crossfit manly vale newsletter 26 september 2013

7/29/2019 CrossFit Manly Vale Newsletter 26 September 2013

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www.crossfitmanlyvale.com.au

Box Update - 26 September

Nutrition Challenge - October

The Nutrition challenge coming up in October runs for the entire month.

Here are some facts

To participate you will need to register an account with www. paleologix.com. Through thisaccount you will get access to everything you need to know about the Paleo diet and fieldtechnical questions. Rob Wolf and Chris Kesser are the experts

when it comes to Paleo.

To have an account with Paleologix - it will cost around $50(AUD).

I've attached a list of eats and don't eats. We will create a private page on FB to allow you to post up pics

and have online discussion amongst our little community. Onceyou have registered with paleologix.com - let us know, so thenwe can add you to the dedicated private FB page. You can fieldquestions through this forum, however if it's too hard, we willrefer you back to the forum in paleologix.

We will have a people's choice award at the end of the challenge. This will be based on FBparticipation and before and after pics. It's not compulsory for you to post up before andafter pics - do it only if you want to be in the running for the prize.

First timers - why should you do it?

We've run these challenges more than a few times now and have seen excellent bodycomposition changes in those who take it seriously. We've also seen significant increase inphysical performance.

It will teach you a lot about food and about your relationship to food and help breakddi ti


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You will get to know more people within the Box;as their FB daily posts can be inspiring.

Second/Third Timers - why should you do it?

Because you've fallen off the wagon since the lastone!

You can always improve, always learn somethingnew.

Inspire others! We have found the dedicatedprivate FB page a wonderful way to inspire and beinspired by other members of the Box.

If you have any questions about the challenge, please askus.

How much should I lift?

We get asked this question from time to time.

Generally to begin with you should lift as much weight as your mobility and experience allows. If

you're immobile, inexperience - stay light. Light means

you can do a number of reps without breaking your back, or a sweat. you can achieve positions of power consistently you don't miss a rep broomstick or PVC pipe your Physio or Chiro or Grandma approves

We don't treat light lightly but rather strongly encourage it. Our experience has shown that some

(mostly men) don't like staying light, even if they are injured, unco, inflexible or slow. They rush

heavy. The consequence is slow/no progress and injury. They complain. Then they leave. I wish I

could find the right words or have the patience to stroke EGO. Lifting weight is what we do - it does

not define who we are.


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Benchmark - body weight multiples, lift comparisons and spider-web

Those who are beginning to improve in move and strength ability can think of benchmark

achievements as multiples of your own body weight (e.g 1x, 1.5x, 2x, 2.5x, 3x).

The following charts indicate SQUAT levels; and how it should translate into other lifting. I've also

attached a "spider-web" of various lifts. How do you stack up?


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How to improve your lifts

With regard to Oly-lifts the 4 qualities needed for

improvement are:

1) Flexibility/Mobiliy - this is the first and most importantquality. If you can't get into proper positions of power, then

you won't be able to maximise your lifting potential. For eg.

you need to be able to get into a full squat with a straight

back and armpits facing forward.

To develop flexibility start learning how to roll, bend and

stretch properly and do it all the time.

2) Speed - An athlete who is fast and weak is preferable to

is slow and strong. There is a point when muscle strength

won't cut it. It's easier to make a weak person strong, but

difficult to make a strong utilise speed. The slow and strong

will revert back to their strength and fail. While the quick

and weak will revert to their speed and succeed.

To develop speed I find Heavy High Hang Snatches/Cleans the best. There's only a certain amount

a person can lift with their arms. Once that limit is reached you will have to learn how to pull

yourself under the bar very quickly, otherwise you will be stuck on the same weight forever.

3) Strength - Following on from 2 - you have to develop strength, real strength. We've found the

Smolov cycle very effective for increasing squat strength. Most recently Dan J went from 135 to 165

kgs after doing the Smolov Snr cycle.

4) Perfect practice - lots of it. Consider upping your rep counts significantly 150 plus per day - this

includes PVC pipe practice.

How Fit am I?

The above discussed lifting weight. But CrossFit is more than just weightlifting. CrossFit recognises

10 general physical skills. These include:

Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliveroxygen.

Stamina- The ability of body systems to process, deliver, store, and utilize energy. Strength- The ability of a muscular unit, or combination of muscular units, to apply force. Flexibility- the ability to maximize the range of motion at a given joint.

Power- The ability of a muscular unit, or combination of muscular units, to apply maximum force in

minimum time.

Speed - The ability to minimize the time cycle of a repeated movement


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Coordination- The ability to combine several distinct movement patterns into a singular distinct movement. Agility- The ability to minimize transition time from one movement pattern to another. Balance- The ability to control the placement of the bodies center of gravity in relation to its support base. Accuracy- The ability to control movement in a given direction or at a given intensity.

As an exercise, go through the list and give yourself a score for each attribute. 10 represents totally

awesome, 1 represents total dud. How did you rate yourself in total? Is your score close to 100? Did

you get any scores below 5? If so, get to work!

Concluding thought - In order to move on in life, we need to prune (let go) regularly. Whether

it be objects or relationships. We need to let go those things/people who drain our energy. Pruning

can be difficult and scary. It may also hurt for a short while. But the rewards are freedom, joy and

growth.

That being said - we need to make sure we don't prune away the strong and good people/things in

our life. I am blessed to have wonderful family and friends who love me, lift me, keep me honest,

inspire me. I treasure and love them and keep them close to me.

over and out,

Sunshine


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The Spider Web of Lifting

Connect your liftswork on your weakness!

Snatch

Power Snatch Back Squat

85 105 170

85 102.5 165

80 100 162.5

80 97.5 157.5

77.5 95 155

75 92.5 150

72.5 90 145

70 87.5 140

70 85 137.5

67.5 82.5 132.5

65 80 130

62.5 77.5 125

60 75 12060 72.5 117.5

57.5 70 112.5

55 67.5 110

52.5 65 105

50 62.5 100

50 60 97.5

The Web

60 70 62.565 77.5 87.5

65 80 90

70 85 95

70 87.5 97.5

75 90 100

77.5 92.5 105

80 97.5 107.5

82.5 100 110

85 102.5 115

87.5 105 117.5

90 110 122.5

92.5 112.5 125

95 115 130

97.5 117.5 132.5

100 122.5 135

102.5 125 140

105 127.5 142.5

107.5 130 145

Power Clean Front Squat

Clean and Jerk


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What Foods Can You Eat?

IVE BROKEN IT DOWN into three categories to make it as easy as possible.

Eat liberally: You can enjoy as much of these foods as you like. No counting

calories or calculating ratios of protein, fat, or carbohydrate. This isnt a

cleanse or a fast. If a food is on this list, youre free to eat it.

Eat in moderation: You can eat these foods, but dont go hog wild with

them. Ive indicated how often or how much of them I think is safe, but in

general you want to limit consumption of these foods compared to those in

the eat liberally category.

Avoid completely: Yep, completely. This is where the rubber hits the road.

The success (or failure) of the program hinges on your ability to steer clear

of these foods during the 30-day Reset.

Eat liberally:

Meat and poultry. Emphasize beef and lamb or mutton, but also pork,

chicken, turkey, duck, goat, and wild game like venison, ostrich, etc. Organic

and free-range is always preferable, but is especially important during this

program, when youre trying to minimize all toxins. That said, if pastured

meat is not available to you or its a stretch financially, dont let that get in

the way of of your Reset.

Organ meats (especially liver). Liver is the most nutrient-dense food on the

planet, rich in vitamin A, iron and all the essential amino acids. If you dont

like the taste of liver, one good trick is to put one chicken liver in each cube of

an ice cube tray and freeze them. Then, when youre making any meat dish,

Brought to you by Paleologix

Written by Chris Kresser Copyright 2013 All Rights Reserved


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defrost and dice up one chicken liver and add it to the dish. If youre

adventurous, you can also try heart, kidneys, spleen, tongue, and brains.

Bone broth soups. Its essential to balance your intake of muscle meats and

organ meats with homemade bone broths. Bone broths differ from stocks in

that theyre simmered for a long timeup to 48 hoursto get the maximum

nutrition from the bones. Theyre not only delicious, but rich in glycine, an

amino acid found in collagen, which is a protein important in maintaining a

healthy gut lining. See Chapter Thirty for instructions on making your own

bone broth. )

Fish. Especially fatty fish like salmon, sardines, mackerel, anchovies, and

herring. Wild is preferable. Its best to eat three 6 oz. servings of fatty fish

per week to meet your needs for the omega-3 fats EPA and DHA, as Ill

discuss in Chapter Five.

Eggs. Preferably free-range and organic. And yes, yolks are allowedI even

encourage them, because theyre an excellent source of vitamin D, selenium,

and other important nutrients.

Starchy tubers. Yams, sweet potatoes, plantains, tapioca, yuca (aka cassava

or manioc), taro, lotus root, plantains (ripe and unripe), and breadfruit. (Boil

the yuca first for 30 min, then roast or mash it before eating to remove toxic

goitrogens, which Ill explain in Chapter x.) No white potatoes allowed

during Reset, but dont worry, you can see whether they belong back on your

plate during Step 2.

Non-starchy vegetables. Cooked or raw. This includes artichoke, asparagus,

beets, broccoli, broccoli rabe, Brussels sprouts, cabbage, carrots, cauliflower,

celery, chilies, cucumber, eggplant, garlic, green onions, greens (beet,

collard, dandelion, kale, mustard, turnip), jicama, leeks, lettuce (endive,

escarole, leafy varieties, radicchio, romaine, iceberg), mushrooms, okra,




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onions, parsley, parsnips, peppers, pumpkin, radishes, rutabaga, scallions,

spinach, summer squash, Swiss chard, tomato, turnips, zucchini.

Fermented vegetables and fruits. Sauerkraut, kim chi, cortido, beet kvaas,

coconut kefir, etc. These are excellent for gut health.

Traditional fats. Coconut oil, red palm oil, palm kernel oil, macadamia oil,

lard rendered from free-range pigs if possible), duck fat, beef tallow (from free-

range cows if possible), and olive oil (preferably extra virgin).

Olives, avocados, and coconuts (including coconut milk).

Sea salt and spices. Avoid sugar or artificial flavorings.

Eat in moderation:

Processed meat. Sausage, uncured bacon, salami, pepperoni, and jerky.

Make sure theyre gluten-, sugar-, and soy free, and organic/free-range meat

is preferable.

Whole fruit. Up to 4 servings per day, depending on your blood sugar

balance (see below) and the type of fruit. Choose a wide variety of colors:

green, red, orange, and yellow. All fruit is permitted, but favor low-sugar

fruits like berries, grapefruit, oranges, and peaches over tropical fruits,

apples, grapes, and pears. Watch out for dried fruit; its easy to consume a lot

of sugar with a single handful. (You can search online for USDA charts fto

find the amount of sugar in fruits or other nutrient values.)

Nuts and seeds. Allowed nuts include almonds, Brazil nuts, cashews,

hazelnuts (filberts), macadamias, pecans, pine nuts, pistachios, and walnuts.

(Note: peanuts are actually legumes, not nuts, and theyre not allowed

during the 30-Day Reset Diet.) Favor nuts lower in omega-6, like hazelnuts

and macadamias, and minimize nuts high in omega-6, like Brazil nuts and




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almonds. Seeds include chia, flax, pumpkin, sesame, sunflower, etc. Be

careful not to overeat nuts, which is easy to do. Limit yourself to a handful of

nuts or seeds per day, preferably soaked overnight and dehydrated or

roasted at low temperature (150170 degrees) to improve digestibility and

break down the anti-nutrients most nuts and seeds contain. Sesame oil

should be used only sparingly, since it contains relatively high levels of of

omega-6 linoleic acid, which is not good. Ill explain more in Chapter Five.

Green beans, sugar peas, and snap peas. Though technically legumes, they

are usually well tolerated.

Coffee and black tea. All teas and coffee are permittedblack, or with

coconut milk. Limit coffee to one cup (not one triple espressoone cup), and

only before noon. However, if you experience fatigue, insomnia, anxiety,

hypoglycemia, mood swings, or depression, you should eliminate all

caffeinated coffee, tea, and all caffeine entirely. (Check labels; youll find

caffeine lurking in many headache and cold preparations.) Caffeine

stimulates the adrenals and can worsen all of these conditions. Once your

adrenal issues have been addressedsee Chapter Twenty-Fiveyou may be

able to add them back in moderation.

Dark chocolate. 70% cacao or higher in small amounts (i.e., about the size

of a silver dollar per serving) is permitted. Beware that dark chocolate can

have a stimulating effect in some people, so avoid eating it too close to

bedtimeespecially if youre sensitive to caffeine or have low blood sugar,

anxiety, insomnia, mood swings, or depression.

Vinegar Apple cider, balsamic, red wine, etc. Apple cider vinegar is

especially well tolerated.

Restaurant food. The main problem with eating out is that restaurants cook

with industrial seed oils, which wreak havoc on the body and cause serious




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inflammation. Also, its hard to escape grains hidden in breading, salads,

etc. You dont need to become a cave dweller, but its best to limit eating out

as much as possible during this initial period. Ill offer tips on how to order

in restaurants in Chapter Twenty-Eight.

Avoid completely:

Dairy. Including ghee, butter, cheese, yogurt, milk, cream, and any dairy

product that comes from a cow, goat, sheep, or other mammal.

Grains. Including wheat, rice, cereal, oats, or any gluten-free pseudo grains

like sorghum, teff, quinoa, amaranth, buckwheat, spelt, rye, barley,

couscous, malt, matzoh, tabouleh, udon, graham flour, etc. In other words:

no bread, pasta, cereal, or pizza. And for now, dont go shopping for gluten-

free substitutes, which can cause inflammation.

Legumes. Including beans of all kinds (soy, black, kidney, pinto, etc.), peas,

lentils, and peanuts. (Read labels: soy lurks in miso, tofu, bean curd, natto,

tamari, tempeh, texturized vegetable protein, edamame, and elsewhere.)

Sweeteners, real or artificial. Including sugar, high fructose corn syrup,

dextrose, coconut sugar, molasses, maple syrup, honey, agave, brown rice

syrup, Splenda, Equal, Nutrasweet, xylitol, mannitol, stevia, etc.

Processed or refined foods. As a general rule, if it comes in a bag or a box,

dont eat it. This also includes highly processed health foods like protein

powder, energy bars, dairy-free creamers, etc.

Industrial seed and vegetable oils. Soybean, corn, safflower, sunflower,

rapeseed, peanut, cottonseed, canola, etc. Read labelsseed oils are in almost

all processed, packaged and refined foods (which you should be mostly

avoiding during this phase anyway).




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Sodas, including diet sodas, and fruit juice. All forms, including natural

brands. Avoid fruit juice during the reset because its high in sugar and easy

to overconsume. Young coconut water is fine, but limit it to half a cup a day;

its quite sweet. Plain soda water like seltzer or Pellegrino is fine.

Alcohol. In any form. (Dont freak out. Youll be adding this back in in Step 2).

Processed sauces and seasonings. Soy sauce, tamari, and other processed

seasonings and sauces (which often have sugar, soy, gluten, or all of the

above).

crossfit manly vale newsletter 26 september 2013

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