23 Dec 2014
Holiday Hours Schedule
Hope you are having a great Holiday. 
Just a reminder of our Holiday Schedule.
22 Dec 2014
Nothing Better Than a Good Laugh…
We all came to CrossFit and functional fitness in different ways. We all carry our experience of the sport out there in the world however we carry it.
This is College Humour’s version of poking fun at “CrossFit is a Cult”. Surely people from the outside can see it this way when real keeners are doing burpees in the lunch room. I think it is important to laugh at yourself sometimes and not take yourself too seriously.
Personally I have not seen much of this kind of behaviour around our community in the last 8 years and change… But the random barfing is hilarious.
Wishing you and yours a very Happy Holiday!!
House of Shepherd
Tuesday Lesson Plan
Preparation: 15 minutes
A) Coaches Choice
B) Pre-Clean Complex
15 Muscle Cleans
15 Tall Cleans
15 Hang Cleans
15 Front Squats
Strength: 15 minutes
Hang Clean
Conditioning: 15 minutes
“Double Hang Hits”
2 Rounds
12 Hang Power Cleans
6 Burpees
1 Rope Climb
2 Rounds
12 Hang Squat Cleans
6 Ball Slams
1 Rope Climb
21 Dec 2014
What Do You Want For Christmas?
Its the age old question…
What do you want for Christmas?
Well we asked and here is what we got…
Mucho Appreciato to Chester for helping Old Man Techniphobe Sheppy out with this video editing. Couldn’t of done it without ya dude. I won’t forget it come Oscar time.
Merry Merry!!!
Shep Shep
Monday Lesson Plan
A) Preparation: 10 minutes Coaches Choice
B) Dowel Hinges 1×30
C) Strength: 15 minutes
15 minutes to find Heavy Deadlift double
D) Conditioning:
“Double D’s”
5.4.3.2.1. Deadlifts @ 80% of established double
50.40.30.20.10. Double Unders
*Cycle between both movements: 5/50, 4/40, 3/30 etc…
*Substitute double unders: 3x singles, 2x high knees. No double under attempts.
Chest Chest
18 Dec 2014
Glycemic Load Options
| Food Item | Description | Available Carbohydrate | Typical Serving | Glycemic Load |
| Lab Standard – White Bread | 30g | 47 | N/A | 100 |
| Baked Goods | ||||
| Average Cookie | 1 medium | 64 | 1 oz. | 114 |
| Croissant | 1 medium | 46 | 1-1/2 oz. | 127 |
| Pastry | Average Serving | 46 | 2 oz. | 149 |
| Chocolate Cake | 1 slice (4x4x1″) | 47 | 3 oz. | 154 |
| Blueberry Muffin | 2.5″ dia | 51 | 2 oz. | 169 |
| Carrot Cake | 1 square | 56 | 2 oz. | 199 |
| Waffle | 7″ diameter | 37 | 2.5 oz. | 203 |
| Doughnut | 1 medium | 49 | 2 oz. | 205 |
| Cup Cake | 2.5 in diameter | 68 | 1.5 oz. | 213 |
| English Muffin | 1 medium | 47 | 2 oz. | 224 |
| Corn Muffin | 2.5 in diameter | 51 | 2 oz. | 299 |
| Pancake | 5″ diameter | 73 | 2.5 oz. | 346 |
| _____________________________________ | ||||
| Alcoholic Beverages | ||||
| Spirits | 1.5 oz. | 0 | 1.5 oz. | < 15 |
| Red Wine | 6 oz. glass | 0 | 6 oz. | < 15 |
| White Wine | 6 oz. glass | 0 | 6 oz. | < 15 |
| Beer | 12 oz. | 3 | 12 oz. | < 18 |
| _____________________________________ | ||||
| Other Beverages | ||||
| Tomato juice | 8 oz. Glass | 4 | 8 oz | 36 |
| Chocolate Milk | 8 oz. Glass | 10 | 8 oz | 82 |
| Apple Juice | 8 oz. Glass | 12 | 8 oz | 109 |
| Orange Juice | 8 oz. Glass | 10 | 8 oz | 119 |
| Cranberry Juice | 8 oz. Glass | 12 | 8 oz | 145 |
| Coca Cola | 12 oz. can | 10 | 12 oz. | 218 |
| Gatorade | 20 oz. bottle | 14 | 20 oz. | 273 |
| Orange Soda | 12 oz. can | 14 | 12 oz. | 314 |
| _____________________________________ | ||||
| Breads and Rolls | ||||
| Wheat Tortilla | 1 medium | 52 | 1.75 oz. | 80 |
| Corn Tortilla | 1 medium | 48 | 1.75 oz. | 120 |
| White Bread | 1 slice | 47 | 1 oz. | 100 |
| Whole Wheat Bread | 1 slice | 43 | 1.5 oz. | 129 |
| Banana Bread Sugarless | 4x4x1″ | 48 | 3 oz. | 170 |
| Pita | 8″ diameter | 57 | 2 oz | 189 |
| Hamburger Bun | top and bottom 5″dia | 50 | 2.5 oz. | 213 |
| French Bread | 1 slice – 1/2″ thick | 50 | 2 oz | 284 |
| Bagel | 1 medium | 50 | 3 1/3 oz | 340 |
| _____________________________________ | ||||
| Cereals | ||||
| All Bran | 1/2 cup | 77 | 1oz | 85 |
| Cheerios | 1 cup | 40 | 1 oz | 142 |
| Instant Oatmeal | 1 cup | 10 | 8 oz | 154 |
| Cream of Wheat | 1 cup | 10 | 8 oz | 154 |
| Cornflakes | 1 cup | 77 | 1 oz | 199 |
| Rice Krispies | 1 cup | 87 | 1 0z | 208 |
| Raisin Bran | 1 cup | 63 | 2 oz. | 227 |
| _____________________________________ | ||||
| Candy | ||||
| Life Saver | 1 piece | 100 | 1/10th oz. | 20 |
| Chocolate | 2 squares (1x1x1/4″) | 44 | 1 oz. | 68 |
| Snickers Bar | 1 bar | 57 | 2 oz. | 218 |
| Jelly Beans | 1/3 cup | 93 | 1.5 oz. | 312 |
| _____________________________________ | ||||
| Chips and Crackers | ||||
| Potato Chips | 1 small bag | 42 | 1 oz | 62 |
| Popcorn | 4 cups | 55 | 1 oz. | 114 |
| Wheat thins/Soda Cracker(2) | 4 small | 68 | 1 oz | 136 |
| Pretzels | small bag | 67 | 1 oz. | 151 |
| _____________________________________ | ||||
| Dairy | ||||
| Eggs | 2 reg size | 0 | 1.5 oz. | <15 |
| Cheese | 1 slice (2x2x1″) | 0 | 2 oz. | <15 |
| Butter | 1 tablespoon | 0 | 1/4 oz. | <15 |
| Sour Cream | 2 tablespoons | 0 | 1/2 oz. | <15 |
| Whole Milk | 8 oz glass | 5 | 8 oz. | 27 |
| Yogurt Unsweetened | 1/2 cup | 16 | 4 oz. | 57 |
| Vanilla Ice Cream – High Fat | 1/2 cup | 18 | 4 oz. | 68 |
| Vanilla Ice Cream – Low Fat | 1/2 cup | 20 | 4 oz. | 114 |
| Chocolate Milk | 8 oz glass | 10 | 8 oz. | 82 |
| Frozen Tofu Desert | 1/2 cup | 30 | 4 oz. | 379 |
| _____________________________________ | ||||
| Fruit | ||||
| Strawberries | 1 cup | 3 | 5.5 oz. | 13 |
| Apricot | 1 medium | 8 | 2 oz. | 24 |
| Grapefruit | 1 half | 9 | 4.5 oz. | 32 |
| Kiwifruit | 1 medium | 10 | 3 oz. | 43 |
| Peach | 1 medium | 9 | 4 oz. | 47 |
| Grapes | 1 cup | 15 | 2.5 oz | 47 |
| Pineapple | 1 slice 3.5″diax3/4″ | 11 | 3 oz. | 50 |
| Watermelon | 1 cup cubed | 5 | 5.5 oz. | 52 |
| Pear | 1 medium | 9 | 6 oz. | 57 |
| Mango | 1/2 cup | 14 | 3 oz. | 57 |
| Orange | 1 medium | 9 | 6 oz. | 71 |
| Apple | 1 medium | 13 | 5.5 oz. | 78 |
| Banana | 1 medium | 17 | 3-1/4 oz. | 85 |
| Raisins | 2 tablespoons | 73 | 1 oz. | 133 |
| Figs | 2 medium | 43 | 2 oz. | 151 |
| Dates | 5 medium | 67 | 1.5 oz. | 298 |
| _____________________________________ | ||||
| Meat | ||||
| Beef | 10 oz. steak | 0 | 10 oz. | <15 |
| Pork | 2 5-oz. chops | 0 | 10 oz. | <15 |
| Chicken | 1 breast | 0 | 10 oz. | <15 |
| Fish | 8 oz. fillet | 0 | 8 oz. | <15 |
| Lamb | 3 4-oz. chops | 0 | 12 oz. | <15 |
| _____________________________________ | ||||
| Nuts | ||||
| peanuts | 1/4 cup | 8 | 1-1/4 oz. | 7 |
| cashews | 1/4 cup | 26 | 1-1/4 oz. | 21 |
| _____________________________________ | ||||
| Pasta | ||||
| Asian Noodles | 1 cup | 25 | 5 oz. | 118 |
| Spaghetti (boiled 5 min) | 1 cup | 27 | 5 oz. | 142 |
| Instant noodles (cooked 2min) | 1 cup | 22 | 5 oz. | 150 |
| Spaghetti (boiled 10-15 min) | 1 cup | 27 | 5 oz. | 166 |
| Couscous | 1/2 cup | 23 | 4 oz. | 174 |
| Macaroni | 1 cup | 28 | 5 oz. | 181 |
| Rice Noodles | 1 cup | 22 | 5 oz. | 181 |
| Spagetti boiled 20min | 1 cup | 24 | 5 oz. | 213 |
| Box of Mac and Cheese | 1 cup | 28 | 5 oz. | 252 |
| Gnocchi | 1 cup | 27 | 5 oz. | 260 |
| _____________________________________ | ||||
| Soups | ||||
| Tomato Soup | 1 cup | 7 | 8 oz. | 55 |
| Black Bean Soup | 1 cup | 11 | 8 oz. | 154 |
| _____________________________________ | ||||
| Sweeteners | ||||
| Artificial Sweeteners | 1 teaspoon | 0 | 1/6 oz. | <15 |
| Honey | 1 teaspoon | 72 | 1/6 oz. | 16 |
| Table Sugar | 1 round teaspoon | 100 | 1/6 oz. | 28 |
| Syrup | 1/4 cup | 100 | 2 oz. | 364 |
| _____________________________________ | ||||
| Vegetables | ||||
| Asparagus | 4 spears | 6 | 3 oz. | <15 |
| Broccoli | 1/2 cup | 6 | 1.5 oz | <15 |
| Cucumber | 1 cup | 2 | 6 oz | <15 |
| Lettuce | 1 cup | 3 | 2.5 oz. | <15 |
| Mushrooms | 1/2 cup | 7 | 2 oz | <15 |
| Bell Pepper | 1/2 medium | 4 | 2 oz | <15 |
| Spinach | 1 cup | 5 | 2.5 oz. | <15 |
| Tomato | 1 medium | 6 | 5 oz. | <15 |
| Peas | 1/4 cup | 9 | 1.5 oz | 16 |
| Raw Carrot | 1 7.5″ medium | 10 | 3 oz. | 21 |
| Boiled Carrot | 1/2 cup | 13 | 3.5 oz. | 33 |
| Kidney Beans | 1/2 cup | 17 | 3 oz. | 40 |
| Garbonzo Beans | 1/2 cup | 10 | 3 oz. | 45 |
| Lima beans | 1/2 cup | 20 | 3 oz. | 57 |
| Pinto Beans | 1/2 cup | 12 | 3 oz. | 57 |
| Black Eyed Peas | 1/2 cup | 17 | 3 oz. | 74 |
| Yam | 1/2 cup | 24 | 5 oz. | 123 |
| Potato (Instant mashed) | 3/4 cup | 13 | 5 oz. | 161 |
| Sweet Potato | 1/2 cup | 19 | 5 oz. | 161 |
| Corn on the cob | 1 ear | 21 | 5.33 oz. | 171 |
| French Fries | Medium Serving | 19 | 5.25 oz | 219 |
| Baked Potato | 1 medium | 20 | 5 oz. | 246 |
| _____________________________________ | ||||
| Rice | ||||
| Rice Cakes | 1 medium | 84 | 1.oz | 193 |
| Brown Rice | 1 cup | 22 | 6.5 oz. | 222 |
| Basmati Rice | 1 cup | 25 | 6.5 oz. | 271 |
| Brown Rice | 1 cup | 24 | 6.5 oz. | 283 |
|
Remember 1 oz is 28.4grams. Table and Data from Dr. Rob Thompson. |
So – We have this list to reference. Using glycemic load (GL) rather that glycemic index (GI) gives us a valuable comparison of better food choices for meals. Glycemic Indexes are misleading because they produced the food numbers based on 50grams of available carbohydrate for absorption into the bloodstream. Where this goes wrong, it doesn’t account for portion size – take carrots for example. They have a GI of 68, high for a vegetable. But do you realize how many carrots you’d have to eat to get 50g of available carbohydrate? Carrots are full of indigestible fibre, which is a carb, but doesn’t get absorbed into your bloodstream. You would have to eat 1-1/2 pounds of carrots to get to 50grams. No chance that Tom or Chesty could do that. But take whole wheat pasta – GI of 53. Which is lower and sounds better than carrots – but is not. It only takes a cup and a half of cooked pasta to get to 50g of available carbohydrate. And everybody above 10 eats more than a cup and a half.
So glycemic index won’t be a good guide to how foods will affect your blood sugar and insulin overall.
To put it straight to you. Start avoiding or limiting the high glycemic load foods. Which if you didn’t notice above, are grain products, potatoes, rice and soft drinks(including fruit juices). Simplifying further, the culprits are starchy solids and sugary liquids.
Much more can and will be said on this topic of how blood sugar shoots up, then insulin has to come and save the day for awhile. Just know chronic and continuous surges lead you to a pre-diabetic state quite quickly. Keep your amount of insulin in check with lower GL foods and consume good fats and protein during meals which will also lower your overall glycemic load to your system and most certainly lean you up.
Cheers to next week and share that cookie with a meatball dipped in guacamole! Tbear
Friday Lesson Plan
Preparation: 10 minutes
Coaches Choice
Strength: 25 minutes
A) Weighted Box Jumps 5×2
B1) Backsquat 5×2
B2) Broad Jumps 4×4
*After first 4 sets of squats, perform 4 leaping broad jumps.
*Coaches use crash mats.
Conditioning: 15 minutes
“Penalty Karen”
150 WallBalls
*!5 Hollow Rocks every time you break.
Saturday Lesson Plan
Preparation: 10 minutes
A) Coaches Choice
B) Xiaopeng Forward 3×5/5
Strength: 20 minutes
Shoulder Press 6×3
Conditioning:
“Hand Models Need Not Apply”
5 Rounds
Max Effort Muscle Ups
40m Farmer Carry AHAP
*Perform max effort MU’s and immediately grab a pair of heavy-ass dumbbells and carry.
*Substitute Strict Pull Ups for MU.
*Rest as needed.
