Ok people, we are now coming up on finishing day 4 of the nutritional challenge.  There will be place at the Tank for your to record your scores on Monday.  Remember, this is an honor system.  Remember, you are doing this challenge for you, for 60 days.  This is for you to become stronger, healthier and smarter.  Think about how much you have already learned in just 4 days.  How many nutrition labels have you looked at?  Did you look at that many before?  You will never pick up a product again without thinking about why you are eating it and what it will do for you.  Those are awesome things to be thankful for.  Keep up the great work.  By the way, the lowest score you can get for a day is 0 – yes zero.  Do I want to see that on the score sheet?  H-to-the-ell no! Why settle for a zero?  Do we give up in anything we do at Raleigh CrossFit?  If I have to answer that, you better come speak with me immediately.  Now, take a few minutes to read the information below about grains.  It will keep your mind right when you consider picking up that dinner roll while your friends ingest such inflammatory-causing glutens! It will make you want to slap that roll right out of their hand.

The Truth About Grains

• All humans are at least mildly susceptible to the damage gluten causes.
• What causes the damage? Lectins, phytates and protease inhibitors, and together they limit protein and mineral absorption while inflicting a severe inflammatory response.
• Grains cause inflammation in your digestive tract, which then transmits to the rest of your body.
• When we are inflamed, we retain water.
• The more gut irritation and inflammation, the less nutrients are absorbed, especially protein.  What?
• If you are trying to build muscle and have energy to operate those muscles, you can’t have wasted nutrients, or rather, nutrients not being absorbed.  Therefore, if you are inflamed, less nutrients are going to be used.
• Inflammation also impairs your body’s ability to fight off germs; your immune system is impaired. Additionally, if your immune system is impaired, your recovery from a workout (hello CrossFit?) is stifled. You want to be fresh for your next day WOD? Leave the bread for the birds.
• Cousins, legumes (peanuts, soy products), dairy, sugar and processed vegetable oils (most contain a lot of omega-6 polyunsaturates) also cause gut-irritation and inflammation.  Did you know cows are just as affected by gluten as we are? So grazing on grain rather than grass is not good for them either. This is where some sources suggest that if you are going to have milk and beef, know where it is coming from and choose grass-fed dairy products and beef

UPCOMING EVENTS

Great work with all of the named WODs this week!  A few more to come.

Saturday will be Fight Gone Bad.  Regular class times at 9 and 1030. Come early to cheer and judge if you planned to WOD at 1030a.

Sunday is “Del”, a hero WOD.

MEMORIAL DAY WOD – “Murph”

On Monday, May 28, we will hold just two WOD times – 800a and 930a.  We will be doing the hero WOD, “Murph”.

1 mile run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile run

- Partition the reps any way you like.

We are not raising money for any specific charities, however since this is a Hero WOD and a lot of CrossFit affiliates perform it on Memorial Day, I have included a link to a site that is allowing you to register as a participant in this WOD on Memorial Day. It’s legit and is donating to various charities.  It is $35 and you will receive a t-shirt.  It IS NOT mandatory for you to register in order to do the WOD with us on Monday, May 28.  I just figured I would throw up the information.

http://memorialdaymurph.com/

The end.