First off, I spent money on skin compression tights instead of my halloween costume.  I’ll whip something up or just rock a wig to the halloween party.  Yes, I’ll be that lame guy that didn’t put any thought into his costume.  I’ll be that lame guy, with skin tights bitch.

Our box signed up for beyond the whiteboard and yeah, I love it. How often will I post here?  Every now and then really.  I don’t plan on posting any WODs or anything, but I will post other random CrossFit / Fitness / Health. 

Like Camille doing this crazy move.

I went to UNLV the other day and did my BodPod test.  Interesting.  Here are my results.

% Fat: 15.6%
% Fat Free Mass: 84.4%
Fat Mass: 31.6lbs
Fat Free Mass: 170.332lbs.  (This means my muscle, organs, etc.)
Body Mass: 201.932lbs.

Energy Expenditure Results: 2051 (Calories I burn throughout the day w/ no Activity)
Sedentary: 2625
Low Active: 3097
Active: 3569 <— this is me mostly on days I CrossFit
Very Active: 4266 <— I was told if you’re not an NFL athlete, you don’t have to worry about this #.
My understanding is that on a WOD day, I’ll burn 3569 calories, which means I need to replace those calories.

I’m considered “Moderately Lean” and fit the 13%-20% Body Fat rating. 
Explanation:  Fat level is generally acceptable for good health.

My goal for the Paleo challenge is to get to Lean (9-12% body fat).  “Lower body fat levels than many people.  This range is generally excellent for health and longevity.”

I don’t care much about where my weight is.  The goal is to bring that 31.6lbs. of Fat Mass down and bring the 170.332lbs. of Fat Free Mass up.  In other words, trimming fat and putting more muscle on.

I’d like to reach Ultra Lean status eventually.  5-8% body fat.  “Fat levels often found in elite athletes.”  I’ll get to this ninja status by doing Paleo/Zone.

Some definitions:

Body Fat:  A certain amount of fat is absolutely necessary for good health.  Fat plays an important role in protecting internal organs, providing energy, and regulating hormones.  The minimal amount of “essential fat” is approximately 3-5% for men, and 12-15% for women.  If too much fat accumulates over time, health may be compromised.

Fat Free Mass:  Fat free mass is everything except fat.  It includes muscle, water, bone, and internal organs.  Muscle is the “metabolic engine” of the body that burns calories (fat) and plays an important role in maintaining strength and energy.  Healthy levels of fat-free mass contribute to physical fitness and may prevent conditions such as osteoporosis.

Hey CrossFitters and other Fitblrs,

I’m participating in Fight Gone Bad V this year and my goal is to raise $150.  This is my first, of many future community events, that I’m participating in.  So if you’d like to be a part of my journey to save a life or two, please feel free to donate by clicking the picture above.  Thanks!

Jared found this and what amazes me is the 29lbs of french fries.  French fries are EVIL!  Fries with a softee from Wendy’s are EVILER!

Jared found this article via FormerFatGuy.  I thought this was good read!

First and foremost, alcohol is a poison and your body must fight to get it out of your system. It directly impairs liver function thus severely hampering your metabolism of fat. If fat loss is your main goal moderation is a key. I have trained many adults who like there nightly beverage, but they never or rarely lose body fat. I would suggest limiting alcohol consumption to once a week if fat loss is your goal.

When your liver is processing alcohol it will stop all other metabolic functions. It will do so until it rids your body of ethanol toxicity which is the by product of alcoholic consumption. This process leads many times to stubborn fat, high cholesterol, high blood pressure and syndrome X. (full article)

There’s also a list of alcohol from good to bad:

Alcohol – Good to Bad

1. Red wine – Best
2. White wine
3. Champagne
4. Vodka
5. Gin
6. Rum
7. Whiskey
8. Cognac
9. Sweet wines
10. Sweet mixed drinks
11. Liqueurs
12. BEER! Worst

I was introduced to India Pale Ales (IPA) recently and love it.  Why?  It has an appealing after taste on my taste buds and after 3 glasses, I’m donesky.  But hey, no more drinky drinky for me until Oktoberfest!

It’s hot here and dry here in Vegas and if you work out a lot, the best natural drink to replenish all the nutrients you sweat out is coconut water.  O.N.E. is a pretty good brand that can be found at Whole Foods for $4.99 for 1 liter.  It’s better than drinking sports drink and is a great source of Electrolytes.  Ingredient: 100% natural coconut water.

crossfitmama:

via Robb Wolf

timoneil:

A place to get answers about all aspects of Paleo diet, exercise and lifestyle. No registration required.

Coconut Water vs. Sports Drinks

I live in Las Vegas and staying hydrated is VERY important.  Jared is very knowledgeable when it comes to nutrition so I’ll try to reblog all the interesting stuff he posts on our main box site.  I’ll be making a trip to Whole Foods to get me some tomorrow!

Most people turn to sports drinks because they are believed to have high levels of electrolytes, carbohydrates and other nutrients. It also helps that athletes like Michael Jordan and Mia Hamm promote them. Yet, did you know we’ve had a natural sports drink around us this whole time that, when compared to Gatorade, packs 13 times more potassium, 3 times more chloride and 2 times as much sodium per 8oz, without all the artificial sugar (see photo below for full comparison)?! It’s called ‘Coconut Water!’ The following is a list of just a few benefits you will get by drinking coconut water:

• Coconut water is a universal donor - It’s identical to human blood plasma (in World War II, it was actually used to give emergency blood transfusions to wounded soldiers)
• It is a Natural Isotonic Beverage - The same level we have in our blood.
• It is better processed than baby milk - It contains lauric acid, which is present in human mother’s milk  (full article)

One of our members brought this video to my attention.  You can increase your performance with the right weightlifting shoes.

The workout gets its name from the total number of repetitions. But those 300 reps weren’t done daily, as some media accounts report, Twight says. Rather, the 300 workout was the finale of months of training, a kind of graduation test, after actors had weight lifted and trained with tools such as medicine balls and Kettlebells (cast iron weights with handles).

It’s daunting, and includes these weight-training moves:

• 25 pull-ups
• 50 deadlifts at 135 pounds
• 50 push-ups
• 50 box jumps with a 24-inch box
• 50 “floor wipers” (a core and shoulders exercise at 135 pounds)
• 50 “clean and press” at 36 pounds (a weight-lifting exercise)
• 25 more pull-ups — for a total of 300 reps

There’s no rest between movements and the score is based on total time, Twight says.