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

From the Blog


Jonathan Stewart pointed out once that humans are the only species that drinks an excrement from another species. Well when you put it like that it doesn’t sound so appealing. I read a great post by Albany CrossFit, “Some Different Thought on Milk…” I like the approach to this, insulin isn’t the enemy. In fact if you plan on recovery quickly from your CrossFit workouts you’d better be using insulin to your advantage and refilling your cells with the nutrients they are craving since you just zapped them for energy. This is why Robb Wolf recommends eating 50% of your days carbs after your WOD, and every coach should tell you to refuel after a workout as soon as your stomach can handle food, 30 min post workout is an optimal time, but if you can sooner, do. Milk gets a bad rap because of the insulin response that it elicits, and it’s a large one. But that is to be expected since it’s purpose is to spur growth. Milk has some other issues as far as increasing rates of cancer, but many people can’t handle it for other reasons such as sinus problems, & lactose intolerance, etc. The article cites studies that looked at the insulin responses or both skim and full fat milk, both showing high insulin response similar to that of white bread (white bread still contains Alloxan, used to bleach the flour, that’s toxic to the pancrease). Also found that skim milk in children can induce hyperinsulinemia and insulin resistance in just 1 week! While other milk products like cream and butter do not cause this insulin response. The reason being that it is caused by the proteins in milk, and especially the amino acids leucine, valine, lysine, and isoleucine, all of which are essential amino acids. Which means you must get them from your diet. Cream and butter are mostly made of the fats from the milk and lack any protein. While full fat milk does have an large insulin response it has also been shown to likely promote better glucose tolerance, better weight control, and more resistance to chronic diseases like diabetes and heart disease.  So while for most I don’t recommend milk in the diet, I myself drink it only during lifting cycles, it should be used sparingly. If you want to put on mass, milk is good a option and will increase your bodies ability to store nutrients where you want too. But if you not in the business of storing nutrients and would much rather use up some of your own stores I don’t recommend drinking milk. If you must please do so with grass fed cows, and preferably raw milk. Try it once and you wont go back to pasteurized dairy I promise you. While whole milk is thick like melted ice cream without the sugar, raw milk contains all the same stuff but doesn’t separate and cream like whole does. Not to mention it has all the good things like antibodies that pasteurizing takes away. But, at the end of the day do what makes you feel good, if that includes milk than have at it, but if you don’t get the results you want then consider giving milk a break and reevaluate. Milk most definitely is a food, made mostly to nourish us to grow while we are young. But can also be useful when trying to illicit a certain response or devious when trying to lose some weight. What have been your experiences with milk? Good, bad or indifferent?

Some Tips on Dairy if you must! – From Albany Crossfit

  • Go fermented. Stick to full-fat yogurt, kefir, and cheese.
  • Go heavy. Stick to butter, cream, and half-and-half.
  • Go pastured. Find a source of pastured dairy. (also at Yokes)
  • Go Raw! (good source for raw milk – Yokes in West Richland, Pure Eire Dairy, from Walla Walla, Wa)

WOD: Thursday (Day #2 of Guest Days)

WU: 3 rounds: 400m run & 30 squats

WOD: Each partner must complete each movement before moving on to next one. Partner not working will be holding barbell/plate over head. Cannot count reps unless partners weight is up OH

  1. 30 Medball Cleans III: 20/14 II: 14/10 I: 10/6
  2. 30 Squats
  3. 30 V-ups
  4. 30 Wall Balls III: 20/14 II: 14/10 I: 10/6
  5. 30 Burpees

III: 95/65 II: 65/35 I: 45/25 (overhead weights)

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