Sept.2

• 10 Front Squat
• 7 Good Morning
• 10 Back Squat

August 30

5 rounds for time:

• 10 squat cleans  135/95 lbs
• 15 GHD sit ups

** sub knee to elbows for ghd

.

FREE Nutrition Seminar THIS THURSDAY 6:30pm.  Email Andrea to RSVP

FirePower SuperKids & TeenFit fall programs begin again next week!  Get signed up online today.  New for this fall, classes are at 5:30pm and will run concurrently with the 5:30pm wod.  TeenFit will be at 6:30pm – no parent class available at that time yet.

Mark your calendars:

• September 10th: Couples Massage Seminar. 1st of 4 events this fall.  This is for relaxation, sports and stress relief…not happy endings.
• September 25th: Euchre Gone Bad!  FirePower’s fundraising Euchre Tourney – no skills required!  Details to come.
• October 15th: Trek or Treat 5k & 10k night time run, plus “The Creepy Mile” for kids.
• October 16th/17th: First Aid/CPR training, hosted by our super paramedic Mike “The Hammer” Hector.  Cost is $85pp.  Sign up to come but space is limited.  Email Andrea if you want to reserve early!
• October 16th: OctoberFest (Kitchener).  Contact George if you want to come!
• October 30th: FirePower 3rd annual Crazy-OutOfControl-OMG, did you see what Shawn & Chris are wearing-Halloween Party.  A NOT TO BE MISSED event!
• November 6th: FireFighter Appreciation Day & Fitness Challenge
• November 21st: Milton Santa Clause Parade – we are submitting a group to walk, burpee, ride, etc in the parade. Kids welcome!
• December 18th: FirePower Christmas Party

A calendar is coming – just had some online issues to sort out.  Stay tuned!  Just book the above dates in your family calendar now!

August 27, 2010

WOD: 5 ROUNDS FOR TIME

ALL @135/95LBS

5 DEADLIFTS

5 HANG POWER CLEANS

5 FRONT SQUATS

5 PUSH PRESSES/JERKS

Do not combine the movements!

This is the WOD I did Thursday at Salt Lake City CrossFit in 100 degree heat!  Thanks to Jason, Tara and their team for the hospitality. I finished in 8:29 (scaled).  Top RX guys time when I left was 8:53.

Mark your calendars for our long overdue Nutrition seminar next Thurs Sept 2nd @ 6:30pm in the Summit Room.  Catch it after the 5:30 wod or before the 7:30pm wod. Email Andrea if you are planning to come.

Starting NEXT Sunday Sept 5 @ 9am, we are holding FREE CrossFit Philosophy seminars for members and the public.  These 30 min sessions will explain WHY CrossFit training makes so much sense.  Having a hard time explaining it to people?  Let us help!  Sign up for an upcoming session. These will run on the first Sunday of each month at 9am.  Following the info session will be a FREE TRIAL WOD lead by Kim and our staff.  All are welcome!

recipe of the day!

CHICKEN IN A POT…..Paleo friendly, and easy too!

http://stephenson.typepad.com/train_with_nellie/2010/04/chicken-in-a-pot-another-easy-meal.html

short and sweet!

FYI….

http://thepaleodiet.blogspot.com/

Use it, live it!

Bri

Hand care

This from Catalyst Athletics.com

Hand Care

Spend enough time on a barbell, and you’ll develop calluses. This is good in the sense that your hands are adapting to the stress and becoming thicker and stronger where necessary. However, some of you find that those calluses can become the cause of problems significant enough to disrupt your training.

A callus rip is inevitable over the long term, but it should by no means be a regular occurrence – frequent callus tears mean frequent training disruptions. It’s tough to make progress when you have to stop doing what you’re doing all the time. The solution? Take care of your hands in a way that will minimize if not eliminate tears and allow you to continue training.

First, don’t shave off your calluses. They’re there for a reason. You want that thick, tough skin. What you don’t want are rough or sharp edges that can hang up on the bar and start a tear. Some people get crazy with the callus shavers and take the skin right down to the weak stuff below. Or worse, they shave them down so much that the area formerly armored is now sensitive to the touch.

I prefer fine-grit sandpaper to any other tool out there (200-220 type stuff). Cut some pieces and fold them into little 2×2″ or so squares and they’ll be a little stiff, but flexible enough to get into the places you need. Smooth out the rough edges before and after workouts and you’ll be fine.

To improve on this, start using a liberal dose of Cornhuskers Lotion every day. Don’t use your girlfriend’s silly body lotion – it won’t do the job. Just rub some into your hands every night when you’re going to bed and pretty soon you’ll have hands like baseball mitts. In fact, you might want to try rubber-banding your hands shut around a barbell-sized chuck of pipe all night to break them in.

Why we do what we do!

I wasn’t sure if I should write this but I think the message is important.  On Saturday night while at work a call came to the station from our Unit Commander, one of our members while off duty had collapsed suddenly at home, was VSA (vital signs absent) when  the ambulance arrived.  He was taken Brampton Civic Hospital and pronounced dead! Massive heart attack!  Folks, he was 44 years old with teen aged kids, and 23 years service.  He was one year older than me!  While I can’t speak to his diet, I can say that he did not exercise!  I do know he was not adverse to the odd helping of beer and chicken wings! He was a great guy, always willing to help the younger officers, was always smiling, not a grouch like me! 

We push people hard here in the gym, we  train athletes, moms, dads, CEO’s, kids!  Sure we want the hockey guys to make their next try out, we want you  to lose that last 5 pounds, we want you to hit a new PR in Cindy!  Why? LIFE!  If you don’t exercise, EAT RIGHT, and by that I mean lose the “North American Food Pyramid” crap!!  Start looking at Paleo or zone, but I have to tell you that Paleo works, and it will change you from the inside out.   I suffer with aches every damn day, but I suck it up, push myself because I want to meet my grandchildren!

Get to work!

Bri

The Top 5 Super Foods

Nourishing yourself doesn’t have to drain your bank account, and some of the most common (and cheapest) foods are just as beneficial for you as the fad “super foods” that are heavily marketed. In light of all the confusion about what we eat, I have compiled a list of the top 5 healthiest foods that I think everyone should routinely include in their diet. All of them are filled with health-promoting nutrients, and in a lot of cases, can even be viewed as cheap natural medicine. I invite you to try each of these over the next little while in order to experience what these superfoods can do for you.

Super Food #1: Kale
I could write an entire book about the health benefits of kale (and looking at the length of this blog, I almost have!). In my opinion, it is one of the most nutritious vegetables available, yet most people have never heard of, nor laid eyes on, this leafy green. There are so many varieties of kale, from curly to ornamental, to even “dinosaur” kale! Each variety differs slightly in colour (green, white, blue-green, and purple), as well as in taste (spicy and bitter to more mellow and sweet).

As a part of the Brassica or cabbage family of vegetables, it contains anti-cancer compounds called glucosinolates and methyl cysteine sulfoxides. Studies have shown that the specific glucosinolates that are contained in kale appear to reduce the risk of many different cancers, including breast, ovarian, and colon cancer. Kale is also a healthy food to support detoxification of the body. More specifically, consumption of kale has been found to up-regulate enzymes within the liver which neutralize cancer-causing substances, as well as alter gene expression to increase the body’s overall number of detoxifying enzymes. Furthermore, kale contains a considerable amount of dietary fiber to support regular elimination, as well as three times more calcium than phosphorus to help support strong healthy bones.

This leafy green can easily be incorporated into your diet in many ways: You can add some raw chopped kale to your salads to add a spicy punch, or you can lightly steam kale and add a tablespoon of organic butter for a delicious side dish to any dinner. You can puree cooked kale and add it to almost any fall or winter soup. You can blend it into a morning smoothie, or even juice it with other fruits and vegetables for a mineral-rich drink. It tastes particularly delicious when steamed and accompanied by a handful of walnuts (see the benefits of walnuts below).

Super Food #2: Flax Seeds
This super food is one which I learned about years ago from a member of my family (who insisted on adding ground flax to almost everything she ate!), and one which I incorporate into my own diet almost every day. Flax seeds have a long history, as they were originally cultivated in Mesopotamia, and have been recorded to be utilized as a food as far back as Ancient Greece.

This golden-brown seed is one of the richest sources of the omega-3 fatty acid, alpha-linolenic acid (ALA). It is the high ALA content of flax seeds which makes it a super food for anyone looking to support the health of their cardiovascular system. More specifically, regular consumption of flax can help to reduce total cholesterol levels, LDL or “bad” cholesterol levels, as well as blood triglyceride levels. Furthermore, the high ALA content of flax seeds also makes it an excellent “anti-inflammatory” food, with studies showing that it can help to reduce the inflammation involved in arthritis.

Flax seeds also contain phytoestrogens, which can work in the body to balance hormone levels, making them a staple for anyone who is suffering from the hot flashes, mood swings, and irritability associated with menopause. Some research has also indicated that regular flax seed consumption may also be a promising natural medicine for those suffering from depression and memory problems. These nutrient-rich seeds also contain a good ratio of insoluble to soluble fiber which can help relieve constipation naturally, and promote regular daily bowel movements. Ground flax seeds can be used in smoothies and shakes, and can also be added as a healthy addition to any baked good. You can also use ground flax seeds as well as flax oil in salad dressings, which will give your salad a warm, slightly nutty taste. One thing to remember however: Flax seeds, particularly once ground, should be stored for in your refrigerator or freezer to prevent them from going rancid. Flax seed oil should never be exposed to heat, and should be purchased in a dark bottle which light cannot pass through.

Super Food #3. Sea Vegetables
You’re asking yourself, “What the heck are sea vegetables?”. Essentially, they are vegetables that grow in the sea, often known as seaweeds.  There is such a wide variety of sea vegetables to choose from, usually categorized by colour, each with a distinctive texture and taste. Some particularly delicious seaweeds are the brown variety (Kelp, Kombu, Wakame), and the red variety (Nori, Dulse). Sea vegetables are a rich source of minerals, such as calcium and magnesium, important for both bone and cardiovascular health.

Even more importantly, they are a great source of the important mineral iodine, with a half of a cup providing almost 300% of our daily requirement. Dietary iodine sources can be useful for supporting the health of our thyroid (and therefore promote a healthy metabolism), and can be medicinal for anyone suffering from hypothyroidism. However, I consider sea vegetables a super food mostly because they contain high amounts of lignans, phytonutrients which can help reduce the development of breast cancer in post-menopausal women, and fucans, a carbohydrate-like compound which can reduce inflammation in the body.

Sea vegetables can easily be worked into your meals without you even knowing it! You can buy them in their dried form, grind them up, and sprinkle them on your food as an alternative to table salt. Nori seaweed can be purchased in dried sheets which can be made into delicious California rolls, using your favorite vegetables and brown rice. They are also delicious chopped up and tossed onto a salad or into a warming winter soup. You can also use Kombu when you are cooking dried beans to make the beans easier to digest (and to remove their gassy side effects!). Use 5 or 6 inches of Kombu for every 1 cup of dried beans in order to see results.

Super Food #4. Quinoa
This ancient grain is gaining popularity among vegetarians and vegans these days, as it is considered a complete protein, containing all of the essential amino acids. Quinoa is actually a seed that was a staple for the Incas, who held it in high esteem for the stamina it provided warriors. This seed doesn’t contain gluten or wheat, therefore it is a great alternative for those with either wheat or gluten intolerances. I consider quinoa a super food not only because of it’s amino acid profile, but also because it is a rich source of alkaline minerals, such as magnesium and calcium. In fact, quinoa contains a ratio of magnesium to calcium of about three to one, making it easier for you to absorb these important minerals, and therefore helping you to create and maintain strong bones.

Quinoa is typically boiled in water or broth, and can be a fantastic addition to any meal. I enjoy quinoa regularly, adding a dash of cinnamon and some natural seeds and nuts for a lovely (and filling!) breakfast. It tastes great in soups and stews, and can be eaten cold accompanied with other fresh veggies and chopped olives for a delicious summer salad. Raw quinoa can even be sprouted and eaten as a crunchy snack, rich in live enzymes.

Super Food #5: Avocados
This rich, buttery, and heart-healthy fruit (yes, I said fruit….) is native to South America, and is such a beautiful food in terms of nutrients that it can be eaten by itself as a meal. Avocados are about twenty percent fat, but these fats are mostly monounsaturated, beneficial for reducing LDL cholesterol and total cholesterol levels. These lovely green morsels contain large amounts of potassium and folate, both of which are important nutrients to support a healthy cardiovascular system as well. Aside from these health benefits, avocados also contain a large amount of glutathione, an antioxidant which protects your cells from being damaged from free radicals (the “bad guys” in terms of disease).

You can prepare avocados in many ways. I often cut avocados in half, remove the pit, and eat them with a spoon for lunch. They are also delicious as a topping for your favorite salads, in dips, and on top of black bean soup.

.

Well, there they are, the top 5 super foods to include in your diet regularly, in my opinion. Try them, enjoy them, treasure them. With all of this being said, keep in mind that all unprocessed foods contain nutrients, in varying amounts, that are beneficial for your health. A local organic apple can be just as nutritious as any of the 5 foods above. I challenge you to include more natural, whole foods in your diet this week, and start to stay away from “foods” that come in a box with ingredient lists which contain numerous multi-syllable words that you can barely pronounce. If you do so, I guarantee that you’ll begin to discover many more fruits, vegetables, grains, nuts and seeds which can do super things for you too!

Source: www.healthygirl.ca

Author: Heather Bucciachio, founder of Naturally Nourishing

Defining People…Defining Moments: Jay & Tammy’s Story

Tammy & Jay’s Lifestyle Change.  How putting a little FirePower into your life can make a BIG difference!

Jay and I joined FirePower Training in October and cannot believe how becoming members of FirePower can change you both mentally and physically. I just had our second son 6 months ago and was trying to work off the excess baby weight I put on (80 lbs of it) and over the summer with Jay’s busy schedule he was slowly adding the pounds.

He decided to check out the facilities one day and asked how many classes in a day you could do.  George replied I don’t think that your body will be able to do more than one.  We both decided to try out a week of the beginners class and have never been in so much pain, I think child birth was easier. After that week we were addicted.

.

In only a few short months I have noticed such a big difference in Jay. In the 16 years that we have been together he has never looked better. We would like to thank the trainers for always being there to guide us and of course, yell at us when we need it. Actually, the real reason was we were having nightmares of George yelling at us when we got back for being out of shape in only a week.

It has become a lifestyle change for us,  when we were on vacation we continued to keep up with our workouts everyday, using dumbbells to do kettle swings, workout benches to do box jumps.

We have not changed how we eat, what we have changed is making sure we get to workout at least 5 times a week. It has become such an addiction that we try to find someone to watch both the kids so we can go at the same time or we will do a switch off. Even on days when we are so tired we make it in and we feel awesome after the workout. Each day is a challenge, but each day we get stronger.

.

I have attached pics of us…Jay at a size 42 and now a 34/36….me at a size 12/14 and now a 5/6.

Tammy

Fat or Fiction: Changing the ratio of Omega 3 & 6

Fat is probably the most misunderstood component of the human diet. The acquisition of scientific terminology as marketing jargon has certainly increased this misunderstanding. Most consumers are now aware of terms such as omega-3 and omega-6, and essential fatty acids, and know that there are such things as good fats and bad fats. Unfortunately this does not mean that people are making wiser food choices.

A product endorsed by the heart foundation, for example, such are margarine, may be touted as being a source of omega-3, yet this product also contains trans fatty acids, which science has shown contribute to cardiovascular disease. This is a perfect example of a so-called ‘good fat’ turning renegade when subjected to industrialization and refinement.

A consensus is emerging among researchers that our bodies are designed to function using a whole food pre-agricultural diet high in long chain polyunsaturated fatty acids. Long chain polyunsaturated fatty acids are found in cold-water deep-sea fish such as salmon and tuna. Omega-3 fatty acids are also found in flax seeds, walnuts and dark green vegetables. The science that supports the use of omega-3 fats as health promoting agents also makes the important distinction: that the quality of these fats effects their function, as does the ratio to other fats in the diet such as omega-6 and the arachidonic acid derived from saturated fat.

Quality: the changing ratio of Omega-6 and Omega-3

Omega-6 and Omega-9 are polyunsaturated fatty acids (PUFA). PUFA’s are sometimes called essential fatty acids because they cannot be synthesized by the body and must be provided through the diet. Generally, our diets contain far too little omega-3 and an excess of omega-6 fat. Experts looking at the dietary ratio of omega-6 to omega-3 fatty acids suggest that in early human history the ratio was about 1-4:1. Currently most Australians eat a dietary ratio that is around 20-50:1. The optimum ratio is most likely closer to the original ratio of 1-4:1. For most of us, this means not only increasing our omega-3 intake, but also greatly reducing the omega-6 fatty acids we consume.

We should also bear in mind that the ratio of omega-3 to omega-6 in these foods has changed with the use of factory farming techniques and growth enhancement practices in agribusiness. Researchers at the Weston Price Foundation have observed that organic eggs from hens allowed to feed on insects and green plants can contain omega-6 and omega-3 in the beneficial ratio of 1:1, but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.

Why You’ll Never See Obese Fish: Marine oil for weight control

When we significantly reduce the omega-6 fatty acids in the diet and increase the Omega-3’s from marine oils, the metabolic rate is increased. Marine oils also reduce the insulin response to oral glucose. This means that the body utilises the energy from carbohydrates more efficiently, without storing it as fat.

Essential Fatty Acids (EFA’s): A safer aspirin

The increased omega-6/omega-3 ratio in our diet most likely contributes to an increased incidence of cardiovascular disease and inflammatory disorders. If we correct this ratio and increase our intake of high quality omega-3 inflammation is reduced, as is the incidence of cardiovascular disease. Omega 3 fatty acids modulate prostaglandin metabolism. Put simply: the omega-3 fatty acids available in deep sea coldwater fish such as salmon, mackerel, sardines and tuna have an anti-inflammatory action similar to aspirin. When aspirin and other non-steroidal anti-inflammatory medications (NSAIDS) are used frequently to treat conditions such as arthritis, they can have serious long-term side effects. The omega-3’s in marine oil, on the other hand have an excellent safety profile. Scientists have also recently discovered a key anti-inflammatory fat in the human body, which they have named Resolvins. Resolvins are made from omega-3 fatty acids.

Fat: Brain food

Apart from water, the human brain is composed of 60% fat (lipid). Lipid is a general term for fatty biochemicals such as phospholipids, triglycerides, ceramides and free fatty acids. Unlike other body membranes, neurons (brain cells) contain a very high percentage of polyunsaturated fatty acids. These are required for important functions such as signal transfer and data processing. The brain needs dietary fats (saturated and unsaturated) to function correctly. There is now very good evidence to link conditions such as ADHD, dyslexia, senile dementia, clinical depression, bipolar disorder and schizophrenia with a deficiency of long chain PUFA in modern diets. The best sources are from cold-water deep-sea fish.

.

• Source: www.foodmatters.tv
• By Professor Ian Brighthope

Next Page »