What’s going on with your body?

Nicole making sure standards are held to the highest!

This simple equation reads:  Right Lifestyle + Right Movement = Perfect Healing/Adaptation Human Machine.

The problem has been in our ability to effectively measure and quantify our lifestyles (effects of sleep/nutrition/stress/hydration, etc.)  I’m not sure who said it but I believe it;  what can be measured can be managed.  I begin every seminar I teach talking about the impacts of poor hydration and nutrition on the qualities of your body’s tissues (and of course performance). The problem with lifestyle is that many of it’s implications on the human being are pathognomic/lagging indicator in nature.  Your crappy nutrition doesn’t show up right away. You can buffer poor sleep for a long, long time.  How do you know you are eating ok?  You don’t.  It’s like having terrible deadlifting form and mechanics and saying, I haven’t been injured yet!  You will be.  It’s just that your body has a few built in duty cycles before it starts to get pissy. Look, if you are serious about living to be 120 years old and kicking ass, you’ve got to know what’s happening under the hood.  Just because you are Gluten Free, doesn’t mean you aren’t pre-diabetic for a couple of days after getting one bad night’s sleep, or that your cortisol isn’t flipped.  (You can test your own blood sugar anytime you know…)  Variables concerning performance have to be observable, measurable, and repeatable.  If you are playing like you are elite, you had better make sure the details of your lifestyle are supporting you.

Article from: Mobility WOD

Announcements:

Return of the Dunk Tank!

If you did not get your after picture please talk to Matt and he will get your after pictures for you.

Orange Coast CrossFit WOD shorts

Orange Coast CrossFit WOD shorts will be available for purchase. $60 gets you a pair of awesome RYU OCCF shorts worn by Team OCCF at the 2012 Reebok CF Games SoCal Regionals. Email matt@orangecoastcrossfit.com with your size.

Medium – 26-31

Large – 32-36

XL – 36-38

Workout of the Day

A.  5 RFT:

15 Power Cleans (135/95)

15 Wall Ball (20/14)

B.  400m Walking Lunge

Intermediate: (105/65)

Novice: (75/35)

Prepare for everything and anything

Howard giving it 110%!!

Who is the fittest? How do you know? Since 2007, the CrossFit Games have evolved to answer these questions. Each year the event is a more comprehensive test of fitness, and the athletes raise the level of competition to unprecedented heights. The average Games athlete in 2012 will be dramatically more capable than the world’s best in 2007.

Several unique characteristics define the CrossFit Games. The Games change every year, and the details are not announced until right before each event. Athletes train year-round for a competition that is almost completely a mystery. When they reach the Home Depot Center, they put their training and mental fortitude to the test and take on a rigorous, broad-ranging test of overall physical capacity. After three days, the Fittest Man and Woman on Earth will have clearly distinguished themselves.

Announcements:

Dunk Tank Sign Ups

Sign ups for time slots for the dunk tank are now available at the front desk!

Orange Coast CrossFit WOD shorts

Orange Coast CrossFit WOD shorts will be available for purchase. $60 gets you a pair of awesome RYU OCCF shorts worn by Team OCCF at the 2012 Reebok CF Games SoCal Regionals. Email matt@orangecoastcrossfit.com with your size.

Medium – 26-31

Large – 32-36

XL – 36-38

Team OCCF Tryout Meeting

Orange Coast CrossFit has a reputation of being one of the most competitive CF boxes in the OC. Team OCCF will be holding an open tryout to all members of OCCF (Tryout Dates – TBA). The goal is to send multiple athletes to the 2013 CF Games SoCal Regionals next year.

Do you want to represent OCCF? Do you have the commitment? Do you have what it takes?

Thursday May 31st, at 8pm.

Workout of the Day:

3 sets:
A1. 5x Strict HSPU + AMRAP Kipping HSPU
Rest 1:00
A2. 5x Strict Pull Up + AMRAP Kipping Pull Up
Rest 1:00

Intermediate: AMRAP Box HSPU, Assisted Pull Up
Novice: AMRAP Push Up, Assisted Pull Up

B. AMRAP 12:00

40′ HS Walk
7 Bar Muscle Ups
40′ Burpee Broad Jump

Intermediate: Box Walk, 15 Pull Ups, 15 Ring Dips (assisted if needed)

Novice: 80′ bear crawl, 10 Pull Ups, 10 Ring Dips (assisted if needed)

Five Things I Love About CrossFit

Hips, knees, arms locked out, head through the at the top… great job Jamie!

Five Things I Love About CrossFit
Written by Calvin Sun

The Work Ethic CrossFit isn’t easy. It promotes hard work that you will rarely find outside of competitive athletics. Compared to conventional fitness programs, the work ethic, discipline, and commitment of CrossFitters is unparalleled.

Improved Training Methods The competitive, free-market nature of CrossFit has lead to a variety of developments in the way we train athletes now. Competition has elevated the expected standards of fitness and coaching. Good coaches are constantly seeking out eduction from a variety of experts and improving upon their own methods. Whether they like to admit it or not, collegiate strength and conditioning programs, professional sports teams, and even U.S. Olympic training centers have adopted many of the methods popularized by CrossFit to make their own athletes better.

Good Nutrition CrossFit promotes a simple but sensible approach to nutrition. I am a fan of the Paleo/Primal framework as it is applied to nutrition as it makes sense from a both a physiological and behavioral standpoint. Unlike some of the other communities in the fitness industry, the CrossFit approach to nutrition is healthy and sustainable. The competitive culture of CrossFit has also spurred on continually improved protocols for both athletic performance as well as body composition.

Renewed Interest In Weightlifting and Powerlifting CrossFit has indirectly promoted growth in sports like Olympic weightlifting, powerlifting, and strongman in the United States. Prior to CrossFit’s boom in popularity, you would be very hard pressed to find bumper plates or proper weightlifting bars in any facility outside of the Olympic Training Center or collegiate athletic facilities. Thanks to CrossFit, these items are now commonplace in many facilities, and as a result, sporting organizations such as USA Weightlifting and USA Powerlifting have found a new generation of competitors eager to represent the United States.

The Community There is a strong, socially-based impetus that motivates CrossFitters to give their best effort at every training session and continually support each other. Coach CJ Martin articulates this point far better than I am capable of in his post ‘Don’t Workout With Strangers‘, “CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more.”

Announcements:

Dunk Tank Sign Ups

Sign ups for time slots for the dunk tank are now available at the front desk!

Orange Coast CrossFit WOD shorts

Orange Coast CrossFit WOD shorts will be available for purchase. $60 gets you a pair of awesome RYU OCCF shorts worn by Team OCCF at the 2012 Reebok CF Games SoCal Regionals. Email matt@orangecoastcrossfit.com with your size.

Medium – 26-31

Large – 32-36

XL – 36-38

Team OCCF Tryout Meeting

Orange Coast CrossFit has a reputation of being one of the most competitive CF boxes in the OC. Team OCCF will be holding an open tryout to all members of OCCF (Tryout Dates – TBA). The goal is to send multiple athletes to the 2013 CF Games SoCal Regionals next year.

Do you want to represent OCCF? Do you have the commitment? Do you have what it takes?

Thursday May 31st, at 8pm.

Workout of the Day

A.  12:00 Build to a 5RM Back Squat

B.  15-12-9

Back Squat (225/155)

Toes to Bar

Run 200m after each set

Intermediate: (185/115), KTE

Novice: (135/85), Hanging Knee Raise

Back at it

One big happy family

I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.

-Vince Lombardi

Announcements:

Dunk Tank Sign Ups

Sign ups for time slots for the dunk tank are now available at the front desk!

Orange Coast CrossFit WOD shorts

Orange Coast CrossFit WOD shorts will be available for purchase. $60 gets you a pair of awesome RYU OCCF shorts worn by Team OCCF at the 2012 Reebok CF Games SoCal Regionals. Email matt@orangecoastcrossfit.com with your size.

Medium – 26-31

Large – 32-36

XL – 36-38

Team OCCF Tryout Meeting

Orange Coast CrossFit has a reputation of being one of the most competitive CF boxes in the OC. Team OCCF will be holding an open tryout to all members of OCCF (Tryout Dates – TBA). The goal is to send multiple athletes to the 2013 CF Games SoCal Regionals next year.

Do you want to represent OCCF? Do you have the commitment? Do you have what it takes?

Thursday May 31st, at 8pm.

Workout of the Day

5 Rounds:

AMRAP 3:00

3 Burpee Pull Ups

5 Sumo Deadlift High Pulls (95/65)

7 Push Press (95/65)

Rest 3:00 b/w rounds

Intermediate: (75/55)

Novice: (65/35)

MEMORIAL DAY

All gave some, some gave all...

The OCCF family will be honoring a heritage of sacrifice by those who have given their time, energy and some their lives, to the freedom that we experience daily as Americans. On MEMORIAL DAY share in sacrificing a little time and sweat in honor of those who serve and who have served.

Fallen But Never Forgotten

For those of us who undertake these physical tests, the
psychological effects of performing a Hero workout are
tremendous. It’s easy to treat these prescriptions as any
workout of the day, but for those who take the time to
learn about the heroes they honor, the WODs can become
as spiritual and emotionally demanding as they are physi-
cally grueling.
When keeping the stories behind the real-life heroes in
mind, slowing down during a Hero workout becomes
harder to justify. When the pain of pushing harder becomes
too great, I am reminded of the sacrifice these men made
for my freedom, and my struggle becomes laughable. And
when I compare my temporary suffering to the lifelong
sorrow felt by the grieving families of these men, dropping
the bar becomes an embarrassment to my country.
The Hero workout is more than a test of physical ability. It
bridges the gap between the body and the mind, emotion
and experience, and gives us the chance to do more than
just remember our soldiers. It gives us the chance to sweat,
bleed, suffer and grieve for our fallen heroes one rep at
a time.

-Exerpt from the CrossFit Journal May 30, 2010

WORKOUT OF THE DAY

Bull

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

HeroBullBarrett_th.jpg

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.


“ARE YOU RECOVERING, OR ARE YOU JUST RESTING?

Leann at 5am everyday killing the WODs

Rest vs. Recovery

These two words, “rest” and “recovery,” have distinctly different meanings when applied to health, fitness or athletic contexts. Recovery can encompass many different behaviors and strategies, but it is fundamentally different than just resting.

Rest is simply the absence of effort or movement—the absence of exertion. Think taking a day off from exercise or sport, napping, chilling on the couch, rotting your brain with Jersey Shore or Lost reruns, and going to bed nice and early so you get adequate sleep. All of that is fine and good, but resting is only one small part of true recovery.

Recovery is the restorative process by which you regain a state of “normalcy”; healthy and in balance. (If your “normal” is not “healthy,” perhaps you should spend some time considering that.) Recovery is far more than just taking a day off from training. Genuine recovery includes adequate rest, but also must include the engaged, deliberate execution of a cogent plan to offset the (physical and psychological) cost of your training.

In his 2010 All Banged Up post, Dallas wrote:

“I see more sub-acute and chronic injuries resulting from inadequate recovery from exercise (especially with high-intensity programs), than resulting from an acute or traumatic incident. The primary fault lies with inadequate or improper recovery from exercise, not the type or intensity of exercise. (To put it another way, it’s not that you’re hurting yourself doing pull-ups – more often than not, it’s because you’re not properly recovering from those pull-ups.) I believe that a high-intensity exercise program is both effective and sustainable life-long only when combined with good nutrition and recovery practices.”

Merely taking a day or two off from exercise when you’re feeling overtrained (or All Banged Up) is, to put it bluntly, the slacker’s version of “recovery.” One of the many things that has been underscored during our training with Rob MacDonald of Gym Jones is that recovery requires just as much (or more!) discipline as training itself. Which means if you’re training hard, a case could be made that you should spend more time focused on recovery than you do on training itself.

Don’t have that much time in your busy, stressful life? It might mean a little less training and a little more time spent on recovery.

Still don’t think that’s really necessary? Maybe you just don’t realize how stressful your life really is.

Recovery 101

You don’t get fitter when you are training. Whether you CrossFit, or Zumba, or swing kettlebells, or run marathons… you get fitter when you are recovering from that training.

Being committed to recovery means that sometimes you don’t train hard, even if you really want to, and even if everyone else is doing it.

A commitment to recovery may mean that you take ice baths sometimes.

It means that when all you want is pizza and a beer, you choose a nutritious meal instead.

It means that you put away the computer/TV/smartphone/video game and go the heck to sleep.

It means that you spend some intimate time with your foam roller, lacrosse ball, stick, ice pack, or other self-care tool/torture device.

It means that you watch and learn from Kelly Starrett getting his supple leopard on.

It may mean that you seek out a reputable practitioner of your preferred therapeutic approach: massage, Rolfing, acupuncture, chiropractic care, naturopathic or functional medicine.

It might mean that you use your noggin’ and take a pass on a race or competition that really doesn’t matter in the grand scheme of Your Life and Health.

It might even mean that you revisit your trip down Whole30 Lane.

“Aerobic” is not a dirty word.

If you’re passing on lower intensity, longer duration activity and exclusively working at a high-intensity, we think that’s a short-sighted perspective. For our clients, we recommend regularly spending at least a half-hour doing easy activity as part of your recovery practices. Riding the Airdyne, walking, swimming, or biking for 30-90 (long, slow, boring) minutes expedites recovery from hard training, improves metabolic efficiency (especially in folks on a low-ish carb, high-ish fat diet), and improves cardiovascular health.

Don’t confuse durations over a half hour with “chronic cardio” – the long duration, moderate-to-high intensity stuff that really nails you. To be clear, no one was ever harmed by a two hour hike or an easy spin on the bike with their kids. Keeping the intensity low is the key to recovery activities, and including some long, easy stuff in your routine improves health and recovery from hard training—which ultimately will improve performance in your higher-intensity sport or exercise program.

Regardless of how you choose to step your recovery up (perhaps, in part, by stepping your training down), it’s time. Summer’s activities are just around the corner, and if you play a sport, participate in outdoor pursuits, or simply like comparing your physical capacity to others (or yourself!), now is the time to invest in yourself. Now. Not tomorrow, or next week, or after a few more workouts. Now.

You owe it to your Future You not just to rest, but to recover.”

Announcements:

Orange Coast CrossFit WOD shorts

Orange Coast CrossFit WOD shorts will be available for purchase. $60 gets you a pair of awesome RYU OCCF shorts worn by Team OCCF at the 2012 Reebok CF Games SoCal Regionals. Email matt@orangecoastcrossfit.com with your size.

Medium – 26-31

Large – 32-36

XL – 36-38

Team OCCF Tryout Meeting

Orange Coast CrossFit has a reputation of being one of the most competitive CF boxes in the OC. Team OCCF will be holding an open tryout to all members of OCCF (Tryout Dates – TBA). The goal is to send multiple athletes to the 2013 CF Games SoCal Regionals next year.

Do you want to represent OCCF? Do you have the commitment? Do you have what it takes?

Thursday May 31st, at 8pm.

Workout of the Day

A. 10:00 Build to a heavy Push Jerk
B. 3 RFT:
40 Air Squats
30 KB Swing (Blue/Green)
20 Push Jerks (105/65)

Int: (yellow/white), (85/55)
Nov: (green/18), (65/35)

Understanding CrossFit

Victor getting after it in his bright red lifting shoes!

Aims

From the beginning, the aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

Prescription

The CrossFit prescription is “constantly varied, high- intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise. Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens.

Implementation

In implementation, CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed that “the fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout; this data has important value well beyond motivation.

Conclusions

The modest start of publicly posting our daily workouts on the Internet beginning six years ago has evolved into a community where human performance is measured and publicly recorded against multiple, diverse, and fixed workloads. CrossFit is an open-source engine where inputs from any quarter can be publicly given to demonstrate fitness and fitness programming, and where coaches, trainers, and athletes can collectively advance the art and science of optimizing human performance.

(From CrossFit Journal issue 56-April 2007)

Announcements:

Orange Coast CrossFit WOD shorts

Orange Coast CrossFit WOD shorts will be available for purchase.  $60 gets you a pair of awesome RYU OCCF shorts worn by Team OCCF at the 2012 Reebok CF Games SoCal Regionals.  Email matt@orangecoastcrossfit.com with your size.

Medium – 26-31

Large – 32-36

XL – 36-38

Team OCCF Tryout Meeting

Orange Coast CrossFit has a reputation of being one of the most competitive CF boxes in the OC.  Team OCCF will be holding an open tryout to all members of OCCF (Tryout Dates – TBA).  The goal is to send multiple athletes to the 2013 CF Games SoCal Regionals next year.

Do you want to represent OCCF? Do you have the commitment? Do you have what it takes?

Thursday May 31st, at 8pm.

Workout of the day:

AMRAP 20:00mins.

5 x dumbbell thrusters right arm (45/30)

5 x dumbbell thrusters left arm (45/30)

10 x deadlifts (225/155)

15x box jumps (24″/20″)

Int: (35/25) (185/115)

Nov: (25/15) (135/85)

What does Rx Mean to you?

The only pace is a suicide pace

Is it just 2 letters you want by your name every WOD, no matter how you get it? Your form may suck, not going below parallel, chin not going over the bar, not locking hips out at the top, not hitting your target, not being able to lock your arms out at the top of a lift. Yeah you are getting Rx by your name but does it really mean anything if you’re cheating your reps? RX is a goal to shoot for…. It’s the Elite standard of CrossFit. Of course everyone wants those 2 letters by their name but that’s not what it’s meant for. Fortunately there ARE standards in CrossFit and weight is not the only standard. Movement standards play a huge part….so if you can’t get to the bottom of a squat, you can’t hit the target for wall ball, you can’t open your hips at the top of a box jump, or if you can’t jump on the box yet at all…then that is perfectly fine. It means you have work to do, to make yourself better.  This is what separates us as CrossFitters from the YMCA or the Muscle heads at the Globo gym.  There is a friendly competition inside every box, that’s why the standards are in place. If one person is going to “Rx” and completes every rep to all the correct standards yet you have someone else who is doing rx weight but their form misses in every category and has a better time it does 2 things …..it gives the person who won a skewed perception on their fitness level and ability and it pisses off the person who was holding all the correct standards.

The GOAL for everyone should be to get to Rx ……the REALITY is not everyone will be able to get there. The weight is heavy and the standards are high. So check your ego at the door….. It’s the coaches’ job to tell you to correct your form and get on your ass if it sucks and to scale your weight or reps. So don’t get mad if he scales you down….he knows best, he sees form and he doesn’t want you getting hurt. The last thing a crossfit coach needs to be is a “ra ra” cheerleader and allow someone to get injured from something easily preventable.  You’re not doing a good job if you’re cheating on reps and we aren’t doing our job as  coaches of OCCF if we allow poor form yet still tell you “good job” if we know you can do better.  You will ALWAYS receive encouragement. We know how hard it is. We also know what an accomplishment it is when you finally get the coveted “Rx” and you know you’ve done your best!  After all, is the point of WODing everyday just to make it through the workout? Or is it to get better, enduring the suck, knowing your form is spot on?

Everyone, including the coaches, can always improve. No one is above the Standard. Show up ready to improve, have the right mindset, and we will all get better.

Announcements:

Orange Coast CrossFit WOD shorts

Orange Coast CrossFit WOD shorts will be available for purchase.  $60 gets you a pair of awesome RYU OCCF shorts worn by Team OCCF at the 2012 Reebok CF Games SoCal Regionals.  Email matt@orangecoastcrossfit.com with your size.

Medium – 26-31

Large – 32-36

XL – 36-38

Team OCCF Tryout Meeting

Orange Coast CrossFit has a reputation of being one of the most competitive CF boxes in the OC.  Team OCCF will be holding an open tryout to all members of OCCF (Tryout Dates – TBA).  The goal is to send multiple athletes to the 2013 CF Games SoCal Regionals next year.

Do you want to represent OCCF? Do you have the commitment? Do you have what it takes?

Thursday May 31st, at 8pm.

Workout of the Day

For Time:

Run 800m

40 Toes to Bar

Run 800m

30 Handstand Push Ups

Run 800m

20 Muscle Ups

Intermediate: KTE, Negative HSPU, 40 Pull Ups + 40 Ring Dips (Band assisted if needed)

Novice: Hanging Knee Raise, Box HSPU, 30 Pull Ups + 30 Ring Dips (Band assisted if needed)

Fasting

CVHS Fundraiser beach WOD

Man Makers on the beach!

What is intermittent fasting?

For those that may not be familiar to the term, intermittent fasting is just taking times of fast (no food) and working them into your lifestyle. This can be either daily or a couple times a week (will get into that more below). Benefits include improving insulin resistance (which you will hear alot about as being the #1 key marker in so many health factors including weight loss, muscle gain, performance, recovery, anti-ageing and disease prevention) and giving the body a chance to do some internal cleaning (or housework), which can lead to improved immune function and overall health.

How do I begin to do intermittent fasting?

Is there only one set way in which to do intermittent fasting? No. I could easily come up with 10 different intermittent fasting protocols based on 10 people’s individual’s needs, lifestyle, exercise, goal, macronutrient ratios, and so forth. We will keep it simple and give the 2 most frequent and basic options.

Daily Fasting: Typically done every day and only giving the person a smaller eating window in which to get their calories. (for example, a 18hr daily fast would mean someone would only eat every day between the hours of Noon and 6pm). You will see varying times from 15-19 hours for daily fasting as seen with theWarrior Diet, Leangains, and Fast-5 approach.

Fasting 1-3x a week:This could also be called alternate day fasting/calorie restriction (for those doing it every other day). This is just fasting of usually longer periods 18-24 hours but only 1-3x a week. Many variations to play with here like the Eat Stop Eat method (24 hr fasts 1-2x a week).

“But which one is better and how to I do it now if I want…….”

Whoa, slow down. I know many have questions but let’s still try to keep this simple for now and expand into more specifics later. So far many people have experimented with both types of intermittent fasting and have seen great results. But you also have to take into account all the other variables such as what is the person eating in that window? Is is junk food? Is it low carb? How many times a week are they doing it? Are they overweight and wanting just fat loss? Are they lower bodyfat but looking for improved performance and health? How many times a week are they exercising? What kind are they doing and what intensity? The list can go on and on, but let’s start to analyze the 2 types of intermittent fasting and let you decide which one best suits your lifestyle.

More Frequent Fasting (15-19 hours):

The Advantages are:
simple eating strategies for every day
even people that may not eat 100% clean foods can see weight loss due to the smaller window and lower calorie total per day

The Disadvantages are:

Can possibly lower metabolism if calories are too low for too long (not what you want if your #1 goal is weight loss)
Not getting enough food in the smaller window may also lead to muscle loss for more active people (not good)
Can increase anxiety, depression or other emotional feelings. If you have a history of these you need to start SLOW and see how you feel. Once you start to feel too much anxiety, depression or other emotional response, STOP your fasting and go back to normal all day eating.

Extended Fasting 1-2x a week (up to 24hrs):

The advantages are:

Allows a person to make sure they are getting enough calories on the non-fasting days, and then just keeps to a simple small feed window (if any) on the IF days.
Simple thinking for people who do not have experience in how to eat clean to eat one day, and then eat in a smaller window the following day (alternate day fasting/CR). This can achieve fat loss for people who are mostly overweight and may not be too active. (of course don’t get me wrong, that eating healthy is our main goal but this can be a good step for some people to start their weight loss journey and learn how to make better choices as they go)

Disadvantages:

Doesn’t force a person to make better choices with their food (as one could probably eat junk one day, and then fast the next and still lose weight). Not something we want long term because this is not going to improve your other health markers (diseases prevention, insulin resistance) like a good IF program on healthy foods.

Again I can’t say it enough, as there are so many variables to play with in anintermittent fasting program (or should I say lifestyle). Some people may say “well it didn’t work for me” or “I didn’t gain any muscle”. Well unless I know everything about what you do for exercise daily, your total calories, when you eat and your macronutrient ratios (protein/carbs/fats), I can’t even begin to help. Intermittent fasting is a simple tool to start with, but you have to take full responsibility for your own health and progress and learn when it is not working and when to change things up! Like I said, if it is NOT working then stop your current intermittent fasting program and rethink your attack plan .

To Sum Up

Here are some examples of what you can play with:

Fasting of 15-19 hours. I would highly suggest that if you do this make sure you are recovering from your exercise and start only 2-3x a week, not every day.See your how body responds physically and mentally and then go from there. If you choose to do it more frequently (such as every weekday) you can also give yourself the weekends to eat all day (hopefully with healthy choices of course)
Fast 1-2x a week to start if you have never done any fasting or do not know how to eat healthy and control your macronutrients. Start with 1-2 days a weekwith fasts of 18-20 hours (I wouldn’t start with 24 hr fasts to begin as most people can not handle the hunger cravings and in turn will just end up eating all the wrong foods when they do eat) and say eat only from say 1pm-6pm for example. Drink lots of water (add lemon, your liver will appreciate it! and it will help with the hunger). For example, fast Wed and Sun (or whatever days fit into your schedule)

Or you can do a mixed approach and fast every other day for a small eating window. For example eat all day Mon, only 12-6pm on Tues, all day Wed, 12-6pm on Thurs, etc. Start with bigger eating windows and make them smaller as you get used to fasting. This approach may work for people who have alot of weight to lose and can not (I should really say “will not” as everything is a choice!) eat 100% healthy for the moment. This approach may not work for more advanced people who have a high activity level unless you are getting a ton of health calories in that fasting window.

If what you are doing is NOT working for you. STOP, and rethink your approach. Intermittent fasting is just a tool to use and there are plenty of variables to be modified such as how often you IF, how big or small your eating window is (how long you fast), what are you macronutrient levels and total calories, what are your activity levels (as you may need to eat more on workout days), and more. Start slow and see what is working. You can always change something up and remember that in the end it is just a tool, and you may need to tweak it to make it for specifically for your lifestyle and needs

Announcements:

Orange Coast CrossFit WOD shorts

Orange Coast CrossFit WOD shorts will be available for purchase.  $60 gets you a pair of awesome RYU OCCF shorts worn by Team OCCF at the 2012 Reebok CF Games SoCal Regionals.  Email matt@orangecoastcrossfit.com

Medium – 26-31

Large – 32-36

XL – 36-38

Team OCCF Tryout Meeting

Orange Coast CrossFit has a reputation of being one of the most competitive CF boxes in the OC.  Team OCCF will be holding an open tryout to all members of OCCF (Tryout Dates – TBA).  The goal is to send multiple athletes to the 2013 CF Games SoCal Regionals next year.

Do you want to represent OCCF? Do you have the commitment? Do you have what it takes?

Thursday May 31st, at 8pm.

Workout of the Day

A.  Bear Complex:

5 Sets:

Perform the following 7 Rounds unbroken:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Back Squat

1 Push Jerk

B.  3 RFT:

20 KB Swings (Red/Blue)

10 Burpee Box Jump Overs (24/20)

Intermediate: (Blue/Green)

Novice: (Yellow/White)

Superfoods for performance

Superfoods can help fight cancer, heart disease, lower cholesterol, increase energy, and help you lose weight.  Here’s a lisof foods and their amazing benefits.  Add these to your diet today, and become super human!

Broccoli and cauliflower – these have sulfur compounds in them that destroy cancer cells in the body.  Broccoli sprouts are ten times more powerful than broccoli itself and help fight colon cancer, breast cancer, heart disease, and ulcers.

Blueberries – delicious, and help lower risk of diabetes, Alzheimers, heart disease, and cancer

Cilantro – twice as effective as antibiotics at killing bacteria, and help rid the body of metal poisons such as mercury from eating abundant amoumnts of canned tuna on the go.

Dried Plums – have antioxidants more powerful than blueberries.  Runners, athletes, and CrossFitters can eat a handful before a race or workout for improved stamina.

Oregano – has forty two times more antioxidants than apples.  Oregano helps fight and kill bacteria, fungus, and viruses in the body.

Tomatoes – contain lycopene which is beneficial for your heart by reducing risk of heart disease by 50% and also reduces the risk of tumors.

Spinach – natures best source of folate and B vitamins that help prevent birth defects, heart disease, dementia, and colon cancer.  It also has lutein in it that prevents eye degeneration.   Lutein also protects skin from sun exposure, and protects the fat on the top layer of skin which helps prevent dehydration, roughness, and wrinkles.

Green Tea – research has shown it lowers cholesterol, decreases rick of heart disease, improves symptoms of arthritis, fights infection, and improves immune system.  It can kill cancer cells without harming normal cells, and helps inhibit the formation of blood clots that lead to heart attack and stroke.

Aloe Vera Gel – add this to a smoothie, juice, or water.  Internally it can help relieve diarrhea, indigestion, constipation, heart burn, ulcers, fight disease, and kill germs.

Clove Oil – most powerful antioxidant ever tested.  It had an ORAC value of 10 million.  It aids in the digestive process, kills germs, fungus, bacteria, viruses, helps with respiratory illnesses, headaches, stress, blood impurities, and helps correct sexual disfunction.

Workout of the day:

A. 3 Position Snatch Complex: 5 Sets

Full Snatch/ Below Knee/ Mid Hang

Rest 1:00 between sets

B. For Time:

9 Squat Snatch (135/95)

50 Double Unders

7 Squat Snatch

50 Double Unders

5 Squat Snatch

50 Double Unders