WELCOME TO CROSSFIT OVERDRIVE

RESULTS from 2nd BC CROSSFIT OLY COMP

CONGRATULATIONS TO ALL 3 OVERDRIVE COMPETITORS VIKTOR, JESSIE, AND MICHELLE AT THIS PAST WEEKEND’S OLYMPIC LIFTING COMPETITION AS THEY ALL PR’D THEIR LIFTS! OVERDRIVE HAS ONCE AGAIN REPRESENTED WELL AS THIS IS THE 2ND YEAR IN A ROW THAT WE HAVE MEDALLED!

CONGRATULATIONS TO VIKTOR, WHO EARNED A BRONZE MEDAL IN HIS 77 KG WEIGHT CLASS, COMPLETELY UNEXPECTED AS HE WAS IN A VERY TOUGH VETERAN FIELD OF CROSSFIT LIFTERS! HE TONED DOWN THE WARRIOR CRY A NOTCH AND SMOOTHLY PR’D HIS SNATCH AT 85 KG(187 LBS)! HIS C&J WAS EQUALLY IMPRESSIVE AT 231 LBS, HOWEVER, TOUGH JUDGING DID NOT GIVE HIM THE LIFT AS THERE WAS A SLIGHT PRESS-OUT OF THE JERK. NONETHELESS, VERY IMPRESSIVE VIKTOR AND JOB WELL DONE! HE NOW BECOMES OVERDRIVE’S TOP OLY LIFTER!

NEXT UP WAS JESSIE, WHO, ALTHOUGH WAS IN A WEIGHT CLASS ALL BY HERSELF(SHE COULD HAVE GONE UP A CLASS AND MEDALLED), SHOWED COURAGE AND LOTS OF GUSTO AS SHE ACHIEVED PERSONAL BESTS IN BOTH LIFTS! SHE REALIZED THAT SHE HAD MUCH MORE STRENGTH AND POWER IN HER WHEN SHE BEGAN LANDING EVERYTHING IN A POWER SQUAT!! NOT KNOWING WHAT WEIGHT SHE WAS LIFTING HELPED AS WELL ALL IN ALL, JESSIE CAPTURED THE GOLD MEDAL AND PROVED THAT YOU DON’T HAVE TO BE A BIGGER BODY TO OLYMPIC LIFT AS AMAZING FORM AND A WILL TO SUCCEED CARRIED HER THROUGH. IT WAS A PLEASURE COACHING YOU JESSIE AND VERY EXCITING TO SEE YOU DO SO WELL!

LAST WAS MICHELLE, WHO ALSO ACHIEVED PERSONAL BESTS IN BOTH HER LIFTS! THIS WAS A GOOD ACCOMPLISHMENT FOR MICHELLE, WHO HAS BEEN PRACTICING HER FORM A LOT TRYING TO CORRECT OLD HABITS. BEING A PART OF A COMPETITION AND HAVING TO PERFORM UNDER PRESSURE WILL HELP MICHELLE GAIN THE CONFIDENCE THAT SHE NEEDS TO PURSUE HER FIREFIGHTING CAREER. GOOD JOB FOXY!

THANKS TO ALL THE OVERDRIVERS WHO CAME OUT AND SUPPORTED THEIR FRIENDS. IT IS ALWAYS NICE TO SEE THE GREAT COMMUNITY OF OURS GET TOGETHER AND HAVE A GOOD TIME.

Paleo Curry Chicken Recipe

Ingredients:

1/4 Cup of Extra Virgin Olive Oil

2 TBSP of Cumin Seeds

1 Large ‘or’ 2 Medium Yellow Cooking Onion

2 TBSP Ginger (Minced)

1 Garlic Bulb (Minced/Pressed)

1-2 Green Chillies ( More If You Like It Hot )

2 TBSP of Masala

1 TBSP of Tumeric

2 TBSP Curry Powder

2 TBSP Cumin Powder

1 TBSP Cracked Black Pepper

1-2 TBSP of Chilli Powder( How Hot is Up To You!)

6 Chicken Thighs (Skinless)

6 Chicken Legs (Skinless)

12 Tomatoes (Roma or Vine Ripe), halved and baked in oven for 20 min @350F.

One Bunch of Cilantro

Tall Cup of Water.

 

 

Process:

- in a large wok , at medium heat , pour in oil

- add cumin seeds, allow to brown, but not burn

- add onions, cook to clear

- add garlic, ginger, green chillies, stirring continuously

- add one cup of cold water

- add spices , stir till homogenous , water will prevent spices sticking and burning (add as needed)

- once the consistency is paste like add baked tomatoes, again stirring constantly

- add the chicken pieces

- allow to simmer at low to medium heat .

- stir to prevent sticking and burning at the bottom

- add cilantro 1 hour before serving

Tips and Modifications:

- Transfer to a Crock Pot and cook at low all day to make it really tender.

-  The green chillies and chilli powder amounts are to your own desire and threshold lol!

- The spices absorb the water quickly so have water handy to add when needed during the part where you make the base “paste like.”

Any questions feel free to ask me, enjoy Coach H

 

 

 

 

 

 

 

 

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!!