KJ and Donnie ripping through some thrusters together!

Do you ever get joint pain?  After spending a few days back on the jiujitsu mat, my joints have been on fire as of late.  Here’s a list of few natural remedies and supplements that we can take daily or when our training is particularly heavy to help combat inflamation:

Omega 3 Fatty Acids – Fish is your key source of two key omega-3 fatty acids – eicosapentaenoic (EPA) and docosahexaenoic (DHA). These are major anti-inflammatories. EPA and DHA are essential building blocks for the body’s anti-inflammatory prostaglandins (e.g., prostaglandin E1) and for turning off Cox-2 and the body’s pro-inflammatory cytokines (IL-1, IL-6, and TNFa). In addition, omega-3 fatty acids block the activity of an enzyme that breaks down joint cartilage. Mackerel, salmon, trout, sardines and tuna are good sources of these fatty acids.

Curcuimin – Curcumin is the active ingredient of the Indian spice turmeric. Over the last few decades hundreds of small scale studies have proven scientifically what Indian people have known for centuries; that curcumin has the ability to halt or prevent certain types of cancer, stop inflammation, improve cardiovascular health, prevent cataracts and kill or inhibit the toxic effects of certain microbes including fungi and dangerous parasites.
(Arora RB, Basu N, Kapoor V, Jain AP. Anti-inflammatory studies on Curcuma- longa (turmeric). Ind J Med Res 1971 Aug;59(8):1289-95).

Green Tea – Researchers at Case Western Reserve University, Cleveland, recently reported that the antioxidant polyphenols in green tea had anti-inflammatory properties by inhibiting Cox-2 and TNFa. Genistein inhibits prostaglandin E2 and Cox-2, and quercetin inhibits the activity of inflammation-promoting “adhesion” molecules. It’s likely that Pycnogenol, grape seed extract, and other flavonoids work through similar mechanisms.
(School of Public Health, University of California, Los Angeles
American Journal of Clinical Nutrition, Vol. 80, No. 6, 1558-1564, December 2004).

Ginger – The popular herb ginger contains over 500 different compounds, many of which have anti-inflammatory properties. Suppression of inflammation is attributed to suppression of pro-inflammatory cytokines and chemokines produced by synoviocytes, chondrocytes, and leukocytes. Ginger suppresses prostaglandin synthesis through inhibition of cyclooxygenase-1 and cyclooxygenase-2. A ginger extract (EV.EXT.77) derived from Zingiber officinale and Alpina galanga inhibits the induction of several genes involved in the inflammatory response. (Setty AR, Sigal LH. Semin. Arthritis Rheum. 2005 Jun;34(6):773-84.

Vitamin C – Vitamin C has long been recognized for its anti-inflammatory properties. In a study published in the March, 2006 American Journal of Clinical Nutrition, High blood levels of Vitamin C reduced signs of inflammation by 45 percent. The study was conducted at a London university and involved over 3200 men between 60 and 69. Researchers looked at C-reactive protein and t-PA, both markers for inflammation levels in the body. High blood levels of Vitamin C were also predictive of lower risk of blood clots, as indicated by factors such as blood viscosity. (American Journal of Clinical Nutrition (Vol. 83, pp. 567-574), 

Today’s Workout:
1-1-1-1-1-1 Power Snatch

Followed by 3 Rounds for time of:
30 Air Squats
30 Push ups

Thanks for dropping in to train with us Edgar!

When Roger Bannister broke the 4-minute mile mark, he was the first to do so in history!  That’s a lot of people trying to run a mile under 4 minutes and failing.  Sports writers and coaches had deemed the feat to literally be “impossible” – stating that the human body was incapable of reaching and sustaining that level of speed.  Well, Roger Bannister broke that age old record on May 6, 1954 and low and behold, a mere 46 days later someone else did it as well.  As a matter of fact, in the next 2 years, 37 people went sub 4-minutes on their mile runs.  Coincidence? I don’t think so. What we deem as possible vs. impossible is usually just a combination of what we’ve seen others do and what we believe we’re capable of ourselves. Take a moment and think of something that you once thought was impossible but you now can do.  Post to comments.

“We would accomplish many more things if we did not think of them as impossible.”
- Vince Lombardi

Today’s Workout:
“G.I. Jane”
100 Burpee Pull-ups for time

Chris, Jeff, Su and K-ron!

Do you find it difficult to explain exactly what CrossFit is?  After doing this for years, I still do!  Some days I think I’ve got it down, I throw in a reference about the movie 300, the SEALS using our methods and something about constantly varied, functional movements performed at high intensity – and then I usually just wait for the inevitable look of confusion!  On Saturday, Sept. 19TH we are holding our first “Bring a Friend Day” here at CPC.  Feel free to bring your friends, co-workers, or family members in for a free workout and the best way to understand CrossFit – experiencing it firsthand!  Post to comments any particular workout that you’d like to see that day.  Maybe a “Heavy Fran”?!

Today’s Workout:
3-3-2-2-1-1-1 Shoulder Press
Followed by 4 x 100 M Sprints.

The Claw = the personification of Show Up, Don't Quit!!

Another interesting quote that I’m going to borrow from Coach with regards to the benefit of doing CrossFit is “learning not to quit”.  This past week we did Murph, definitely one of the longest workouts in CrossFit – and I’d be willing to be that a few of us wanted nothing more than for the whole thing to be over with at roughly the 12^th push – up!  However, everyone did make it through and no one did it in less than 32 minutes and some of us took close to an hour.  That’s a long time to be grinding through rep after rep.  If there’s one thing that I know for a fact that CrossFit will teach you, it’s definitely that quitting isn’t an option.  Take this notion and carry it with you out into the world – if you can do Murph, you can do anything.  Congrats again to everyone that showed up and didn’t quit, we’re proud of you. 

Today’s Workout:
“Deck of Death”
As a group, go through an entire deck of cards performing the number of reps per the number on the card.  Face cards are all worth 10 reps.

Hearts = burpees
Clubs = box jumps
Spades = pull ups
Diamonds = sit ups
Jokers = 400 M Run

CrossFit = part mental, part physical, part emotional, part pure savagery.

In this month’s CF Journal, Coach is spends some time talking some of the intangible benefits of doing CrossFit.  When referring to the CF Kids program, he says that more important than the physiological understanding of the movements is “the moral and character education and conditioning” that’s happening.  I agree with this sentiment completely and believe that it’s also happening in all CrossFit classes worldwide, not just with the youngsters.  Have you found that doing CrossFit has affected you outside of the gym in this manner?  Do you find it easier to stand up for yourself, to ask for advancement at work or to stand by your word in difficult situations?  We’d love to hear it.

Today’s Workout:
100 Overhead Squats for Time.
Men – #95
Women – #65

Kate using great form for her first ever Front Squats!

So now that you know how to construct a Zone meal, let’s here from people on what actually tastes good in these combinations.  I invite all of you that are currently Zoning or have Zoned in the past to post your favorite Zone meals down below in the comments section.  Please indicate how many blocks each meal is and if any of the aspects are more or less than the blocks indicated (ie 3X fat or something along those lines).  Let’s hear em!

Today’s Workout:
1200 M Run
50 DB Thrusters
800 M Run
35 DB Thrusters
400 M Run
20 DB Thrusters

Migs preparing for coming of the living dead.

So how do we balance the three aspects of the Zone – the carbs, fat and protein?  We break it down into “blocks” to make the ratio easier to work with. A block is a unit of measure used to simplify the process of making balanced meals. 7 grams of protein = 1block of protein.  9 grams of carbohydrate = 1 block of carbohydrate.  1.5 grams of fat = 1 block of fat (There is an assumption that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.)  When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40 % carbohydrate, 30 % protein and 30% fat.  Therefore a 4-block meal is 4 blocks of protein (49 grams), 4 block of carbs (36 grams) and 4 blocks of fat (6 grams).  The CrossFit Journal #21 or any Zone Diet book will break down what a block is in more simple terms – such as, 1 ounce of cooked chicken breast = 1 block or protein.  So for your 4-block meal, 4 ounces of chicken will cover your protein.  2 cups of broccoli = 1 block of carbs, so 8 cups of broccoli (and you thought you might go hungry) covers the carbs in your 4-block meal.  3 delicious almonds = 1 block of fat, so top off the meal with 12 almonds and you have a 4 block meal of chicken, broccoli and almonds! 

Today’s Workout:
4 rounds for Time:
15 Deadlifts (bodyweight)
10 Ring Dips
400 M Run

Fielding and the crew working through Grace.

Most CrossFitters have heard of the Zone diet – or “Zoning”.  What most people don’t know is why CF is so big on having us use the Zone as our primary diet.  For the next few days I’m going to be talking more about the Zone and why it’s important to us and give a few examples of some meals that CrossFit Pacific Coaster’s eat while on it.  The Zone Diet is all about balancing your hormones within a specific range, to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. It can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates.  With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the diet – insulin, glucagon and eicosanoids.  What are the three major hormones?

Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation.
Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.
Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.
When these hormones stay balanced throughout the day, our physical and mental energy stay balanced as well – meaning no more huge post sugar energy rush and the inevitable crash that follows.  More to come… 

Today’s Workout:
AMRAP 20 Min
20 KB Swings
16 Jump Lunges

Faith on loan from CFV, showing us how it's done!

Congratulations to everyone on coming out and giving their best effort this weekend on our Fran challenge.  As you all now know, this is one hell of a workout – short, hard and to the point.  For the next 8 weeks we’re going to be continuing our normal training, however, there’s nothing stopping any of you from working on any or all of the aspects that make Fran as hard as it is when you get into the gym before class, or even after class.  The finals will be here before you know it, so train hard! 

Today’s Workout:
“Murph” – For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Kjersti and Su doing some post workout addition.

Being a giant CrossFit geek, I like to start my day by reading some of the other blogs written by other CF Affiliates.  Recently there was a passionate discourse on a site regarding the intensity and variety of their workouts.  This got me thinking to a conversation that I had with the great Cill Adams, one of the early Santa Cruz crew and also one of my favorite coaches in the whole wide world.  Cill told me that often times Coach Glassman would simply talk to his athletes if they’d worked out for 3 or 4 days in a row.  That was their WOD – to sit there and listen.  As hard as we push and as challenging as the workouts often are here, there is a tremendous amount that can be learned on days when you don’t end up crawling out the door.  Mark your daily success not on how beat up you feel at the end – but how much you’ve learned that day. Be it about technique, the mental or emotional approach to a workout, breathing patterns, hand position, body position, anything at all.  Every workout is an opportunity to learn something new about fitness or more importantly about yourself and your approach to your own fitness.  Learning = almost as awesome as deadlifts.  Fact. 

Today’s Workout:
3-3-3-3-3 Front Squats
Followed by 1 round of max Pull-ups