FitZone

WOD

"Dbl Tap" Barbell Squat 10

"Fast Paced" Walking Lunges w/ DB

Jump Squats 30

Alternating KB Swing 8/8

Jump rope 200 singles or 400M row

ABS

Fire Hydrant 20/20

Ball Pull-in 15

Hip Adduction Leg Lifts (30 sec per leg)

Donkey Kicks 15/15

Mountain Climbers 30

ABWERKZ 60

WOD

21-15-9-15-21 reps of:

Deadlift 185/95#

Overhead squat 95/65#

Mtn Climbers per leg

ABWERKZ Tuesday 70

5 Rounds of Helen

"5 Round Helen"

Five rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

ABWERKZ Monday 80 Reps

WOD

3rds

Front Squat 15

Jump Squats 25

Quad Ext. (manual) 30 sec

Step ups 10/10

Wall Sit 45 sec

3rds

Reverse Lunges 15/15

Ball Pull-in 15

KB Swings 15

Standing Calf (Heel) Raises 10-10-10

*Group ABS*

ABWERKZ 40

WOD

3rds

Bent Over Row (55/95) 12

Jump Pull-Up (Partials) 45 secs

One Arm Row (40/20)12/12

Mountain Climbers/Box Jumps 30/20

2rds

One Arm DB Pickup on Rings (30/15) 10/10

KB Punch 30 secs

Iso DB Curl (20/10) 10/10/10

Row/Curl Combo 350m / Dbl/Unders 40

ABWERKZ 50

WOD

3 Rds

Hang Clean (95/55) 12

Ring Dips/ Jump Dips 15/50

Renegade Row (25/12)

1 Lap

[ABS]

2 Rds

Side Lunges *Distance*

Hammer Curl & Press Combo 12

Plank Series

500M row or Dbl/Unders 30

[ABS]

*Bonus Set*

ABWERKZ 60

The Grain Manifesto

whole9life.com/2010/03/the-grain-manifesto/

The Grain Manifesto

We’re continuing our “manifesto” series (refer back to dairy and peanuts for earlier offerings) with the one topic most likely to spur controversy – grains. Our Whole30 program doesn’t include grains of any kind – no breads, cereals, pasta, rice, not even fake grains like quinoa or gluten-free substitutes. We’re about to tell you why. (Note, we are well aware that this information may run counter to everything you’ve ever been told by your parents, doctors, personal trainers, government agencies and TV advertisements. For that, however, we make no apologies… because all the people who have been selling you Whole Grains for Health all these years have been just. Plain. Wrong. We understand if this makes you kind of angry. It makes us angry too.. but that’s a topic for another post.)

Why We Don’t Eat Grains

A. Grains provoke an inflammatory response in the gut

Lectins are specialized proteins found in many plants and foods, but are found in high concentration in grains (particularly wheat), legumes (particularly soy), and dairy. The most commonly referenced grain lectin is called “gluten”, but there are many others which are found even in pseudo-grains like quinoa. Lectins serve many biological functions in animals, but foods with high concentrations of lectins are harmful even if consumed in moderate amounts.

Lectins are hardy proteins that do not break down easily, and are resistant to stomach acid and digestive enzymes. They migrate through your digestive tract largely intact, and disrupt the intestinal membrane, damaging cells and initiating a cascade of events leading to eventual cell death. (Translation: lectins destroy the cells that line your intestines, leading to small “microperforations” or tiny holes in your intestinal lining.) These holes allow intact or nearly intact proteins, bacteria and other foreign substances to cross into the bloodstream – where they do not belong. As the immune system notices foreign substances in the body, it responds and attacks. The immune response can manifest in an unlimited number of conditions (not just in the digestive tract!) commonly referred to as “auto-immune” in nature.

It’s important to note that these cautions are not just critical for those with a diagnosed Celiac condition. These negative downstream effects happen to everyone who eats grains, to various degrees.

B. Grains spike insulin levels

Grains pack a whopping amount of carbohydrates in a very small package. As most grains are also heavily processed (yes, even whole grains) they are broken down into blood sugar (glucose) in your body very quickly. A high amount of ingested carbohydrate broken down very fast leads to a spike in blood sugar. The body, demanding homeostasis, then releases a massive dose of a hormone called insulin to pull blood sugar levels back down. This is often referred to as an “insulin spike”.

When too much blood sugar is present in the system, your body quickly runs out of places to store it as useful energy, and will store any excess as body fat. In addition, when too much insulin is present in the system, the cells in your body become desensitized to the hormonal “message” insulin is trying to send. Since the message isn’t getting through, your pancreas is prompted to release even more insulin when your body doesn’t need it. Finally, chronically high insulin levels lead to a condition in which your body has trouble releasing the energy already stored in your cells. This is a bad place to be. If (via a diet high in carbohydrates) this pattern continues, insulin levels continue to rise, fat stores continue to grow and the body becomes completely incapable of responding to its own directions.

C. Grains have an acidifying effect on the body

A net acid-producing diet promotes bone de-mineralization (i.e. osteopenia and osteoporosis), and systemic inflammation. Grains are one of the highest acid-producing food groups. By replacing grains and grain-containing processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance (and a more positive calcium balance). Recent research out of Tufts University has also shown that a more alkaline diet preserves muscle mass. We like muscle mass.

D. Grains are “empty calories”

All grains – things like oatmeal, pasta, breads and cereals – have two things in common. They are calorically dense, and nutritionally meager. A small portion of grains packs a whopping amount of calories, almost all in the form of carbohydrates. All those calories, however, contain a miserly amount of vitamins, minerals and phytonutrients (also called phytochemicals). Compare the calories, carbohydrates and vitamin profile of two large slices of whole grain bread (100 grams) to one cup of chopped, cooked broccoli (184 grams – nearly twice the volume). (Nutritional stats from NutritionData.com)

Note that we’re not saying there is nothing good to be found in grains. They do contain vitamins and minerals in various proportions and amounts. But the serious down sides of grains far outweigh any potential health benefits. Bottom line – there is NOTHING found in grains that you can’t get from a better source with NO down sides (like vegetables, fruits, nuts and seeds).

WOD

3 rds

Ring Press/Ring Dip Combo 15/15

Push Press (95/55) 15

Bench Dip/Jump Dip Combo 15/40

Laying DB Ext (20/12) 15

Standing Front DB Shoulder Raise (20/15) 15

#Mountain Climbers 30 secs

# Jumping Jacks 40

#Jump Rope 200 singles

2 rds

Farmer Walk *Distance*

Spiderman Crawl *Distance*

Plate Swings (35/20) 8/8

Belly Touches 20/20

# Mountain Climbers 30 sec

#Jumping Jacks 30 sec

#Jump Rope 200 singles

ABWERKZ

Tabata Leg Press-Improving Running Speed and Endurance

WOD

4 Rds

10 Burpees

10 Power Cleans (95/55)

25 Dbl/Unders

10 KTE

10 Deadlifts

*ABS (listen to command)