If you haven’t noticed, there has been a “tropical” aroma around the Sweat Shop recently. You may also have noticed some “wood like” shavings on the floor and have been wondering why Nabil has a jagged saw in the Sweat Shop cabinet. The answer to these inquiries is our infatuation with Coconut Water. Really?? Coconut Water?? Not only does it serve as a sweet, nutty, delicious beverage, coconut water contains several important electrolytes for rehydration and replenishment after a grueling Sweat Shop WOD. Because of high levels of potassium, water content, and natural sugar, many people are turning towards coconut water for a post exercise beverage and abandoning the corn syrup-filled Gatorade. Check out this article by Dr. Bruce Fife, which highlights the health benefits from coconut water.

http://www.coconutresearchcenter.org/hwnl_4-4.htm

ALSO, check out this post by Nathan, Sweat Shop member and Crossfit Adventure owner, about where to find the best coconut water products.

http://crossfitadventure.com/2010/01/31/coconut-water/

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Legitness of the Week

Kristin 105×3 Overhead Squat (PR)
Chris G. 145×3 Overhead Squat (PR)
Amy 50×3 Overhead Squat (PR)
Jessica 105×3 Overhead Squat (PR)
Mike S. 115×3 Overhead Squat (PR)
Jin 135×3 Overhead Squat (PR)
Nathan 175×3 Overhead Squat (PR)
Joel 95×5 Overhead Squat (PR)
Cassie 55×5 Overhead Squat (PR)
Heejin 55×3 Overhead Squat (PR)
Brenna 70×3 Overhead Squat (PR)
Nik 195×3 Overhead Squat (PR)
Ellie 105×3 Overhead Squat (PR)
Alex 455×1 Back Squat (Sweat Shop Record)
Alexa 115×3 Back Squat (PR)
Jim M. 155×3 Back Squat (PR)
Lucinda 85×3 Back Squat (PR)
Alex opts to power snatch all 30 reps of last Saturday’s “ground to overhead” workout
Nathan donates a brand new 40lb. vest to the Sweat Shop as a gift!

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Friday’s WOD:

4 Rounds
Each round has a 3 1/2 minute clock to complete:

200m run
5 Burpees
10 Push Press
Front Squat for REPS

REST 1 1/2 minutes between rounds

results:

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Thursday’s WOD:

403m run

3 Rounds
15 Deadlifts
12 Box Jumps
9 Handstand Pushups

403m run

results:

When it comes to nutrition, staying in the Zone is a key component.  Ideally, you want your meals to be as close to the Zone ratio as possible, 40% Carbs/ 30% Protein / 30% Fat.   

Yogurts come in all shapes and sizes, and most vary in nutritional content.  Depending on what you add to your yogurt, choosing the right one is important if you want to stay in the Zone.  Look for a yogurt (preferably organic) that is high in protein so that when you add fresh fruit to your yogurt it doesn’t create a meal that is too high in carbohydrate.  For comparison, I’ve also included the nutritional information for Yoplait flavored yogurt.  By itself it is already WAY out of balance, add some granola, toast, a glass of OJ, or a bagel to this and you are well on your way to an unhealthy insulin spike. 

As a side note, ALL of the yogurts listed below have roughly the same calorie count… it’s just a matter of where the calories are coming from.

Information on plain yogurt is for serving size of 1 cup (8oz.)

Mountain High: Plain (Whole Milk)
Carbs 17
Protein 11
Fat  8
Ratio = 37/24/39

Trader Joe’s European Style Plain Whole Milk
Carbs 14
Protein 12
Fat 7
Ratio = 34/29/37

Trader Joe’s Greek Style Lowfat Plain 2%
Carbs 9
Protein 24
Fat 3
Ratio = 23/60/17

Fage Total 2%
Carb 9
Protein 19
Fat 4.5
Ratio = 23/50/27

Information for Yopait yogurt is for one container (only 6oz.)

Yoplait Flavored Yogurt

Carbs 33 (sugars 27!)
Protein 5
Fat 1.5
Ratio = 80/12/8

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Thursday’s WOD:

compare to 4/6/09

4 Rounds:

15 Deadlifts
403 meter run
15 Ring Dips

results:

Props to Sarah G. who increased her deadlift weight by 20 lbs. on this workout, compared to the last time she did it, AND was still able to better her time by about 30 seconds!