Mobility WOD

“Max Effort Thursday”
3min of max rep Double Unders
3min of max rep Situps
3min of max rep Lunges
3min of max rep Hang Snatch (75lb./55 lb.)
Run 1 mile

Post reps and run time to comments.

To all who have served and continue to serve our great country, THANK YOU. Happy Veteran’s Day!


From the desk of Ryan Shupe….Instantly Improve Your Health And Fitness By Eliminating This One Common ‘Food’

In your kitchen right now lies one ‘food’ that can be wreaking havoc on your waistline and health. It’s practically guaranteed you have this in your refrigerator and cupboards now as you read this. And multiple studies have shown this one ‘food’ can be a cause of poor health and weight gain. It literally is in practically everything.

What is it?

High-fructose corn syrup (HFCS for short.)

Manufacturers use HFCS in everything — including bread, sodas, soft drinks, juices, “health” bars, candy, salad dressings, jam, ketchup — even beer! The reason is that’s its cheaper to produce than real cane sugar. Plus it’s easier to transport. You already know sugar isn’t good for you or your fat loss efforts. But HFCS takes things to a whole new level. Mainly because its hidden in foods you think DON’T have sugar.

As you already know, eating sugary foods spikes your insulin levels. Constantly elevated insulin leads to things like obesity, heart disease and diabetes. But the sugar in HFCS isn’t the only reason you want to stay away from it. It can directly affect your health. For example, HFCS is bad on your liver. In one study published in the Proceedings of the Society of Experimental Biology and Medicine, rats were given HFCS in their diets. The result? The rats developed livers similar to those of raging alcoholics! In short, HFCS caused the rats to show signs of cirrhosis of the liver.

Bottom line: Whether your goal is health, fitness, a better body or all of the above, you’ll want to avoid HFCS at all costs.

Here’s a few starting points:
*Check the label. No matter what you buy at the grocery store, make sure you check the label. If it indeed contains high-fructose corn syrup, it will be in there (probably towards the end).

*Avoid “low-fat” foods. Surprisingly, most health and low-fat foods are laden with HFCS. This is because since they’ve removed the fat, they have to make it taste good. The answer? You guessed it. HFCS!

*Drink only water. 99.99% of all soft drinks, sports drinks, juices, etc. WILL contain HFCS as the main sweetener. Not only that but these are a source of empty, useless calories that will go straight to those hard-to-lose areas. Stay on the safe side and drink good old H2O.

*Eat minimally-processed foods. Chances are that if it comes in a box or bag (or some other kind of packaging designed to make the food last longer) then there’s a VERY good chance there’s HFCS in it. Instead, stick with foods that haven’t been processed (Hint: if it’ll go bad in 2 – 3 days then it’s a good bet that it’s minimally processed.

*When it comes to losing that bulge around the middle, staying clear of high-fructose corn syrup will help tremendously.

“Processed foods not only extend the shelf life, but they extend the waistline as well.” – Karen Sessions

Here’s a great recipe for this weekend!

Marinated Grilled Shrimp(Serves Six)

3 cloves garlic, minced
1/3 cup olive oil
1/4 cup tomato sauce
2 tablespoons red wine vinegar
2 tablespoons chopped fresh basil
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 pounds fresh shrimp, peeled and deveined

1. In a large bowl, stir together the garlic, olive oil, tomato sauce and red wine vinegar. Season with basil, salt and cayenne pepper. Add shrimp to the bowl and stir until evenly coated. Cover, and refrigerate for 30 minutes to 1 hour, stirring once or twice.

2. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.

3. Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque. .

Prep: 15 mins
Cook: 6 mins
Ready: 55 mins

Amount Per Serving – Calories: 273 / Total Fat: 14.7g / Cholesterol: 230mg / Sodium: 472mg / Total Carbs: 2.8g / Dietary Fiber:0.2g / Protein 31g

Post thoughts to comments.

Thursday WOD, November 11, 2010

14 thoughts on “Thursday WOD, November 11, 2010

  • November 11, 2010 at 6:29 am

    Hello all. My sister, who has a Bison Ranch in Kansas, is coming for Thanksgiving. She can bring down a limited number of extra steaks (wholesale pricing) if anyone is interested. My vegetarianism frustrates her to no end.

  • November 11, 2010 at 7:29 am

    Andrea, how do I go about ordering these bison steaks? Do I tell you the cuts I’d like or just the number of steaks?

  • November 11, 2010 at 7:30 am

    Wow Ryan is getting interested in the diet side. Very cool. For those who skipped biochemistry and think all sugar is created equal, here is a vid that will help scare you and hopefully your kids away from high-fructose corn syrup.

  • November 11, 2010 at 7:32 am

    Forgot my tennis shoes this morning so I had to run barefoot. It was quite enjoyable. No shin splints or arch pain just some tender toes.

    Protip: Do the lunges on a mat

  • November 11, 2010 at 12:47 pm

    Summer, Faith, Angie, anyone….you all interested in Snatch club meeting tonight? Text me or post here if ya’ll wanna lift today.

  • November 11, 2010 at 2:21 pm

    Andrew, I want to learn how to snatch. . . and then get really good at it!! Does that qualify me??

  • November 11, 2010 at 4:15 pm

    Ronin-on the link, I just meant it was ironic that I was working on a post about high fructose corn syrup, and no sooner did I save it, and I saw that commercial. It made me laugh! I didn’t post it meaning to debate the article above.

  • November 11, 2010 at 7:11 pm

    All post are fair game to be debated according to Ronin

  • November 11, 2010 at 8:04 pm

    220+100+115+14 Rx = just edged out Ryan by 3 reps. 6:38 mile. Unfortunately I couldn’t take down Curtis on the mile. Nice job man.

  • November 11, 2010 at 8:12 pm

    Thanks for the help Andrew!

  • November 12, 2010 at 8:25 am

    No worries at all Amie, I got that.

    I was just appalled at the audacity of the tobacco, woops, I mean corn lobby.

    Be interesting to to feed their spokesman a fifth of ever-clear, after all according to them sugar is sugar and your body cant tell the difference.

  • November 12, 2010 at 8:42 am

    Here’s a plea for rationalism, unbiased information, recognition of unknowns, and conservative judgement:
    (This is supposed to be a cross-eyed cat.)
    And also for a very important factor in health that is often overlooked, perhaps because the technical details cannot be argued: friendship, community and laughter.

Comments are closed.