— MURPH- 1mile run 100pullups 200pushups 300squats 1mile run, if you have a weight vest you are encouraged to wear it.
— a half Murph will also be an option so you know you CAN do it!

A minimum donation of $20 is mandatory to participate. All proceeds go to Travis Mills and his family.

Donations may be sent in if you are unable to attend you can send check/money order made out to Kelsey Mills, please send to

Send to:
Matt Higgins
2823 graney rd
Caledonia NY 14423
— Even if your not planning on participating please come watch and donate as it is for a good cause

CrossfitGeneseo
3339 Cuylerville rd
Geneseo NY

CrossFit 585
22 Winston Place
Rochester, NY 14607

Promotions are also taking place so if you think you might be up for a stripe or two don’t miss your chance to be recognized by everyone for your hard work!

Big congrats go out to all the M5′ers who showed off their stuff at Marcelo’s Academy in NYC this weekend.

I was proud to promote Patrick Conroy to the rank of Blue Belt! He’s put in a ton of hard work and has an ongoing desire to improve. He’s really a role model as to how one can really take hold of jiu jitsu and run with it!

White Belt Stripes

Dan Horn- 4 stripes

Steth Cowell – 2 stripes

Sandra House – 2 stripes

Greg Hartman – 2 stripes

David Rapp – 2 stripes

Tim Fuller – 2 stripes

For optimal health, children need an hour of physical activity every day. Although this amount can seem daunting, most children meet this goal through a combination of free play, organized sports and school PE programs.-CDC: How Much Physical Activity Do Children Need?

585 Kids Summer Fitness Program offers three weeks of a fun, safe, and healthy environment for your child to gain one solid hour of physical activity each day. These activities not only increase cardiovascular health and weight loss, but they increase balance, coordination, strength, and proprioception; which directly correlate to learning and brain development. We provide small challenges and celebrate their accomplishments resulting in an increase in self confidence and inner strength. A typical hour of 585 kids includes jumping, crawling, climbing, running, moving heavy objects, throwing, and balancing.

Our kids coaches are highly qualified elementary school educators and have years of experience in fitness coaching.

Meghan Kelly is an art teacher at Kirk Road Elementary School in Greece. She has run kids fitness programs in previous years and is a certified CrossFit trainer.

Jess Hayden is a school psychologist in the city of Rochester. She’s currently on special assignment as a part time action based learning teacher in the brain gym at School #34. Jess is also a certified CrossFit trainer and has had two years experience coaching girls’ high school rugby.

Session 1: July 9-July 27; 2:30-3:30PM M-F *Reserve by 6/1/12

Session 2: Aug 6- Aug 24; 2:30-3:30PM M-F *Reserve by 6/1/12

Cost: $150/Child

Location: 22 Winston Place Rochester, NY 14610

Contact: Meg: (585) 752-3804 or Jess (585) 734-8933

*Nerdspeak: Object “a” is clearly more massive than object “b,” but the gear train amplifies the input torque from object “b,” creating a mechanical advantage that keeps the system in equilibrium. If I meticulously manipulate macronutrients, sleep schedule, stress, workouts, pharmaceuticals, humidity, etc., I can create the optimal energy balance for achieving my goals!

*Redneck Response: What in tarnation? I ain’t countin’ no calories!

Pardon the stereotypes, but in my opinion it’s a pretty accurate representation of how people view nutrition; it can be as simple or complex as you want to make it. Optimal location on the “spectrum” ultimately depends on your current lifestyle and goals, but the basic idea of this series is to cultivate a level of insight somewhere in the middle – one that allows you to make conscious and healthy decisions without getting overly particular and fussy.

Improving dietary habits for general health and longevity requires 20% knowledge and 80% will. I just made that up, but you’re going to have to trust me for any of this to work so just believe it, okay? The plan is to provide you with a few bits of knowledge each week, but in order to start you on the path of healthier eating TODAY you’re going to have to engage a little extra willpower. It will get easier in subsequent weeks when you start to understand WHY you are doing what you’re doing. So are ya ready? Let’s do it.

As you know, there’s more to the “calorie in/calorie out” equation than meets the eye, but it is a great place to start. Hopefully by now you have gotten used to your favorite online calorie tracker and determined your “calorie need” for both workout days and rest days (if you have not, refer to last week’s post NOW!). Today we’re going to tackle what you should be eating regularly to fill those needs, based on your goals. Calorie and macronutrient tracking is necessary for goal-based prescription at first, but most people get a handle on what and how much to eat rather quickly and the tracking becomes unnecessary. Also, you don’t need to be exact. Some days you will eat above your levels and some days you’ll eat below. This is a template, not a Bible.

1. PROTEIN: A few weeks ago you read about several of the functions and benefits of dietary protein. You must eat enough to perform those functions and avoid deficiency; however, there is a lot of controversy over the potential long-term effects of “high-protein” diets. While there is no definitive proof of ill-effects, there really is no benefit to going above and beyond requirements because amino acids are NOT an efficient energy source. Tello likes to use automobile examples, so in keeping form: if your body is a car, protein is not fuel, but rather all the things you add for maintenance (oil, wiper fluid, tire air, etc.). Active individuals should shoot for between 0.7g and 1.2g per kilogram of BW each day. The more you drive (move/exercise), the more maintenance you’ll require. Plan accordingly.

• Great sources of protein include: meat, fish, poultry, whole eggs, whey, various dairy (if you can tolerate) *** Grass-fed/organic animal products are better, but NOT necessary.

2. CARBOHYDRATE: This is where it gets a little tricky. There are no essential carbohydrates, in other words you could survive (and even thrive!) on zero carbs your whole life. Many of our ancestors did; early humans survived periods of ice age and literally zero edible vegetation. The only cells in our body that require glucose are red blood cells, and the little they need can easily be produced from amino acids via a process called gluconeogenesis (google it J). With that said, there are myriad benefits to eating a variety of vegetables and fruit.

The average individual with goals of optimal health/longevity should shoot for 50-150g/day via any and all non-starchy vegetables and up to 2 daily servings of fruit (WASH YOUR PRODUCE WELL!). That may not seem like a lot, but I challenge you to exceed 150g worth of veggies, and I want to be there when you try.  If you’ve got a sweet tooth, you can even save yourself 30g for a bowl of ice cream (or whatever you choose) after dinner. Rapid weight loss can be attained below 50g/day but this should only be attempted under strict guidelines and is not suggested in conjunction with heavy exercise.

If your goals are performance-based, your curve might look a bit different. Returning to our car example, carbohydrates are our Nitrous Oxide boosters; they help when we want to move fast and as CrossFitters, we like to move fast a lot. Feel safe to increase your carbohydrate intake to up to but NOT MORE THAN 2g per pound of body weight on days you perform short, intense metcons and heavy lifting. Try sticking to tubers (potatoes/squashes), roots (beets/radishes), and fruits. We’ll talk more about “Paleo/Primal” and grains in a future post.

• Check out my personal blog for some more in-depth info about carbs:

http://kurtisbednarcyk.blogspot.com/2011/08/truth-about-carbs-part-1.html

http://kurtisbednarcyk.blogspot.com/2011/08/truth-about-carbs-part-2.html

 3. FAT: Last but certainly not least, fat is your body’s preferred fuel source; the gasoline that gets you where you need to go. To calculate your fat requirements:

Fat grams required = (calorie need – protein grams*4 – carbohydrate grams*4) / 9

 Example = (2200 – 140*4 – 150*4) / 9

= (2200 – 560 – 600) / 9

= 1160 / 9

= 116g fat

It may seem strange to be eating so much dietary fat, especially if fat loss is your goal.  You don’t have to be totally accurate every day, but remember that you should not put yourself in a long-term deficit of more than ~500 calories a day – your body is very smart, and too large a deficit will signal that food is scarce and wreak havoc on your hormones. Fat is a far better and more efficient source of energy than the excess sugar and starch you’ve been told to eat for years (again, more on that later). In addition, dietary fat is less likely to be stored as fat when you keep your blood sugar and resulting insulin spike at bay. It is actually better to OVEREAT on proper fat sources than to UNDEREAT, so eating until you’re satisfied works too!

• Great fat sources include: the fat on your protein sources (meat, fish, poultry, eggs, dairy fat), uncured bacon, coconut oil/butter/milk, extra-virgin olive oil, avocado, occasional nuts/seeds (macadamias are best).
• http://kurtisbednarcyk.blogspot.com/2011/08/truth-about-fat.html
• http://kurtisbednarcyk.blogspot.com/2012/02/truth-about-peanut-butter.html

That about covers it! Sorry to throw so much at you at once. Change takes time and everyone will adjust at different rates. Do not be “perfect”; just be conscious. If you feel overwhelmed I’d suggest first trying to minimize added sugars, grains and other processed foods (or weeks, even!) without worrying about macronutrients. Once you become comfortable with eating real food, you can start planning a week’s worth of meals ahead of time and do the proper grocery shopping. Over time it will become second nature and you’ll realize that it is not nearly as difficult or time-consuming as it sounds. As always, feel free to ask questions. Good luck!

Kurt Bednarcyk

• -B.S. in Clinical Exercise Science / Cardiac Rehabilitation from Ithaca
• -Certified Personal Trainer by the National Academy of Sports Medicine.
• -CrossFit 585 Athlete

Previous Posts:

Awareness: The First Part of Change

Why am I tracking my diet? It’s like work and stuff!

A House Built on Protein

Oh Fat, How I Love Thee!

Assembling the Puzzle

We would like to see all of our athletes improve their mobility and alignment, in order to improve their performances in and out of the gym. We believe yoga to be a valuable tool to utilize in order for you to achieve such flexibility and correct postural alignment.

What: Five  week yoga series with Anika Lalopa

Who can attend: All 585 Members, Friends, Family, Neighbors, and other CrossFit Athletes

When: 7:30 PM on May 2, 9, 16, 23, 30

Cost: $50 members, $60 nonmembers

***First 10 people to register will receive a $5 discount***

We must have at least 10 participants in order to host the series

RSVP: Jess Hayden jessielhayden@yahoo.com

Anika Lalopa, certified yoga instructor and personal trainer, teaches Hatha Yoga in the Anusara style-a steady, intelligent practice based on sound alignment principals and methodology.

When: Saturday, April 21st
Time: 7:30 – 8:30 am
Where: MCC Field house- Park in lot G and walk to the field house in building 10
What are we doing? Working on running skills and then playing some super fun turf style games!

Where: Frontier Field, Home of Rochester Red Wings

What: A fun gathering at the ball park of CrossFit 585 Brazilian Jiu Jitsu’s members, families and friends. Fireworks to follow.

Cost: $9.50/person

RSVP: All money and reservations due by April 26

Sign up at gym OR Email: 585bjj.social@gmail.com with the number of tickets you’d like

Money can be turned into Eric Cady, Jess Hayden, Ariel Kirk, or Heather Holderness

In the next week, you will begin to align your diet towards your goals and present status, based on the physiological effects of certain ratios. This will include links to research articles and various sources for YOU to read. This is meant to help each individual choose the nutritional strategy that fits best. We are here to supply information, help answer questions, and support your growth…not make your mind up for you.

Task 4-A) Establish a macronutrient ratio for Training and non-training days

• Step 1: Take your averages of your Non-Training Days from each macronutrient, and multiply them by the appropriate calorie equivalent (Use the chart), then add them up to give you average total.

Example:

140g Protein (PRO) x 4 = 560 calories

120g Carbohydrates (CHO) x 4 = 480 cal

110g Fat x 9 = 990 cal

560+480+990 = 2030 total calories (average)

• Step 2: Divide each MN calorie total by your total # of calories to give you your % for that MN, and ultimately your total ratio:

 PRO: 560/2030 = ~28%

CHO: 480/2030 = ~24%

FAT: 990/2030 = ~ 48%

•  Step 3: Repeat steps for Training Day Average

Based on the chart below, how would you classify your diet?

I would classify the example as a High Fat/High Protein Diet

Task 4-B) Establish your Estimated Energy Expenditure

Now you will establish the amount of calories to maintain your current weight. This estimate will give you a baseline comparison to see if you are under-fueling or over-fueling, and is based on 3 areas.

1) Basal Metabolic Rate (BMR):

2) Thermal Effect of Food: the calories expended to digest and assimilate nutrients

3) Activity Level

•  Step 1: Choose the appropriate formula and calculate using your information. Make sure to use the appropriate formula for your sex, and make any conversions if necessary.

A) Harris-Benedict Formula (Better for individuals at a healthy weight)

Male BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)

 Female BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

B) Mifflin-St. Jeor Equation (Can be used for overweight/obese)

Male BMR = (10 × weight in kg) + (6.25 × height in cm)– (5 × age) + 5


 Female BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

• Step 2: Multiply your number by the Activity Level from the chart

These equations will give you your maintenance goal. In order to gain or lose a pound a week, you would add or subtract 500 calories each day for a week (3500 calories = 1 pound). Just make sure you aren’t adding calories if you want to lose weight!

Positives of Calorie Counting/Energy Balance:

• Gives direction to drive goal achievement
• Builds an understanding of the food that you eat (portion size, calorie content, nutrient value, etc). Eventually you won’t need to count because you will know what you are putting in your body!
• Precision: easier to make changes when you know exactly what you are doing
• Strict adherence will create success towards goals

Pitfalls of Calorie Counting and Energy Balance:

• Calorie counting is tedious and often unsuccessful strategy in the long term (for most people).  There is a very specific reason I had you track grams of only one MN each week…it is a hell of a lot easier!
• It may lead to compulsion in those who are prone
• Calorie expenditure is an estimate and will have some error. Also,there are variations between the actually value of each gram to each persons body (usually not huge), and the net value of calories from different macronutrients
• The body will fight to maintain its weight (homeostasis) and can be difficult to override
• “Energy Balance” tends over simplify the complexity of the human body and how powerful hormones (leptin, sex hormones, insulin, ghrelin) and lifestyle factors (sleep, exercise, stress, medication, etc.) affect us.

The conventional Wisdom: an over simplified view of Energy Balance

A better representation of Energy Balance (wheels represent the many factors in metabolism)

Fat is your Friend not Foe

The current state in Nutrition is changing from a “Death by Fat” mentality to more in depth understanding in the integral role it has in our lives. AWESOME!!!! This fear has stemmed from a fear of heart disease and misinterpreted research (that eating fat will raise your cholesterol and clog your arteries), and the growing obesity epidemic. A gram of fat has more calories than other macronutrients, and it’s all about calories in versus calories out right? Well, not exactly. It gets much more complex than simple arithmitic, and there are too many factors involved to be that easy (more on this coming in the series). Plus, just cutting out fat from the diet in some cases can be unhealthy.

Robb Wolf talking about the Cholesterol misconceptions. This doesn’t mean that fat doesn’t affect heart disease, but that how we understand its role in heart disease may be wrong.

So if fat isn’t the enemy, what makes it our friend? Here is a quick summary that only talks about it as a nutrient, not as “Fat” tissue (adipose tissue).

• Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats are also sources of essential fatty acids, an important dietary requirement.
• Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function.
• Fats also serve as energy stores for the body (think aerobic exercise), containing about 37.8 kilojoules (9 calories) per gram of fat.[3] They are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy. (you are using fat as your main source of fuel right now!)
• Fat also serves as a useful buffer towards a host of diseases. When a particular substance, whether chemical or biotic—reaches unsafe levels in the bloodstream, the body can effectively dilute—or at least maintain equilibrium of—the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and/or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth. (Wikipedia, Fat)

Sleep: the easiest way to lose weight

Modern life is a run and go, coffee chugging, burn the candle at both ends sprint. That’s fine and dandy except that life is more like a marathon…what you didn’t get the memo?! All that stress has an effect on you, and chronic stress is more than likely bad (think inflammation). This chronic stress messes up your hormones and causes you to get sick and fat.

How exactly does sleep play into this? I will let the research do the talking this time (titles are linked to articles):

1) Role of sleep duration in the regulation of glucose metabolism and appetite: Abstract

Sleep curtailment has become a common behavior in modern society. This review summarizes the current laboratory evidence indicating that sleep loss may contribute to the pathophysiology of diabetes mellitus and obesity. Experimentally-induced sleep loss in healthy volunteers decreases insulin sensitivity without adequate compensation in beta-cell function, resulting in impaired glucose tolerance and increased diabetes risk. Lack of sleep also down-regulates the satiety hormone leptin, up-regulates the appetite-stimulating hormone ghrelin, and increases hunger and food intake. Taken together with the epidemiologic evidence for an association between short sleep and the prevalence or incidence of diabetes mellitus and/or obesity, these results support a role for reduced sleep duration in the current epidemic of these metabolic disorders. Screening for habitual sleep patterns in patients with “diabesity” is therefore of great importance. Studies are warranted to investigate the putative therapeutic impact of extending sleep in habitual short sleepers with metabolic disorders.

2) Role of sleep and sleep loss in hormonal release and metabolism: Abstract

Compared to a few decades ago, adults, as well as children, sleep less. Sleeping as little as possible is often seen as an admirable behavior in contemporary society. However, sleep plays a major role in neuroendocrine function and glucose metabolism. Evidence that the curtailment of sleep duration may have adverse health effects has emerged in the past 10 years. Accumulating evidence from both epidemiologic studies and well-controlled laboratory studies indicates that chronic partial sleep loss may increase the risk of obesity and weight gain. The present chapter reviews epidemiologic studies in adults and children and laboratory studies in young adults indicating that sleep restriction results in metabolic and endocrine alterations, including decreased glucose tolerance, decreased insulin sensitivity, increased evening concentrations of cortisol, increased levels of ghrelin, decreased levels of leptin and increased hunger and appetite. Altogether, the evidence points to a possible role of decreased sleep duration in the current epidemic of obesity.

3) A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects.

Task #3: Track Fat and Sleep Every Day for 1 Week

1. Write down in a journal (or take a picture with your fancy smart phone) food you ate and the grams of fat it contained, as well as the amount of hours you slept and the quality. Do this as close to the meal time as possible to keep information accurate, and keep it in a timeline format with a daily total. Also, note which days you trained and when on the timeline. When I see your results it will look similar to the  Carbohydrate Example except with the different items tracked.
2. Keep it accurate: How many grams in a serving of the food you ate? Did you eat just one serving? How big is a serving? Did I actually fall asleep the time I went to bed? etc. You can use the information on the package or an online resources to get gram totals as well. I used Nutritional Data, don’t spend hours doing, just make sure you get something closely resembling your food and preparation. Keep in mind that the actual time you went to bed probably wasn’t the time you fell asleep.
3. Do not change how you eat!!! This is an exercise in awareness of what you actually do, not what you think you should be doing. There will be plenty of time and opportunity to make changes!

Protein…and you thought it just made your muscles big.

When thinking about Protein (PRO), most of us have an image in our head similar to Lego blocks. While structure is an important function of protein, it is only one of many. Here is a quick summary of the importance and many roles of proteins:

“Like other biological macromolecules such as polysaccharides (complex carbohydrates) and nucleic acids, proteins are essential parts of organisms and participate in virtually every process within cells. Many proteins are enzymes that catalyze biochemical reactions and are vital to metabolism. Proteins also have structural or mechanical functions, such as actin and myosin in muscle and the proteins in the cytoskeleton, which form a system of scaffolding that maintains cell shape. Other proteins are important in cell signaling, immune responses, cell adhesion, and the cell cycle. Proteins are also necessary in animals’ diets, since animals cannot synthesize all the amino acids they need and must obtain essential amino acids from food. Through the process of digestion, animals break down ingested protein into free amino acids that are then used in metabolism.” (Protein, Wikipedia)

Protein Structure

Water – It’s in everything!

The importance of water is well accepted, especially in active communities such as ours. It is a part of our blood and connective tissues, helps maintain acid/base balance, is required for all chemical reactions in our cell (like those that proteins carry out), regulates body temperature… and on and on the list goes. I am no biochemist, and if you run into one they will better be able to explain all intricacies of water that are vital to life/activity. In the meant time here are some of the functions of water:

• Water is required for all chemical reactions in our cells
• Water regulates body temperature
• Water promotes healthy skin
• Water is a natural lubricant for joints
• Water moves nutrients around the body
• Water removes waste from the body

Task #2: Track Protein and Water Intake Every Day for 1 Week

1. Write down in a journal (or take a picture with your fancy smart phone) food you ate and the grams of protein it contains, as well as the amount of water you drink (in fl oz). Do this as close to the meal time as possible to keep information accurate, and keep it in a timeline format with a daily total. Also, note which days you trained and when on the timeline. When I see your results it will look similar to the  Carbohydrate Example except with the different items tracked.
2. Keep it accurate: How many grams in a serving of the food you ate? Did you eat just one serving? How big is a serving? etc. You can use the information on the package or an online resources to get gram totals as well. I used Nutritional Data, just make sure you get something closely resembling your food and preparation.
3. Do not change how you eat!!! This is an exercise in awareness of what you actually do, not what you think you should be doing.

Staying Focused in the Series

The purpose of this series is to help you find the optimal diet for YOUR NEEDS, by exposing you to different philosophies and methods…not simply give you a cookie cutter outline. Hence, we are still in the “Awareness Phase” of the series. Once we have established your general eating patterns we’ll start incorporating personal application (a few weeks away). This time before the personal application begins, will give you a chance to figure out your goals (hint, hint) to direct YOUR NUTRITION. Here are some of the topics we will cover as we have a broader picture of our diet:

• High Carb vs Low Carb Diets (High Fat)
• Carbohydrate: Importance and Goal based Prescription
• The Paleolithic Template
• Energy Balance
• High Protein Diets
• Protein Prescriptions
• Food Sources: Local, Organic, Grass Fed, etc.