Newer research shows that that some of the most common illnesses such as cardiovascular disease can be caused by inflammation. Furthermore, inflammation from rough bouts of training can put a big damper on your body’s recovery. Besides fish oil, there are other good natural anti-inflammatory foods. Check out this post from Mark’s Daily Apple on some healthy foods that reduce inflammation.

Any discussion of a concept as nebulous, multifaceted, and confusing as inflammation must integrate the question of context. Inflammation itself is highly contextual – as I’ve discussed in previous installments, there are times when inflammation is a good thing and times when inflammation is a negative thing. There are also times when anti-inflammatory actions, drugs, or foods are negatives, even though “anti-inflammatory” has a positive connotation. If you blunt the post-exercise inflammatory response with an anti-inflammatory drug, for example, you also run the risk of blunting the positive effects of that workout.

Mark Sisson’s top 6 Anti-Inflammatory Foods

Wild Fish Fat
Pastured Animal Fat
Red Palm Oil
Cruciferous Vegetables
Berries
Turmeric

Read full description of the foods from the article here.

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Monday’s WOD:

403m Run
————
12 Deadlifts (275#/175#)
30 Wall Balls

9 Deadlifts
25 Wall Balls

*Perform 75 double unders at some point during the workout

results:

Sad that your fantasy football league is over? Don’t be! Join the next big thing! Fantasy Paleo!

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Legitness of the Week

Back Squat x 3 PR’s
Melia 110

Deadlift x 3 PR’s
Joe S 270
Dana 250
Rob P 345
Nina 175
Garth 125
Amy 195
Carolyn 165
Joel 375
Jin 325
Cassie 235
Kasi 220
Bill 275
Jim D 300
Dustin 255
Jeff 315

- Nabil, Rikus, and Helen represent the Sweat Shop competing at the OC Throwdown!
- Patrick represents the Sweat Shop at the Garage Games at Lalanne Fitness!
- Justin, Charlie, and Matt crank out muscle ups with ease on Friday’s WOD!

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Friday’s WOD:

20 Minute clock
403m run then,

As many rounds as possible of:
6 Ring Dips
6 Pullups
15 Box Jumps
20 Wall Balls

OR

ADV Alternate
3 Muscle Ups
15 Box Jumps
20 Wall Balls

*Must complete (1) 70m Sled Push (135#/90#) and (2) rope climbs before time expires.

results:

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Thursday’s WOD:

“Showcase Showdown”
3 Rounds of:
15 Pullups
15 KB Swings (53#35#)

3 Rounds of:
25 Pushups
25 Double Unders

*Must accumulate 1200m of running at any point during the WOD.

results:

As there have been several studies and news clips on the Paleo Diet recently, scientists, medical doctors and nutritionists are now starting to embrace the benefits of eating Paleo. In this video clip, a medical reporter from CBS San Francisco, Dr. Kim Mulvihill, decides to be a Guinea pig for a study showing how a modern-day Paleo diet compares to a popular statin drug on cholesterol and blood sugar levels. The results are pretty awesome, yet not surprising to many who have believed in the Paleo Diet all along. You can catch the entire 4-part story here.
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Legitness of the Week

- Admir and Kelly dominate the “Muddy Buddy” relay in San Jose!
- Patrick participates in “Amazing Grace” at CrossFit Solano!
- Nabil passes his CrossFit level 1 certification exam!
- Rene gets CrossFit Level 1 certified!
- In just 2 weeks, Nabil goes “Rob Kern Mode” and fixes the pullup rack, the rope hanger, his new iPhone, paints the box jump platforms, and patches up the holes in the Sweat Shop!

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Friday’s WOD:

A.) Santch
1-1-1-1-1

B.) Clean and Jerk
1-1-1-1-1-

C.)
As many rounds and reps as possible in 9 minutes in the following ladder:
2 Ground to Overhead (135/95)
2 Pullups
4 Ground to Overhead
4 Pullups
6 Ground to Overhead
6 Pullups etc,
etc.

results:

Thursday’s WOD:

Alternating Tabata

KB Swings (53#/35#)
Toe-to-bar
—————-
Sumo Deadlift High Pull (95#/65#)
Burpees

*20 seconds of work, followed by 10 seconds of rest for 8 sets*

results:

Long time friend and Sweat Shop member, Aaron Thorne, has been building his very successful catering company, Hiroshi’s Catering, over the past few years.  His ideas are as fresh as the ingredients he uses, and while his sushi far surpasses anything I’ve had in restaurants, he also makes other types of cuisine.  One of my favorites, however, was when he delivered a large platter of sushi, ceviche and wonton chips that we took with us as we drove down to Half Moon Bay for the weekend.  As we ate the food while sitting on our balcony overlooking the water, I couldn’t think of a better way to enjoy these tasty items!

More about Hiroshi’s Catering:

Hiroshi’s Catering is a local, organic, sustainable catering company serving the greater San Francisco bay area.  The ever changing menu is based on the Californian culture specializing in Japanese Cuisine with innovative and traditional items.  Without exception only produce organically grown in California is used.  In addition to that Hiroshi’s only uses proteins (Beef, Chicken, Pork, Fish and Eggs) that are organically pasture raised .  With regards to seafood, the Monterey Bay Aquarium’s Sea Food Watch is followed and only sustainable choices are used.  Hiroshi’s Catering strives to be a green business in every sense and enjoys educating their customers.

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Monday’s WOD:

4 Rounds
1 minute of each exercise – Max Reps

Back Squat (Rx’d Men 100% Bodyweight, Rx’d Women 85% Bodyweight)
Ring Dips
Pullups
Box Jumps
REST 3 minutes after completing entire round

results:

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Sunday’s WOD:

9am

15 minute AMRAP:

5 Squat Clean (135/95)
7 Burpees
9 KB Swings

*10 Wall Balls every 3 minutes

______

10am

A.) 2 minute clock
300m Row
Max Reps Knees to Elbow

B.) Snatch Balance
1-1-1-1-1-1

C.) 10-1 & 1-10 of:
Push Press (95/65)
Burpees

results:

My go-to guy for nutrition, Nathan, from CrossFit Adventure, recently did a post on raw milk.  I personally have found that my body doesn’t like dairy too much, so I’ve cut out milk entirely, however, if you do drink milk, you should definitely try raw milk for it’s far superior nutritional content (over pasteurized milk).

Excerpt from post:

I never get sick of saying it – The closer to nature you’re eating, the better. More and more research is pointing in this direction. Where are all of the articles that prove otherwise? Show me the research!!

IN THE NEWS: KIDS WHO DRINK RAW MILK HAVE LESS ASTHMA, ALLERGIES
A large European study has found–once again–that children who drink raw milk have less asthma and allergies. This is not big news to WAPF members, but the really big news is that the findings were publicized in a September 13, 2011 Reuters Health press release, with worldwide circulation.  Of course the article contained the usual warnings about the dangers of raw milk when we have no records of raw milk killing a single child, while asthma is a life-threatening disease that kills thousands of individuals each year. In the U.S., more than seven percent of adults and even more kids have asthma, causing millions of visits to emergency rooms and doctors’ offices every year.

Read full post here.

Don’t forget to watch the CrossFit Games on ESPN2 tonight!

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Tuesday’s WOD:

A.) 2 Minutes Max Reps Double Unders

B.) 15 Minutes to find 1 Rep Max Clean

C.) 6 minutes, as many rounds as possible:
10 KB Swings
5 Burpees

results:

Earlier this week Aaron and I were talking about baby food and how he makes everything that he feeds his 1 year old, Josie.  We found it strange that people think babies can only eat food that comes in those little jars labeled as baby food, or snack items such as crackers.  What did babies eat before there was Gerber?  Similarly are kid foods, things like chicken nuggets, mac and cheese, and tater tots.  Long ago, before these items were even invented, I can only imagine kids, all of which rely ENTIRELY on their parents to supply them with food, ate the same thing their parents ate.  These days it’s much harder when kids are bombarded with television commercials that advertise fun “kid foods”, not to mention the majority of other kids at school that will likely have these kid foods in their lunch box.  However, I feel that if you start your kids early on a diverse diet of real foods, they will develop a more sophisticated palette and not become one of those adults who would pass on some fresh fish, deliciously grilled, because the say “…I don’t eat fish!”, but will eat fried shrimp and fried fish sticks.  The pictures above are from a dinner Helen made earlier this week, sauteed kale and squash, topped with some olive oil, feta cheese, and fresh tomatoes.  Served with a side of yogurt, some grilled chicken, and baked sweet potato fries seasoned with rosemary and thyme.  Giana, age 4, ate the exact same thing we did.  On this particular evening, the kale was her favorite.

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Wednesday’s WOD:

7 Rounds

2:30 minutes to complete:
200m Run
7 Hang Power Clean (165/105)
Max Reps Pullups and/or Burpees

REST 1 minute between rounds

results:

Second to power-washing his backyard fence, one of Nabil’s favorite hobbies is whipping up a healthy meal.

You just pulled into Whole Foods. You stroll several laps around the perimeter of the store in search of the perfect healthy meal. When you find the ones you want, you catch a spurt of excitement, so much so that you shout out loud each food that you put your hands on: “Kale! Squash! Carrots! Spinach! Grass-fed Beef! Pastered Eggs! All Organic! Yes!” At the check out counter, you give a double-fist pump in excitement that you are going to eat healthy today. You roll your cart to the car with your chest held high and a little strut in your step. 10 minutes later you get home, still a little excited as you unload your groceries and put all of them perfectly organized in the fridge and pantry. When it’s time to make dinner, you open the fridge. A bit more uneasy you give a long glance and sigh….. 5 minutes later, your on your way to Buckhorn Grill.

For some of us, this story is all too familiar. Keeping a healthy diet can be challenging at times simply because we don’t cook or know what to do with the food we buy. For all you chefs and avid cooks out there, please save us by sharing some of your favorite EASY healthy recipes. Post or link your deliciousness in the comments section.

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Wednesday’s WOD:

5 Sets

As many rounds as possible in 3 minutes per set of:

results:

Always opt for grass-fed meat whenever possible.  Thanks to Joel & Cassie for this pic during their roadtrip to South Dakota

Mark Sisson’s take on meat:

Folks can’t help but vilify meat. I mean, it has large amounts of animal fat, especially saturated fat. It requires the death of cute, fuzzy animals. It tastes good, almost offensively so. It’s “immodest” and “indulgent.” Oh, and even the good stuff – pasture-raised meat – displaces the local corn and soy populations and comes from animals that have the audacity to fart (enough, apparently, to bring about a global climate catastrophe). At least it gives people a nice opportunity to be smugly satisfied with themselves while displaying modest levels of indignation. Plus, it gives them a chance to talk about that Jonathan Safran Foer book. That’s always a good move at parties.

Read full post here.

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Tuesday’s WOD:

A.) Overhead Squat
5-5-5-5-5

B.) 400m Run
15 Burpees
Sandbag or Overhead DB Carry – 100 feet
5m Sprint
Sandbag or Overhead DB Carry – 100 feet
15 Burpees
400m Run

results:

I recently watched the movie, Fat, Sick & Saved by Juice, about the power of fruits and vegetables.  And although I’m not planning on going on a liquid only diet, it definitely reinforced what I already know to be true about healthy eating, healthy lifestyle, and how the two can transform lives.  It’s a pretty inspiring movie that is also entertaining to watch, I definitely recommend it.  Thanks to Josh for giving me a heads up about the movie a few weeks back.

Before the days of George Foreman grillers and deep fryers and man-made fire, way back when humankind was incapable of processing food, we ate it raw. Raw food is defined as food not heated above 112 degrees Fahrenheit (a temperature that some experts say is the point where healthy food enzymes die). Today, processed food is beyond plentiful. In many places, fresh foods are all but impossible to find among the mounds of packaged food products. According to the U.S. Centers for Disease Control, only 33 percent of American adults eat enough fruit each day and only 27 percent eat the recommended amount of vegetables. Those numbers are even lower for high school students.

*Bike ride this Wednesday at 5:30pm*
2 hr. ride for bikers of all levels
Meet at Joe & Valerie’s house in Walnut Creek
Contact me for details if you are interested  – nabil[AT]crossfitsweatshop.com

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Monday’s WOD:

A.) 1 Mile Run

B.) Front Squat
3-3-3-3-3

C.) 2 Rounds
1 minute of each exercise, Max REPS
Pullups
Pushups
Box Jumps

results:

The grill on Memorial Day…so velvety!

Hopefully by now everyone knows how horrible it is to skip breakfast.  But a recent study also shows the positive effects that a breakfast high in protein has.

“Incorporating a healthy breakfast containing protein-rich foods can be a simple strategy for people to stay satisfied longer, and therefore, be less prone to snacking,” Leidy said. “People reach for convenient snack foods to satisfy their hunger between meals, but these foods are almost always high in sugar and fat and add a substantial amount of calories to the diet. These findings suggest that a protein-rich breakfast might be an effective strategy to improve appetite control and prevent overeating in young people.”

Thanks to Mike from CrossFit Oakland for the heads up on the article.

Read full article here.

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Monday’s WOD:

A.) Overhead Squat
3-3-3-3-3

B.) 400m Row
10 Dumbbell Man-Makers (53/35)
15 Pullups
20 Box Jumps

results:

Helen competing at this year’s Fittest of the Sierras in South Lake Tahoe

John Kiefer, author of The Carb Nite Solution, recently did an interview with Juggernaut Training Systems.  Although many of his views are controversial, and I can’t confirm all of his claims, Kiefer does make some interesting points.

Excerpt from post:

The whole idea that if you are an endurance athlete you don’t have to worry about your calories and carbohydrates as much. That’s just not the case. You actually pointed out in your article on EliteFTS.com, that it’s well documented that women burn fat when they work out but, don’t burn a lot of carbs. When women feed themselves with carbs that’s not really the most efficient fuel for them. Many female athletes will start first thing in the morning until they go to bed, worrying if they have eaten enough carbs. The result of doing this is actually the reverse of what they need. Carbohydrates only make fat cells more efficient at storing fat. For female athletes, ironically, this excess fat is often stored in their hips and thighs. For women it almost all boils down to misconceptions surrounding carbs.

Read full post here.

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Saturday’s WOD:

9am

“Abbate”

1 Mile Run
21 Clean & Jerk
800m Run
21 Clean & Jerk
1 Mile Run

___________

10am

A.) Overhead Squat
1-1-1-1-1
*Must be done with Behind the Neck Jerk.*

B.) 200m Run
10, 9, 8, 7, 6 of:
Pushups
KB Swings
—————
200m Run
5, 4, 3, 2, 1 of:
Toes to Bar
Burpees
—————
200m Run

results:

Here’s an excerpt of a post from the informative blog Fight Obesity Now

Most people who haven’t been exposed to the paleo diet don’t know what legumes are, let alone that they might not be very healthy!

They are a great example of why the current system of nutritional labeling often isn’t enough.  Not all fat/protein/carbohydrates are created equal.

Legumes include peanuts, dried beans, clover, alfalfa, lentils, lupins, mesquite, carob, peas, peanuts, cashews, soybeans, and seeds such as navy, broad, butter, northern, pinto, red, and black beans.

Described simply, legumes all share a common characteristic – they can’t be eaten (by humans) raw.  Our bodies simply can’t process and/or extract nutritive value from them.  While this alone isn’t a problem (per se), it is indicative of the nature of the problem with them.

Read full post here.

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Tuesday’s WOD:

A.) Clean
1-1-1-1-1

B.) 12 minute limit:
1 mile Run then,
MAX REPS
Clean & Jerk (135/95)
Pullups or Muscle Ups (Advanced)

results:

Another great post from local nutrition educator Diane Sanfilippo.

However, if you look at the LARGEST section of the Pyramid, which now that they’ve turned the slices sideways is a bit tougher to discern, it’s asking us to get the most servings per day of a food group that’s not only largely subsidized in this country, but one that requires THE MOST PROCESSING TO MAKE IT EDIBLE. We’ll talk more about the notion that “whole grains are healthy” in another post, but for now let’s just keep it to the basics of whole foods versus processed foods. The USDA even recommends that we eat fat-free or low-fat milk and milk products. Really? Come on, are they trying to tell us that milk that comes straight from the cow isn’t recommended but milk that’s been processed and something has been removed from it is actually healthier? Is the government smarter than mother nature?! Just THINK about it.

Read full post here.

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Monday’s WOD:

A.) Back Squat
3-3-3-3-3

B.) 2 Rounds
MAX REPS 1 minute of each exercise
Wall Balls
Pullups
Burpees

results:

Bear Grylls endulging in a bite of sake sashimi, prepared Man v.s. Wild style.

Nothing beats wild seafood. One of my favorite things to grill at home is a delicate, buttery Alaskan salmon with a touch of lemon, garlic, and soy sauce. Molto delizioso! However, at the same time of this deliciousness entering my stomach, I give quite the “stress-face” knowing that I just spent 30 dollars for a piece of salmon. Since most of us are not built like Bear Grylls who can go out and catch fish with his bare hands, nor have the luxery to pay for wild fish every day, check out this article from Mark’s Daily Apple which gives some safer options when having to choose from farm-raised seafood.

From the article:

Learning about the various types of aquaculture setups is interesting and useful, but we’re ultimately interested in whether they can produce safe, nutritious, affordable seafood. Wild seafood can be pricey, unavailable, and of questionable merit or sustainability. Certain wild species are definitely worth pursuing – Alaskan salmon, sardines, herring, mackerel, to name a few – but there are environmental (overfishing, collateral damage to other important species, structural damage to the marine environment) and health (accumulation of heavy metals like lead and mercury, polychlorinated biphenyl/PCB, dioxin) issues that the conscious fish eater must stay abreast of. Healthy and safe farmed seafood, then, would be a welcome alternative, if it’s out there. Shellfish, Coho Salmon, Rainbow Trout, and American Crayfish are some options.

Read full list of safe farm-raised options in the article here.

*Aaron, our Sweat Shop’s own personal sushi chef has now relocated to Ki Sushi in San Francisco which only serves sustainable fish. If you’re in the city pay him a visit! Be sure to ask for the special “Hiroshi’s Savory Shoyu Sauce”.

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Wednesday’s WOD:

A.) Back Squat
3-3-3-3-3

B.) Half Alternating Tabata
* 4 Sets of each exercise:

Knees to Elbows
Box Jumps
Situps
Burpees

*20 seconds of work, followed by 10 seconds of rest*

results: