Hero WOD: Tom

"Tom"

Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

www.crossfit.com

Hero WOD: Glen

"Glen"

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

http://www.crossfit.com/mt-archive2/008621.html

Fair winds and following seas on your journey warrior!

The Bulletproof Executive - Less Sex, Better Performance?

http://www.bulletproofexec.com/bulletproof-sex/
Read it if you'd care to, interesting mix of eastern and western perspectives.

Another Pro Using CF

"He spent part of the summer working out in Los Angeles with assistant
coach Bill Bayno, who ensured that each day's sessions were competitive.
Bayno brought in smaller guards to go one-on-one against Williams in
different scenarios, and the two did extensive cardiovascular work as
well. They focused on driving and post moves, as well as getting to the
free throw line, which Williams did well at summer league. On his own,
Williams took up boxing and CrossFit, and he said that the boxing caused
him to lose six or seven pounds in two weeks."

http://www.foxsportsnorth.com/10/02/12/Wolves-Williams-leaner-stronger-t
han-bef/landing_timberwolves.html?blockID=798993&feedID=3697

Bloggy Thoughts, Faction S&C, Paleo Pursuits

I took my first deer hunt of 2012 yesterday, mostly a scouting venture with a bow in my hand.  At first, it was tedious and frustrating, but eventually - the woods broke through and I didn't want to leave.  Felt ecstatic all day.  There was sign everywhere, and I was within spitting distance of deer twice - one big one by the sound when it vamoosed - without ever seeing a hair of either.  It was that thick - which is also why it's good deer cover.

Every piece of land tells a story, and I enjoyed learning the story I could see on this one - old houses, long abandoned, little left but foundations.  A long abandoned orchard - beautiful old pecans.  Fields not plowed for years with no trees older than 20 years, sitting next to bottom lands with large, old trees, the fences gone but easy to note nonetheless due to the shift in tree ages.

After that, I made my way to visit with Mike Bledsoe and Doug Larson of Faction Strength and Conditioning, where we talked performance nutrition for their podcast, The Barbell Shrugged, at their site, http://fitr.tv.

Doug is offering a free online nutrition course - to check it out, go here.  While I like to dive into the long boring details of why, Doug is strong on what the heck to do to get healthy and fit - right now.

I highly recommend you join for his free offering!  Starts October 15 at the link above ...

Kresser On The Nitrate/Nitrite Myths

http://chriskresser.com/the-nitrate-and-nitrite-myth-another-reason-not-to-fear-bacon

Here's the BLUF:  You get more nitrate from "sucking face" than from bacon.  Eat up folks!

Elevated Visceral Fat: "Nobody Wants That"

The language that follows is the language of observational/epidemiological studies:

"among obese adults, visceral fat was associated with more than a twofold increased risk of developing incident diabetes (odds ratio 2.42, 95% CI 1.59 to 3.68).  In addition, developing either condition was also associated with markers of insulin resistance including elevated fructosamine levels (OR 1.95, 95% CI 1.43 to 2.67) and elevated fasting blood glucose (OR 1.88, 95% CI 1.38 to 2.56).

But there were no associations with general markers of obesity, including body mass index (BMI) or total body fat."

In other words, "these are interesting correlations."

Not that I would disagree with their conclusions:

"Our study may have implications for understanding differences between metabolically healthy and pathologic obesity."

This is interesting because not everyone that's fat is insulin resistant, and those who are develop illness as much higher rates than those who are not.

This is also interesting:

"In participants without diabetes at baseline, a number of factors were significantly and independently associated with incident diabetes in obese adults:

• Elevated visceral fat: OR 2.42, 95% CI 1.59 to 3.68 (P<0 .001=".001" li="li">
• Elevated systolic blood pressure: OR 1.26, 95% CI 1.07 to 1.48 (P=0.006)
• Elevated fructosamine levels: OR 1.95, 95% CI 1.43 to 2.67 (P<0 .001=".001" li="li">
• Elevated fasting blood glucose: OR 1.88, 95% CI 1.38 to 2.56 (P<0 .001=".001" li="li">
• Weight gain from baseline: OR 1.06, 95% CI 1.02 to 1.10 (P=0.002)
• Family history of diabetes: OR 2.32, 95% CI 1.25 to 4.29 (P=0.008)

"There were no associations for BMI, total body fat, or abdominal subcutaneous fat, they reported." 

Many of the same factors correlated with the development of insulin resistant in those not obese when the study began.

http://www.diabetesincontrol.com/index.phpoption=com_content&view=article&id=13578&cacatid=1&Itemid=17

All in all, this fits a well recognized pattern of illness - high fructosamine levels/high fructose intake, visceral fat, high blood pressure, elevated fasting glucose, weight gain, and family history of diabetes.  

Lucky for us, most of these symptoms are treatable through carb restriction - I recommend starting out at 25-50g/day to stop these symptoms, and after weight/fat/symptom normalization, many will be able to eat more carbs but maintain their wellness.  Eat meat, eggs, vegetables, nuts and seeds, little fruit or starch, no sugar/wheat.