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

Acid & Base Balance

Ladies [& Gents]: We Can Stop With the Calcium Chews, Already. A article from Mark’s Daily Apple highlights reasons why calcium is not the reason for increased osteoporosis in our older population. These reasons are from results in recently published articles found in the American Journal of Clinical Nutrition and British Journal of Nutrition. If you haven’t noticed all the calcium that people are taking isn’t doing a whole lot to build strong bones. Osteoporosis is not caused by just one thing but in fact their are a multitude of reasons. The two biggest reasons are more likely too much soda, and too little greens. But why does this causes a problem, check out the video below on acid/base balance. The skinny is if you want strong bones; eat your vegetables, exercise regularly, and get some sun (vitamin D) .

[youtube=http://www.youtube.com/watch?v=hpoAtwVyzZI]

WOD: Saturday

  • 100 burpees for time + on the min every min 3 DL @ 80% 1RM

WOD: Monday

WU: 3 rounds

  • 10 lateral burpees
  • 10 squats

WOD: Med Ball work

  • Med Ball Press
  • Med Ball Push Press
  • Med Ball Thruster
  • 1 of MB Press, 1 MB Push Press, 1 MB Thruster, then 2 MB Press, 2 MB Push Press, etc, 3,4,5,6,7,8,9,10
    • Level III: 20/14
    • Level II: 14/10
    • Level I: 10/6

Calcium

Does calcium build strong bones like we’ve all been told? Short answer is…NO. Osteoporosis never is going to be able to be prevented, treated, or cured by making sure that women get their daily requirements of milk. Milk first off is not a very common food in much of the world, Americans and Europeans are it’s biggest drinkers. Which makes the osteoporosis story even more interesting because the two countries that consume the most milk also have the most incidences of osteoporosis. Osteoporosis for that matter is not a common disease in the rest of the world. So it can’t just be that we don’t get enough calcium to make our bones strong, something else must be at play.

  1. Vitamin & Mineral Deficiency – calcium isn’t the only mineral important: magnesium, potassium, phosphorous, vitamin D and many others all play a role. A lot of this is also a result of reason number 2..
  2. We drink too much soda – I’ve said it before, this stuff is just plain BAD for you! The American Journal of Clinical Nutrition found that women drinking one can per day have as much as 5-7% less bone material then those who only drink one can per month. And it will make you fat and cause diabetes…FYI.
  3. The majority of Americans only eat 1-3 servings of vegetable a day. And the British Journal of Nutrition found that women who are post-menopausal who ate 5 servings of vegetables daily resulted in an increased bone mineral density.
  4. This biggest reason for more osteoporosis in America and Europe is due to lack of weight bearing activities. This means lifting heavy things off the ground. We are lazy! Weight bearing activities will not turn women into the next Arnold Classic Spokeswoman. But it will make you stronger and daily tasks of living easier. And most importantly keep your bones strong!

WOD: Deadlift 5-5-5

  • The set must be completed in 20 seconds
  • You may not drop the bar
  • Hands may come off the bar only when weight is on the ground
  • Remember only 20 sec to complete set
  • 4 min rest between sets
css.php