WELCOME TO CROSSFIT OVERDRIVE

CARL PAOLI – Gymnastics Freestyle Seminar June 16th

ATTN : OVERDRIVERS

What an amazing opportunity for you all to learn from one of the best, Carl Paoli! Carl and his crew will be coming up to BC on Saturday June 16th, to our very own box! He will be conducting a 1-day seminar on gymnastics movements and how to improve your skills and apply them to your Crossfit training. SPACES ARE VERY LIMITED so register now to secure your spot. This seminar is good for coaches, athletes, and anyone who wants to improve on their gymnastics skills.

Here is the link to the registration page:

Freestyle Connection Seminar with Carl Paoli

 

The Truth about Fiber

The Truth about Fiber

­­­A lot of people ask us, if you don’t eat grains, how do you get your fiber?

WHAT??!! NO GRAINS?! WHAT ABOUT THE FIBER?! AHHHH!

Wait. Breath. Deep breathes. Ok.

Well, what I am here today to tell you the truth about fiber – where you get it and what types do what. Listen up Paleo-lifestylers! This is going to make your life much easier. Here’s the breakdown of fiber:

What you get: Soluble Fiber

What it means: Fiber that dissolves readily in fluids. These fibers have been linked to lowering ‘bad’ cholesterol and regulating of blood glucose levels

Is that good? Yes. You want this.

What they eat: oat bran, oatmeal, beans, peas, rice bran, barley

Your rebuttal: citrus fruits, strawberries, apple pulp

What you get: Insoluble Fiber

What it means: Does not dissolve in liquids, passing through the digestive tract, moving things along. If you are losing weight, these foods have a fulling effect, for weight management.

Is that good? Yes. You want this too.

What they eat: whole-wheat breads, wheat cereals, what bran (holy cow batman! That’s a lot of wheat!)

Your rebuttal: cabbage, beets, carrots, brussels sprouts, turnips, cauliflower, apple skin (ah, that sounds better)

What you get: Resistant Starch and Others (wow, that doesn’t sound pleasant, does it??)

What it means: Starches that are not digested in the small intestine. I like to call them fillers because a lot of them are added to other things to add fiber, lower the caloric intake, and screw around with your system.

Is that good? No. You do not want or need this.

What they eat: potatoes, pasta, legumes and rice

Your rebuttal: YOU DON’T NEED ONE! YAY!

In Summation: You are going to be just fine being Paleo. There is a lot of fiber in the foods that we eat, without having to stoop so low as to getting it from those nasty resistant starches.

The Myth on Eggs and Cholesterol

If you love eggs but still feel a bit guilty when you eat them, here’s some happy news: eat your eggs with a smile, because they’re good for you.

Nutrition recommendations have lifted the cloud over eggs and the thinking now is that an egg a day is OK.

For much of the past 40 years the public has been warned away from eggs because of the risk of heart disease. Unhealthy serum cholesterol levels have, after all, been linked to increased risk of cardiovascular disease, and eggs are relatively high in dietary cholesterol.

Eggs, the new good food.

Cholesterol is made naturally in the bodies of all animals and humans. It is necessary for the production of hormones and vitamin D, and to keep cell walls healthy. The liver makes most of the cholesterol needed by the human body so you shouldn’t have to worry about getting enough from your food.

Dietary cholesterol is found in animal foods, such as meat, fish, poultry, dairy products and, of course, eggs. While the cholesterol in food can raise your blood cholesterol levels, researchers now know that consuming too much saturated fat and trans fat generally contributes more to unhealthy serum cholesterol levels.

Some research has even questioned the connection between egg consumption and cardiovascular disease. A study published in the Journal of the American College of Nutrition showed that risk of cardiovascular disease in men and women did not increase with increasing egg consumption. In fact, it showed quite the opposite. From their findings of analyzing more than 27,000 subjects, they indicated that the egg consumers actually had lower serum cholesterol levels than those subjects who abstained from eggs.

The Harvard School of Public Health’s research showed the dietary cholesterol in eggs does not have a negative effect on blood cholesterol levels of healthy people. This and numerous other studies have shown there is no link between eating eggs and a higher risk of heart disease or stroke for healthy adults. Some recent studies have even shown that HDL (good) cholesterol increased when people ate an egg-supplemented diet.

Given this research, most of us can eat eggs without guilt. However, about one quarter of the population need to limit their cholesterol consumption because they are sensitive to dietary cholesterol, which affects the amount of cholesterol in their blood.

These people include those with high cholesterol and/or high triglyceride levels.

Guidelines not to limit egg consumption have been revisited because of the latest research, but also due to a better understanding of eggs’ nutritional benefits. Eggs provide a number of heart healthy nutrients, such as folate, vitamins E and B12, omega 3 and omega 6 fatty acids, as well as antioxidants such as lutein and zeaxanthin, which are important for good eye health. Eggs also contain vitamin D and A, iron, phosphorus and zinc.

We know that one egg has little total fat – just five grams, of which 1.5 grams is saturated and 3.5 grams is healthy unsaturated fat.

Eggs also are a superb source of choline. Recent research has also found choline to be an essential nutrient needed for the normal functioning of all cells. It is especially important for proper liver, brain and nerve function, memory and transporting nutrients throughout the body. Research is providing more and more details about the benefits of choline and that most people are not getting enough.

The National Academy of Sciences now recommends an increased choline intake for pregnant and breast-feeding women (450 and 550 mg).

Studies show that choline works together with folic acid in many of the pathways that involve nervous system development during pregnancy. Choline seems to prevent birth defects, and play an important role in infant brain development, mainly in memory function. Two eggs provide about 250 milligrams of choline or roughly half the recommended daily intake for men and women (550 mg and 425 mg respectively).

Choline also plays an important role in heart health. It seems to have a role in breaking down homocysteine, an amino acid in the blood that may be associated with an increased risk of heart disease. In fact, research shows that choline deficiency results in increased homocysteine levels.

If you are concerned about your blood cholesterol level, reduce the amount of saturated fat and trans fat in your diet rather than reducing your egg intake. Choose omega-3 eggs to protect your heart and enjoy the whole egg. The yolk is loaded with carotenoids, vitamin A, vitamin E and choline. One egg contains twice the choline found in a three-ounce (85 gram) beef steak.

Paleo Diet Flowchart

Just One More Rep!

Can’t breath… Must get one more rep…

NEW YEAR’S RESOLUTIONS 2012

PLEASE TAKE THE TIME TO WRITE OUT OR POST TO COMMENTS 3 to 5 HEALTH AND FITNESS RELATED GOALS FOR THIS YEAR. OVERDRIVE WOULD LOVE TO HELP YOU ACCOMPLISH THEM!!

OVERDRIVE NEW YEAR’S PALEO CHALLENGE 2012

CROSSFIT OVERDRIVE New Year’s 2012 6-Week Paleo Challenge
Dates: January 9 – February 19, 2012
Entry Fee: $40 per individual, $70 per team(pairs)
*No refunds once the challenge starts
This is not a weight loss competition. This challenge is a way to better health, better fitness, and a longer happier life.
To sign-up, write your name down on the whiteboard and we will arrange for your pre-challenge checklist to be completed.

Judging Details
1. Before and After photos. If you would like to do them on your own, submit your “before” photos to marco@crossfitoverdrive.com. One from the front, one from the side, and one from the back. You should be wearing a bathing suit or under garments in these. All photo submissions are private and confidential and will not be published or seen by anyone outside judges without your expressed consent.
2. Waist circumference and bodyfat percentage
3. WODs completed at the box. We believe rewarding people for being at Overdrive will serve two purposes. First the more you
are at CrossFit the more support and exposure you will have during the Paleo Challenge. Being around others that are going through the same experiences you are will enhance your chances of success. Second, the benefits of Paleo are magnified when combined with a training program that includes constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life.
4. Bodyweight(this will be for reference only)

Mandatory Requirements for the Challenge
-Consume no grains or gluten products. This means bread, pasta, rice, beer, pastries, cookies… Check labels for wheat/gluten.
-Consume no refined sugars. This means candy, soda, white sugar, agave, honey, etc…
-Drink 1oz (or more) per lb of bodyweight of a non-calorie beverage. This means water, herbal tea, or seltzer. No, not diet soda, sorry.
-Take 2-4 grams of EPA/DHA in fish oil tabs each day. *If you are eating all grass-fed/pastured/wild caught animal products this may not be necessary. If you eat a lot of nuts, any veg oils, or any conventionally raised animal products however then stick to 2-4g per day

Optional(May HINDER success)
-Dairy (Depending on your body composition goals and tolerance to lactose)
-Alcohol in the form of wine or liquor. Beers contain gluten, except for a few. The refining process of liquors leaves the gluten out, plus tequila is kinda paleo?
-Coffee. Yeah, I don’t want to know what you act like without your morning cup either, but consider cutting down, especially if you’re sensitive to it and/or sleep and hormonal recovery are large parts of your challenge.

Optional(May HELP success)
-Sleep 7-9 hours a night on a regular schedule. Even laying down and waking up at consistent times can be huge.
-Spend 10 minutes a day with a foam roller or a lacrosse ball or some other tools working on muscular release and mobility

Bonus and Fun Provisions
-Saturday January 7 at 11:30 am(after team WOD) Pre-Paleo meeting where we will discuss strategies and open up the floor for questions and answers(hand-outs will be provided)
-Friday January 27th at 8:00 pm - Paleo Pot-Luck party with Paleo friendly spirits!
-Friday February 10th at 8:00 pm - Paleo Pot-Luck party with Paleo friendly spirits!
The Pot-Luck get-togethers are for everyone to come out and share their recipes and experiences with one another, a great way to show support!

Prizes
The top 3 finishers in each category(Men’s, Women’s, Team) will be in the prize pool which includes cash, monthly memberships, Lululemon gift cards, other fitness related accessories, and Overdrive apparel. Good luck everyone!!

Deadlines
‘Before’ pictures are to be submitted by Monday Jan.9th at 8 pm.
All measurements to be done at the box between Wednesday Jan.4 and Monday Jan.9.

HAPPY NEW YEAR 2012!!

OVERDRIVE NEW YEAR’S PALEO CHALLENGE

Attention : Overdrivers
Your patience and understanding is required as the details of this Challenge are not finished yet. We want to make sure that this will be a kick-ass challenge and that it will be fun for everyone! So, stay tuned…here are a few details of the challenge.

Dates of challenge will be Jan.9 – Feb.19, 2012, yes, a 6-week challenge! There will also be a few categories to enter into : Men’s, Women’s, and pairs. Yes, you can team up with someone to go through the challenge together! Your results will be the accumulated improvements.
Registration fees are the following : $40 per individual contestant, $70 per pair. The more entries, the sweeter the pot!
Prizes include ONE month FREE memberships, Lululemon gift cards, Overdrive apparel, other fitness related prizes, and of course cash!!

So, think about this everyone and let’s get fit and healthy for 2012!!
Coach M.

MERRY CHRISTMAS and HAPPY HOLIDAYS!

Crossfit Overdrive wishes all of our students and extended family members a very MERRY CHRISTMAS and Happy Holidays!

Our holiday hours are listed below:
Saturday December 24 – 10 am Team WOD
Sunday December 25 – Closed
Monday December 26(Boxing Day) – Closed
Saturday December 31 – 10 am Team WOD
Sunday January 1st – Closed
Monday January 2nd, 2012 – All classes in session