Thursday

Go Jane!

Partner warm up

Wall ball 
Chest pass

MB hip pass

MB sit ups

Skill

·         Rack stretch

·         Hang power clean

WOD

10 minute AMRAP

5 hang power clean

10 bar facing burpees

Anything is possible!!!!!!!!

Wednesday

Warm up

Jump rope 2 minutes

Dips

Pull ups

OHS

GHD sit ups

GHD back ext

Skill- mobility floss the hamstring

WOD

Five rounds of one minute max effort at each station:

KBS

Battle ropes

Box jumps

*One minute of work followed by one minute of rest*

Tuesday

AMRAP's CrossFit Kids Program (Ages 4 to 11) Tuesdays and Thursdays

Warm up

Jumping jacks

Jump lunges

Jump up and grab rings

Hollow rocks

Sit ups

V-ups

Skill- mobility hip distraction with sampson

WOD

20 minute AMRAP:

Row 10 calories

20 walking lunges

Monday

Warm up

Jump rope 2 minutes

Lunge complex

Pull ups

Inch worm 
Dips

Super rocks

Skill- mobility pigeon with hip distraction

WOD

Part 1:

Tabata

Dead lift

Part 2:

3 sets max effort ciaotic over head press 

About Terry Wahls MD | Recovery from Progressive Multiple Sclerosis‏

I am a clinical professor of medicine at the University of Iowa Carver College of Medicine in Iowa City, Iowa, U.S.A., where I teach internal medicine residents in their primary care clinics.  I also do clinical research and have published over 60 peer-reviewed scientific abstracts, posters and papers.

In addition to being a doctor, I am also a patient with a chronic, progressive disease. I was diagnosed with relapsing remitting multiple sclerosis in 2000, just as I began working for the University. By 2003 I had transitioned to secondary progressive multiple sclerosis. I underwent chemotherapy in an attempt to slow the disease and began using a tilt-recline wheelchair because of weakness in my back muscles. It was clear: eventually I would become bedridden by my disease. I wanted to forestall that fate asmy long as possible.

Because of my academic medical training, I know that research in animal models of disease is often 20 or 30 years ahead of clinical practice. Hoping to find something to arrest my descent into becoming bedridden, I used PubMed.gov to begin searching the scientific articles about the latest multiple sclerosis research. Night after night, I relearned biochemistry, cellular physiology, and neuroimmunology to understand the articles. Unfortunately, most of the studies were testing drugs that were years away from FDA approval. Then it occurred to me to search for vitamins and supplements that helped any kind of progressive brain disorder. Slowly I created a list of nutrients important to brain health and began taking them as supplements. The steepness of my decline slowed, for which I was grateful, but I still was declining.

In the fall of 2007, I had an important epiphany. What if I redesigned my diet so that I was getting those important brain nutrients not from supplements but from the foods I ate? It took more time to create this new diet, intensive directed nutrition, which I designed to provide optimal nutrition for my brain. At that time, I also learned about neuromuscular electrical stimulation and convinced my physical therapist to give me a test session. It hurt, a lot, but I also felt euphoric when it was finished, likely because of the endorphins my body released in response to the electrical stimulation. In December 2007, I began my intensive directed nutrition along with a program of progressive exercise, electrical stimulation, and daily meditation. The results stunned my physician, my family and me: within a year, I was able to walk through the hospital without a cane and even complete an 18-mile bicycle tour.

In 2007 I was losing my phone and keys and was afraid my chief of staff would soon be calling me to his office to tell me that it was time to revoke my clinical privileges. I expected to become ever more dependent because of my illness. Instead, within a year of starting my regimen I regained the ability to commute to work on my bicycle, do my rounds on foot without canes or wheelchairs, conduct clinical trials and write grants, all by making changes to the foods I ate and keeping up with exercise and stress management. Getting my life back was a gift I did not believe was possible. Grateful to have that life back, I have spent the last three years researching, teaching, lecturing and speaking about my journey and how others may help themselves with intensive directed nutrition. I have recorded many of my public lectures. Fifty percent of the profits from the sales of the lecture DVDs and audio CDs is used to support clinical research in the area of nutrition, meditation, massage, exercise and neuromuscular electrical stimulation in the setting of progressive multiple sclerosis. 

When is a high carbohydrate diet not a high carbohydrate diet? Ask a vegan?

There is a study, headed by Barnard (of PCRM infamy), purported to show the benefits of a low fat vegan diet for the management of type two diabetes in humans. This is, obviously, counter intuitive. So let's have a look.


The first thing to say is that it's extremely difficult to extract any hard data from the study. Many of the results are expressed as derived from "intention to treat" analysis. To appreciate quite how difficult this makes any sort of deconstruction, you have to read Dr Eades on this subject. Much of the HbA1c data are presented as the value before any medication change occurred. A change could be up or down (both occurred) and could have occurred after one week or after 73 weeks on the diet. The HbA1c value from just before the change in medication gets carried forward throughout the rest of the graph of HbA1c that features in the discussion, see later.


But let's take the study at face value. I'll begin with the top section of Table 2.





Now you may be forgiven for skipping down to the carbohydrate intake line where the massive increase from 47.7% to 66.3% is noted. This would be a mistake. First line to note is the SPONTANEOUS drop in caloric intake noted in the vegan group. 1798kcal/d to 1366kcal/d. This compares with the ENFORCED caloric restriction on the ADA diet, which did not alter the macronutrient ratio in any way from the pre study diet. This is where Stephan found the study interesting. I have a couple of concerns about the explanation of the vegan diet providing limited reward which I would need to see addressed before going along these lines:


No one sells a diabeso-genic diet for rats based on starch. There are two main techniques for making rats fat and glucose intolerant. The first is sucrose, the second is Crisco. You can also do it with lard, but that's a rat oddity and I doubt it applies to humans, as far as I can see.

Friday

Partner Warm up

Partner wall ball

MB chest pass

MB Hip toss

MB bucket toss

MB partner sit ups

Skill- band distraction calf stretch

Partner WOD

100 buprees

Row 2K or run 1 mile

200 double unders

Thursday

Warm up

Run 400m

Super rock

GHD back ext

KBS

Pull ups

Kick up to handstand

Skill- Keg ground to shoulder

WOD

Complete five rounds of:

One minute max effort keg ground to shoulder

Run 400m
1 minute rest after each round

PARTY TIME!!!!

Reminder... Saturday is AMRAP's 1st annual Holiday Party.... Starting @ 3pm till about 8pm... 

Stop in, bring a friend, kids, food, drink(s), etc... 

It's all about FUN and getting to know others in our little community... 

There will be a few challenges for adults (if your up for it) & activities for kids....

Let's make it happen!!!!

RSVP by Thursday @ 5pm...

Coach Suzanne & Ray