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23
Jul

Yet another way to help you work on your double unders. Great idea for Thursday’s skill work time.

18
Jul

We have been taught from an early age that to lose weight we need to eat low fat and reduce our calorie intake.  With the somewhat recent flood of low fat and fat free versions of products onto the store shelves, there has been the counter claim that low and non-fat foods replace the fat with added sugar and other carbohydrates in order to boost the flavor and lower calories.  I decided to do my own grocery store shelf comparison to research this claim.  I compared identical 18 products versus their reduced fat or fat free version.  Here are my findings:

Food Item Serving size Calories Protein Carbs Fat

Milk

Whole 8 oz (1 cup)

150

8

11

8

Skim 8 oz (1 cup)

80

8

12

0

Peanut butter

Skippy Creamy 2 T

190

7

7

16

Skippy Creamy reduced fat 2 T

180

7

15

12

 Jif Extra Crunchy 2 T

190

7

8

16

Jif Extra Crunchy reduced fat 2 T

190

7

15

12

Cheese and Dairy

Kraft Sharp Cheddar 1 oz

120

6

0

10

Kraft Sharp Cheddar reduced fat 1 oz

90

7

<1

6

 Best Choice American singles 1 slice

60

3

2

4.5

Best Choice American singles reduced fat 1 slice

30

5

3

0

 Philadelphia Cream Cheese original 1 oz

100

2

2

9

Philadelphia Cream Cheese original fat free 1 oz

30

4

2

0

 Crystal Farms Shredded Mozzarella 1/4 cup

80

7

2

6

Crystal Farms Shredded Mozzarella reduced fat 1/4 cup

70

8

2

4

 AE Cottage Cheese 1/2 cup

90

12

5

2.5

AE Cottage Cheese fat free 1/2 cup

90

14

6

0

 AE Sour Cream 2 T

60

1

2

6

AE Sour Cream fat free 2 T

40

1

3

2.5

Salad Dressing

Hidden Valley Ranch, original 2 T

140

1

2

14

Hidden Valley Ranch, fat free 2 T

25

0

6

0

 Wishbone Italian 2 T

80

0

4

7

Wishbone Italian fat free 2 T

15

0

3

0

 Newman’s Own Caesar 2 T

150

1

1

16

Newman’s Own Lite Caesar 2 T

70

1

3

6

 Kraft Classic Catalina 2 T

90

0

9

6

Kraft Classic Catalina fat free 2 T

50

0

11

0

 Kraft Thousand Island 2 T

130

0

4

12

Kraft Thousand Island fat free 2 T

50

0

11

0

 Best Choice Italian 2 T

70

0

3

6

Best Choice Italian fat free 2 T

20

0

4

0

 Best Choice Ranch 2 T

140

1

2

14

Best Choice Ranch fat free 2 T

45

0

10

0

 Newman’s Own Balsamic Vinaigrette 2 T

90

0

3

9

Newman’s Own Lite Balsamic 2 T

45

0

2

4

 Hellman’s Mayonnaise 1 T

90

0

0

10

Hellman’s Mayonnaise Light 1 T

35

0

1

3.5

 Kraft Miracle Whip 1 T

40

0

2

3.5

Kraft Miracle Whip Light 1 T

20

0

2

1.5

 

Conclusions from my small and informal sample are less dramatic than I expected:

  1. Carbohydrates rose significantly for fat free products in a limited range of products, namely peanut butter and ranch and thousand island salad dressing.
  2. Calories remained unchanged between regular and fat free peanut butter and cottage cheese, exchanging fat for carbs.
  3. Protein content rose a small, but consistent amount in the fat free versions of dairy products.

I will end with a few broader statements:

  1. Our bodies need fat in order to function.  Healthy fats are best:  olive oil, avocados, fish, and nuts and seeds.
  2. Fat takes longer to digest and keeps you feeling full longer than the other macronutrients (protein and carbohydrates).
  3. Eating healthy fat helps your burn body fat.
  4. Read the product labels before buying to make the best choice for you.
16
Jul

Here are some great tips for honing the kip. It will produce better knees to elbow, toes to bar, and pull ups.

Another idea for skill work on Thursday.

 

9
Jul

We had a rowing workout today and CrossFit HQ released this video on main site to reiterate better technique on the erg.

8
Jul

At CrossFit we all work out hard day after day.  Along with a multitude of other benefits, CrossFit builds muscle.  It burns some calories and fat too, but primarily it builds muscle.  But if you want to lose fat, you have to eat for performance.    This differs significantly from the typical American diet.  Generally this means eating only foods that are high in nutrients, while getting adequate protein and healthy fat with every meal.

The first and biggest step in eating for performance is eliminating or significantly reducing the empty carbohydrates you consume.  The top empty carb categories are:

  1. Foods made from flour and processed grain including bread, cereal, crackers, and pasta
  2. Alcohol
  3. Sugar
  4. Potatoes
  5. White rice

Try cutting one out thing at a time and substituting a vegetable (or occasionally a fruit) in its place.  Once that becomes something you can live with, try doing it again with a different empty carb, and again, and again….  It really is just a matter of forming new habits; finding healthy alternatives to your old go to’s.  When you do eat an empty carb, make it a conscious choice, enjoy it completely, and recognize it as a treat, possessing close to no nutritional value.

Without a good diet, you cannot attain your full physical potential.  In addition to losing fat, eating for performance allows you to increase your intensity and muscular endurance.  I am not suggesting that all CrossFitters eat 100% for performance. That is not a maintainable lifestyle.  But chances are that you can improve upon your current diet.

Maybe you haven’t chosen to change your eating habits.  I wasn’t willing to when I started CrossFit.  But eventually it became something I wanted to do in order to perform better.  If you are looking for suggestions regarding how to go about this, talk to your fellow CrossFitters about their diet or read the information on the nutrition tab and the associated posts.

4
Jul

CrossFit Des Moines will not be having any class tomorrow (Saturday 7.5.14) as stated in earlier posts. This includes ALL regularly scheduled classes (6:30, 8 and 9 a.m.) Enjoy the weekend, the holiday and the family time!

We will have Open Gym Sunday (7.6.14) as usually scheduled (1-3 p.m.)

Thank you and hope to see you Sunday,
Coach Ty

30
Jun

A little overdue here gang but meet your Athlete of the Month for June!

Clint Quesinberry

How did you first get involved in CrossFit Des Moines and how long have you been working out here? 
I actually got involved with CrossFit Des Moines after talking with my eye doctor Jim, who works out at the Ankeny location during an appointment.  He told me I should come in and give it a try so I did and I was instantly hooked.  I had done Kosama for a while and was ready for something different.  I have been coming for over 6 months now and see myself coming for many years to come.
What are your biggest accomplishments so far?
My biggest accomplishments would probably be doing things that I’ve never done before or never thought I could.  I competed in the CrossFit Open this year and did decent.  I was pretty happy that I was able to make it through all five weeks and I look forward to doing it again next year.  With the help of everyone at the gym I’ve been able to get muscle ups on the rings as well, that was pretty cool to conquer.  I think the biggest accomplishment though is to be able to get through most workouts RX’d or close to it.  It’s a great feeling to be able to get stronger every week and improve my scores and times.  There are some pretty good athletes in our gym and I am always trying to catch up to them.
What are your next goals?
My goals going forward are to keep improving every day.  I’ve been trying to really work on my form on a few lifts that I struggle with and I look forward to getting those down.  I do plan on competing in the MAT games or another form of competition this year just to see how I can do.  I miss the competitive atmosphere and would like to see where I’m at.  Even if I get smoked I think it would be fun to compete with other people that enjoy this sport like I do.
What are your favorite and least favorite movements?
My favorite lift is hang clean.  For some reason it comes pretty easy to me so I get excited when I see that movement in our workouts.  I also enjoy pull ups, bar muscle ups, and rope climbs.  I think those activities are pretty fun so I don’t mind doing them.  One thing I struggle with though is dead lift.  I have a hard time picking weight up off the ground and it’s something I’ve been working to try and get better at.  I also used to not like thrusters or wall balls but I’ve been working on them to turn them into a strength of mine.
What would you tell someone thinking about giving CFDM a try?
One thing that I would tell someone that is looking to give CFDM a try is just do it.  I was hesitant for a long time because I didn’t feel that I could make it through the workouts or wasn’t strong enough to do it but I’ve found that anyone can do it.  It’s tough but it’s only as tough as you make it.  In the beginning you can modify things so you can ease your way into it.  I think if anyone is looking to improve their overall health they should do CrossFit.  The workouts are different every day and I haven’t gotten bored and don’t see myself getting bored anytime soon.  I tried CrossFit at another gym and I wasn’t happy with it so I’m glad I gave CFDM a shot.  The staff has been great with helping me along my journey and is always willing to help me out and push me.  They spend a lot of time in the gym everyday and I’m very thankful for everything they do for us.
(If not answered in Q1) Summarize what your time here at CFDM has meant to you/done for you
Doing CrossFit has given me something to work towards every day.  It gives me something to look forward to every morning and something to strive for.  In 2008 I tore my meniscus in wrestling and had knee surgery then a few months later tore everything in my right knee except my PCL racing motocross.  After that I didn’t think I would be able to really work out at a high level again. I’ve had four knee surgeries now with my most current one in January of last year and I feel that I’ve been able to strengthen my muscles in my legs and I haven’t had any problems with any movements at all.  I feel really confident in my knees again.  I also feel like I’ve been accepted into a bigger family of people that I workout with every morning and it’s been very supportive.  Beyond that I’ve changed a lot physically as well.  I’m about ten pounds lighter from when I started but I’m stronger than I have ever been and in the best shape of my life.  I’ve actually even lost 6 inches around my waist.  Most of all though I’m just very thankful I stumbled across this and can’t wait to see where it can take me in the future.
 

Congratulations, Clint! Your hard work and consistency are greatly appreciated! We wish you all the best with your future goals!

30
Jun

Members,

Today, June 30th, is Coach Kelli’s final day coaching at CFDM. Kelli has been at CFDM for four years and has done a great job for us! Over the past four years she has been our head programmer (the lady whose terribly tough WODs you are asked to do!) and has impacted the lives of many of our members. We would like to take this time to thank her for the work she has done! It is greatly appreciated Kelli! We wish you the best of luck with all your future endeavors!

Geoff, Jack and the CFDM Coaching Staff

28
Jun

Members,

Here is some important information for the month of July:

CrossFit Des Moines will be running a free trial special. If you bring your spouse in to try CrossFit they will receive a free month of training! We love exposing as many people as possible to the life changing experiences that come from CrossFit training and having someone to share those experiences with makes the training much more enjoyable! If you have a spouse that is interested in trying what CrossFit has to offer, bring them in and they can train for free in the month of July!
Special Information:
*Offer applies only to members whose spouses are not currently members of CrossFit Des Moines.
*Must be married to individual who is to receive the training.
*Offer only good for month of July.

Scheduling Notice!

July 4th:

8:00 a.m. session only.

*We will be completing a Hero WOD on July 4th at 8 a.m. That will be the only class available for the day.

Thank you for your time!
Coach Ty

 

25
Jun

Most people know when they don’t get enough sleep:  They’re grumpier, have trouble concentrating and may even eat more.  But too little shut-eye does more than affect your mood.  It can wreak havoc on your health, research shows. 

From a physical standpoint consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress and muscle recovery.  Sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is responsible for tissue repair and growth), and decreased glycogen synthesis  (the process of replenishing your muscles with energy).  Some researchers believe that as much as 70% of recovery occurs while sleeping.

According to Timothy Morgenthaler, a consultant at the Mayo Clinic Center for Sleep Medicine in Rochester, Minn, “One of the main hypotheses is that one primary function of sleep is to help eliminate metabolic waste products of the mental processes in your brain.  Sleep clears those waste products out and replenishes the energy in the brain cells.” New research shows that “another significant function of sleep is to prune out less important things we learn every day and solidify those signals that are more important to remember.”

Sleep deprivation is associated with an increased risk of many serious health problems, including obesity, high blood pressure, type 2 diabetes, depression, heart attacks and strokes, as well as premature death and reduced quality of life and productivity, according to the Centers for Disease Control and Prevention.

Sleep is so critical to good health that it should be thought of “as one of the components of a three-legged stool of wellness:  nutrition, exercise and sleep.  The three are synergistic,” {Safrin Badr, past president of the American Academy of Sleep Medicine} says.  “It’s hard to lose weight if you are sleep deprived.  It’s hard to eat healthy if you are sleep deprived.  It is hard to exercise if you’re tired.”

 

Des Moines Register, June 23, 2014