Tabata Me This?
20 Seconds of Work
10 Seconds of Rest
Air Squats - the rest is at the bottom
Push Ups - the rest is hovering over the ground
Chin Ups - the rest is chin above the bar
L- Sits - You actually get a rest in this one
A few of you haven't brought your dues in. Please get those in.
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about
30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic
and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and
account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of
protein per pound of lean body mass depending on your
activity level. The .7 figure is for moderate daily workout
loads and the 1.0 figure is for the hardcore athlete.
What Should we eat?
In plain language, base your diet on garden vegetables,especially greens, lean meats, nuts and seeds, little
starch, and no sugar. That’s about as simple as we can
get. Many have observed that keeping your grocery cart
to the perimeter of the grocery store while avoiding
the aisles is a great way to protect your health. Food isperishable. The stuff with long shelf life is all circumspectModern diets are ill suited for our genetic composition.
Evolution has not kept pace with advances in agriculture
and food processing resulting in a plague of health
problems for modern man. Coronary heart disease,
diabetes, cancer, osteoporosis, obesity and psychological
dysfunction have all been scientifically linked to a diet
too high in refined or processed carbohydrate. Search
“google” or “Alta Vista” for Paleolithic nutrition, or diet.
The return is extensive, compelling, and fascinating. The
Caveman model is perfectly consistent with the CrossFit
What Foods Should I Avoid?Ecessive consumption of high-glycemic carbohydrates
is the primary culprit in nutritionally caused health
problems. High glycemic carbohydrates are those that
raise blood sugar too rapidly. They include rice, bread,
candy, potato, sweets, sodas, and most processed
carbohydrates. Processing can include bleaching, baking,
grinding, and refining. Processing of carbohydrates
greatly increases their glycemic index, a measure of their
propensity to elevate blood sugar.
What is the Problem withHigh-Glycemic Carbohydrates?The problem with high-glycemic carbohydrates is that
they give an inordinate insulin response. Insulin is an
essential hormone for life, yet acute, chronic elevation
of insulin leads to hyperinsulinism, which has been
positively linked to obesity, elevated cholesterol levels,
blood pressure, mood dysfunction and a Pandora’s box
of disease and disability. Research “hyperinsulinism” on
the Internet. There’s a gold mine of information pertinent
to your health available there. The CrossFit prescription
is a low-glycemic diet and consequently severely blunts
the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between
caloric restriction and an increased life expectancy. The
incidence of cancers and heart disease sharply decline
with a diet that is carefully limited in controlling caloric
intake. “Caloric Restriction” is another fruitful area for
Internet search. The CrossFit prescription is consistent
with this research.
The CrossFit prescription allows a reduced caloric intakeand yet still provides ample nutrition for rigorous activity