Run 800m
Max Air Squats
8 minute time cap.
Saturday: September 22, 2012
Dudes & Dudettes stretch.
WOW
Run 800m
Max Air Squats
8 minute time cap.
Coach’s Notes: Post score to comments. WLC athletes: Post score ON Leaderboard at the box to be enter
WLC – Week 1.8 Resources
Top 10 Pitfalls to Weight Loss: Don’t Make These Common Mistakes
By Charles Poliquin
A lack of discipline may be the most harmful trait if you are trying to lose weight. But, even if you are motivated and disciplined, you need to ensure you aren’t getting sidetracked by making common errors that will halt your progress and are easy to avoid.
There are hundreds of lists on the internet of common errors people make when trying to lose weight. They are all similar, most include ten things to avoid, and you might be surprised to find out that they are mostly right on. These lists provide a useful basic guide to use when trying to lose weight, but what they don’t do is get at the harder to solve mistakes that keep you from seeing results in improving your body composition.
For example, did you know that for weight loss and health it’s much better to choose the “whole fat” version of dairy products than the “fat free” option? Almost all foods that have had the fat removed from them and are labeled “fat free” are going to be more contaminated, contain fewer nutrients, and discourage fat loss to a much greater degree than the whole fat option. This is especially true with dairy products because the whole milk version of yogurt or milk will naturally provide conjugated linoleic acid (CLA), which protects against prostate and breast cancer. In contrast, fat free dairy products have what I often call a “cancer inducing” effect.
I’ve had many a client with the best of intentions for weight loss make critical but common errors, that when solved, allow them to achieve amazing results. This is my top ten list of things you can do to avoid common pitfalls that get in the way of you achieving a lean body composition. This list assumes that you aren’t doing any of the following things that are obviously going to impede weight loss and cause poor health: smoking, drinking large amounts of alcohol, taking diet pills, drinking your calories (soda, juice, sports drinks), or trying to lose weight without exercising. If you are doing any of these things, stop now, and then start making the changes on this list.
Tip 1: Don’t Eliminate Fat
Eliminating fat or eating a very low fat diet is a common error that people are encouraged to make by food marketing. Eliminating fat intake to get rid of fat from the body may seem like a good idea at first glance, but when you understand the role of fat in the body, you realize getting too little of it is a bad idea. Of course, removing “very bad” fats, also known as trans fats, from the diet is essential because they will make you fat and then they will kill you.
You need a decent amount of good fat in the diet because all the cells in the body are made up of two layers of lipids or fats, which will be composed of good fats or bad fats depending on the type you eat. If the cell lipid layers are made up of healthy fats, it will make them more sensitive to insulin and allow the receptors to bind more easily, which is necessary for good metabolism and energy production.
Increasing the sensitivity of your cells to insulin is important because it will allow the glucose to enter the cell and get burned as fuel. But, if you eat large amounts of trans-fats or have a severe imbalance between the omega-6 and -3 fats in your diet, your cell lipid layers will be made up of those fats. Lipid layers made of unhealthy fats lead to unhealthy cells and greater insulin resistance, which produces fat gain and puts you at risk for diabetes.
Tip 2: Do Get A Balanced Fat Intake
To get a balanced fat intake you want to get a large quantity of omega-3 fats that are balanced with omega-6 fats. Ideally, you’ll get a near equal ratio of omega-3 to omega-6 fats. Most people get way to many omega-6 fats because they are abundantly found in our diets in the form of the most commonly used vegetable oils (corn, sesame, safflower, peanut, etc.). Omega-3 fatty acids are those that commonly come from fish oil (often referred to as DHA, EPA and ALA), but they also can be gotten from grass-fed beef and wild meats. This is why I suggest two things you can do for better insulin health and body composition are to take a high dose of omega-3s and eat meats and fish that have a high concentration of these fats.
I recommend a fish oil dose in the range of 1 to 1.5 grams of omega-3s per percent of body fat, meaning if you have 20 percent body fat you would take 20 grams. Many people like to start taking a more conservative dose, which is fine, but think of it as if you are replacing your daily fat intake goal with fish oil. For example, if it is 50 grams, replacing 20 of those grams with an omega-3 supplement is an easy thing to do.
Tip 3: Go here for the full article . . .
WLC ~ This Week:
WHAT’S GOING DOWN THIS WEEK:
1. Whole Life Challenge PRE-GAME Huddle: Is Monday, Sept 10th from 6 – 7pm in the Ramp Room at CFOIB. We will go over everything “WLC” to include: the WOD, prizes, post-wod ideas, recipes, question & answer. The Pre-Game Huddle is not mandatory but advisable. This is a good opportunity to meet all the participants, partner up with someone for the Preliminary happenings (more partner info below), and get your game-face on! I am really looking forward to this challenge because I ate too much ice cream this summer, BUT I am most excited about all the cool stuff we have planned for the group! So, I hope to see ya’ll Monday if you can make it!
AND PS: The pre-game huddle is for ANYONE signed up or on the fence about signing up. There is still plenty of time to coax your friends & family to participate. Last day to sign-up for WLC is 9/14, Friday!
Please note: We will not be doing measurements or photos this night.
2. Whole Life Challenge MAKE-UP WOD –Wednesday, 9/12 from 5pm – 7pm. This is for any participant signed up that cannot attend Saturday. We do require that you sign up online to make up the WOD (even if you are not a CFOIB member you can still book into this FREE “class” by clicking here & signing up for the class listed as Whole Life Challenge MAKE-UP WOD). If this make-up day does not work for you please contact me, by replying to this email, to make an appointment. Make-ups must be done prior to Saturday if at all possible.
Please note: Be prepared to be measured, photos taken (shirts off/sports bra only is optional), act as a counter for another athlete, & complete WOD. You will NOT have to be there for the full 2 hours. You can come anytime during but – first come first serve. WE ARE NOT TAKING WEIGHT. You can weigh yourself on our scale & record it for your own records if you wish but weight will not factor into this challenge at all. Isn’t that cool?!
3. Whole Life Challenge WOD is Saturday from 9:30a – 11:30a. Same rules apply as above: This is for any participant signed up For the WLC. We do require that you sign up online to attend WOD (even if you are not a CFOIB member you can still book into this FREE “class” by clicking here & signing up for the class listed as Whole Life Challenge WOD).
Please note: Be prepared to be measured, photos taken (shirts off/sports bra only is optional), act as a counter for another athlete, & complete WOD. You will NOT have to be there for the full 2 hours. You can come anytime during but – first come first serve. WE ARE NOT TAKING WEIGHT. You can weigh yourself on our scale & record it for your own records if you wish but weight will not factor into this challenge at all. Isn’t that cool?!
4. WLC Workout of the Week (WOW) Boom! Coach Jeff & I have programmed 8 weekly challenges to correspond with each week of the WLC. This portion of the WLC is entirely optional & does not count towards your daily score on WLC.com.
I repeat this portion of the WLC is entirely optional & does not count towards your daily score on WLC.com!!
But, we had such a blast last year doing the OPEN WODS (and we know many of you did, too), so we thought we’d add this in for the fun of it. So, here’s how it’s all gonna go down:
1. Each MONDAY (beginning Monday, Sept 17) we will post a video announcing the WORKOUT OF THE WEEK (WOW). The video will cover everything from the WOW, standards of movement, to how to submit scores from afar (for those friends & family participating from a location other than OIB).
2. You will have all week to complete the WOW, either on your own or during the SATURDAY class at 9am when it will be programmed as the workout of the day.
3. CFOIB athletes will always have a counter to confirm their score & scores will be written on the CFOIB Leadboard (whiteboard behind rowers) & posted to the Saturday Blog Comments Section. Participants from afar will email karen@crossfitoib.com with their weekly score (and a short video of you dong the wod if you’d like- but that’s not mandatory)!
4. All WOW scores must be submitted to me or written on the leader board by 12pm EST on Saturdays.
5. On each following Monday we will draw a prize winner from the lot of participants (based on participation in the previous WOW not based on score) & announce on www.crossfitoib.com. BOOM! Everyone has a chance to win something awesome just by working out- not by being the best!
6. Remember, the WOW is completely optional, does not count towards any daily score & is in no way associated with the WLC site. You can skip a week’s WOW & still participate, you can scale, you can substitute movements based on limitations, or you can opt of completely. Up to you! We just think a weekly workout challenge is gonna be fun, a great way to get us prepared for CrossFit Games Open season, and is just another way to interact with each other as a group.
Any questions, fire back via email or post in our CFOIB Forum so everyone can hear the question & answer!
That’s it for this week’s WLC Announcements. I look forward to seeing each of you this week at the pre-game huddle (where Pam Batchelor promises to share some great recipe ideas!) and during the preliminaries!
WOD: 9.8.12
SPINNING® with Coach K @ 8:45am.
WOD w/ Coach Jeff @ 9am
Don’t forget to sign up!