RX Standards

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Brandon and I recently had our blood lipid panels done out of sheer curiosity. The results astounded me! Here are my numbers:

Total Cholesterol: 171 mg/DL (physicians recommend total cholesterol below 200, but this number is subject to drug companies push for statins.)

High Density Lipoprotein: 71 mg/DL (above 50 is recommended)

“the good cholesterol” HDL actually removes cholesterol from the blood stream and carries it to the liver for processing. This good cholesterol goes up in response to a healthy diet and consistent exercise.

Total Chol/HDL Ratio: 2.4

Uric Acid: 3.1

The total cholesterol to HDL cholesterol ratio (and uric acid levels) is a number that is helpful in predicting an individual’s risk of developing atherosclerosis and coronary heart disease. This number comes from dividing Total Cholesterol by HDL cholesterol. High uric acid levels (related to gout and arthritis) are actually caused by diets high fructose (sugar from fruit) and BEER! My numbers puts me in the “very low” (25th percentile) risk group.
Both LDL and HDL are critically important for heart health, and lifestyle is key to optimizing both levels. Although dietary changes can help lower LDL, exercise and maintaining a healthy weight are especially vital for raising HDL. In general, women tend to have higher HDL numbers than men, but postmenopausal women need to stay especially vigilant. After you’ve gone through menopause, good cholesterol decreases. If you smoke, you can raise your HDL significantly just by quitting.

My triglycerides were tested and turned out to be a very low 36 mg/DL.

Normal: less than 150 mg/dL.

Many people have high triglyceride levels due to being overweight/obese, physical inactivity, cigarette smoking, excess alcohol consumption and/or a diet very high in refined carbohydrates (60 percent or more of calories). High triglycerides are a lifestyle-related risk factor; however, underlying diseases or genetic disorders can be the cause.

Rather than another prescription, the best pill for boosting HDL and lowering triglycerides: Health-Bent and CrossFit.

Our diet consists of healthy grass-fed/pasture raised meats, wild caught fish, free range chicken and free range eggs (from a nearby farm), raw grass-fed cheese, milk & butter. No low-fat diet here! Does this sound like what your physician would recommend for lowering cholesterol and reducing heart attack risk? I. Don’t. Think. So.

No wheat (especially processed wheat!), no corn whatsoever—including and especially high fructose corn syrup and agave nectar, virtually no sugar, unless it is naturally occurring in foods like fruits, but we still eat them sparingly.

We snack on hard boiled eggs, lunch/cured meats, canned and smoked fish, beef jerky, dark chocolate and nuts. We avoid vegetable oils like safflower oil, corn oil, soybean oil, sunflower oil, and canola oils. NO TRANS FATS at all, ever! Salads are dressed in extra virgin olive, coconut, avocado and macadamia nut oil.

No sodas, fruit juices or much alcohol, but occasionally a beer or wine. We drink coffee, tea, water, and my new favorite beverage, all natural, nothing added coconut water or coconut juice.

Sound extreme? No, really it isn’t. And yes, we have been known to gorge on French fries once in a while.

Because of all the propaganda that’s out there about cholesterol and saturated fats, you may think that cholesterol itself and saturated fats are harmful substances that should be avoided at all costs. Many still do. In fact, though, quite the opposite is true. Cholesterol is an essential element in our bodies. It is found in all the cells of the body, particularly in the brain and nerve cells. As our cells go through the constant renewal process of dying, and news ones being made; cholesterol is a major building block from which our cell walls are made.

Cholesterol is also used to make a number of other important substances: hormones (including the sex hormones), bile acids and, in conjunction with sunlight on the skin, vitamin D 3.

Our bodies use large quantities of cholesterol every day and the substance is so important that, with the exception of brain cells, every body cell has the ability to make it.

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RX Standards

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RX Standards:

MU arms must be lock out before you start

Happy Birthday Brandon!

Pics from the Dirty Dozen: facebook.com/carolinacrossfit

“Being strengthened with all power according to his glorious might so that you may have great endurance and patience.” -Colossians 1:11

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7 a.m. Post Dirty Dozen. We’re missing a few bodies in this pic. Thanks for the pic Hollie.

RX STANDARDS

-Squat Clean: Dumbells start from the shin. Must full squat the dumbbells. Stand tall before starting next rep.

-PP: Only one dip in the dip drive. No jerking!

-REV Lunge: DB’s are held in the rack position while stepping back with the back leg touching the ground. Both feet come to gether before starting the next one.

Dirty Dozen, mission accomplished. Awesome job to all of those who finished any or all of the workouts.

Overall, Christian took 1st place for Men and Anna 1st for Women. They have each earned a FREE membership for October.

It was definitely so entertaining that staying up wasn’t even an issue for almost anyone. Thanks to everyone for making it such a memorable experience!

We really appreciate everyone who documented the event with pictures. I’m looking forward to getting those together for everyone to see.

This could not have happened without Paul and Dorothy, of course. And Matt, thanks so much for damaging your vocal chords for the cause.

Jimmy…for the awesome soundtrack. Brian, Danna, Matt, Spigner……for helping us test the workouts…..to make sure the Dirty Dozen didn’t become the Deadly Dozen…..Muchos Gracias!

Brian posted his account of the night here: http://chossandmuck.blogspot.com/2010/08/12-hours.html

Here are the workouts for those of you who weren’t there and were wondering or would like to try.

Brian…cheating.

1. 7pm – Hunt and Gather

For time:
200 m run with plate (m10/w10)
200 m run with 2 plates (m10+25/w10+10)
200 m run with 3 plates (m10+25+45/w10+10+25)

2. 8pm – 1/16 Mile in Style

For time:
100 m burpee broad jumps

3. 9pm – King of the Jungle

EMOTM 2/1 rope climbs (m/w), 10 toes to rope*

Only completed rounds count
10 round max, ends at 10 minutes

* toes to rope – hands on rope toes must touch rope above hands, can touch ground and jump off to start rep

4. 10pm – March Madness

3 rounds for time:
9 wall balls (20/12)
6 shuttle runs (wall to rubber and back is 1)
3 shoot wall ball into tire (15 feet to tire for men, 12 feet to tire for women)

5. 11pm – Bar Hop, Pub Crawl

part A: max height jump over bar
(bar is foam pipe insulation)

part B: max low limbo, score is inches below 60”

Scoring: total score will be max height on jump plus number of inches below 60” on limbo

6. 12am – Fundamentals Around the Clock

For time:
12 – back squat (45/35)
12 – front squat (45/35)
12 – OHS (45/35)
12 – push ups
12 – press (45/35)
12 – push press (45/35)
12 – push jerk (45/35)
12 – pull ups
12 – deadlift (45/35)
12 – SDLHP (45/35)
12 – full squat clean (45/35)
12 – sit ups

7. 1am – Ring My Bell

For time:
10-8-6-4-2 ring dips
2-4-6-8-10 kettlebell swings (24k/16k)

8. 2am – Let’s Get Physical

For time:
row 20 calories
30 double unders
40 supine bicycles on each leg

supine bicycle: laying on back, one leg straight out and elbow touches opposite knee with hands clasped behind head, alternate

9. 3am – We Dig CrossFit

2 rounds for time:
200 m farmers walk (50/30 dumbells each hand)
20 shovels (45 bar+20/33 bar+10), (men-24” box+medball, women 20” box+medball)

10. 4am – Walk the Plank

2 minute plank hold*
then, for time (time beginning at 2 minute):
30 jumping lunges (each jump = 1, not l+r)

*drops during hold can be no longer than 5 seconds, total drops during 2 minutes are counted and an additional 10 lunge jumps must be performed for each drop

if drops last more than 5 seconds, Rx is lost. workout will be finished MOD

11. 5am – Mr. Sandman

3 rounds for time:
10 sandbag step ups (24”&60/20”&40)
200 m run

12. 6am – Under Fire

“Grace”
For time:
30 clean and jerks (135/95)

“Being strengthened with all power according to his glorious might so that you may have great endurance and patience.” -Colossians 1:11

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“FRAN”

21-15-9

Thrusters (95/65)

Pull-ups

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run a 5k

Dirty Dozen. Tonight. 7 pm-7 am. Bring it!

Male and  Female winner earn a one month CCF membership. We’re at 42 participants. I have space for 3 more athletes. Email megan@carolinacrossfit.com if you want in.

What to Bring, click to download.

-We suggest you do not complete the Friday WOD.
-WOD 1 starts promptly at 7 p.m.
-Please arrive early to check-in, unpack and get briefed.
-Dinner will be served after WOD 1 is complete.
-You are responsible for your own snacks and hydration. You MUST bring food and drink!
-We are no longer running to the Vista or Five Points.
-You are allowed to leave at anytime.
-We will not wait on your return to start the next WOD. You will receive a DNF if you’re not back by the beginning of the last heat.

“SO LET US DO ALL WE CAN TO LIVE IN PEACE. AND LET US WORK HARD TO BUILD EACH OTHER UP.” ROMANS 14:19

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Open Gym

3:30-5:30

Orientation

5:30

Active Recovery

5:30-6:00

Dirty Dozen

What to Bring, click to download.

-We suggest you do not complete the Friday WOD.
-WOD 1 starts promptly at 7 p.m.
-Please arrive early to check-in, unpack and get briefed.
-Dinner will be served after WOD 1 is complete.
-You are responsible for your own snacks and hydration. You MUST bring food and drink!
-We are no longer running to the Vista or Five Points.
-You are allowed to leave at anytime.
-We will not wait on your return to start the next WOD. You will receive a DNF if you’re not back by the beginning of the last heat.

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RX Standards

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RX STANDARDS

AT 2ND WARNING OF INCOMPLETE ROM, YOU WILL LOSE YOUR RX.

Dirty Dozen

What to Bring, click to download.

-We suggest you do not complete the Friday WOD.
-WOD 1 starts promptly at 7 p.m.
-Please arrive early to check-in, unpack and get briefed.
-Dinner will be served after WOD 1 is complete.
-You are responsible for your own snacks and hydration. You MUST bring food and drink!
-We are no longer running to the Vista or Five Points.
-You are allowed to leave at anytime.
-We will not wait on your return to start the next WOD. You will receive a DNF if you’re not back by the beginning of the last heat.

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