and we occasionally pick up a specialty oil like walnut or hazelnut.  Here’s a link to a table of smoke points for various fats and oils: http://www.clovegarden.com/ingred/oilchart.html.  There was a better one that I found at www.ISEO.org (Institute of Shortening and Edible Oils), but their website has been having some technical difficulties.

As for fatty acid composition, the body needs all types of fatty acids (except trans fats) in order to function optimally.  There’s no one-size-fits-all formula, but generally 2-3% of caloric intake should come from omega-6 fatty acids, and 1-1.5% should come from omega-3 fatty acids (trying to achieve a balance of 2:1 or 3:1 omega-6:omega-3).  The rest of your dietary fat is going to be a combination of saturated and monounsaturated fatty acids, and the majority should be saturated fat.  This makes sense if you look at the human milk fat breakdown above.  A key here is that if your diet is varied and you are eating whole, real food, you should be getting a pretty good balance of fats.  If you’re eating mostly food by-products, you’re likely getting way more polyunsaturated fats.

My favorite consideration is taste!  There’s just something about the rich flavor of butter (or my preferred clarified butter, ghee) that is hard to beat.  Coconut oil and cocoa butter also leave their mark with soft, sweet hint of their fruits.  I also love the taste of olive oil, and find that if I cook at too high a heat with it, the flavor goes away.  If you’re feeling extra bold, try a mix of 1/3 coconut oil, 1/3 extra virgin olive oil, and 1/3 sesame oil.  The coconut oil will have to be brought its melting point first, but it should easily mix with the other oils from there.

Something I found really interesting while researching this blog post was some data from the US Department of Agriculture and the Commerce Department.  It was a comparison of the source of fats and oils in the United States 1890 vs 1990[ii]:

It’s pretty interesting to see such a drastic shift from saturated fats to unsaturated fats, and makes it hard to imagine that the shift hasn’t played a role in the current health crisis.


[i] M.G Enig. Know Your Fats: the complete primer for understanding the nutrition of fats, oils, and cholesterol. Bethesda Press, 2000. Pg 294

[ii] Enig. 90.

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Essential Concepts of Efficient Running https://www.crossfitinvictus.com/blog/essential-concepts-of-efficient-running/ https://www.crossfitinvictus.com/blog/essential-concepts-of-efficient-running/#comments Sun, 01 Jan 2012 22:01:02 +0000 http://staging.silent-garden.flywheelsites.com/wp2/?p=7380 Essential Concepts of Efficient Running
Written by Nuno Costa

Here are some key principles that emphasize correct body mechanics that are going to help you run faster and stay injury free.

Establish an Ideal Position – Think of a figure 4 or a flamingo (check out the picture above).  You want to have your head, neck and shoulders relaxed, shoulders over the hips, hips over the ankle.  If you took a PVC pipe you could draw a line over these points – shoulders, hips and ankles.  Efficient running is the ability to go from the ideal position on one foot to the other with as little effort as possible – we do this naturally as kids and we tend to build bad habits as we grow older.

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Which athlete is using gravity to their advantage?

Essential Concepts of Efficient Running
Written by Nuno Costa

Here are some key principles that emphasize correct body mechanics that are going to help you run faster and stay injury free.

Establish an Ideal Position – Think of a figure 4 or a flamingo (check out the picture above).  You want to have your head, neck and shoulders relaxed, shoulders over the hips, hips over the ankle.  If you took a PVC pipe you could draw a line over these points – shoulders, hips and ankles.  Efficient running is the ability to go from the ideal position on one foot to the other with as little effort as possible – we do this naturally as kids and we tend to build bad habits as we grow older.

The posture is going to be critical in running because it will allow you to maintain better speed with less effort.  If your posture is compromised, your running form is going to be sub-optimal and the rest of your muscles are going to have to work harder to compensate.

As you maintain your upright posture you want to make sure you don’t lean forward with your chest, if you do this you end up pushing your hips back and this is no bueno.  When this happen you’ve now pushed them back beyond the pivotal point of support (ball of the foot, which is where we want you landing).

We want you to work with the laws of nature, and the biggest one is utilizing gravity to your advantage.  You want to use gravity to fall forward.  Your fall should begin from your ankles (not your chest) while you retain proper posture and keep your shoulders, hips and ankles in alignment (think of the PVC mentioned earlier).

Once you start moving by falling forward you want to pull your feet off the ground by allowing ground reaction and muscle elasticity to pick your foot up directly underneath your butt.  You want to avoid a knee drive here, you want to allow the hamstring to contract in order to quickly pull the foot straight up along the support leg – this is going to require some practice and there are lots of drills that will reinforce this skill.  Main reason you don’t want to push off the ground is that it will push you up, and your intention is to move forward.

A couple of other things to keep in mind – keep your arms tucked in and elbows bent at about 90 degrees and focus on driving your elbows back – this will create the appropriate rhythm for the legs to do what they are supposed to do.  In regards to the legs, make sure you have quick feet.  Good runners will keep a cadence above 90 beats per minute each foot (you can buy a metronome or easily count your foot strikes when you are out for a run next time).  If you have a slower cadence than this, more than likely you are spending way too much time on the ground and your body is potentially absorbing a lot more shock than necessary.

These may simple like simple concepts but they can take a lifetime to master and the best thing to do is have someone videotape you running and play it back in slow motion to see what you are actually doing versus what you think you are doing.  You want to make sure you go through drills that are going to teach your muscles to fire in the right sequence and develop muscle memory and timing.

If you have any questions about this, please don’t hesitate to set up an appointment with me to figure out how we can make you a more efficient runner.

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