CASS Fitness

Grade 10 Boys Rockin' FGB

In a crazy workout that tests heart and strength, the grade 10 boys rocked their Fight Gone Bad scores today!!!

Grade 10 FGB from Ray Gowlett on Vimeo.

 

Defiance Trailer

Defiance from Ray Gowlett on Vimeo.

 

Defiance - A New Challenge at CASS

DEFIANCE

Every rep counts…..we’ve said it, we’ve yelled it, we’ve seen it on t-shirts.  It’s a great notion, but when it comes down to it, how much will you really suffer for one more rep?  Will you train for months to add 3 reps to your score?  Defiance is going to test your will.  You’ll only have 90 seconds an event.  Yup, 90 seconds.  No time to waste, no time to pace, no time to rest, just shut your brain off and sprint.  90 seconds to build up a lead that will only add up to a few reps.  Significant differences will be measured with single digits.  Every rep is going to have a brand new meaning.  

 

Competition this February. More info to come in the following weeks.

 

CrossFit: Nutrition

The CrossFit dietary prescription is as follows:Protein should be lean and varied and account for about 30% of your total caloric load.Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. What Should I Eat? In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. The Caveman or Paleolithic Model for Nutrition Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription. What Foods Should I Avoid? Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar. What is the Problem with High-Glycemic Carbohydrates? The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.Caloric Restriction and Longevity Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.          

via www.crossfit.com

Paleolithic Diet Page (Paleo Diet, Caveman Diet, Hunter/Gatherer Diet)

Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health (Vintage) by Gary Taubes expounds on his 2002 article in the NY Times (What if It's All Been a Big Fat Lie?) and then in Science Magazine (see below). He shows how public health data has been misinterpreted to mark dietary fat and cholesterol as the primary causes of coronary heart disease. Deeper examination, he says, shows that heart disease and other diseases of civilization appear to result from increased consumption of refined carbohydrates: sugar, white flour and white rice. Or in other words, without using the word Paleolithic, he justifies the paleo diet. [Kindle]

via www.paleodiet.com

Easy Nutrition - A Little Help from Catalyst Fitness

Easy Eating - The Zone Diet

It's 2001. I'm in a hockey dressing room, talking to sweaty, tired 10-year-olds at John Becanic's summer hockey camp at the Pee Wee Arena. A few parents lean through the doorway. I'm talking about protein intake for hockey players. They're asking questions, good ones, about things to eat between games in a tournament. I'd been training athletes for five years already; my advice didn't include much about healthy fats, but DID recommend a high-GI carb right after a game (which I still push, for the insulin spike and improved recovery time.)

One boy asks about protein bars. I tell him to emphasize good eating and not rely on supplements. "What kind?" I ask, more to fill the silent void. "Zone Bars. My mom is ZonePerfect." he says. I scoff, pigeonholing Mama into the legions of fad-following Sears Disciples who wear the ZonePerfect badge like a medal. To me, it's the Scarlet Letter.

When Dr. Barry Sears first published "The Zone" in 1995, he couldn't have foreseen the road the book would take. Over the next few years, as The Zone grew in popularity among the fad-diet crowd, Sears enjoyed a hero's renown. But the original book, "Enter The Zone," was too technical. Food had to be counted. Meal preparation required equipment and math. Diligence turned to obsession for a few, and caused a whole new type of eating disorder: the overly-strict. Faced with a lifetime of weighing and measuring and dissecting their plates, the Zone fanatics slowly turned toward the next rising star (Atkins.)

Sears countered with several books designed to simplify Zone eating, and cash in on the dwindling numbers who still followed his brand. In short order, he published Mastering the Zone, Zone Perfect Meals In Minutes, Zone Food Blocks, and The Anti-Aging Zone within 3 years. Between 2000 and 2002, his work took a noticably different slant: making The Zone simpler, and easier to follow. A Week In The Zone, The Soy Zone, 100 Great Zone Foods, and The Omega Rx Zone were all published within 20 months. His brand was dwindling among the simpler (though less effective) low-carb diets like South Beach and Atkins, and since those diets touched on some of the same rationale, The Zone was largely grouped with its contemporaries and went out of fashion with them. But all that was before CrossFit, of course. Now Sears is enjoying a new resurgence of popularity among both athletes and more elite exercisers whose energy requirements go above and beyond a multi-grain bagel at breakfast time.

 

In 2006, Sears did a Live Lecture series, and it was recorded and published for sale (you can buy a copy here.) In my estimation, this is the best piece of work he's ever done: it's simple. It gives the listener a solid piece of equipment (the palm of their hand!) to use for any meal, anytime, anywhere. This, we've dubbed the Hand Model.

At every meal, eat:

Protein: the size and thickness of your palm

Carbs: same. If all crunch vegetables, eat the size of your whole hand.

Fat: size of your thumb.

Now THAT's a food plan! Since everyone will respond slightly differently depending on insulin sensitivity and output, a little experimentation is necessary. This, too, is addressed in the Live Lecture; you just need to do a little test.

1. Eat your meal.

2. Do your thing.

3. 3 hours later, ask yourself: am I hungry, but alert; or am I hungry, but tired or dopey?

If you're hungry but alert, you're in the right Zone for fat metabolism. You're doing it right. If you're hungry and tired, you're suffering the slope of lowering blood sugar. You may crave a carbohydrate snack. Either reduce your carb intake, or increase everything else to provide blood sugar stability.

This, folks, is as easy as food intake is ever going to get. Personally, I dropped too much weight at first, and had to ramp up total Zone Blocks and especially fat intake to survive the punishing CrossFit schedule. Modify as necessary, but this will get you 90% of the way there.

It's 2001. I'm in a hockey dressing room, talking to sweaty, tired 10-year-olds at John Becanic's summer hockey camp at the Pee Wee Arena. A few parents lean through the doorway. I'm talking about protein intake for hockey players. They're asking questions, good ones, about things to eat between games in a tournament. I'd been training athletes for five years already; my advice didn't include much about healthy fats, but DID recommend a high-GI carb right after a game (which I still push, for the insulin spike and improved recovery time.)

One boy asks about protein bars. I tell him to emphasize good eating and not rely on supplements. "What kind?" I ask, more to fill the silent void. "Zone Bars. My mom is ZonePerfect." he says. I scoff, pigeonholing Mama into the legions of fad-following Sears Disciples who wear the ZonePerfect badge like a medal. To me, it's the Scarlet Letter.

When Dr. Barry Sears first published "The Zone" in 1995, he couldn't have foreseen the road the book would take. Over the next few years, as The Zone grew in popularity among the fad-diet crowd, Sears enjoyed a hero's renown. But the original book, "Enter The Zone," was too technical. Food had to be counted. Meal preparation required equipment and math. Diligence turned to obsession for a few, and caused a whole new type of eating disorder: the overly-strict. Faced with a lifetime of weighing and measuring and dissecting their plates, the Zone fanatics slowly turned toward the next rising star (Atkins.)

Sears countered with several books designed to simplify Zone eating, and cash in on the dwindling numbers who still followed his brand. In short order, he published Mastering the Zone, Zone Perfect Meals In Minutes, Zone Food Blocks, and The Anti-Aging Zone within 3 years. Between 2000 and 2002, his work took a noticably different slant: making The Zone simpler, and easier to follow. A Week In The Zone, The Soy Zone, 100 Great Zone Foods, and The Omega Rx Zone were all published within 20 months. His brand was dwindling among the simpler (though less effective) low-carb diets like South Beach and Atkins, and since those diets touched on some of the same rationale, The Zone was largely grouped with its contemporaries and went out of fashion with them. But all that was before CrossFit, of course. Now Sears is enjoying a new resurgence of popularity among both athletes and more elite exercisers whose energy requirements go above and beyond a multi-grain bagel at breakfast time.

 

In 2006, Sears did a Live Lecture series, and it was recorded and published for sale (you can buy a copy here.) In my estimation, this is the best piece of work he's ever done: it's simple. It gives the listener a solid piece of equipment (the palm of their hand!) to use for any meal, anytime, anywhere. This, we've dubbed the Hand Model.

At every meal, eat:

Protein: the size and thickness of your palm

Carbs: same. If all crunch vegetables, eat the size of your whole hand.

Fat: size of your thumb.

Now THAT's a food plan! Since everyone will respond slightly differently depending on insulin sensitivity and output, a little experimentation is necessary. This, too, is addressed in the Live Lecture; you just need to do a little test.

1. Eat your meal.

2. Do your thing.

3. 3 hours later, ask yourself: am I hungry, but alert; or am I hungry, but tired or dopey?

If you're hungry but alert, you're in the right Zone for fat metabolism. You're doing it right. If you're hungry and tired, you're suffering the slope of lowering blood sugar. You may crave a carbohydrate snack. Either reduce your carb intake, or increase everything else to provide blood sugar stability.

This, folks, is as easy as food intake is ever going to get. Personally, I dropped too much weight at first, and had to ramp up total Zone Blocks and especially fat intake to survive the punishing CrossFit schedule. Modify as necessary, but this will get you 90% of the way there.

Powerlifting Begins

The PPZ classes have begun a new powerlifting phase of training.  The focus over the next 6 weeks will be preparing for the powerlifting competition by increasing strength and power.  Two students have begun to show promise, Amanda Haner and Erica Sachro.  These two students brought their A game to the weight room and ripped the 5x5's for bench press and in 15 short minutes began to do cleans like Olympians (ok...maybe not like Olympians, but they were good).  Look for these two shine come competition time, as well as many others who are starting to ramp it up.

On The Horizon....

After an incredible peak with the FGB groups, the PPZ classes have been taking a little bit of a break to recover and get ready for the next training phase.  We're beginning to ramp up for a powerlifting phase (inspired by Catalyst Fitness), starting a new speed/agility program, and will be working on maintaining our beep test fitness.  Upcoming events............powerlifting meet in December!!!!!!   Three exercises.....bench, box squat, and hex bar.  Add all three up to determine the champ in each of the weight class divisions.  See Mr. Gowlett for a workout program.  Details are on the way!

Zach's On The Wall!

Today in fitness, Zach Reid pulled off 45 dips earning his spot on the Fitness Wall of Fame!  Way to go Zach.......next time 50?

Fitness Friday...

We will be running a new Fitness Friday event this week.  Period 3 begins at 11:30, and Period 4 will begin at 12:45.  See you there.