9-8-10 WOD
DE Snatch
70% of 1RM high hang
8 x 2
Met Con
“Fran”
21-15-9
Thrusters 95lbs/ 65lbs
Pull ups
CrossFit NorCal Firefighter Fran WOD from CrossFit Newcastle on Vimeo.
9-7-10 WOD
ME Snatch Balance
5-3-1-1-1
DE Clean
70% of 1RM high hang
8 sets of 2 reps
Met Con
1 arm weighted Walking lunges x 10
Box jumps x 10
200m run
AMRAP 12 minutes
Coach Mike Burgener Teaches the Snatch Balance from CrossFit Emerald Coast on Vimeo.
9-6-10 WOD
ME FS
5-5-5-3-3-3
Met Con
500m row
Burpees x 21
4 rounds for time
CrossFit One World Movement Library – The Front Squat from crossfitoneworld on Vimeo.
9-4-10 WOD
ME Bench Press
5-5-5-3-3-3
Met Con
“Helen”
400m run
KB swing x 21 55lb/35lb
Pull ups x 12
3 rounds for time
9-3-10 WOD
There will be a schedule change for Monday/ Labor Day the gym will be open for two classes only 9AM and 5:30PM. Have a great holiday!!
DE Deadlift/Squat
50% of 1RM
8 sets of 2 reps
Met Con
Ring Dip/ Muscle ups x 20
Handstand Work 1 x 60s
L sit 1 x 60s
Lever front and back 1 x 60s
9-1-10 WOD
ME Deadlift
5-5-5-3-3-3
Met Con
400m run
Toes to bar/ knees to elbows x 10
AMRAP 15 mins
Does lunch make your child fat?
It might if they eat school lunches…
When my son Cody started elementary school (11 years ago) that is when he began putting on weight. He was becoming a little more round faced and a little more round bellied. I’m not sure we first correlated it with school lunches…I think it was more of a “hind sight is 20/20” realization. So when school started a few weeks ago, I thought I would look into what is now being served at school for lunch, to see if the system has evolved any. I discovered that the menus still look the same, but technology has evolved in that you can calculate the nutritional values of what your $2.00 will buy your child for lunch.
The following information is linked through the Shelby County website. Keep this comment in mind as we delve into our lunch for the day.
“Healthy Snacks and School Meals”
Did you know?
-Students often consume up to 50% of their daily calories at school.
-Young people today are eating on average 8% more than they were less than 30 years ago.
-Nationally, 83% of elementary schools, 97% of middle/junior high schools, and 99% of high schools sell food and beverages through vending machines, school stores, or a la carte in the cafeteria.
-Poor nutrition during childhood can have lasting effects and impair cognitive development and school performance
Now that we have been given a few statistics and info on what poor nutrition can do for development, let’s see how the lunches actually stack up.
The Shelby County Schools (SCS) have put in place a Virtual Café. This is found through the SCS website by clicking on the ‘Nutritional Services’ link. From there you can view the monthly menu and explore other information as well. When you enter the Virtual Café, you are given a tutorial on how the Nutri-Café works. You basically build your lunch. You are given today’s SCS menu choices and you can “drag” them onto your tray. There is a nutritional calculator that calculates the values for you based on your choices. I created three lunches based on the options given from today’s menu.
August 30, 2010
Barbecue pork on bun
Corn dog nuggets
Entrée Salad
Baked Beans (vegetarian)
Onion Rings
Applesauce
Milk, 1%
Option 1:
Option 2:
Option 3:
While the menu gives the choice of onion rings, they were not actually an option for me on the Nutri-Café…just as well anyway.
I must also give the ala carte options that are available as well. I loaded my tray with all available ala options, so you can see what is actually being offered. Disregard the totals at the bottom, but evaluate the nutritional values of the items individually.
Ala Carte:
Follow this link if you would like to check it out and build your own lunch:
http://www.nutri-cafe.com/LoadApp.aspx
So how did SCS do with their menu options? Well, I guess that depends on who you ask. The USDA would probably give thumbs up. The information used to build menus for the school children is based off of USDA’s Food Guide Pyramid.
I loathe this pyramid. Granted, I do not have a degree in nutrition, nor am I a registered dietician; however, it doesn’t take a rocket scientist or a degree in, well…anything, to know this pyramid isn’t working. If we are basing our children’s nutrition off of the USDA’s Food Guide Pyramid, we are doing them a disservice. They are receiving far too many carbohydrates and no where near the amount of protein they should have. In an earlier blog, we established that the carbohydrates we eat are broken down through various mechanisms of digestion into simple sugars which are absorbed into the bloodstream where they are escorted into the cells of the body by insulin. Insulin is produced and distributed by the pancreas. The release of insulin into the bloodstream sets off a chain of events that involves and affects every organ of the body. Insulin is the body’s friend….unless its relationship to our body is changed. Too much insulin, or an inability to utilize it properly, can lead to health issues.
Protein, on the other hand, is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Protein is a “macronutrient,” meaning that the body needs relatively large amounts of it, but unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.
Remember the comment above I quoted from one of the SCS links? Point one stated that “our children consume 50% of their daily calories from school lunches.” Using relatively the same nutritional values from our lunch menu (we’ll double the values for easy math) our children would consume over 288 grams of carbs in one day! To give you a reference point, there are 30 carbs in one sweet potato.
Point two stated, “Young people today are eating on average 8% more than they were less than 30 years ago.” I agree, I would also argue that the quality of food has deteriorated immensely due to our need of convenience.
Point three stated “Nationally, 83% of elementary schools, 97% of middle/junior high schools, and 99% of high schools sell food and beverages through vending machines, school stores, or a la carte in the cafeteria.” The ala carte items at SCS have an average of 19 carbs in each, with only 2 grams of protein.
Point four stated, “Poor nutrition during childhood can have lasting effects and impair cognitive development and school performance.” It is of my opinion that as long as we follow the USDA’s Food Guide Pyramid, we are basically supporting poor nutrition and we cannot combat the problem with childhood obesity. We have to educate ourselves more on what healthy nutrition really means.
Next week we will explore healthier food options that will be more beneficial to our kids and we will explore the idea of Paleo kids.
Angie Foree
Coach-
CrossFit Level 1
CrossFit Kids
CrossFit Nutrition
Certified Kettle bell Instructor
References: http://www.webmd.com/fitness-exercise/guide/benefits-protein; http://www.healthiergeneration.org/schools.aspx?id=3294
http://www.carbs-information.com/carbohydrate-potato/sweet-potatoes.htm
http://www.healthiergeneration.org/schools.aspx?id=3168#2
http://www.scscafe.com/;
http://www.cnpp.usda.gov/dietaryguidelines.htm
8-31-10 WOD
DE Bench Press
8 set of 3 reps 55% of 1RM
Met Con
“Linda’s Athlete of the Month WOD”
Burpees x 6
Pull-ups x 8
Row 500m
climb the rope/climb cargo net
3 rounds for time
