2/21 Day#39

Warm Up

Pass ball

Partner SB

Object it to knock down opponents pin for a point

*Once possession of ball you can only take two steps

Skill

SB C&J/ SB G2S

Partner WOD

20 minute ping pong

10 SB G2S

50m SB shuttle

10 SB C&J

100m SB shuttle

GoFit

Warm Up

Pass ball

MB

Object it to knock down opponents pin for a point

*Once possession of ball you can only take two steps

Skill

SB G2S

WOD

5x

30:30

-SB G2S

-Shuttle run

-KBS

-SB shuttle 

2/20 Day#38

Partner Warm up #1

Plank - push ups

Plank - lateral jumps

Partner sit ups

Partner-squat (yes squat your partner)

Partner carry

Skill

Fat bar deadlift

WOD

A- Fat bar deadlift

5x 5

B- 15 minute Partner Tag

20m low sled push w/50# m/75#

2 rope climbs

10 fat bar deadlifts w/110# m/160#

2/19 Day#37

Snatch Warm up

Banded over head shoulder circles + external rotation

5x

Bar on back press force the extension 

OHS with a 3 second pause

Drop snatch

Snatch technique

Power snatch

Power snatch + OHS

Drop snatch

Full snatch

Skill

Bar muscle ups

WOD

CrossFit Open 16.3

7 minute AMRAP

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

GoFit

MB Warm up #3

3x 10 reps

MB shuttle 40m

MB rotations

MB shuttle 40m

MB sit ups

MB shuttle 40m

Partner wall ball shots

Skill

MB cleans

WOD

5x 

30:30

-Pull ups

-Wall ball shots

-Push ups

-MB cleans

2/18 Day#36

Jump rope Warm Up 

2x

30:30

-Singles

-Side straddles

-Split jumps/ scissors 

-Skier jumps

-March

-Single foot double jumps (right 1,2 – left 1,2)

Skill

Movement standards

WOD

Tabata

-Double unders

Rest 2 minutes

-Air bike

Rest 2 minutes

-Burpees

Rest 2 minutes

-Double unders

2/17 Day#35 Sunday Motivation

13 Proven Health Benefits of Walnuts

13 Proven Health Benefits of Walnuts

Written by Marsha McCulloch, MS, RD on July 9, 2018

To say that walnuts are a nutritious food is a bit of an understatement.

Walnuts provide healthy fats, fiber, vitamins and minerals — and that’s just the beginning of how they may support your health.

In fact, there’s so much interest in this one nut that for the past 50 years, scientists and industry experts have gathered annually at the University of California, Davis, for a walnut conference discussing the latest walnut health research.

The most common variety of walnut is the English walnut, which is also the most studied type.

Here are 13 science-based health benefits of walnuts.

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1. Rich in Antioxidants

Walnuts have higher antioxidant activity than any other common nut (1, 2).

This activity comes from vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in the papery skin of walnuts (2, 3, 4).

A preliminary, small study in healthy adults showed that eating a walnut-rich meal prevented oxidative damage of “bad” LDL cholesterol after eating, whereas a refined-fat meal didn’t (3).

That’s beneficial because oxidized LDL is prone to build up in your arteries, causing atherosclerosis (3, 5).

SUMMARY- Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.


2. Super Plant Source of Omega-3s

Walnuts are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per 1-ounce (28-gram) serving (6, 7).

Omega-3 fat from plants, including walnuts, is called alpha-linolenic acid (ALA). It’s an essential fat, meaning you have to get it from your diet.

According to the Institute of Medicine, adequate intake of ALA is 1.6 and 1.1. grams per day for men and women respectively. A single serving of walnuts meets that guideline (8).

Observational studies have shown that each gram of ALA you eat per day lowers your risk of dying from heart disease by 10% (9).

SUMMARY- Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.



3. May Decrease Inflammation

Inflammation is at the root of many diseases, including heart disease, type 2 diabetes, Alzheimer’s disease and cancer, and can be caused by oxidative stress.

The polyphenols in walnuts can help fight this oxidative stress and inflammation. A subgroup of polyphenols called ellagitannins may be especially involved (4).

Beneficial bacteria in your gut convert ellagitannins to compounds called urolithins, which have been found to protect against inflammation (5).

ALA omega-3 fat, magnesium and the amino acid arginine in walnuts may also decrease inflammation (10, 11).

SUMMARY- Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases.

4. Promotes a Healthy Gut

Studies suggest that if your gut is rich in health-promoting bacteria and other microbes (your gut microbiota), you’re more likely to have a healthy gut and good overall health.

An unhealthy composition of your microbiota can contribute to inflammation and disease in your gut and elsewhere in your body, increasing your risk of obesity, heart disease and cancer (12).

What you eat can significantly influence the makeup of your microbiota. Eating walnuts may be one way to support the health of your microbiota and your gut.

When 194 healthy adults ate 1.5 ounces (43 grams) of walnuts every day for eight weeks, they had an increase in beneficial bacteria, compared to a period of not eating walnuts (13).

This included an increase in bacteria that produce butyrate, a fat that nourishes your gut and promotes gut health (14).

SUMMARY- Eating walnuts not only nourishes you but also the beneficial bacteria that live in your gut. This promotes the health of your gut and may help reduce disease risk.

5. May Reduce Risk of Some Cancers

Test-tube, animal and human observational studies suggest that eating walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers (15, 16, 17).

As noted earlier, walnuts are rich in the polyphenol ellagitannins. Certain gut microbes can convert these to compounds called urolithins (5, 18).

Urolithins can have anti-inflammatory properties in your gut, which may be one way that eating walnuts helps protect against colorectal cancer. Urolithins’ anti-inflammatory actions could also help protect against other cancers (5).

What’s more, urolithins have hormone-like properties that enable them to block hormone receptors in your body. This may help reduce your risk of hormone-related cancers, specifically breast and prostate cancers (5).

More human studies are needed to confirm the effects of eating walnuts on decreasing the risk of these and other cancers, as well as to clarify all the ways or mechanisms by which they may help.

SUMMARY- The polyphenols in walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. However, more human studies are needed to confirm this.

6. Supports Weight Control

Walnuts are calorie dense, but studies suggest that the energy absorbed from them is 21% lower than would be expected based on their nutrients (19).


What’s more, eating walnuts may even help control your appetite.

In a well-controlled study in 10 obese people, drinking a smoothie made with about 1.75 ounces (48 grams) of walnuts once a day for five days decreased appetite and hunger, compared to a placebo drink equal in calories and nutrients (20).

Additionally, after five days of consuming the walnut smoothies, brain scans showed that the participants had increased activation in a region of the brain that helped them resist highly tempting food cues, such as cake and French fries.

Even though larger and longer-term studies are needed, this provides some initial insight as to how walnuts may help control appetite and weight.

SUMMARY- Though they’re calorie-dense, you may not absorb all of the calories in walnuts. Additionally, they may even help you control appetite and hunger.


7. May Help Manage Type 2 Diabetes and Lower Your Risk

Observational studies suggest that one reason walnuts are linked to a lower risk of type 2 diabetes is that they help control weight. Excess weight increases your risk of high blood sugar and diabetes (21).

Yet, eating walnuts may help control blood sugar by mechanisms beyond their influence on weight control.

In a controlled study in 100 people with type 2 diabetes, consuming 1 tablespoon of cold-pressed walnut oil a day for 3 months, while continuing their usual diabetes medication and balanced diet, resulted in an 8% decrease in fasting blood sugar (22).

Additionally, the walnut oil users had about an 8% decrease in hemoglobin A1C (3-month average blood sugar). The control group showed no improvement in A1C or fasting blood sugar. Neither group had a change in their weight.

SUMMARY- Eating walnuts may help control type 2 diabetes and reduce your risk of the disease, as the nut may help control your weight. Walnuts might have more direct effects on blood sugar control as well.

8. May Help Lower Blood Pressure

High blood pressure is a major risk factor for heart disease and stroke.

Some studies suggest that eating walnuts may help lower blood pressure, including in people with high blood pressure and in healthy people when under stress. Other studies did not observe this effect (23, 24, 25).

Among other diets, the four-year PREDIMED study in about 7,500 adults at high risk of heart disease tested a Mediterranean diet supplemented with 1 ounce (28 grams) of mixed nuts daily, of which half were walnuts.

At the end of the study, people on the nut-enriched Mediterranean diet had a 0.65 mmHg greater decrease in diastolic blood pressure (bottom number) than people on a similar heart-healthy control diet who weren’t given nuts (25).

This suggests that nuts may slightly improve the blood pressure benefits of a heart-healthy diet. This is important, as small differences in blood pressure are thought to have a big impact on your risk of heart disease death (25).

SUMMARY- Some studies suggest that eating 1 ounce (28 grams) of nuts daily, including walnuts, as part of a heart-healthy diet may help improve blood pressure.

9. Supports Healthy Aging

As you age, good physical functioning is essential for maintaining your mobility and independence.

One thing that may help maintain your physical abilities is healthy eating habits.

In an observational study over 18 years in more than 50,000 older women, scientists found that those with the healthiest diets had a 13% lower risk of physical impairment. Walnuts were among the foods that made the strongest contribution to a healthy diet (26).

Though high in calories, walnuts are packed with essential vitamins, minerals, fiber, fats and plant compounds that may help support good physical functioning as you age (27).

SUMMARY- A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as you age.


10. Supports Good Brain Function

It may be just a coincidence that the shell of a walnut looks like a tiny brain, but research suggests that this nut may indeed be good for your mind (1).

Animal and test-tube studies found that the nutrients in walnuts, including polyunsaturated fat, polyphenols and vitamin E, may help reduce oxidative damage and inflammation in your brain (28).

In a 10-month study of Alzheimer’s disease, mice fed 6–9% of their calories as walnuts (equal to 1–1.5 ounces or 28–45 grams daily in people) had significant improvements in learning skills, memory and anxiety reduction, compared to a walnut-free control group (29).

Observational studies in older adults have linked eating walnuts to better brain function, including faster processing speed, more mental flexibility and better memory (28).

Though these results are encouraging, more studies testing the effects of walnuts on brain function in humans are needed to draw firm conclusions.

SUMMARY- Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.

11. Supports Male Reproductive Health

Typical Western diets — high in processed foods, sugar and refined grains — have been linked to reduced sperm function (30).

Eating walnuts may help support sperm health and male fertility.

When 117 healthy young men included 2.5 ounces (75 grams) of walnuts daily in their Western-style diet for three months, they had improved sperm shape, vitality and mobility, compared to men not eating nuts (31).

Animal research suggests that eating walnuts may help protect sperm by reducing oxidative damage in their membranes (30).

Further studies are needed to confirm these benefits, but if you’re a man concerned about fertility, eating walnuts is a simple thing to try.

SUMMARY- Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health.

12. Improves Blood Fats

Elevated levels of “bad” LDL cholesterol and triglycerides have long been linked to an increased heart disease risk.

Regularly eating walnuts has been consistently shown to decrease cholesterol levels (32).

For example, in a recent study in 194 healthy adults, eating 1.5 ounces (43 grams) of walnuts daily for eight weeks produced a 5% decrease in total cholesterol, 5% decrease in LDL cholesterol and 5% decrease in triglycerides, compared to not eating walnuts (33).

The walnut eaters also had nearly a 6% decrease in apolipoprotein-B, which is an indicator of how many LDL particles are in your blood. When elevated, apolipoprotein-B is a major risk factor for heart disease (33).

SUMMARY- A daily 1.5-ounce (43-gram) serving of walnuts may help lower harmful cholesterol and triglyceride levels, which contribute to heart disease risk.

13. Widely Available and Easy to Add to Your Diet

You can find walnuts in any grocery store. Check for raw walnuts in the baking aisle, roastedwalnuts in the nut aisle and cold-pressed walnut oil in the specialty oils section.

It’s helpful to understand how to convert the serving sizes used in studies, so you know how your portion sizes compare.

Each of the following are essentially equivalent servings, providing about 190 calories:
1 ounce shelled walnuts = 28 grams = 1/4 cup = 12–14 halves = 1 small handful (6).

Though it's simplest to eat walnuts one by one as a snack, there are plenty of tasty ways to use them in dishes.

Try walnuts:
Sprinkled on leafy green or fruit salads.
Finely ground in dips and sauces.
Chopped and used in whole-grain breads and scones.
Crushed to use as a coating on fish or chicken.
Served atop oatmeal or yogurt.
Chopped and added to wraps or pita sandwiches.
Roasted and added to a homemade trail mix.
Lightly browned in your favorite stir-fry recipe.
Roasted, chopped and used on pasta or vegetables.
As an oil in a vinaigrette dressing.
Or scout the Internet for additional tasty recipe ideas.

If you’re cooking for guests, make sure no one is allergic to walnuts before adding them to your dishes.

SUMMARY- Walnuts are easy to add to your diet since they’re widely available in stores and a great addition to countless dishes.

The Bottom Line

Walnuts are an exceptionally nutritious nut. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common nut.

This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.

Scientists are still uncovering the many ways that walnuts’ fiber and plant compounds, including polyphenols, may interact with your gut microbiota and contribute to your health.

It’s likely you’ll keep hearing more about walnuts in the years to come as more studies will research their beneficial health effects.

Still, there are plenty of reasons to include them in your diet already today.

2/16 Day#34 Hero Saturday

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Clean Warm up 

Band rack stretch

Banded overhead shoulder circles + band pull aparts

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

Skill

KB snatches

WOD

Hall

5 Rounds for time of:

3 Cleans w/155# m/225#

200m Sprint

20 Kettlebell Snatches w/1 pood m/1.5 pood (10 each arm)

Rest 2 minutes

Ann Marie's Fitness Journey

Growing up with two older brothers, I was interested in playing sports at an early age. I didn’t want to sit on the sidelines and watch. I wanted to play. When I was 6, I remember my mom telling me I’d b the only girl on the soccer team. I didn’t care. Soccer lead to basketball, softball, and even cheerleading.

I always lead an active life, from playing sports, coaching, lifeguarding and being a swim instructor. During college, my interests moved away from team sports and more into fitness. Joining numerous gyms and attending a variety of classes. I did anything and everything to keep myself from gaining weight. I started running, which I didn’t love, but it kept me feeling “thin.” It was all about the cardio. At this stage of my life, all I cared about was looking thin. It wasn’t easy. I like to eat! I had unlimited amounts of time and would spend hours in the gym, which wasn’t realistic.

Once life began to get in the way of the gym, it became harder for me to maintain my weight. In 2010, I got married and having a family was a huge desire for both my husband and I. For the next 7 years, I was either trying to get pregnant, pregnant, or nursing. I always imagined myself being one of those moms who worked out while pregnant and bounced right back after giving birth. 

Unfortunately, this wasn’t the case. My pregnancies were high risk and working out was not an option. After giving birth, finding the time to work out was challenging. What was even harder was finding the energy. The one activity that was doable was running because I could throw the kids in the jogging stroller. When my youngest was a little over one, I slowly started to get back to the gym. I was taking classes but wasn’t getting the results I was looking for. I was going, but didn’t really want to go. It was just something I ​had​ to do. I couldn’t get into a routine. I tried personal training, which was great, but still not consistent enough.
And then.......there was AMRAP Fitness.

I originally inquired about AMRAP fitness (CrossFit) for my husband. It wasn’t until he began researching it that he encouraged me to give it a try. He seemed to think it was exactly what I was looking for. For me, I was intimidated. It was out of my comfort zone. I didn’t want to get big and muscular. And then I tried it. 

From the first day of my trial, I was hooked. The knowledge and experience Coach Ray has is immeasurable. His approach is like no other. He knows what you’re capable of and pushes you beyond beyond your potential. Everyone there is so encouraging and supportive. I ​want ​to go to class everyday. Even at 5 am! On the one day a week I take off, I miss being there. I actually miss working out. I love the variety of the daily WOD’s, the strength training piece, the max effort and especially the PR’s. I never thought I would enjoy lifting weights so much. Oh, and I can’t forget the people. I’ve made some wonderful friends.

Another piece of the AMRAP Fitness puzzle is nutrition. This was the piece I had been missing on my own. Coach Ray has taught me so much about what my body needs to function. I am on my fourth 45 day challenge and I have found much success.

I started my AMRAP journey exactly 11 months ago. And in only 11 months, I am probably in the best shape of my life at 44. I am fit, I am strong, I am healthy, and I love training with Coach Ray. I can’t thank him enough for not only changing my life but for inspiring all the Stouts. Not long after I joined, my husband Rob started Strength Training, and now my boys are loving Crossfit Kids.


Ann Marie

2/15 Day#33

Warm up

Overhead banded circles 20 both directions

10m OH duck walk

External rotations 20 reps

10m crab walks

Band walks (Lateral & FWD/REV)

Lunge complex 5 reps each direction

Skill 

Movement standards 

WOD

Fat Cindy

20 minute AMRAP

5 weighted pull ups

10 weighted push up

15 weighted air squats

w/20 vest m/45 vest

Happy Valentines Day!