WOD 110812

Tabata Me This?
8 Rounds
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.

Diet
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 is

perishable. 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

prescription.

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 with

High-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 intake

and yet still provides ample nutrition for rigorous activity