Team WOD
Saturday
Things That Make You Say "WTF"?
"People on BOSU balls"
-Alexander Butt
Recipe of the Day
"Team WOD"
AMRAP 3 minutes
5 Deadlifts, #225/#155
10 Double Unders
REST 2:00
AMRAP 3 Minutes
7 Burpees
7 Pull-ups
REST 2:00
REPEAT 1 more cycle
(total of 2 cycle performed)
This is a Team workout. Each team will have 2 team members. At each station one member will perform the movement while the other performs the other movement. Partners can not switch until both are complete with each specific movement and reps.
The Champion Within
by Dr. Denis Waitley
"You carry the torch of a champion. You may not fully recognize it, but it is with you, wherever you go. Its fire is your winning spirit."
(total of 2 cycle performed)
This is a Team workout. Each team will have 2 team members. At each station one member will perform the movement while the other performs the other movement. Partners can not switch until both are complete with each specific movement and reps.
The Champion Within
by Dr. Denis Waitley
"You carry the torch of a champion. You may not fully recognize it, but it is with you, wherever you go. Its fire is your winning spirit."
Labels: AMRAP 3 minutes, Saturday Workout, seattle crossfit, stoneway CrossFit, team wod
posted by Scott at
7:00 PM
1 Comments:
Coconut oil is a medium chain tryglyceride (MCT) it is easily absorbed by the body and is instantly used for energy. "In the digestive system MCT are broken down into individual fatty acids (MCFA). Unlike other fatty acids, MCFA are absorbed directly from the intestines into the portal vein and sent straight to the liver where they are, for the most part, burned as fuel much like a carbohydrate. In this respect they act more like carbohydrates than like fats." That was quoted from the web site Coconut Research Center. It also has a smoke point of 360 degrees F so it is a good oil for cooking. It is better than olive oil due to the fact that it doesn't require pancreatic enzyme to break it down and proess it for storage. The article I quoted above says the saliva and gastric juices can break down coconut oil, and like it says above, it is instantly absorbed for use. Olive oil is a MUFA, but it is a Long Chain Triglyceride and so needs to be broken down and packaged by the pancreatic enzymes for storage. Coconut oil is a Sat Fat, but doesn't need to be stored. I just recently discovered Coconut milk in the dairy cse at Whole Foods and PCC. It is really good in coffee. I couldn't tell the difference between it and 1/2 and 1/2, one of my guilty pleasures. It tastes good in iced coffee drinks, except it looks kind of weird because the fat coagulates and it looks like spoiled milk. I don't drink milk except for in coffee, but recently had a few glasses of the coconut milk and its very satisfying.
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