CrossFit West Knox

Nice Paint job!

 

Impressive performance.  We could all hope to be this capable at 44!

Pain tolerance + Chicken Shake

 

Are you eating enough to support your training?

Talent/Skill/Wisdom

 

Take the time to watch this video, it is worth it!

Training today:

Deadlift 1,1,1 Rest 5 minutes b/t sets

Bench Press 1,1,1 Rest 4 minutes b/t sets

200m Run @90% Rest 3 minutes b/t sets x 3

We just beat the rain on this one today!

Paleo Time!

 

Paleo Meatball Recipe

(courtesy CrossFit Football)

Ingredients:

4 lbs grassfed ground beef
Chopped celery and onions
5 whole eggs
1 cup almond meal
Dried oregano, sea salt, cracked black pepper, cayenne pepper

Directions:

Use you hands to form into large meatballs.
If you using a pan, place them in a pan with olive and cook till done.
Or place in pyrex dish at 350 degrees for 20 minutes
Or cover bottom of crock pot and cook till done.

For the sauce mix:

1 16 oz can of diced tomatoes
1 can of tomato paste
Large handful of fresh basil
Chopped garlic cloves
Pinch of sea salt
Cracked black pepper

Finish:

If cooking by pan then once the meatballs are cooked cover with sauce.
If cooking in the oven or crock pot cover with sauce and cook till done.

 

Deep South

The Deep South Regional Qualifiers went down this last weekend.  CrossFit West Knox packed it up and headed down to Huntsville for the weekend.  There were 4 tough workouts (3 on Saturday and 1 on Sunday) that all athletes had to negotiate in order to make one of the transfer spots to the Regional Competition in Jacksonville, Fl. at the end of May.  This was an excellent event with fair and consistent judging.  One of the highlights for myself was the opportunity to meet our neighbor affiliate from CrossFit Ktown.  Now we have to prepare ourselves for the Regional competition.  Next year I will not let you all off the hook so easy, West Knox will send more athletes to the qualifier.    

It's the Shoes!

 

 

Whey

 

Whey Protein is a by-product of cheese manufactured from cow's milk.It has the highest biological value of any protein. Meaning that it crosses the stomach quickly and is rapidly absorbed by the intestines.  For years it has been the staple of many athletes/bodybuilders supplement program.

Why is this particular type of protein important?

Well the protein fraction in whey (approximately 10% of the total dry solids within whey) comprises four major protein fractions and six minor protein fractions. The major protein fractions in whey are beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and immunoglobulins. Each of these components has important body strengthening  effects thanks to:

•    A high protein efficiency ratio
o    One study showed that milk protein elicits greater increase in branched chain amino acid concentrations in peripheral tissues as compared to soy.

•    Lactose (found in whey but not whey concentrate) which is broken down into galacto-oligosaccharides that are used by intestinal bacteria leading to better functioning of the digestive tract.

•    Calcium (a minimal component of whey protein) decreases accumulation of body fat and accelerates weight and fat loss. The proposed mechanism is thought to be that parathyroid hormone and 1,25-(OH)2-D respond to low calcium diets and promote fat storage. High calcium diets inhibit these hormones and thus inhibit fat storage and promote increased fat breakdown and energy partitioning from fat to lean.

•   Cystine: a conditionally essential amino acid, which is the rate-limiting factor for the body's production of glutathione an important antioxidant.

•    An excellent source of branched-chain amino acids (leucine, isoleucine, valine)
o    Leucine is a both a key signal molecule for initiation and an important substrate for new protein synthesis. 

•    It’s usage as a source of glutamine

•    In one study it was found that whey supplements may prevent blood sugar spikes after high-carbohydrate meals.

Why should you care? Simple, the body is highly sensitive to insulin after exercise and shuttles carbohydrates and proteins into muscle cells instead of fat cells. This sensitivity declines post-workout until ~2 hours at which point it reaches baseline. Furthermore, the anabolic effects of insulin are synergistic with amino acids.11 Given the rapid absorption of whey, it is the ideal choice for post-workout to take advantage of the insulin-amino acid synergistic effect. This means that whey protein is going to rebuild the damage and replenish the muscle that your body has been using up as you constantly CRUSH yourself with daily WODS. Basically reversing the catabolic state that your body is in after a tough workout, meaning that you start to make the necessary adaptations to the overload that you submit your body to in your quest to become fit (and look better naked).