Workouts

Workout #1
Complete three rounds of:
600m run
10 ring dips
20 ring rows
30 push ups


Workout #2
Complete five rounds of:
5 squat cleans
15 burpees
25 pull ups


Workout #3
Part 1
Tabata 

• Run
• Burpees

Part 2

12 minute AMRAP

20 doubleunders/ 80 singles

12 calorie row

Day 29... Caveman diet draws grunts from nutritionists

Caveman diet draws grunts from nutritionists

Avoiding entire food groups is a mistake, critics say

By Anne Stein, Special to Tribune Newspapers
April 21, 2011

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Would adopting the diet our caveman ancestors supposedly ate allow modern-day Americans live longer, healthier lives?


Proponents of the Paleo diet (for Paleolithic) say that meals packed with fresh fruits and vegetables and heavy doses of lean (preferably wild) meat, fish and seafood will "swiftly improve your disease symptoms" if you have high blood pressure, high cholesterol, Type 2 diabetes or cardiovascular disease.


Not allowed are dairy, grains and legumes (beans, peas and lentils) because these were a late entry to the human palate, appearing about 12,000 years ago, and aren't foods to which we're "genetically adapted."

Coach

Day 28... Medication-Related Injuries on the Rise

April 14, 2011, 2:35 PM

Medication-Related Injuries on the Rise

By TARA PARKER-POPE

The number of people treated in hospitals in the United States for problems related to medication errors has surged more than 50 percent in recent years.

In 2008, 1.9 million people became ill or injured from medication side effects or because they took or were given the wrong type or dose of medication, compared with 1.2 million injured in 2004, according to the Agency for Healthcare Research and Quality.

Although several national reports in recent years have sounded the alarm about the toll of medication errors, the latest data show the problem continues to persist. The A.H.R.Q. data measure only patients treated in the hospital or emergency department as a result of a medication error. The data don’t distinguish between prescribing, dispensing or consumer errors. Some of the errors resulted from a physician prescribing the wrong drug or dose; others occurred because a pharmacist or nurse gave the wrong drug, or because a patient at home used the wrong type or dose of medication.

In 2006, the Institute of Medicine issued a report citing medication mistakes as the most common medical errors, resulting in an estimated $3.5 billion in added costs for lost wages, productivity and additional health care expenses.

The committee said the problem could be solved with improvements in communication between health care professionals and patients, as well as the creation of consumer-friendly information resources for patients to obtain drug information. The report called for more electronic prescriptions and said better naming, labeling and packaging of many drugs was needed to reduce confusion and prevent errors.

The A.H.R.Q. data showed that among patients who were admitted to the hospital after taking the wrong type or dose of a drug, the most common medications to cause side effects or injuries were corticosteroids. The drugs typically are used to treat asthma, ulcerative colitis or arthritis.

Other drugs that resulted in the highest number of patients admitted to the hospital were pain relievers, blood thinners, cancer drugs and heart and blood pressure medicines.

People older than 65 were most likely to be hospitalized for side effects or medication-related injuries. However, young people were also at risk. One in five emergency cases related to medication problems were children or teenagers.

May Highlights!

Day 27... The Case Against Sugar (And Its Lobbyists)

The Case Against Sugar (And Its Lobbyists)

BY ADAM CLARK ESTESAPR 14, 2011

This week's New York Times Magazine wants you to know that sugar is toxic. In 6,500 words or less, you can learn how your liver deals with fructose, why sugar fuels tumor growth, and when scientists made the breakthrough dicoveries that should've thrown up red flags. This stuff has been in scientific circles for decades, and yet it seems one lone evangelist named Robert Lustig is the only one to crusade on the issue. What the article fails to describe, however, is identify who's been keeping this science under wraps for so long. (HINT: See this post's headline.)

Before tackling the accountability question, let's do a quick summary of why sugar is so bad for you. Most people stay away from dessert because they're worried about putting on weight. But according to Gary Taubes who penned the Times Magazine piece, it's not just the fact that you're consuming empty calories, it's what your body does with them. Unlike the glucose sugar in bread or potatoes that are metabolized by every cell in your body, the sugar found in juice and desserts is a dangerous cocktail that includes both glucose and fructose, which heads straight to your liver:

In animals, or at least in laboratory rats and mice, it’s clear that if the fructose hits the liver in sufficient quantity and with sufficient speed, the liver will convert much of it to fat. This apparently induces a condition known as insulin resistance, which is now considered the fundamental problem in obesity, and the underlying defect in heart disease and in the type of diabetes, type 2, that is common to obese and overweight individuals. It might also be the underlying defect in many cancers.

Don't worry, though, because the government says it's no big deal. When a federal agency last looked into the health effects of sugar in 2005—and once before in 1986—they acknowledged the link between sugar, heart disease and diabetes but ultimately deemed the research ambiguous. Taubes points out that that the author of the 1986 report also happens to be a paid lobbyist for the Corn Refiners Association, who represent the interests of high fructose corn syrup producers as well as corn farmers.

In fact, scientists began connecting high sugar consumption to the rate of heart attacks and diabetes for decades. Even the scientist who won the Nobel Prize in 1923 for discovering insulin warned that high sugar consumption could be linked to diabetes. Dueling nutritionists Ancel Keys and John Yudkin further connected sugar and fat to heart disease in 1970s, but the scientific community eventually focused on the role of fat and consumption of fatty food. (It makes great sense: fat clogs your arteries so you should stop eating fat.) The low-fat fad followed in the 1980s. Fast forward to the 1990s and scientists discover that fructose makes the liver produce fat which causes the body to resist insulin which leads to diabetes and heart disease. And lately cancer researchers are focusing on how insulin resistance leads to more insulin production, and insulin promotes tumor growth.

Scared yet? You should be says Mother Jones writer Kiera Butler who references Taubes' book Good Calories, Bad Calories in a recent comparison on the difference between high fructose corn syrup and sugar. In a decades-long marketing odyssey, the Corn Refiners Association spent millions first convincing you that high fructose corn syrup was better than diabetes-related real sugar and helped convince beverage companies like Coca-Cola to switch over to high fructose corn syrup. That 1986 study conducted by now-lobbyist Walter Glinsmann concluded that sugar didn't play a role in obesity. The tables turned on that theory, and now the fight against childhood obesity led by Michelle Obama points to high fructose corn syrup-rich soft drinks as a primary villain. The lobbyists' response was first to spend about $30 million on this much-ridiculed ad campaign:

And then last year, the lobbyists spent another $30 million in an attempt to rebrand high fructose corn syrup as "corn sugar." Their petition to the Food and Drug Administration ultimately failed, but if Lustig and Taubes' crusade against all things sugar-related continues to receive attention it might not matter.

Nevertheless, what's held back the more conclusive reports that sugar is indeed toxic boils down to a line the corn lobby can deliver over and over again: "The evidence is inconclusive." Despite the consistent correlation drawn between sugar consumption, heart disease, and now cancer, industry-employed scientists (read: lobbyists) can always argue that correlation does not equal causation.

It's the same line that the tobacco industry used to use.

Sources

• Is Sugar Toxic?, Gary Taubes, New York Times
• Is Sugar Really Healthier Than Corn Syrup, Kiera Butler, Mother Jones
• "Sugar Is Sugar" Claims the Corn Refiners Association. But Is It?, Robyn O'Brien, The Huffington Post
• Cancer Cells Use Fructose to Grow, David W. Freeman, CBS News

Topics: Health, New York Times, Corn Refiners Association, Robert Lustig, Mother Jones, sugar

day 26... Morgantown Duo Scores High Marks in Sport of Crossfit

Morgantown Duo Scores High Marks in Sport of Crossfit
Posted Monday, April 11, 2011 ; 10:29 PM
Updated Tuesday, April 12, 2011; 12:27 PM

Two local competitors both from Morgantown are ranked in the top 10 in the world.By Mike Krafcik Email | Bio | Other Stories by Mike Krafcik MORGANTOWN  -- On any given day, you're likely to run into Thomas Hooten and Lindsey Wehseler at the Pro Performance gym in Monongalia County.They're training hard for one of the most grueling sports you may have never heard of. The sport of crossfit is intense and unlike any other. It's a combination of Olympic weightlifting, power lifting, gymnastics, and cardio all mixed into one workout. "Crossfit is just a high intensity high interval training. We incorporate everything-- Olympic lifting, we put it to a clock, make it like a sport," said Hooton. Thomas Hooton and Lindsey Wehseler are proving themselves to be among the world's best. Hooton ranks fifth in crossfit's fittest man in the world ranking, Wehseler is ninth in the women's category. There are more than 30,000 registered crossfit competitors worldwide. "The workout's are very grueling, but I push through it," she said. Hooten and Wehseler have won several crossfit competitions across the state and region. Hooton says they thrive off of working out and competing together. "If we put up numbers and she puts up a score then I have something to chase and vice-versa. I know she'll chase after something if I put something a score, so that's definitely a driving force because of the competitiveness we both have," he said. Both are former competitive athletes and say the nature of crossfit hooked them right in. "I started because about a year ago I left gymnastics and I was looking for something that was competitive but like I found crossfit and got addicted immediately," said Wehseler. Both are gearing up for a regional tournament in June and if they finish in the top three they'll move on to the national Crossfit games in California in July. Hooton is the founder of Mountaineer Crossfit, and teaches crossfit classes daily at Pro Performance and says he's always willing to train more people. Click the link below for more information on Mountaineer Crossfit and to track the progress of Hooton and Wehseler.

But it's a good cult

Day 25... Can't Get Enough Coffee? It Might Be in Your Genes

Can't Get Enough Coffee? It Might Be in Your Genes
By Meredith Melnick Friday, April 8, 2011 | 329 comments



FRANK ROTHE / PHOTONICA VIA GETTY IMAGES

If you rely on a deep, sludgy kick of java to get you through the day, your need for caffeine might have something to do with your genes: a team of researchers have identified variations on two genes that may influence how much coffee people consume.

The study was a meta-analysis of data from five studies involving 47,341 U.S. participants of European descent, and run by scientists from the National Cancer Institute, Harvard School of Public Health, Brigham and Women's Hospital, and the University of North Carolina at Chapel Hill.

The genes in question are known as CYP1A2, which is involved with the body's caffeine metabolism, and AHR, which regulates CYP1A2. Scientists found that people with high-consumption variants of either gene on both chromosomes consumed on average about 40 mg more caffeine per day than people who didn't have the mutation on either chromosome. (More on Time.com: Drinking Coffee May Lower Women's Risk of Stroke)

Day 24... Commitment – Get Some!

Something i found online...


Yesterday, I kicked off what in the end may become a “business series” built upon real-life CrossFit Sioux Falls application. I guess the lesson from yesterdays post “What are you Worth? can be summed up as the “CrossFit Sioux Falls Value Proposition” with a bit of sales and motivation tossed in for good measure.

Today, I am going to touch on another “high value” word, “Commitment.” Commitment is of the essence to success with most anything, CrossFit definitely not the exception. Commitment at CrossFit is so much more than a word…it is so many things – the “I am with you,” the “I will fight through the suck,” the “I am here and even if I don’t know why, I am still here,” the “I can finish,” the “I want to quit but that would be easy, so I fight,” the “you put a negative word here and follow it up with a motivation that leads to long term success.” Now, instead of “I” in all of the above, replace it with “we” and you have a team and not just any team, but a committed team.

At CrossFit Sioux Falls we are committed to our athletes and to CrossFit. We plan ahead, coordinate workouts, develop the WOD programming based on previous workouts, skills, needs and individual development, study methods and teaching, research to deliver it as best possible, seek additional training ourselves such that we can yet improve more, and try our best to truly engage ourselves in your success. We are committed!

Funny, but get this…we Expect the same out of you! We expect you to be committed to yourself and make yourself better. A better mom, dad, worker, husband, wife, friend, athlete, – frankly a better person. There are a few powerful tools that shape who you are…Culture, Environment, People you hang out with, Actions you take, Acts of God over which you cannot control (yeah, this one can turn your world upside down…funny how God can do that).

CrossFit is a tool that when applied can HELP shape who you become. And, it is a commitment. Let me say that again in all-caps – CROSSFIT IS A COMMITMENT! As such, when you join CrossFit Sioux Falls, we ask for an initial 3-month commitment. Thereafter quit any day you want, no hard feelings, no begging you to stay, maybe a tear because deep down I know you should not quit but no remorse. We move on, we are adults, we treat you with respect.