Wednesday June 8th

Workout of the day

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. 
*Perform this workout one minute on and one minute off. Total time is 10 minutes. 

*For every penalty counted, perform a 1000 meter row. 

 

John B. has been rock solid in his commitment to becoming fitter and it's showing.


 

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7 Reasons to Eat More Saturated Fat

 

1) Improved cardiovascular risk factors

Saturated fat plays a key role in cardiovascular health. The addition of saturated fat to the diet reduces the levels of a substance called lipoprotein (a) that correlates strongly with risk for heart disease. Research has shown that when women diet, those eating the greatest percentage of the total fat in their diets as saturated fat, lose the most weight.

2) Stronger bones

Saturated fat is required for calcium to be effectively incorporated into bone. According to one of the foremost research experts in dietary fats and human health, Dr. Mary Enig, Ph.D., there’s a case to be made for having as much as 50 percent of the fats in your diet as saturated fats for this reason.

3) Improved liver health

Saturated fat has been shown to protect the liver from alcohol and medications, including acetaminophen and other drugs commonly used for pain and arthritis.

4) Healthy lungs

For proper function, the airspaces of the lungs have to be coated with a thin layer of lung surfactant. The fat content of lung surfactant is 100 percent saturated fatty acids. Replacement of these critical fats by other types of fat makes faulty surfactant and potentially causes breathing difficulties.

5) Healthy brain

Your brain is mainly made of fat and cholesterol. The lion’s share of the fatty acids in the brain are actually saturated. A diet that skimps on healthy saturated fats robs your brain of the raw materials it needs to function optimally.

6) Proper nerve signaling

Certain saturated fats, particularly those found in butter, lard, coconut oil, and palm oil, function directly as signaling messengers that influence metabolism, including such critical jobs as the appropriate release of insulin.

7) Strong immune system

Saturated fats found in butter and coconut oil (myristic acid and lauric acid) play key roles in immune health. Loss of sufficient saturated fatty acids in white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi.

A misguided fallacy that persists to this day is the belief that saturated fat will increase your risk of heart disease and heart attacks. This is simply another myth that has been harming your health for the last 30 or 40 years.

The truth is, saturated fats from animal and vegetable sources provide a concentrated source of energy in your diet, and they provide the building blocks for cell membranes and a variety of hormones and hormone-like substances.

When you eat saturated fats as part of your meal, they slow down absorption so that you can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are also needed for the conversion of carotene to vitamin A, for mineral absorption, and for a host of other biological processes.

Saturated fats are also:

• The preferred fuel for your heart, and also used as a source of fuel during energy expenditure

• Useful antiviral agents (caprylic acid)

• Effective as an anticaries, antiplaque and anti-fungal agent (lauric acid)

• Useful to actually lower cholesterol levels (palmitic and stearic acids)

• Modulators of genetic regulation and prevent cancer (butyric acid)

If the fact that saturated fats are actually good for you sounds conflicting, at least in terms of what is repeated by public health agencies, I urge you to read Mary Enig and Sally Fallon’s classic article The Truth About Saturated Fats. 

It is one of the best and most thorough introductions to this topic, and you can read through it in just a few minutes.

Healthy Sources of Saturated Fats to Add to Your Diet

 Saturated fat is not the root of all evil … and it is NOT to blame for the modern disease epidemics facing Americans. Saturated fat is actually an incredibly healthy, nourishing and all natural fat that humans have been thriving on for generations. Again, as Fallon and Enig point out:

 

• Saturated fatty acids constitute at least 50 percent of your cell membranes. They are what gives your cells necessary stiffness and integrity.

• They play a vital role in the health of your bones. For calcium to be effectively incorporated into your skeletal structure, at least 50 percent of your dietary fats should be saturated.

• They lower Lp(a), a substance in your blood that indicates proneness to heart disease.

• They protect your liver from alcohol and other toxins, such as Tylenol and other drugs.

• They enhance your immune system.

• They are needed for the proper utilization of essential fatty acids. Elongated omega-3 fats are better retained in your tissues when your diet is rich in saturated fats.

• Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for your heart, which is why the fat around your heart muscle is highly saturated. Your heart draws on this reserve of fat in times of stress.

• Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect you against harmful microorganisms in your digestive tract.

 

So please do not shun saturated fats from your diet. Make sure your meals include some of these delicious and healthy sources of saturated fat:

 

• Grass-fed organic beef and beef fat

• Naturally raised lamb

• Organic raw dairy products (butter, cheese, milk, cream)

• Coconut oil 

 

Since raw dairy products and grass fed beef may not be realistic, I'll simplify things for you... each and every one of you should have one of these in your cabinet. If you do not, you need to go pick one up. Health food store or a Vitamin Shoppe. 

Comments

[Rob Jantzen]

So the maximum rowing penalty is 5000 meters?

[Danielle Reuter]

Oooh... I remember this WOD hahahaha! You bet your ass I fought to make sure I did not have to row. How ironic that my 1st WOD in regionals is what I love most about CF... rowing LOL!!!
Team CFSS: I'm on my second night of watching the movie The Secret. Maybe some of you have read it already. If not, please be w/ me on this one. Get the movie or if you prefer to read, get the book. It is one of the best investments that you will make. If you have it already, get your ass on it ;} We have what it takes to be in the top 10. I believe in us & you should too. We have amazing strengths & unbelievable talents, now its time to put them to the test & do what we do best! That is to shine & make a name for ourselves. It is a privelage & an honor to compete w/ Team CFSS.... thank you. Like Doug has stated in the past, we will be the dark horse that moves up from behind & steels the show! Let's do this!!! TOP 10 BABY WOOHOO!!!

[Tara]

Great job John! All your efforts are definitely paying off! you look great and hey you didn't stop once on the 5k!!!!

Yes Rob, the most one would row is a 5k:)

[Tara]

We have 21 people committing to the Tunnel to Tower race. I want all of signed up!! Sign up now so your spot will be reserved!

[jim lanz]

This wod is tough! I rowed 3k last time. I hope every one challenges themselves and sticks to their kb weight. Don't go searching for a lighter one because your worried about not making it. It's ok to row. This is one of the CF WODS that reminds me of golf. Keep your own score/ count your reps honestly. 29 reps is not 30 reps. It may suck but it's honorable and you will be able to look your WOD mates in the eye the next time you see them and feel good about your efforts. Now get out there and SWING and beware of flying KB's!!!

[Rob J]

Well said Jim I was part of the 3k club last time and may be part of the 5k club this time.

[Tara]

Hey Rob,
I almost made it last time! Last round 29!!!
Not this time!

[TUFFMUDDA]

Who would use the square root of 30 and stand around wondering why no one else is finished? Not here. We should all be trembling, struggling to hold our water bottles at the end of this one!

[scott]

can i just skip the swinging and go right to the 5k row?