MERRY CHRISTMAS!!!

Remember, don't eat yellow snow and look up before you let snowflakes fall into your mouth.

MERRY CHRISTMAS!!!

Season Affective Disorder

SAD is a form of depression that is related to the change in seasons. It is usually seen during the winter months. The symptoms tend to recur and present themselves around the same time every year. Things that wouldn’t get to us during the summer months have a bigger impact during the winter months. Researches believe that with the lack of sunlight during the winter months, that we as Canadians experience, disrupts the Circadian rhythm, which, in turn, causes hormonal imbalances.

10 Points To Live By In The CrossFit Community

1. Have fun – Whether it be in CrossFit or your favorite sport or shopping with grandma, make sure you try and have fun. Honestly, you can do CrossFit just about anywhere with anyone or by yourself. You choose to come to us for a reason, because we’re awesome.

Importance Of The Deep Breath

Most lifters at conventional gyms are more concerned about how much they can lift rather than how they lift. Sure it looks good to others when you have stacks of plates on that barbell. Then you go and lift it and your form is atrocious. Not only does this send a bad signal to the onlookers but it also sends a bad signal through your body. And the more bad signals you send through your body, the more prone to injury you are. Then we’ll see how much you can lift when you’re injured.

Reverse Hyperextensions

By now you may have noticed that we have some new equipment at CrossFit Kingston. One of the new pieces is the reverse hyperextension machine. You know... The machine that everyone seems to put their outdoor clothes on before working out. Yeah! That one!

Warming Up And Stretching

Today in the CrossFit Journal (CFJ), there is a great post by Bill Starr. Bill is a, Olympic weightlifting coach and has been for a number of years. He is a frequent contributor to the CFJ, and if you ever get a chance to read his posts do so. They are very informative and not too technical.

Today's post deals with warming up and stretching. He talks about the importance of both and how it can help improve your overall performance. He also provides a strategy to follow that involve 3 stages to the warm up. He then discusses the importance of stretching after a workout. The article finishes off with the different types of stretching and paying attention to over-stretching.

Check it out.

Agave "Nectar"

 Have you ever heard that agave "nectar" or syrup is a healthy sugar? Have you ever heard that it is supposed to help with the sugar levels in diabetics? Have you ever heard that it is a 100% raw or natural sweetener? I know I have. And I tried it. And it was good. Delicious for that fact. Then, one day I decided to investigate/research this delicious product. All I have to say is, "WHOA! What an eye opener!" And now, about a year later, I hope to pass on what I have discovered.

Local Foods

If you live in the Kingston, ON area, I found a website that has a map of local producers.

As well, click here to view a .pdf version.

Robb Wolf Video

Here is a great video about eating Paleo while at a restaurant. It isn't as hard as most people think it is. I've done this before and it works fine.

Slacking

Holy crap!!! Talk about procrastination. I have been so lazy over the past month that I haven't done too much research or even wanted to do any research. That "Weekly Food" idea didn't last too long. Sigh. Oh well. Maybe sometime in the future I'll get back to it.

I've been spending the past week putting together a new nutrition challenge for CrossFit Kingston. Just click the link below the picture to get to the challenge page.

Fats

There has been so much controversy over the past couple of decades regarding fat. "Fat makes you fat." "Fat promotes heart disease, diabetes, cancer, etc." "I eat a low-fat diet." All I have to say is WTF?

Fat is such an important and essential component to our every day lives. There are several vitamins that are dependent on fat for their absorption. And energy... How would you expect to wake up every day and do the things you do without fat in your diet? Here is why fat is so important.

Whole 9 Seminar

*image from CrossFit Generation*

5 of us from CrossFit Kingston attended the Whole 9 Nutrition Workshop yesterday (July 24, 2010) and they did not disappoint. Melissa and Dallas are very knowledgeable in this field and were able to make the content very easy to understand so everyone could follow along. Their main focus on this seminar was to educate us in making smarter nutritional choices for long-term health as opposed to short-term goals. Despite the constant flow of sweat trickling down my spine all morning it was very enjoyable.

Carbohydrates (Part 2)

Now that we have a better understanding of what carbohydrates (CHOs) are, we can now focus on the quality of CHOs. Not all CHOs are created equal. Each one contains its own set of vitamins and minerals. How it exerts its effect on blood sugar levels differs as well. The glycemic index (GI) determines how quickly blood sugar levels rise after CHO consumption.

What is the GI?

Paleo Commercial

Once again digressing from my 'Carbohydrate Part 2' post. Sigh... I'll get to it some day.

Great commercial. I know that registration for the certification is pending but if anyone ever stumbles on foods with the label shown on the right in Canada, post where you have seen it in the comment section.

Soccer

I know I'm diverting and putting off my 'Carbohydrate Part 2' post but I thought this was just hilarious coming from CBC. I thought sports people were supposed to stay objective about things. Unless you're Don Cherry. I'll post the article and a link to the article. The video at the end of the post is not from CBC.Gotta love soccer, errr... I mean, football players.

THE DIVING INSTRUCTION MANUAL

Shoulder Rehab

Many people experience some type of injury while performing some type of exercise during their lives. The shoulder appears to be one of the most commonly injured areas. The reason for this is that the shoulder is one of the most mobile joints in the body and endures a lot of wear and tear every day.

For those of us that have had or are experiencing a shoulder injury, the people at CrossFit Invictus have a great post dealing with shoulder prehab and rehab. The following post was written by Mike Hom:

Fructose

Carbohydrates (CHOs) are important to the human diet. Fructose is a simple CHO (monosaccharide) that is found naturally in fruits, vegetables, and honey. It is also used as a sweetener in processed foods, fruit juices, and pop to name a few. For some time, nutritional experts thought that fructose was better for the body because it didn't cause as big a rise in blood sugar like glucose did. However, these experts have changed their point of view on this subject.

Fruits and vegetables provide small amounts of fructose. These amounts can be tolerated well by the body. It has been found that fructose helps the body process glucose better. There are so many benefits to eating fruit that the fructose levels should not be a concern. You would have to consume over 8 - 10 servings a fruit every day for a prolonged period to see the adverse effects of fructose.

Carbohydrates (Part 1)

The second of the macronutrients is the carbohydrate (CHO). When people hear the word "carbohydrate" or "carbs" they immediately think bread, cereal, etc. Basically anything that contains a grain of some sort. They also include fruits and vegetables. A number of people have been corrected as to what a CHO is.

Also known as sugars, they are organic compounds that contain hydrogen, carbon, and oxygen. There are a variety of sugars, but once consumed, the body converts them to glucose to be used as energy. The sugars that cannot be digested are known as fiber.

Milk

The following video is a great video about milk. In a nutshell it states that any milk produced and distributed in Canada is pretty much the same. Only difference would be whether it's organic or certain things, like probiotics, have been added.

(Thanks to Martha for recommending this video)

Day 3

The last day. Finally. Hahaha. Legs are the only things that are incredibly sore on my body. Forearms are feeling it a bit from the pull-ups yesterday. Today I hope to leave everything I've got in Alberta. My plan is to be wheeled in a wheelchair on to the plane Monday morning. That will mean I gave it my all. Hahaha.

Here is what's on tap for today:

Day 2

Good morning everyone! Day 2 at the Canadian Regionals is upon us and it's snowing. Again! WTF??? It's almost June. Anyway...

Here is a little clip of my hotel room.

The Venues

Here are the venues in Okotoks, AB.

The temperature in Okotoks, AB today is 4 C (39 F). And there is snow on the ground. The following picture is from OPT's website:

Should make for a fun run. Giddy up!

Calgary

Greetings everyone from Calgary! I arrived yesterday around 14:15 local time (16:15 Eastern). Everything went smoothly as far as traveling went. Although waiting at Toronto International Airport for 4 hours seem to drag on.

While it was 33 degrees Celcius (91 degrees Fahrenheit) back home it was cool and cloudy in Calgary with a bomby temperature of 14 C (57 F). Heck, it was warmer in Kingston, ON at 0700 than midday in Calgary. I miss the heat already. Although it will make the workouts a little more tolerable this weekend.

Zzzzzzzzz...

How many of you experience a little afternoon lull? And those of you that experience that lull, how many of you take advantage of having a nap? My guess is probably not very many people. Unless you are a part of a culture that traditionally takes naps, more commonly known as siestas.

For most people in the Western world, the usual day consists of being up 16 hours and sleeping 8 hours. The human body has an internal clock that is set with 2 distinct dips in alertness during the day. These times are around 14:00 (2 p.m.) and 02:00 (2 a.m.).

Protein

Protein is essential for the growth and development of the human body. It provides the body with energy and various other functions mentioned below. Protein is 1 of the 3 macronutrients commonly identified as a dietary requirement. The other 2 being carbohydrates and fat. When a protein source is consumed it is broken down by digestive enzymes into amino acids (a.a.). Receptors that are found on the intestinal lining choose which amino acids will be absorbed for circulation. The body has the unique ability of determining which a.a.(s) is/are required at any given time. However, if the digestive system is bombarded with one specific a.a., as in a supplement, it will only allow that a.a. to be absorbed due to its abundance.

What exactly are amino acids? They are the building blocks of all proteins. They act as enzymes, provide structure, are hormones, immunoglobulins (help fight foreign objects invading the human body), etc. A protein consists of a long chain of a.a.'s. Think of a.a.'s this way...

Macronutrients

Macronutrients are chemical compounds that we, as humans, consume in the largest quantities. They provide the body with the calories required for growth, metabolism, and other bodily functions. There are 3 macronutrients: protein, carbohydrates, and fat. They each have a unique role in the body.

Since each of these macronutrients contain calories, the caloric values are not the same.

Ice Bath

Hopping in an ice cold bath after a workout or competition can be very intimidating. Just the very thought of having the hot water run out during a shower is painful. Now think about hoping in a tub of water that is 12 to 15 degrees Celsius, maybe even colder. Talk about pain! But does it really help?

In theory, it is believed that ice baths allow athletes to recover more quickly after a workout or competition. This is because during a workout microtrauma occurs to the muscle fibers. This microtrauma is a good thing because it stimulates the growth of new muscle and strengthens it. However, the downside to microtrauma is the delayed onset muscle soreness (DOMS). This is the soreness that occurs anywhere between 24 – 72 hours after exercise.

Stretching A Pulled Muscle. Yay Or Nay?

First off, what happens when a muscle gets pulled, strained, or torn? All three mean the same thing. For the purpose of this article, "strain" will be used. A muscle is made up of many fibers. When these fibers come closer together, or contract, the limb or joint moves. If the muscle is elongated in this contracted state, a strain can occur. The more muscle fibers that get torn, the worse the strain is. If enough of the muscle gets involved, a complete tear can occur. OUCH!!!

How to Treat Seasonal Allergies

Are you experiencing allergies earlier and worse than normal? I know I sure am. And it really sucks when you're congested and working out. During a good day you feel like you're breathing through your eyelids because you are gasping for air during the workout and trying to get as much oxygen into you any way possible. Now that your allergy is kicking in, it's harder to breathe through the congestion. This makes your workout suffer. And if you're not the type of person that likes to take medication, what do you do to alleviate the symptoms? The following is a link to Mark's Daily Apple site for today's post. It addresses possible alternatives to taking medication. As well, check out the link on his page that takes you to the Children's Hospital of Philadelphia. It gives you examples of foods that can trigger "oral allergy syndrome". Interesting stuff. Check it out!

How to Treat Seasonal Allergies | Mark's Daily Apple

Fruit And Vegetable Buying Guide

I came across this while checking out CF Football's site. It's a buying guide for fruits and vegetables that breaks it down as to when the best time of year to buy them are and how to make sure they are not too ripe or not ripe enough. The guide was made up in Tennessee. It is quite relevant to us, here in Canada, since we get a lot of produce from the U.S.

If you didn't click on 'this' up above then click here for the buying guide.

Walnuts

Eating walnuts is a great way to add good nutrition and flavor to a snack or meal. Walnuts are the edible nuts of the genus Juglans (walnut tree). It consists of a very hard outer shell. The kernel, inside the shell, resembles a butterfly and is usually light brown in colour.

Walnuts are a great source of omega-3 fatty acids. As a matter of fact, only 1/4 cup provides over 90% of the daily value of omega-3 fatty acids. Some of the health benefits include cardiovascular protection, improved cognitive function, anti-inflammatory properties (helpful with rheumatoid arthritis, asthma, eczema, psoriasis), and supports the immune system by acting as an antioxidant. A study was performed in 2006 where over 1100 different foods were tested for antioxidant properties. Walnuts were ranked 2nd to blackberries. It was also reported that there are over 10 different antioxidants in walnuts. Along with pecans and chestnuts, walnuts have the highest content of antioxidants in tree nuts.

ARRRGGHHH!!! Stress (Part 3)

There are a number of social substances that some people take for granted and consider harmless. When, in reality, they contribute to the overall effects of stress. 3 of these common/popular substances will be briefly discussed.

Caffeine stimulates the entire body. Its effects can last up to 24 hours. It has been found that with as little as 1 cup of coffee, the body goes into a stress response because excess stress hormones are released from the adrenal glands and the pancreas secretes more insulin. Insulin lowers blood sugar further stressing the body by releasing more stress hormones to release stored energy. Excessive caffeine consumption can cause headaches, sleeplessness, and indigestion. Physical and psychological dependancy can be quite overwhelming. Some withdrawal symptoms include nervousness, irritability, tremors, sweats, and a rapid heart beat.

ARRRGGHHH!!! Stress (Part 2)

Now that we have a basic understanding on what stress is, time to see what it can do to the body. Stress can affect the body in 2 ways: mentally and physically.

Other than the psychological/psychosocial signs and symptoms indicated at the end of this article, finding a root cause or how stress hormones affect the brain is not well known. There are plenty of theories out there. But that's all that they are. Just theories.

When the body experiences any type of stress, a little endocrine gland (secretes hormones directly into the blood rather than through ducts) known as adrenal gland is stimulated. (For those interested, it is stimulated by adrenocorticotropic hormone which is secreted by the pituitary in the brain)

Fish Oil

I know a lot of people may have questions with regards to fish oil. Is it beneficial to take? How much should I take? Am I taking too much or too little? Well, the website which I frequent, Whole Nine, has developed a calculator long with Robb Wolf to determine how much fish oil you should be taking. Well worth checking out. According to the calculator, I haven't been taking enough. According to my naturopathic doctor, I am taking too much. Ohhhh the confusion!!!!! I guess I might just stay where I am then. Right in the middle. That way I can be wrong in both of their eyes.

Also check out the article on the fish oil calculator.

ARRRGGHHH!!! Stress (Part 1)

How many times have you felt like the guy in the picture above? I know I have been there. And, unfortunately, still am as I write this.

Every day, everyone experiences some type of stress. Whether it's the traffic jam going to work getting you hot-headed, deadlines, frustrations, exercising of some type (including sex), lack of confidence, even getting prepared for the CrossFit sectionals or games, etc. The list is endless. Stress is usually understood as being bad but that isn't always the case. The body does not differentiate between good or bad stress. To it, stress is stress. It can be such a debilitating "disease" that can go unnoticed for quite some time.

Mmmm... Water (Part 2)

Here is the continuation from Part 1.

So in Part 1 we discussed the body's composition with regards to water. Also, dehydration and how it can affect performance.

Many people detest the taste of water. Or even the lack of taste. A very easy solution to this problem... slice up some fruit and let it sit in the water container. Pour yourself a glass of water and enjoy! Another way is to enjoy a cup of tea. Some people are concerned with the caffeine content in some teas because caffeine has been found to exert diuretic effects. But it has been proven that the diuretic effect has little impact on the excretion of water.

Mmmm... Water (Part 1)

Water is an important substance that is required for pretty much everything done in the human body. It allows for chemical reactions to occur, lubrication, nutrient & vitamin delivery (in the form of digestion), waste disposal, heat dispersion, and temperature regulation.

The adult human body is composed of 45 - 60% water. The brain is made up of over 80% water. Muscle is composed of 80% water whereas fat is only 20%. As a result, the lower a person's body fat percentage, the higher the percentage of water.

Don't Quit

I don't know how many times I have watched people start to lift a heavy object, get it about 1-2 inches off the ground, then drop it. Or, they are doing a WOD and they break every 5 squats. Reasons... "That was heavy" or "My legs are starting to burn". No kidding!!! Of course the weight is going to be heavy! And yes, your legs, arms, abs, etc. are going to burn. It sucks. It sucks HUGE!!! But it's all a part of getting better, stronger, faster. The mind is a very powerful tool and it can take control of your workout not leading to any gains in strength or stamina. How many of you find yourself in either or both situation(s) mentioned above? My hand will be one of the first ones to go up with the second scenario. It has happened too many times. When this starts getting to be a repetitive thing, I go back to an article that Jon Gilson, of Again Faster, wrote back in January 2009. It inspires me to push the extra 2 or 3 reps when the muscles are on fire. It motivates me not to drop that weight just because it feels heavy. Next time you find yourself wanting to drop the weight or take a break. Don't. You will thank yourself for not quitting.

Congrats!!!

A big congratulations goes out to Alexandre Bilodeau from Montreal, Quebec. After more than 33-1/2 years, someone has finally won a gold medal on Canadian soil. Watching his performance was awe-inspiring. Then hearing the crowd's reaction when the final skier had his results posted was extremely heart warming. That, amongst other things, makes me proud to be Canadian.

Congrats Alexandre!!!

The Time Has Come

That's it!!! It's all over!!! I want to thank and congratulate everyone that took this challenge right to the end and those that dabbled in it for a bit. Even though I have seen most of you every day, I have noticed physical changes in you all. I can't wait to see how your performance is tomorrow. Great job!!!

I've heard positive things from everyone and how you feel so much better. In all honesty, I hope that each and everyone of you will continue this way of eating and not fall back into your old ways/habits. Remember it's OK to have a cheat once in a while to "enjoy" your favorites.

If you want to eat tons of chocolate today... go ahead! I've been forced to write this by a certain someone who shall remain nameless to protect her identity. Hahaha *and she doesn't even like chocolate*

Food List

If these professionals can't pronounce it, can it really be that good for you?

Milk... Does It Do A Body Good?

Dairy plays an important role in our bodies. It helps protect us from injury and/or disease. There are several nutrients and minerals found in dairy. The key players are calcium and vitamin D. However, vitamin D is added to milk because there is such a small amount that is found in lactating animals, including humans. Just a side note... Vitamin D is actually a steroid hormone. Vitamins are substances that cannot be produced by the human body whereas hormones are. Vitamin D is produced by the skin's exposure the the UV rays of sunlight. This causes different chemical reactions to occur resulting in the production of Vitamin D. Enough about that.

One Week To Go

One week left in the Nutrition Challenge. I am happy to say that I have heard positive things from those participating. I'm even noticing a difference on body type too. Some abdomens are getting more defined, some pants are fitting loosely (as evident by people tugging on the waistband to prevent them from falling down during double unders or box jumps), and stamina and strength appears to be improving.

Since the gym will be closed Monday February 15 (Family Day) all testing will be done on Tuesday February 16. Measurements will taken and the CrossFit Total and Baseline WOD will be performed.

Breakfast

Breakfast is the combination of two words. Break and fast. It refers to the time when you end the fasting period after your last meal the previous day.

Breakfast is the meal of the day that is most often skipped. It is probably the most important meal of the day. Not only does it help with weight management, but it fuels the body to provide energy, and allows for better concentration throughout the day. It helps curb the appetite throughout the day by preventing any binge eating or constant snacking. If breakfast is skipped, larger meals are usually eaten at lunch and dinner. Typically, 1/3 of the day's calories should be consumed at breakfast. This allows for less calories to be consumed during the rest of the day, thereby preventing the body from having to play catch up for lost calories.

Nitrates And Nitrites

Bacon, sausages, hot dogs, bologna, salami, corned beef, ham, jerky and other meats and fish that are cured or smoked all have one thing in common... nitrites.

And get this... Much to my surprise... Green leafy vegetables and root vegetables (cauliflower, spinach, broccoli, carrots, parsnips, etc) provide us with the majority of nitrate consumption.

Week 2

2 weeks in. I hope everyone is getting used to the change in eating. If you have noticed a decrease in your performance, hopefully this will be the week where that gets turned around. It does take some time for the body to adjust to the new energy source.

Do you find things are getting easier (i.e. less sugar cravings, caffeine headaches, etc.)? Are you feeling more energetic?

Let us know how things are going

Drive-Thru Diet Taco Bell

I remember seeing a couple of commercials recently with regards to Taco Bell having a drive-thru diet menu. I thought to myself, "WTF? How the hell can fast food be 'diet food'. Not even Subway is diet food and that is probably one of the healthier choices of fast food joints out there.

The reason this topic came up is a result of checking out Mark Sisson's website. He composed a letter, which I hope he sent to Taco Bell, that had ideas for Taco Bell to consider.

Click on the following link to check it out: http://www.marksdailyapple.com/an-open-letter-to-taco-bell

Week 1

Week 1 is finally complete. How is everyone feeling? I'm sure the first few days were a little tough. Feeling hungry a lot of the time, headaches, maybe even a little lethargic. The hard part is over! Now that your body is getting used to the better choices in foods and even calorie restriction (Zone challengers) things should start getting better.

Check out the poll on the right side to cast your vote on how you feel.

What has been the hardest part so far? What have you done, or did you do anything, to overcome this hardship?

Paleo In A Nutshell

I was checking out some CrossFit sites, yes I know I lead a 'fun and exciting' life, and came across this from CrossFit San Ramon. A creative way of explaining Paleo.

D-Day

Out with the old and in with the new! The time has fallen upon us to change our ways of eating. No more gorging. Time to focus on good quality food and limiting intake. Hopefully every enjoys this challenge and can continue it long after the challenge is over.

There may be a modification as to how the workouts will play out. For sure we will be doing the CrossFit Total. But time may become a factor. We shall see.

Best of luck to everyone in the challenge. And most importantly, enjoy it!

T Minus 1 Day

One more day until the reformation of your body and hopefully the rest of your life. Let's hope that participating in this challenge will help us clean up our current diets so we can go faster, be stronger, and, most importantly live life healthier. If any of us are currently on medications for things such as diabetes, high blood pressure, high cholesterol, etc..., maybe at the end of this we can go to our family physician and have our blood work done and blood pressure checked (amongst other things). There may only be a small change in things and dosages may be lessened. But we all need to start somewhere. And, who knows, maybe after a few months we can possibly be weened off the medications and live a life without them.

Best of luck to everyone during this challenge. It will probably be very difficult, at first, to resist the temptation of sugary products, processed foods, enrinched flour products. Try to be strong. I know you all have that ability. Hell, you put up with Andrew's WODs every day. Participating and completing those WODs definitely makes you strong both physically and mentally. And everyone demonstrates those skills.

Eat well. Play hard. Get plenty of sleep.

Nutrition Challenge Info

Nutrition challenge at CrossFit Kingston. Click here for more information.
FAQs
FOOD LOG

PALEO LIST - a little modification to the link in the FAQs

Here we go!!! The time is upon us. Let's have fun. Click here to post comments, questions, etc. The WODs

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Are there any goals you wish to achieve at CrossFit Kingston? Click here

2010 Goals

Goal setting allows you to bring out the best that you can be. When these goals are achieved, the confidence in your ability increases allowing you to surpass these goals and get what you want out of life. The more often you think about the goals, the more you will think about ways to achieve it. Most people have a problem setting their own goals. When this happens, their goals are determined by other people. And a lot of times these goals are unattainable.

JANUARY 1, 2010

HAPPY NEW YEAR!!!

I'm looking forward to training with everyone in the New Year. I see big things being done at CrossFit Kingston by all the athletes. Let's keep pushing hard and take it to the next level!

Best of luck to all in 2010!