FallOut CrossFit – School of Elite Fitness Tri-cities, WA

November 9, 2011

The Purpose of the Burgener Warm Up

The warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe and specifically trains the second and third pulls of the snatch. Repetition of these sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.
The essence of the Olympic lifts is creating momentum and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk) or racked at the shoulders (in the clean). It is recommended to incorporate the Burgener warm-up into your daily routine regardless of the workout. It is remarkably effective at teaching and reinforcing the basic concepts of performing the Olympic lifts. For The CrossFit Journal highlights each of in a detailed article written by Mike Burgener, Olympic lifting coach.

 

Olympic Lifting WOD

 

Power Snatch 5 x 5 x 5 x 3 x 3

OH Squat 5 x 5 x 5 x 3 x 3

Squat snatch

 

 

WOD

4 rounds

400 m run

15 thrusters

15 pull ups

Introducing the Neiffer 4 Triangle Ranch

FallOut CrossFit, in partnership with the Neiffer 4 Triangle Ranch, is now offering

100% GRASS FED BEEF

 

The Neiffer 4 Triangle Ranch is located in Ione, Oregon.

 

Pricing:

Ground beef $5.50/lb (All packages of ground beef are 1 lb)

Roasts $6.50/lb

Steaks $8.00/lb

 

 Payment methods: 1) Charge to Account, 2) Cash

Please record all purchases on the clipboard hanging above the freezer.

Example: The steak you select is 1.15 lbs, your total price would be $9.20 (1.15 lb x $8.00).

 

There are a number of nutritional differences between the meat of pasture-raised and feedlot-raised animals. To begin with, meat from grass-fed cattle, sheep, and bison is lower in total fat. If the meat is very lean, it can have one third as much fat as a similar cut from a grain-fed animal. In fact, as you can see by the graph below, grass-fed beef can have the same amount of fat as skinless chicken breast, wild deer, or elk.[1] Research shows that lean beef actually lowers your “bad” LDL cholesterol levels.[2]

total fat grams per 3 ounce serving

Data from J. Animal Sci 80(5):1202-11.

Because meat from grass-fed animals is lower in fat than meat from grain-fed animals, it is also lower in calories. (Fat has 9 calories per gram, compared with only 4 calories for protein and carbohydrates. The greater the fat content, the greater the number of calories.) As an example, a 6-ounce steak from a grass-finished steer can have 100 fewer calories than a 6-ounce steak from a grain-fed steer. If you eat a typical amount of beef (66.5 pounds a year), switching to lean grassfed beef will save you 17,733 calories a year—without requiring any willpower or change in your eating habits. If everything else in your diet remains constant, you’ll lose about six pounds a year. If all Americans switched to grassfed meat, our national epidemic of obesity might diminish.

In the past few years, producers of grass-fed beef have been looking for ways to increase the amount of marbling in the meat so that consumers will have a more familiar product. But even these fatter cuts of grass-fed beef are lower in fat and calories than beef from grain-fed cattle.

Extra Omega-3s. Meat from grass-fed animals has two to four times more omega-3 fatty acids than meat from grain- fed animals. Omega-3s are called “good fats” because they play a vital role in every cell and system in your body. For example, of all the fats, they are the most heart-friendly. People who have ample amounts of omega-3s in their diet are less likely to have high blood pressure or an irregular heartbeat. Remarkably, they are 50 percent less likely to suffer a heart attack.[3] Omega-3s are essential for your brain as well. People with a diet rich in omega-3s are less likely to suffer from depression, schizophrenia, attention deficit disorder (hyperactivity), or Alzheimer’s disease.[4]

Another benefit of omega-3s is that they may reduce your risk of cancer. In animal studies, these essential fats have slowed the growth of a wide array of cancers and also kept them from spreading.[5] Although the human research is in its infancy, researchers have shown that omega-3s can slow or even reverse the extreme weight loss that accompanies advanced cancer and also hasten recovery from surgery.[6,7]

Omega-3s are most abundant in seafood and certain nuts and seeds such as flaxseeds and walnuts, but they are also found in animals raised on pasture. The reason is simple. Omega-3s are formed in the chloroplasts of green leaves and algae. Sixty percent of the fatty acids in grass are omega-3s. When cattle are taken off omega-3 rich grass and shipped to a feedlot to be fattened on omega-3 poor grain, they begin losing their store of this beneficial fat. Each day that an animal spends in the feedlot, its supply of omega-3s is diminished.[8] The graph below illustrates this steady decline.

Omega 3s vanish in the feedlot

Data from: J Animal Sci (1993) 71(8):2079-88.

When chickens are housed indoors and deprived of greens, their meat and eggs also become artificially low in omega-3s. Eggs from pastured hens can contain as much as 10 times more omega-3s than eggs from factory hens.[9]

It has been estimated that only 40 percent of Americans consume an adequate supply of omega-3 fatty acids. Twenty percent have blood levels so low that they cannot be detected.[10] Switching to the meat, milk, and dairy products of grass-fed animals is one way to restore this vital nutrient to your diet.

The CLA Bonus. Meat and dairy products from grass-fed ruminants are the richest known source of another type of good fat called “conjugated linoleic acid” or CLA. When ruminants are raised on fresh pasture alone, their products contain from three to five times more CLA than products from animals fed conventional diets.[11] (A steak from the most marbled grass-fed animals will have the most CLA ,as much of the CLA is stored in fat cells.)

CLA may be one of our most potent defenses against cancer. In laboratory animals, a very small percentage of CLA—a mere 0.1 percent of total calories—greatly reduced tumor growth. [12] There is new evidence that CLA may also reduce cancer risk in humans. In a Finnish study, women who had the highest levels of CLA in their diet, had a 60 percent lower risk of breast cancer than those with the lowest levels. Switching from grain-fed to grassfed meat and dairy products places women in this lowest risk category.13 Researcher Tilak Dhiman from Utah State University estimates that you may be able to lower your risk of cancer simply by eating the following grassfed products each day: one glass of whole milk, one ounce of cheese, and one serving of meat. You would have to eat five times that amount of grain-fed meat and dairy products to get the same level of protection.

Vitamin E. In addition to being higher in omega-3s and CLA, meat from grassfed animals is also higher in vitamin E. The graph below shows vitamin E levels in meat from: 1) feedlot cattle, 2) feedlot cattle given high doses of synthetic vitamin E (1,000 IU per day), and 3) cattle raised on fresh pasture with no added supplements. The meat from the pastured cattle is four times higher in vitamin E than the meat from the feedlot cattle and, interestingly, almost twice as high as the meat from the feedlot cattle given vitamin E supplements. [14#] In humans, vitamin E is linked with a lower risk of heart disease and cancer. This potent antioxidant may also have anti-aging properties. Most Americans are deficient in vitamin E.

Grassfed beef four times higher in vitamin E

Data from: Smith, G.C. “Dietary supplementation of vitamin E to cattle to improve shelf life and case life of beef for domestic and international markets.” Colorado State University, Fort Collins, Colorado 80523-1171

 

 

 

November 7, 2011

Partner WOD

 

 

Partner A: hang

Partner B: 50 kettle bell

*switch

Partner A: hang

Partner B: 50 wall balls

*switch

Partner A: hang

Partner B: 50 push ups

*switch

Partner A: hang

Partner B: 50 burpees

*switch

If partner hanging drops, the person doing the ‘work’ must stop and resume when the hanging starts again

 

 

 

 

 

Turkey Trot

GOBBLE, GOBBLE, GOBBLE… IT’S TURKEY TROT TIME

 

Join FallOut CrossFit at the Turkey Trot on Thanksgiving morning!

The Turkey Trot is an annual fundraiser for the Benton-Franklin Chapter of the American Red Cross.  Early Thanksgiving day  thousands of people of all ages join together for a brisk walk or run celebration of family, friendships, good health and community while raising much needed funds for their local Red Cross.

Events include a 5K run and 1 mile walk/run through beautiful Columbia Park in Kennewick, WA.

When: Thursday, November 24, 2011

Time: 8:45 am

Where: Columbia Park

To register for this event and for additional details, visit http://bfredcrossturkeytrot.eventbrite.com/

 

*FallOut CrossFit will not be open on Thanksgiving Day*

 

 

 

 

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