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Jul 27th, 2015

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Monday 7/27/15 “Nutrition”

Many of you have asked about information on nutrition. Here is a breakdown of nutrition from the Crossfit Inc. database.

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition

Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?

The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Aug 28th, 2013

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Athlete of the Month: August 2013

athlete of the month_august

This month we have 2, yes TWO athletes of the month! Kandice Winn and Paco Aguilar! Both these people are awesome not only as athletes, but as poeple in general.

Kandice comes in 6 days a week to train (and babysit Coach Scott and Dana’s son-lol). Paco also comes in religiously to train and tries to make it in 6 days a week, even though he works up to 7 days a week and sometimes 12 hour shifts. Both come in ready to train hard. They are constantly working to improve themselves by staying long after the class. Not only are they great atheltes, but Kandice and Paco are also great people; kind and supportive. They are the loudest cheerleaders; cheering on other athletes even when they may be struggling to breathe!

It’s a joy and blessing having Paco and Kandice a part of Virtue.

Aug 28th, 2013

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Tribute WOD for the 19 Hot Shots of the Prescott Granite Mountain Fire Department

Hotshots 19 Arizona

Nineteen members of the Granite Mountain Hotshots, part of the Prescott Fire Department, heroically lost their lives Sunday, June 30th, while battling the fire in Yarnell Hill in Arizona. We will attempt to honor these heroes and their sacrifice by participating in a memorial WOD this Saturday, August 31, 2013 at 10am. Come join us with an open heart, keeping in mind what these men have done and what others continue to do each day, who are in the fire department, law enforcement and military! THANK YOU!

Hotshots 19
•6 rounds for time:
•30 Squats
•135 pound Power clean, 19 reps
•7 Strict Pull-ups
•Run 400 meters

In memory of:

Jesse Steed (36), Wade Parker (22), Joe Thurston (32),
William Warneke (25), John Percin (24), Clayton Whitted (28),
Scott Norris (28), Dustin Deford (24), Sean Misner (26),
Garret Zuppiger (27), Travis Carter (31), Grant McKee (21),
Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21),
Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30),
Robert Caldwell (23)

Please feel free to bring donations or donate directly to to help support the families of the fallen Hot Shots. 100% off all donations brought to Virtue will go directly to this foundation.