Blog Archive

Being involved in a community where nutrition is openly discussed, the banana for some may be a sensitive topic.  Yes, the Banana is a high-sugar fruit that spikes blood sugars but is it as bad as eating a Mars Bar or an entire bowl of Orville Redenbacher.  I have the Banana’s back and here is why…

I have summarized a few reasons why I am PRONANA based on the article (http://www.natureknows.org/2013/10/after-reading-this-youll-never-look-at.html) and I will never look at a banana in the same way again!

• Bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
• For PMS, eat a banana.  The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
• This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure.  So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.
• High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
• One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
• In addition, look to banana to help with morning sickness, nerves, ulcers, heartburn, brain power & temperature control.

So the banana may not have the Paleo Bear stamp of approval, but based on this article a Banana may not be so bad after all!  But you decide for yourself.

On a side note, here is a picture of Orville Redenbacher.  Doesn’t he look like he ate too much Corn?!

-CP

Tuesday’s Work Out:

Warm Up:3 Rounds of 10 Goblet Squats/ 10 Wall Angels/ 10 Banded Good Mornings

Tech: Groove WOD movements

Work Out:  CrossFit Games Open Trainer

This workout was designed by Bill for our very own Tribal Elder Landon Barretto. Landon is training hard to make the top 50 in the 2014 Open in order to qualify for the Games in California next July. Good luck Landon!!

I quite like the CrossFit Games Open format. It allows everybody to play with the other reindeer. It brings CrossFitters from all over the world together. However, there are only so many movements they can program that are easily judged and counted. A version of this has been in the Open the last two years. Chances are you will see these movements in 2014.

A quick note: A certain morning coach (Emily) took it upon herself to add a few movements to the Hopper yesterday. One particular movement, wall balls, was left out on purpose because there were 150 to do today. Please post your ideas on a suitable punishment for Emily.

So without further adieu…

5 Rounds of

3 mins to complete

30 Wall Balls (20/14)
40 DU’s
Max Reps of MU’s

Then 3 Min rest

Score is your total number of muscle ups from all the rounds.  Post to the Leaderboard.  DO IT!! 

If you are miles and miles away from a mu do chest to bar pull ups instead.

If your grip and hands are wasted from your last few workouts do burpees instead of muscle ups. 

Coaches can have half the class going while the other is resting to make sure everyone has a skipping rope.

Rev those engines!

H.O.S

Today I ate Ocean Wise Organically Raised trout at a restaurant.  Everyone at the table discussed how the word ‘raised’ felt a little wrong.  We wondered if ‘raised’ was just a nicer & more appetizing way of saying the word, many of us have be  weary of and have tried to avoid (when it comes to seafood) …’farmed’.

After a couple Wiki searches (http://en.wikipedia.org/wiki/Organic_aquaculture)  I quickly understood that “There is some controversy over licensing restrictions, as some seafood companies propose that wild caught fish should be classified as organic. This is a situation where the flexibility and ambiguity of the term ‘organic’ is clearly demonstrated. While wild fish may be free of pesticides and unsustainable rearing practices, the industry itself is not necessarily environmentally sustainable nor is it actually farming. As a rule, Organic Aquaculture certification follows rather strict requirements and standards.”

I am sure that everyone has heard of Ocean Wise or has seen the little symbol next to items in the grocery store or on a menu.  It is the program (started by the Vancouver Aquarium) created to educate and empower consumers about the issues surrounding sustainable seafood.  Ocean Wise works directly with restaurants, markets, food services and suppliers ensuring that they have the most current scientific information regarding seafood and helping them make ocean-friendly buying decisions.

From the Ocean Wise website (http://www.oceanwise.ca/about/sustainable-seafood) , they define sustainable seafood as species that are caught or farmed in a way that ensures the long-term health and stability of that species, as well as the greater marine ecosystem.

Ocean Wise’s recommendations are based on 4 criteria. An Ocean Wise recommended species is:

1. Abundant and resilient to fishing pressures.
2. Well managed with a comprehensive management plan based on current research.
3. Harvested in a method that ensures limited by catch on non-target and endangered species.
4. Harvested in ways that limit damage to marine or aquatic habitats and negative interactions with other species.

Just this last July the following article was released in regards to warnings from Norway regarding farmed Salmon.

http://articles.mercola.com/sites/articles/archive/2013/07/09/farmed-salmon-dangers.aspx

Check out the video around this topic:

A lot to think about.  You decide what’s important to you!

Monday’s Work Out :   The Hopper

For those of you who remember way way back in the days of early CrossFit there was considerable emphasis put on “The Hopper”.  It came out of a conversation that CrossFit makes an athlete who is ready for anything anytime. Here is Greg Glassman talking about it.

He or she that wins the hopper workout that was full of every kind of exercise movement and modality will be the athlete with the least weakness.  There will lie their biggest strength – no weaknesses.

A while back we had an Apprentice training day where we did one of these hopper workouts.  It was a blast and we all worked our butts off.  So we thought…  Why not do one in class?

So today’s workout will go like this:

1#) Come in and warm up.
2#) At the beginning of class the movements and reps and workout type will be chosen.
3#) Choose a partner of similar skill and ability.
4#) Warm Up the movements.
5#) HIT IT HARD!

Coaches choose 3 movements only. Choose a rep number after each movement. When the 3 movement round is finished add a 400 m run to it. Finally, choose whether this will be 5 rounds for time or a 30 minute AMRAP.

Write your team’s time or reps on the front board!

Lots of Love on your Monday,

House of Sheppy

PS. Lots of Double Unders this week so please buy a skipping rope!! We have them in the pro shop or go to Fitness Town. Just get your own!!

A

We’re hosting our second SILENT AUCTION in conjunction with our first ever East Van’s Got Talent on Saturday, December 7th. It will also act as our school Christmas Party and Wine and Cheese Formal. This means you can wear (and should wear) your long black sparkly dress that you spent $250 on and only get to wear once every two or three years. Trust me, you want to be here on Saturday, December 7th.

The Silent Auction will be a great chance for you to Christmas Shop, and all the proceeds raised will go directly to our non profit Youth Warriors Program. (Helping Youth at Risk Get Fit).

If you have anything you’d be willing to donate – maybe you’re a message therapist and can donate a free session (Cory Jenkins, Alison, or Giselle hint hint), or maybe you have painting skills or pottery skills and can donate some art, or maybe you’re a baker and want to bake 6 dozen Christmas cookies (Caitlin I hear you’re good at cookie-baking) for someone with lackluster culinary skills, or maybe you own a restaurant and would like to donate a gift certificate, or maybe, just maybe you have a condo in Whistler – we’ll accept ANYTHING big or small to be auctioned off on December 7th.

Be as creative as you like – the sky is the limit. And even if you don’t have anything to donate, show up, wear a fancy dress or suit and tie, drink some wine and cheese and watch some talented people express themselves in our Talent Show.

Friday’s Workout:

Warm Up: 3 rounds of 10 Box Jumps with landing in tall position / 10 Cuban Press with a bar / 10 Burpees

Skill/Tech: Power Clean – Try a true heavy 5 er.

Workout: 20 Minute AMRAP

3 Power Cleans (155/105 lbs)
6 Push Ups

Post reps to The Leaderboard. We’ve done this one before – Two very different movements and lots of fun. Andy Sack Gold Star for expeditious transitions. Attack the reps and test your resolve.

Saturday’s Workout:

2011 CrossFit Games Regionals Team Event 4

Modified for a team of 2 (not 4)

For Time:

125 Pull Ups
125 KB Swings (black/red)
125 Double Unders
125 Overhead Squats (95/65 lbs)

Originally it was chest to bar pull ups but the House of Shepherd is merciful.

Have a great weekend!

HOS