INDESTRI WORKOUTS WEEK OF AUGUST 31ST 2015
WELCOME TO SEPTEMBER AT INDESTRI
Well its been a great summer and things are starting to look like Fall, here's hoping to some warm days in this month and lots of Pr's. This month there is a lot to do at indestri as well as some new additions! So instead of my constant rambling lets get right into what is coming up this month.
WHAT'S HAPPENING IN SEPTEMBER??
SUMMER CELEBRATION PARTY
Friday September 18th from 7:30pm - Late
What: Dinner and Music as well as silent auction for Run for the Cure
Where: Crossfit Indestri and then to Casbah for later celebrations
Cost: 30 dollars each includes dinner and one free beverage
FOOD WILL BE PROVIDED AS "CLEAN EATING DISHES"BAR WILL BE CASH BAR. ACE CABS WILL BE ON HAND TO TRANSPORT PEOPLE IF THEY WOULD LIKE TO CONTINUE ON TO CASBAH OR NEED A RIDE HOME.COACH TODD WILL HAVE A WORKOUT LINED UP THE NEXT DAY TO SWEAT OUT ANY TOXINS :)
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NUTRITION SEMINAR & BBQ RUN FOR THE CURE
GUEST SPEAKER NIKI ZAVITZ
When: SUNDAY SEPTEMBER 20th AT 11:30 am
Where: Crossfit Indestri
What: At 11:30am We will be continuing the silent auction from Friday Night and having a BBQ to raise money for RUN FOR THE CURE from Team INDESTRI
12:30pm - 2:00pm: We will be hosting NIKI ZAVITZ from ZAVI TRIBE to speak about nutrition, clean eating and meal planning. NIKI has also agreed to take on 1 on 1 sessions with members to talk about specific goals.
COST: Donation to RUN FOR THE CURE
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INTRAMURALS CONTINUES
DUE TO POPULAR DEMAND WE WILL CONTINUE TO HOST FRIDAY NIGHT INTRAMURALS. IF YOU HAVENT COME OUT TO TRY WE ENCOURAGE YOU TO COME!WE HAVE HAD A LOT OF NEW FACES AND THE CROWD CONTINUES TO GET LARGER AND WE HAVE TURNED THE AFTER WOD INTO A BIT OF A DINNER & PARTY SO PLAN TO GO OUT FOR A BIT AFTER.6:30PM FRIDAY NIGHTS @ INDESTRI
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NEW THIS WEEK!
ZAVI TRIBE FOODS TO GO
You will notice under the TV that there is a freezer ( INSTEAD OF MY SWEEY WHEELCHAIR PARKING SPOT) and it is full of delicious Paleo Style frozen meals. There are dishes from single, double of family size ranging from $11 - $35.All clean and healthy easy to heat up and connivence for those busy days. We will restock as demand requires. If you have specific requests let us know and Niki will do her best to address those requirements.
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Crossover Symmetry & New Climbing Ropes
We have installed some new equipment in the box including some new ab mats, 4 new climbing ropes and a permanent home for our Crossover symmetry set up. I encourage all to use the symmetry for warm up or recovery. This is the best way to continue shoulder health as well as build stronger shoulders and great posture. If you have any questions be sure to ask a coach and they will gladly help you through the process.
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WEEKLY VIDEO SERIES
We have added the addition of a weekly Indestri taught Video progression for specific movements in the programming. This will give you a reference point to review before class or if you just want to remind yourself what movements you want to work on. Last week we showed you Pull Up progressions and Bar Muscle Ups with Coach Steph. See that here: You TUBE CLIPSThis week we have Coach Dillion Getting us Primed for the split Jerk with a great warm up and teaching progression called the HIGH JERK. Check out the video from Coach D below and be sure to apply this to your split jerk warm up.if using mobile device view video here : Coach D [embed]https://www.youtube.com/watch?v=wOEVRMw4kTY&feature=youtu.be[/embed]
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WEEKLY NUTRITION CHALLENGE
AWESOME JOB THIS WEEK! I had a lot of you say that keeping vegetables in every meal was not a challenge. So that means a lot are on track Hooray!Sorry for the lack of recipies but we had a busy week setting up some new additions. We will be back this week to post daily on the blog and our FB page with recipes. If you have been following along you will notice we have now gone processed sugar free, added more vegetables into our meals and this week we will be looking to eliminate grains and find some suitable substitutes.So this week your challenge will be eating meals that are Grain free! This means you will need to eliminate a few items from your diet. Hopefully we can give you some other options and make this transition easier. After these next 7 days we hope you have found some other options and help make better decisions.
WHY NO GRAINS?
Here is a little write up on the affect grains can have on your body.. Remember each of us are different but research has shown that maybe thousands of years of eating may not be the answer. But like I always say, try it out and make your own decisions!See this post from Wellness Mama
WellnessMAMA.comRegular grain consumption began a measly 10,000 years ago by most estimates. Before the Agricultural Revolution, humans had a couple hundred thousand years of not having any regular consumption of grains, (and, are you ready for this?) studies show that human brain function and physical ability peaked just prior to the agricultural revolution as well. Since the dawn of agricultural practices, archeological evidence shows a gradual but steady decline in human strength.Grains contain Phytic Acid, a mineral blocker that prevents absorption of calcium, magnesium, iron, copper and zinc. This phytic acid is found in the bran of all grains as well as the outer coating of seeds and nuts. Even after grains became more mainstream during the agricultural revolution, grains were allowed to sit in the fields for several weeks before thrashing. This allowed the grains to be exposed to the elements and to sprout. Evidence shows that sprouting increases the content of many important vitamins, and breaks down the phytic acid. Unfortunately, grains today are not sprouted and are consumed in much larger quantities than ever before. The presence of the phytates blocks the absorption of calcium, a risk factor for osteoporosis and other bone-related problems. Unfortunately, many doctors provide a low-fat, high-fiber diet and a calcium supplement for those with osteoporosis but the calcium isn’t being absorbed anyway because the phytates block its uptake.Perhaps you noticed the general consensus among medical professionals that grains are not only healthy, but the necessary foundation of our diet (solidly nested at the base of our “food pyramid”). The trend lately is to acknowledge that processed grains are bad but to deify those “healthy whole grains” that supposedly provide the bulk of our nutrition in just 6-11 servings a day!The sad truth is that grain consumption, especially in the the forms found today, are a blatant departure from the way humans have eaten for almost our entire history. The ability to grow and process grains more easily allowed more people to afford grain products like flour, a “luxury” previously reserved for the wealthy. The important thing to remember here is that just because humans seem to have no immediate negative effects from grains, doesn’t mean our bodies can handle them or that we can function optimally while consuming them.Besides the phytic acid which strips your body of nutrients, another serious disadvantage to grain consumption is the astronomical spike in insulin production which throws a monkey wrench in hormone production in the body. Insulin production is an important process for storing nutrients and processing glucose in the bloodstream, but our bodies simply can’t handle the insulin requirements we throw at them with the carb load we consume these days.Let’s take a trip back to freshman Biology, shall we? When carbohydrates enter the body (whatever the source, be it grains, fruit, sugar, etc.) they are eventually broken down into glucose. Any extra glucose floating around in the body that we are not immediately using to replenish glycogen stores is stored as fat. This is a natural response of our bodies that has allowed humans to survive for thousands of years. If we aren’t using the fuel now, our bodies store it for future use in the form of fat. Unfortunately, as we are not commonly faced with famine, we don’t often get the chance to use up these stores, and the fat accumulates. If the carbohydrate consumption is excessive (milkshake anyone?) the body throws in the added bonus of cortisol and adrenaline production to handle the extra load. This whole hormonal song and dance does the tango on the body’s endocrine and immune systems and creates inflammation in the body.With the dawn of the roller mill in 1872, flour became accessible to virtually everyone, though the bran and germ were stripped out, leaving very little of the minuscule nutritional value the grain had to begin with. Surely though, as grains are the center of our diet, an important source of fiber, and a low-fat staple, the general health of the American population must have dramatically increased from this novel invention? Or not…In the last 130 years of increased grain consumption, chronic disease rates have skyrocketed, fertility has fallen and the average weight of the population has steadily risen. The more consumption of grains rose, the more fertility rates fell. Research from the University of Missouri, the average sperm count of American males has dropped 50% since the 1930s. To add insult to impotence, testicle size tends to have an inverse relationship with grain consumption.We have found that grains can deplete nutrients, cause weight gain and infertility, but don’t they still have nutrients? Unfortunately, grains do not have the nutritional profile that all the granola-pushing commercials of late make them out to have. It makes much more sense to get your nutrients from foods like vegetables, fruits, proteins and healthy fats, which offer much higher nutrient profiles without the drawbacks.Back to the insulin equation for a second… It is no secret that the United States is facing a very real epidemic of insulin sensitivity, Type 2 Diabetes, insulin resistance, and obesity. If the corresponding rates of disease and weight gain with grain consumption over the last 130 years aren’t enough to convince you, consider this: when ground into flour, the surface area of a grain is increased to 10,000 times the surface area of the grain itself. The resulting high-starch food is biologically similar to consuming pure table sugar. Consider the fact that flour is often mixed with sugar to create recipes (or used to make wall-paper paste, your choice) and you have a virtual diabetic coma in a bowl (or can).Sounds bad enough to me, but there are still a few villains left in this mystery story! Behold gluten and lectins! These two are the Bonnie and Clyde of digestive health.Gluten is a sticky, water soluble protein that is found in your favorite grains (wheat, rye, barley, etc). Grains like corn, rice and oats have similar proteins that cause problems over time. Gluten and similar grain-based proteins work to break down the microvilli in your small intestine, eventually letting particles of your food leech into your blood stream (a lovely term called “leaky gut syndrome”) causing allergies, digestive disturbances or autoimmune problems.Gluten’s sidekicks, the posse of Lectins, are mild toxins the inhibit the repair of the GI track. Lectins are not broken down in the digestive process and bind to receptors in the intestine, allowing them and other food particles to leech into your bloodstream. Nothing like pre-digested food circulating the blood stream! The body views these lectins and the food they bring with them as dangerous invaders and initiates an immune response to get rid of them. This immune response to particles of common foods explains the allergy creating potential of grains.Gluten and Lectin now move their destructive dance to the gallbladder. The Gall bladder releases bile salts that help break down and properly digest foods. When the intestines are damaged, the chemical responsible for starting this bile secretion is not released. Bile backs up in the gall bladder, and cholesterol that is left there crystallizes into little “stones” that are usually surgically removed with the rest of the gall bladder. Talk about cutting off the nose to spite the face!These chain-reactions created by grain consumption are shown to increase your risk of:
- Various cancers including, drumroll please: pancreatic, colon, stomach and lymphoma
- Autoimmune diseases like Hashimoto’s Thyroiditis
- Infertility
- Diabetes
- Obesity
- Arthritis
- Autism
- Depression, Anxiety and Schizophrenia
- Allergies
It all boils down to this: Grains are not healthy and they are toxic to the body. That is the way they were designed. The non-digestible proteins that wreak havoc in our system allow grains to pass un-harmed through the intestines of animals and emerge victorious and in a pile of fertilizer at the other end. Good for the grains-bad for us! Studies have shown, and I have seen in my own work with clients, that a no-grain diet can lower cholesterol, lower blood pressure, reduce inflammation, promote weight loss, alleviate dermatitis or acne, end digestive disturbances like heart disease, increase fertility and dramatically improve energy levels.Did she just say no-grain? That means pasta, bread, pastries, desserts, rolls, crackers, etc!Trust me, I like them too and used to live on them! From personal experience I can tell you that there is no comparison between how you feel when you don’t eat grains and when you do. I realize that you like grains, probably a lot, and that your doctor probably even encourages you to eat them. I understand that the idea of giving them up might sound absurd, even impossible. I also know that giving up the grains is one of the best things you can do for your health.Do you want to lose weight, or do you suffer from any of those medical conditions above? You can continue on the high insulin, pre-diabetes and cancer roller coaster, or you could try cutting the grains for a couple months and let your body tell you what it thinks. (Important Note: Even a little exposure to grains every couple weeks can keep the intestines damaged, so to see improvements, you will have to completely cut grains like wheat, barley, oats, rice, rye, millet, corn etc. and it also helps to limit beans and legumes)
SO GIVE IT A SHOT, IF YOUR MAIN SOURCE OF CARBS IS GRAINS... THEN HERES A SOLID LIST TO GET YOU STARTED AND A RECIPE YOU COULD ENJOY!
PROSCUITO WRAPPED ASPARAGUS
SOURCE: NOM NOM PALEOBroiled prosciutto-wrapped asparagus spears are a quick and delicious app that’s perfect for any Paleo party. The prosciutto crisps up like bacon while the sweet asparagus in the middle gets soft and tender. When you drizzle aged balsamic vinegar on the roasted spears, you end up with a dish that satisfies your sweet, salty, and sour cravings. Plus you get veggies and meat all in one morsel that you can just pop in your mouth with your hands.Here’s what to assemble to make enough spears to feed 10 hungry adults:
- 3 bunches of asparagus, stems trimmed 2 inches from the bottom
- 2 four-ounce packages of prosciutto di parma
- Kosher salt
- Freshly ground pepper
- Avocado oil or fat of choice (update 4/22/13: I use 2 tablespoons melted ghee)
- Aged balsamic vinegar
Here’s what you do:Preheat the broiler to high (with the rack 6 inches from the heating element) and assemble the ingredients.
Divide the asparagus evenly onto two large baking trays…
…drizzle some avocado oil over the spears, and season with salt and pepper.Don’t go crazy with the salt because the prosciutto is plenty salty.Cut each slice of prosciutto into 3 thin strips and wrap one strip around each asparagus spear.
Pop a tray under the broiler for ~5-8 minutes (tossing the spears at the halfway point) or until the prosciutto crisps up and the asparagus is tender. Repeat the process with the second tray.
Plate the spears when they’re finished and drizzle on some aged balsamic vinegar.Yes, my friends – it’s that easy.
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COMING IN OCTOBER:
Run For the Cure: October 4th 2015
Go to Run for the Cure and sign up with team Indestri!
Festivus Games : October 17th - We added a few spots to the roster so sign up fast!
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SO NOW THE FUN PART
THIS WEEKS WOW FOR AUGUST 31st WEEK
MONDAY: RISE & GRIND
STRENGTH:
SPLIT JERK "FOOT WORK FOCUS"5X2 @ 80% OF 1RM5X1 @ 90% OF 1RM*** if you don't have your numbers treat as climbing***.
WOD: "STING"
7 MIN AMRAP7 THRUSTERS7 C2B.
CASHOUT:
COACHED MOBILITYHIPS & SHOULDERS..
TUESDAY: LISTEN TO YOUR COACH
STRENGTH:
BACK PAUSE SQUAT8X1 Climbing weight LOAD DURING RESTPAUSE IS SET BY COACHES TEMPO ON THE 90 SECS.
WOD: "BAM BAM"
CLOCK STARTS:8 DEAD LIFTS at finishing weight from BS (Quality not speed)then4RDS25 WB 14/2010 T2B50 DUthen 8 DEAD LIFTS at finishing weight from BS (Quality not speed).
CASH OUT:
5 MINS OF "SANDBAGGING" CARDIO- FLUSH OUT..
WEDNESDAY: BE SMART WITH YOUR REST
STRENGTH:
HIGH HANG SNATCH PULLS3X3 @ 50%-60%-70%then9 MIN EMOMHANG SNATCH @ 70%less if your 3 pulls @ 70% were weak.
WOD: "TRISH"
9 MIN CAP75 OHS 45/35then400M FARMER CARRY 24/16.
CASH OUT:
TABATAV-UPS..
THURSDAY: BALANCE YOUR DAY
STRENGTH:TURKISH GET UPS - 10 MINS SKILL WORKSHOPthen10-20 REPS "LIGHT".WORKSHOP - HSPU PROGRESSIONS
WOD: "STEAM BOAT"
3RFT21 CAL ROW OR BIKE15 BOX JUMPS 24/20 - Masters step ups9 HSPU or PUSH UPS.
CASH OUT: GYM NASTY
PISTOL PROGRESSIONSThen pick one and do5 MIN EMOM3-10 ALT PISTOLS OR PROGRESSION.
FRIDAY: MAKE TIME FOR YOU
FOCUS:
1 MILE T.T***Review pose tech of pull and fall***.
WOD: ISABEL - BENCHMARK
ISABEL30 SNATCH FOR TIMERx 135/95 - Masters 115/75.
CASH OUT:
TEAM SLED RELAY'SPULL & PUSH SLED...
