For those of you who have never come across Crossfit Balboa you should definitely make it a routine in your future. They often have awesome posts with grea information. Also, they have some of the coolest Crossfit T-shirts out there. So, here is one of their recent posts, click the link above to see what else they have.

-compliments of CrossfitBalboa-

Monday, 02.09.09: Whey Protein

This information on Whey Protein was submitted by CFB Coach Jason. Jason is a bad ass CrossFitter and Coach.
Whey Protein is a by-product of cheese manufactured from cow's milk.It has the highest biological value of any protein. Meaning that it crosses the stomach quickly and is rapidly absorbed by the intestines. For years it has been the staple of many athletes/bodybuilders supplement program.
Why is this particular type of protein important?
Well the protein fraction in whey (approximately 10% of the total dry solids within whey) comprises four major protein fractions and six minor protein fractions. The major protein fractions in whey are beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and immunoglobulins. Each of these components has important body strengthening effects thanks to:
• A high protein efficiency ratioo One study showed that milk protein elicits greater increase in branched chain amino acid concentrations in peripheral tissues as compared to soy.
• Lactose (found in whey but not whey concentrate) which is broken down into galacto-oligosaccharides that are used by intestinal bacteria leading to better functioning of the digestive tract.
• Calcium (a minimal component of whey protein) decreases accumulation of body fat and accelerates weight and fat loss. The proposed mechanism is thought to be that parathyroid hormone and 1,25-(OH)2-D respond to low calcium diets and promote fat storage. High calcium diets inhibit these hormones and thus inhibit fat storage and promote increased fat breakdown and energy partitioning from fat to lean.
• Cystine: a conditionally essential amino acid, which is the rate-limiting factor for the body's production of glutathione an important antioxidant.
• An excellent source of branched-chain amino acids (leucine, isoleucine, valine) o Leucine is a both a key signal molecule for initiation and an important substrate for new protein synthesis.
• It’s usage as a source of glutamine
• In one study it was found that whey supplements may prevent blood sugar spikes after high-carbohydrate meals.
Why should you care? Simple, the body is highly sensitive to insulin after exercise and shuttles carbohydrates and proteins into muscle cells instead of fat cells. This sensitivity declines post-workout until ~2 hours at which point it reaches baseline. Furthermore, the anabolic effects of insulin are synergistic with amino acids.11 Given the rapid absorption of whey, it is the ideal choice for post-workout to take advantage of the insulin-amino acid synergistic effect. This means that whey protein is going to rebuild the damage and replenish the muscle that your body has been using up as you constantly CRUSH yourself with daily WODS. Basically reversing the catabolic state that your body is in after a tough workout, meaning that you start to make the necessary adaptations to the overload that you submit your body to in your quest to become fit (and look better naked).
-end of post-

MY WOD

February 11, 2009

Wednesday 090211
For time:

45 Double-unders

135 pound Squat clean, 45 reps

45 Ring Dips

45 Double-unders

rx'd: 11:50

INTENSITY!!!!

"It's tough to describe, there's another gear but most people don't know how to go there. You're gonna need to go there to win at the Crossfit Games. It's ignoring the pain. It's another knotch of intensity I don't know how to describe it."

-Josh Everett-(movietrailer) at 185lbs shown above clean and jerking 155kg. (that's 341lbs.!)

MY LAST 3 WODS:

February 2, 2009

Monday 090202

30 Muscle-ups for time: rx'd- 4:49

3hours later;

"Kelly"
Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

rx'd- 19:59

February 3, 2009

Tuesday 090203
Back Squat 5-5-5-5-5 reps

275/285/295/305/315f(3)

As Hard As "Fran"- Vomit Comet!!!

Vomit Comet!!! As Hard As "Fran" from Lance Cantu on Vimeo.

20 Push Jerks 20 Burpee Pull Ups

10 Push Jerks 10 Burpee Pull Ups

wt. used- #95lbs- time: 3:00

I was not ready for how hard this was.

A New Day!!!

Passion, dedication, focus, perseverance, mental fortitude, and tenacity. All of which are equally important when know where you want to go, ( also called a definite chief aim) and you will do whatever it takes to get there. I sometimes take for granted how lucky I am.
It has been a week now that I have refocused my energy on doing everything I can to get where I want to be. The crazy thing I forget sometimes, is that it is nothing different or abnormal that needed to be tweaked. It is the little mundane DMO(daily method of operation) that sets people apart in a very drastic manner. I know this only from experiences of others that have succeeded and have graced me enough to give me some insight as to how they did what they did so well.
I will reach my potential. I will succeed. I will live my life in a way that I will never say, if only.... or what if...
As for my physical output side: 3 bench marks that I recently did this past week that were on the lower half of a poor performance were:
1) "Linda" 21:30
2) "Fran" 2:44
3) 100 chest to bar pullups- 11:20
4)Grace- 2:17
But, after refocusing, going to back to the strict "Zone/Paleo", and actually weighing and measuring my food, eating the blocks of vegetables that I need, and not cheating, I will come back in 6 weeks and perform these same WODs. I will do a lot better.
All the things that make me better are easy to do... but most importantly, they are easy NOT TO DO!!! That is the difference...

Why is Crossfit So Effective... NEUROENDOCRINE RESPONSE!!!

This post will be a brief look as to why Crossfit does what it does so well.... produce results. All of the ideas and methods discussed are compliments of Coach Glassman, founder of Crossfit, in his journal article he published in April of 2002.

"Exercise regimens that induce a high neuroendocrine response produce champions! ..." -Coach Glassman-

"Neuroendocrine adaptation" is a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of it done by Dr. William Kraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine responses. Earlier we faulted isolation movements as being ineffectual. Now we can tell you that one of the critical elements missing from these movements is that they invoke essentially no neuroendocrine response.
Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a high neuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptative responses to exercises capable of producing a significant neuroendocrine response.
It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response." -Coach Glassman, "Foundations" April 2002-

You can find this and the rest of the "Foundations" journal article on http://journal.crossfit.com/, just search NEUROENDOCRINE RESPONSE, or any of the other great topics on that site.