“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between rounds 

Fiber, grains, cereals and the paleolithic approach

Q: Aren’t whole grains good sources of fiber, minerals, and B vitamins? How can I get these nutrients if I cut down or eliminate grains from my diet?

A: On a calorie-by-calorie basis, whole grains are lousy sources of fiber, minerals, and B vitamins when compared to the lean meats, seafood, and fresh fruit and veggies that dominate The Paleo Diet. For example, a 1,000-calorie serving of fresh fruits and vegetables has between two and seven times as much fiber as does a comparable serving of whole grains. In fruits and veggies most of the fiber is heart-healthy, soluble fiber that lowers cholesterol levels — the same cannot be said for the insoluble fiber that is predominant in most whole grains. A 1,000-calorie serving of whole grain cereal contains 15 times less calcium, three times less magnesium, 12 times less potassium, six times less iron, and two times less copper than a comparable serving of fresh vegetables. Moreover, whole grains contain a substance called phytate that almost entirely prevents the absorption of any calcium, iron, or zinc that is found in whole grains, whereas the type of iron, zinc, and copper found in lean meats and seafood is in a form that is highly absorbed.

Compared to fruits and veggies, cereal grains are B-vitamin lightweights. An average 1,000 calorie serving of mixed vegetables contain 19 times more folate, five times more vitamin B6, six times more vitamin B2 and two times more vitamin B1 than a comparable serving of eight mixed whole grains. On a calorie-by-calorie basis, the niacin content of lean meat and seafood is four times greater than that found in whole grains. Click here to read more about cereal grains.        

-www.thepaleodiet.com

1) Back Squat 10 x 2 @ 70% on the minute
2) 2 Rounds:
1:00 Max Box Jumps
1:00 Rest
1:00 Max Toes to Bar
1:00 rest
1:00 Max Double Unders
1:00 Rest
1:00 Max Row for calories

Paige goes ballistic

The Paleo Diet, calcium and bone health

Q: How can I get enough calcium to build strong bones if I cut down or eliminate dairy foods and replace them with fruits and vegetables? I heard or read recently that high-protein diets are detrimental to bone health. Is this true and how does it occur? Will The Paleo Diet damage my bones or give me osteoporosis?

A: In the U.S., calcium intake is one of the highest in the world, yet paradoxically we also have one of the highest rates of bone de-mineralization (osteoporosis). Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake minus calcium excretion). Most nutritionists focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important.

Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance.

The Paleo Diet recommends an appropriate balance of acidic and basic (alkaline) foods (i.e., lean meats, fish and seafood, fruits, and vegetables) and will not cause osteoporosis in otherwise healthy individuals. Indeed, The Paleo Diet promotes bone health.

Calcium from Where?  

Q: While this style of eating and living makes sense to me, I am still left with the question of how to meet the Recommended Daily Allowance (RDA) for calcium. From all I’ve read on the subject, it’s not possible to reach the RDA with vegetable sources (unless you include fortified soy or rice milk). Since dairy isn’t part of your scheme, how does a person meet the RDA? Or do you disagree with the RDA?

A: Indeed, we relieve the RDA is higher than what you would need in a Palaeolithic type diet, because:

1. The absorption rate from brassica vegetables (e.g. Kale) is slightly higher than from milk and as so (and also because they have numerous health benefits), we advise the daily intake of these foods.
2. A diet with lots of vegetables and fruit is net base yielding and in contrast a diet high in grains, cheese and salt and low in fruits and vegetables (which is a characteristic of the American way of eating) is net acid yielding and this increases calcium excretion.
3. The Paleo Diet is a High protein diet and this increases intestinal calcium absorption^{1, 2} and has an anabolic effect on bone³, particularly in the context of a net base yielding diet³.
4. By avoiding grains, you decrease anti-nutrient intake, such as phytates, which decrease magnesium⁴, calcium⁵ and zinc⁵ absorption.
5. The Paleo Diet is a Low Glycemic Load diet and as so, it does not promote Hyperinsulinemia as a high grain diet. It has been known since the year I was born (1975) that high blood insulin levels cause urinary calcium loss⁶.
6. Milk has a high Insulinotropic effect, and as so it may lead to an increase in urinary calcium excretion, for the reason outlined in point 5.

Links to Relevant Papers:

• RDA of calcium
• Dietary Acid-Base Balance
• Adverse Effects of Sodium Chloride on Bone
• Calcium absorption from kale
• Diet Evolution and Aging

References:

1. Kerstetter JE, Gaffney ED, O’ Brien O, et al. Dietary Protein increases intestinal calcium absorption and improves bone balance: An hypothesis. In Burckhardt P, Heaney R, Dawson-Hughes B. Proceedings of the International Symposium on Nutritional Aspects of Osteoporosis, 4-6 May 2006, Lausanne, Switzerland. Elsevier, 2007, pp 204-216.
2. Dawson-Hughes B. Protein intake and calcium absorption – Potential role of the calcium sensor receptor. In Burckhardt P, Heaney R, Dawson-Hughes B. Proceedings of the International Symposium on Nutritional Aspects of Osteoporosis, 4-6 May 2006, Lausanne, Switzerland. Elsevier, 2007, pp 217-227.
3. Sebastian A. Dietary protein content and the diet’s net acid load: opposing effects on bone health. Am J Clin Nutr. 2005 Nov;82(5):921-2.
4. Bohn T, Davidsson L, Walczyk T, Hurrell RF. Phytic acid added to white-wheat bread inhibits fractional apparent magnesium absorption in humans. Am J Clin Nutr. 2004 Mar;79(3):418-23.
5. Cordain L. Cereal grains: humanity’s double edged sword. World Rev Nutr Diet 1999; 84:19-73.
6. DeFronzo RA, Cooke CR, Andres R, Faloona GR, Davis PJ. The effect of insulin on renal handling of sodium, potassium, calcium, and phosphate in man. J Clin Invest 1975;55:845–55.

            For more on paleolithic nutrition, visit www.thepaleodiet.com

1) Deadlift 10 x 2 @ 65% on the minute
2) Partner WOD:
Sandbag Relays:
With a partner:
50 Sandbag Getups (heavy)
2 Sandbag Laps
100 Ballistic Sit-ups (20/14)
2 Sandbag Laps
50 Sandbag Burpees (heavy)

How great is this 10-year-old?!  Congrats to Isabella on her first pull-up!

Gymnastic Work:
1) Max L-Sit X 3 on the minute
2) Skin the Cat Ladder 1-5-1
3) Pistol Ladder 2-10-2
Finisher:
Max Double-Unders in 5:00

A proper kettlebell swing finishes with a straight line from the handle of the upside-down bell through the heels planted firmly on the floor.  In between, the wrists, elbows, shoulders, hips and knees are stacked in vertical alignment.  Nice work Serena!

1) Shoulder Press 9 x 3 @ 50% on the minute.  Speed!
2) For Time:
60 KB Swings (1.5/1 pood)
50 Box Jumps (24″/20″)
40 Toes to Bar 
30 Deadlifts (135/95)
20 Pullups
10 Clapping Pushups
170ft Overhead Lunge (45/25lb)

Maeghan winds up for another sledge slam.

Maeghan is a really great example for the rest of us in dealing with adversity.  One of the first major obstacles she overcame was a lifelong battle with asthma.  She used to rely on her inhaler just to complete the warm-up.  It was a regular part of every workout. It’s been so long now since I’ve seen it, I’m curious if you still have an inhaler Maeghan!  

She has also battled a knee injury over the past few months.  Rather than use it as a crutch and an easy excuse not to train, Maeghan has actually gotten stronger through it. She’s put the scalability of CrossFit to the test and committed herself to improving other areas of her fitness.  She’s dialed in her nutrition and helped inspire a few others to do the same.  Your hard work does not go unnoticed Maeghan, it shows!  

Maeghan even registered as a volunteer at the Oregon Sectionals next weekend.  If you’d like to join her, let me know!

“Hockey Night in Canada”
10 rounds:
30 seconds wall balls
30 seconds ball slams
2:00 rest
Score is given by total reps.  Every second really does count in this one.  When you’re in, attack with everything you have.  When you’re not, rest.  See if you can match your numbers every round.  Get some!

Don’t forget! Tuesday/Thursday 4:30 PM classes begin today.      

Congratulations Mary, you’re the February Athlete of the Month!

In a month when there were so many notable accomplishments both in and out of the gym, none are more significant than what Mary has been up to recently.  Nathan walked away from the Washington CrossFit Games Sectional with an incredible 6th place finish.  Ryan Smith was right by his side at 10th.  George, Ryan Martin and Lauren participated in their first Olympic Weightlifting Meet along with Cami. They all set PRs and won their weight classes.  Your CrossFit Family couldn’t be prouder of you guys.

But what about Mary?  She jogged up to the sidewalk and back.  She walked up the stairs in her house without getting winded.  She jumped on top of a box.  Thirty times.  She celebrated her 62nd birthday by completing the final chipper of the 2009 CrossFit Games.  Yep, the one with the overhead lunges at the end.  She squatted 113 pounds.  It wasn’t long ago that her goal was to shoulder press an empty 33 pound bar.  On her last total, she pressed 55.  Then she deadlifted 115 pounds with picture-perfect technique.  She even stormed through “Baseline” three times in a row!

Mary has become a pace-setter in the 10:00 AM class.  She starts out steady and never seems to slow down.  I can’t even imagine trying to keep up with her in quilting or scrap-booking!  When Mary started participating in workouts with us, she was as skeptical about it as anyone.  Since then, she has proven that true strength comes from within, excuses are lame, and exercise is worth the sacrifice.  

Mary, you epitomize what CrossFit is all about, and it goes well beyond the numbers on the whiteboard.  You’re way more inspiring to those around you than you realize, and it’s an honor to recognize you as the February Athlete of the Month.    

1) Back Squat 10 x 2 @ 65% on the minute. Speed!
2) “Helen”
3 Rounds:
400m Run
21 KB Swings
12 Pullups

Scheduling reminder: Monday/Wednesday 6:30 PM classes return to the posted CrossFit Workout of the Day rather than Olympic Weightlifting.  Thank you for your participation and support of the class and the meet over the weekend.  In true CrossFit fashion, we will continue to utilize O-lifting as a vital component of our regular training. For those of you that really dig the most explosive movements in sports (you know who you are), continue to devote extra time into technique and speed work in these movements and get ready for the next opportunity to excel!

Also, Tuesday/Thursday 4:30 PM classes begin tomorrow.  

Sledding: CrossFit style

Fantastic work by all the competitors in the events over the weekend.

Up-to-date overall results

Photos 

Sunday Morning Deadlifts: 
Lara-245 x 5
Smith-405 x 5
Nathan-420 x 5

What a day!

Nate approaches the bar with purpose.

3 Rounds:
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Rest between each round exactly as long as the previous one takes to complete.  For example, if your time for round one is 3:30, you will begin round two at 7:00.  If round two takes 4:00, begin round three at 11:00.  

*If you did not complete yesterday’s throw-climb-run-rest workout, you owe it to yourself and your forearms to make it up.
 

Eyes-closed rope climbing

• Saturday Open Gym: 9:00-11:00
  
• Beginning Tuesday, March 2nd, we will offer a 4:30 class on Tuesdays and Thursdays.  That’s next week!
  
• Good luck to all the athletes competing in the Washington Sectionals and the Camas Open this weekend!

Five rounds for reps of:
1 min Wall ball shots, 20/14/10
1 min 15 foot rope climb/rope rows
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.  Bring your long socks!

Super strong pull Brenda!

Comments:  What is the best piece of CrossFit advice that you have ever received and would like to share with someone else?