Calcium is the most abundant mineral in the body.

Obviously, its important for strong bones and teeth. But its also essential for muscular contraction. It helps regulate your heartbeat. Its needed for efficient nerve transmission. It aids in cell division and blood clotting. It can help down regulate adrenalin. And if taken before bed, calcium can help with a restful sleep.

In order to maximize calcium absorption you’ll need to consume adequate amounts of Vitamin A and C, Vitamin D, magnesium, protein and fat.

But I’m a level 5 Paleo Grand Wizard, you say, and I don’t eat dairy. How can I get enough calcium to perform and recover like a champ?

Bone broth is an option, but you can also find really high levels of bio-available calcium in eggshells (along with trace amounts of a whole bunch of other minerals).

Check out this video, and the recipe below from EastWest Healing and Performance

Ingredients:

12 large eggshells-organic, free-range, pastured raised.

How to:
1. Rinse the eggshells with water to remove any membrane that may be left in the shells.
2. Place the eggshells in a large pot and cover with water, bring to a quick boil , remove from heat and strain.
3. Place them on a cookie sheet and into a 250 F degree oven for 10 minutes until dry, but not brown.
4. Place dried eggshells in a coffee grinder or a Vitamix and pulse several times to a fine powder.
5. Store powdered eggshells in a covered glass jar or container, and keep it in a dry place, like the kitchen cupboard.
6. You can make calcium citrate by adding a few drops of lemon juice to 1 tsp. of eggshell powder in a bowl and let it stand in room temperature for 6 hours or more, but never longer than 12 hours since it will go bad. This helps break the shells down even further.

1 tsp= 700-800 mg. (some authors say 1000-1200) absorbable calcium.

Best way to get it down, is to shovel 1/3 of a teaspoon into your mouth and quickly follow with a cup of water. It tastes like sand. 1, 2 or 3 times a day.

A

Wednesday’s Technique

• Goose Neck Pull-ups
• Chest to Bar Pull-ups (CTB Pull-ups – focus on range of motion)
• Thrusters (5,3,1,1,1,1)

 Workout – “Fran Re Awakened”

Complete the workout with a partner – 1 person working at a time.  7 Work Intervals of 2 minutes will be followed by 1 min of rest for a 20 minute time cap.

75 pound Thruster, 21 reps
3 Chest to bar Pull-ups
95 pound Thruster, 18 reps
6 Chest to bar Pull-ups
115 pound Thruster, 15 reps
9 Chest to bar Pull-ups
135 pound Thruster, 12 reps
12 Chest to bar Pull-ups
155 pound Thruster, 9 reps
15 Chest to bar Pull-ups
175 pound Thruster, 6 reps
18 Chest to bar Pull-ups
195 pound Thruster, 3 reps
21 Chest to bar Pull-ups

(Ladies – 55,65,75,85,95,105, 115)

Post WOD
Foam Roll (myofascial release), read about rolfing, and smash your tight meaty muscle tissue with a lacrosse ball or barbbell.

Get ready for the Open 10.4 workout.

It may have some of the moves above (hinting that Graham Holmberg will take on Chris Spealler in a showdown on dot.com reaks of a Double Fran or WOD derivative) or potentially none….so we’ll be ready to adjust the Thursdays & Friday WOD’s accordingly.  Try the sponges on the pull-ups (don’t knock em till you try em) and STOP the big pull-ups if you feel your hands and calluses giving up.

Clean and Jerks could be substituted today for those that went rogue Monday – chat with a coach if your hands and legs are messed.

TBear

Hi All!

Please note the changes for Easter Weekend.

Good Friday March 29th: 10am & 5pm ONLY

Classes will run as normal on Sunday and Easter Monday!.

Happy Easter

Efficiency? Variety? Because we told you to?

Yes. Yes. And yes.

I’ll tackle the efficiency angle here.

The Sumo Deadlift allows for a trunk angle that is significantly closer to vertical than that of a Conventional Deadlift.

This does a few things for us:

1. It reduces the amount of load shear forces in the L4/L5 vertebrae.

2. It also increases the angle of both the hip and knee at the start of the pull, which allows the lifter to move the bulk of load to the hips and knees. The conventional deadlift uses more lowerback to get the bar moving off the ground. EMG readings have shown that the erectors are twice as active in a conventional stance Dead than a Sumo Dead.

3. It reduces the distance the bar has to travel to achieve lockout by as much as 19%. So, a Sumo Deadlift requires less work than a Conventional Deadlift of the same weight (Work = Force X Distance).

4. If done well, the Sumo Deadlift allows for a closer bar path. The closer the bar stays to moving directly over the lifter’s centre of support, the more efficient the lift will be. This reduces the lever arm distance, and significantly reduces resistive torque.

5. It makes it easy to pretend you’re a silverback gorilla.

Check out Elite Powerlifter and all around good guy, Mark Bell, critique his own lifts:

Neutral Neck. Show us your chins!

A

Today’s Workout:

1 RM Sumo Deadlift, 20 min cap

1 RM Push Press, 15 min cap

Max Consecutive Double Unders, 10 min cap

Total all three Maxs for your Leaderboad score

lon·gev·i·ty

[lon-jev-i-tee, lawn-]

Cindy

The point is:  Get in that Blue Door & Ask for Help.

Mondays “Flushing the System” – Lesson Plan

Warm-up – 50 Lunges, 40 Arch (superman) rocks, 30 fingertip pushups, 20 jumping squats

Technique (Alternate through for Quality)

–       2 sets of max rep L-Sit Pull-ups (legs straight – even if their at 20 deg. from vertical)

–       2 sets of 2 handed bent over rows (knock of 10’s)

–       2 sets of (10 to 60lbs) TGU’s (feel them out 2 per side)

WORKOUT – “Love your Dumbbell”

4 Rounds for time of:
– 10 Turkish Get-ups (5 per side @ 40%1RM)
– 10 Two-Hand Dumbbell Bent Over Row (use same wt as above)
– 30 V-Snap (legs straight)
– 400 m Run
(25 minute time limit – and don’t drop the dumbbells)

TBear’s Final Week (w/ Open WOD Curveball fun)

Today is make up day! If you missed a workout earlier in the week, give it a go. Or if your legs are healed up enough and you want another go at those 150 wall balls then give 13.3 a second shot. The warm-up will be the coach’s choice.

Also, a quick reminder: the 10am class will be at 9am, the afternoon class will be the same.

Have a great Sunday everyone!

Warm-up – “10 minutes of getting warm and happy!!”
16 Hollow Rocks
8 Push Press (30-50% of 1RM)
8 Thighs2Bar (or progression)
16 Pull-ups
( 3 Rounds for Quality )

Then let’s dove tail in to next months programming (we will retest at the end of next month)

1 Rep Max Snatch   +
1 Rep Max Shoulder Press   =
Your  Total Gorilla.

Post your score in how many bananas (1 banana = 1 lb ) that you can get overhead with the 2 movements.