Wow. This is going to be a fun one :O)

No offense, but that Article is bull-crap! Especially "...it's not just about calories in. It's also about calories out." Note that it is written by the Coca Cola CEO! Conflict of interests much?

This relates EXACTLY to my post from yesterday:

"I've never been much of a 'Black Helicopter' guy ... but the more I learn about nutrition, the more I head in that direction. Among other resources, this 90 minute UCSF presentation is amazing about how sugar, particularly fructose, can poison our bodies:
http://www.youtube.com/watch?v=dBnniua6-oM"

In summary (but this doesn't get you out of watching it!), your body reacts to Fructose (High Fructose Corn Syrup) in much the same way it reacts to alcohol - except your brain doesn't metabolize fructose so you don't get a buzz.

Take the time to watch that video - ESPECIALLY if you have kids that drink soda OR JUICE.

Beyond the Whiteboard will ask you for your times for each Newbie - so write down your split times. At the end, calculate your times for each one (sorry for the math today!). Your time for each one does NOT include the minute rest.

Your overall total time includes the minute rest.

This Saturday, Oct. 17th Scott and I are planning a trip to 6 Flags Marine World if anyone wants to come. I get discounted tickets through work. Send me an email and let me know if you are interested. It should be a lot of fun. Katedaniellealbaugh@gmail.com

Almost had the leader spot at CrossFit Alchemy on this 2+ minute handstand! Jamie's left hand was numb for over 24 hours after this.

Most peeps comin' in sub-20mins today. Everyone in 6AM was sub 25.

Ben Crew, who ran a 50 miler race on Saturday (2nd in age group!), set the bar for the day at 14:11 overall. Smokin'.

Almost had the leader spot at CrossFit Alchemy on this 2+ minute handstand! Jamie's left hand was numb for over 24 hours after this.

So far for Marine World we have the following people coming:

- Scott S.
- Kate A.
- Mountain K.
- Laci J.

Ben killed it this morning. I think he might have ran the second (backwards) 400 faster than the rest of us ran the first 400. And he just ran 50 miles on Saturday??

Great WOD today. Much tougher than 3x Newbie. Didn't try to pace at all, 2:53 on first Newbie, then downhill from there.

Ben, you are friggin fast!!

Hey Julie

Do you have any sweat shirts left ? If so I wanted to buy a large.
Thanks, Shawna

Shawna, we may have one or two more. If so, we'll get them on display tomorrow at the Shed. I'll ping you as soon as I check inventory.

The Filthy Sixty was an amazing workout that needs to be done on a regular basis from now on....in my opinion anyways.

9am- Jodi, Vicki and Ron C rocked this WOD...It was a fun one!
Jodi-??
Vicki- 24:29
Ron-23:13

10a- Ray, Diana, Michele, Jaz, Meg H, Shawna and Stav....Stav did it in 14:07!
Michele- 21:32...her last set she squatted with her 20# son, Luke. =)
Diana-??
Meg H- 20:01
Jaz- 25:40
Ray- 26:41

Nice work from all!!

Got to watch Amy and Adam hit it at 11 for open gym. Amy said she was gonna take it easy?? Right.... awesome job!

Fish Oil. Anyone have a brand preference? Also, how much should a person take?

Uh oh...fish oil.

Easy Answer- Kirkland brand from Costco, most bang for your buck, take as much as you can stomach (3-9 pills a day).

Long Answer- See Marks spreadsheet and dissertation from a few months ago...

Open gym today with the elusive Adam, elusive as in: I started the WOD with him and watched him pulling away by the 100 m mark and then never saw him again, just a black spot in my peripheral vision for the next 24 minutes. He did that crazy thing where you fall off the pull up bar into a push up. Like a movie.
Thank you Mistress Sarah for the kind but firm encouragement, and thank you too to everyone for your well wishes. And thank you most of all to Jaz and Meg, if they weren't showing up consistently right now I am pretty sure I would be making up a story about how my baby needs a nap and a Whopper.

I agree with Scott. The article is written by the CEO of Coca Cola.
A little biases maybe .....

It was great to see Ben & Nicole in the Shed this morning.
Ben smoked this WOD like he smokes all of them.
We will miss Alan & Nancy wile they are in Maui (CONGRATS)

Dont let Justin fool you cause he smoked the WOD as well.
I plan on stealing his "golden shoes" to improve my times.

New look at the shed this morning. go see for yourself!

Can we try Mountain's Filthy 60 on a Mon , Wed , Fri?
Most of us diddnt get a chance to try it

You could make a case for the black helecopter and what the masses are directed to eat. Do you know what it would do to jobs and the economy if suddenly wheat and sugar were declared poison (and what that might do to tax revenues)? I won't even get into the international goodwill we buy with our cheap grains.
The simple fact is that while that soda & juice is a tiny percentage of total calories (as Mr. Coke points out) is the glycemic bullet that creates the waves in hormones and blood sugar that leads to the kind of eating that leads to obesity. While I certainly do NOT recommend low carb eating, the effect of reducing the size of the hormonal and blood sugar waves is well documented from the thousands of people that improved their weight AND heart health by simply cutting out carbs (and eating saturated fat and other foods considered dangerous to your heart).
Unfortunately, our medical community doesn't have any incentive to get our diet figured out. In fact, it would probably take THEIR jobs away as well as reduce the economic potential for selling us drugs.
Lastly, the medical community in general is just slow to learn. Most doctors don't care to be cutting edge at all. There's safety in numbers and there are way more lawyers than there are doctors.
You know those Omega-3 supplements doctors have us take? Their effectiveness was discovered in 1980 (Kromann and Green) for preventing heart disease. It wasn't until 20 years later that Omega-3s became unrestricted for use. Apparently the whole "you're not supposed to feed fat to people with bad hearts" was just too much of a liability issue for people to brave.

I just went to Costco last Monday to get fish oil. They did not have the Kirkland brand which I always get, so I bought NatureMade 1200mg, 375 count for $15.39. Craig, myself and my dogs take it daily so we go through a lot, if only I could get Alana to take it.

Much to my surprise, I enjoyed this mornings workout. It was hard to get up and get going after yesterdays wod but it was great. The 0600 class is always fun. My only concern though is if I will be able to walk tomorrow morning.

Oops- I forgot to write my stuff on the wall. I got 26 something for the crazy newbie. I don't remember exactly. That was a tough workout for me but I was happy to have cut my first newbie time in half from the first time I did it.

There is no conflict of interest in the article. Muhtar Kent is the CEO of Coca-Cola... his interest is in making the company profitable, not in public health. So, he's completely biased, but there's no conflict. If he had the power to make public policy, that would be a conflict of interest.

That said, he tries to put Coca-Cola in the best light possible, but there are just no facts on which to hang an argument. He doesn't try to claim soda is good for you, because it isn't. He doesn't even bother denying that it contributes to obesity, since it obviously does. All he can do is point out other things that contribute to obesity... like sugary snacks, desserts, cereal, television, and video games.

HI DCF! Thank you all for your wedding wishes. We had a magical day. It was amazing. After a few much deserved days off from CF, we are on our way to Maui with our Hopper Deck in hand, jump ropes packed and ready to do some WODs on the beach! See you, 6am, in a couple of weeks!!!

2p- Stout work from the 2pm class. Dean rocked it in a 15:58, and Jeff with a 14:48! Juanell and Elsa came in and did R2 and R3 even though they werent feeling it and left happier campers. Ronnie, 22:56...nice work, bro...

GREAT wod today...altho, Craig, i screwed up and included my rests in my splits...DAMN THAT MATH THING???

Shawna...I believe there may be a LG hoodie left?? All the stuff was packed away when I went in today so I'm NOT certain??? I am looking into doing another round of sweatshirts, so if I do, I'll have people sign-up for sizes and prepay yaddah yaddah yaddah...keep you posted!!

Shawna- your sweatshirt is here!

Tough WOD.

13:15

I think my lack of leg strength limited my pace durning the squats. So I was fresher for my backwards 400. That is the key round. Grinding through a 400 backwards when you legs are screaming is tough

Stav, close but no cigar on halving my time on today's WOD.
Sorry, but a deal's a deal!

Ron,

Advise Luca of our agreement, and we'll go from there.

I'm STILL home sick =(
I want to do this wod on Friday at 4pm open gym if anyone wants to join me. I want to do the filthy sixty this week too. Big plans, big plans... we'll see if I can get outta bed tomorrow. 3 days away from crossfit makes me a very sad girl.

15:53 for me. My first round was my PR on the Newbie at 3:37. When I joined DCF a month and a half ago it took me 4:50 to finish the Newbie. Progress!

On another note, I tried IF for the first time. Haven't eaten in 20.5 hours... mostly because I have been sleeping all day and can't keep anything down anyway. I don't feel hungry or feel like I'm craving anything... thought I would be starving by this point. I'm going to go make some eggs and veggies and pray that they stay where they're supposed to.

Justin
dont you ever forget those "golden shoes" at the shed or they will be mine.
Im gonna start looking for Stav's & D-roes as well. I know those guys have some fast shoes stashed at the gym. It has to be more then just a paleo diet...some kinda super power or magic shoes... anyways one slip up and those shoes are MINE!!
Then we will see whos got the wheels kid.

After I get the fast shoes all I will need is Big Bens (Ben Crews) muscle shirt

then Mattzilla will arrive

Stave,
LOL!

Katie, I hope you feel better soon. Keep your foods to very bland and drink lots of water. You can try adding just a touch of salt to the water to help with absorption. Nothing worse than an upset tummy.

I think Friday I may try the Crazy Newbies WOD if my ankle is up to it. At this point I still have swelling and some soreness. I guess the pain of the ankle masked some other muscle strains because both of my quads are very tender also. I guess that is what happens when you have to run 100m intervals playing softball in the outfield.

Thanks, Jeff. I hope your ankle heals quickly. I used to sprain mine constantly in volleyball so I feel your pain/frustration. Ice the heck outta that mother. I'm no trainer, but I used to tape my ankles for extra support for a few weeks post-sprain.

My mind was shooting for 15 min on this. My body had other ideas. Thanks to Sarah & the newest member of team preggers for the encouragement. Running backward was much tougher than I thought it would be. My 400m backward run was terribly slow. I need to focus on my endurance.... Rugby season is coming in short order. :)
16:45 total

For the record it's about time the evening classes get some quality training time with Sarah! This was a fun WOD. I was nice and consistent through all 3 rounds with sh$t for form, so my time gets tossed out the window. Jeff, let me know when you're thinking of trying this one cause I need to do this and actually be able to stand behind my time.

The Shed looks awesome! I know there's more coming but phenomenal job to everyone who worked on it!

4:32
1:00
7:08
1:00
6:54
20:36 lookin to improve

Mike P- If I am the Jeff you are referring to, I hope to do it on Friday, depending on my ankle. However, I am not sure what time you are available. This will have to remain an open invitation until further notice.