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New Feature Post: Behind the Champion with Mr. Augustine

Check out the epic interview here.

Macroeconomics: The Cost of Poor Nutrition...

The Myth:

You are what you eat. It is simple. Okay it is not that simple but i could live with being a Choco Taco if that was the case. What it should state is that: Your performance and physique are directly affected by what and how much you put in your body.  Have you ever felt sluggish after a large meal? Have you ever felt like a zombie in a carb coma? Has your energy levels ever felt like they were on a roller coaster ride? Does this sound like a recipe for optimal performance?

The Big Three:

There are 3 primary macronutrients.  Macronutrients are defined as classes of chemical compounds that we consume in the largest quantities and which provide bulk energy. They are Protein (PRO), Carbohydrates (CHO) and Fats (FA). Protein gets broken down into amino acids which are the building blocks of the body. Carbohydrates whether they are sugars or starches get broken down into glucose or blood sugar. Fats get broken into fatty acids. Both fats and carbohydrates provide energy for the body, in fact Fats are a more effective form of energy because they provide 9 calories per gram where as carbohydrates provide just 4 calories per gram. Carbohydrates are like an SUV in that they get very poor mileage compared to the more fuel efficient Fats.

The Teeter-Totter:

Despite our best efforts, the body is constantly trying to maintain an equilbrium. We are the ones that screw it up though. For instance, when we eat a large meal (which typically means a lot of carbohydrates) our blood sugar levels rise like the skinny kid on the see-saw. The body is scared of heights so it sends out Insulin to bring the blood sugar down. The problem is that the release of Insulin tells our body that there is no need for help from other nutrients and it sends them a message to stay put (inside the fat cells - which are like balloons that inflate and deflate) in case the body needs them. Unfortunately this is a false message, and as soon as the insulin does it's job, your body starts craving that sugar high again and poor old fat is left twiddly it's fatty acid molecules.

Balancing Act I:

The good news is that by eating a balanced diet (PRO/CHO/FA) we can steady the teeter-totter. Balanced doesn't mean skipping breakfast, or eating one large meal, or carb loading before a big sporting event. It means 4-5 small meals spaced evenly throughout the day with a good balance of PRO/CHO/FA. First, and foremost, protein is a necessity. Your body maintains a small tide pool of amino acids that needs to be replensihed coincidentally every 4-5 hours. It's a lesson from kindergarten: How do expect to build a solid house if you forget the building blocks. Second, Fat does not make your fat. Good fats are crucial to decreasing feelings of hunger and they are hormonally neutral which means instead of revving your engine to the point of shutdown like carbohydrates (ever feel light-headed after a workout? That's a carbohydrate burnout) they just keep you idling. Third, not all carbohydrates are created equal. Unfavorable CHO's like sugar and starches (pasta and potatoes)cause quick spikes in blood sugar.

K.I.S.S. and do tell:

Keep it simple silly, if it roams or comes from the earth it has high worth, if it's made by man keep it out of your hand. Eat meats, nuts, seeds, vegetables, some fruits, little starch and sugar. Hold yourself accountable and jot down what you eat in a food journal or confess to one of your friendly neighborhood trainers.

P.S. Balancing Act II:

Don't freak out about taking a nutrition vacation every once in awhile. Just remember, it is okay to ride the rollercoaster but no one lives at Cedar Point.    


Athlete of the Week: Cole


I apologize for the tardiness of the post, but the athlete of the week goes to incoming freshman Cole M. Cole has put up some impressive numbers this past week; highlighted by a 1 rep max power clean at 90 lbs and 12:09 effort on Helen. However, a couple things have impressed us about Cole that don't have to do with workout results. First of all, his attendance has been very impressive. Missing only a couple of days this summer, Cole has also made drastic improvements in his overall coordination and body-awareness. His form is improving each day and that can be directly linked to his work ethic and attendance numbers. While we might be holding him back a little bit now to ensure his technique is dialed in, rest assured he will be cranking up the intensity with perfect form by the time the school year hits. Coach West has himself a good combo guard for the future.


Beast Mode #2

Today was a great day of accomplishments. Getting their first handstand pushups were Murley Burly and Emma (hold for applause). Jesse Junkin became the first Champion's Club athlete to successfully complete a triple-under on the jump rope. Getting her first un-assisted handstand against the wall was Mrs Pip (of course Mrs Carey was not present to witness). And finally, this...

Mariah Fielder (aka Bubs, aka Ducky from The Land Before Time) having surely the best day of her life in the midst of accomplishing her first pullup, AND first double-under. Is it luck? Probably. But hey, impressive nonetheless.


Well done everyone! Christina, we're waiting on your pullup now!

Beast Mode: Renee

A rare appearance from Renee this summer.

Age: 14 bodyweight: 107. - 5 Rep max front squat at 100 lbs


A couple things to bring to your attention:

  1. There is a new "Testimonials" section displayed in the top panel next to the Moms tab. This is your place to brag about any achievements or improvements you have made in the workouts, your sports, or anything else.
  2. Videos will be added to the Mom's Club section. Check back accordingly.
  3. Challenge #1 was conquered by Matt Morrow and Aly B. Challenge #2 is still currently in progress. However, the only entry thus far has been from Emma and Abby, which may or may not be suitable to show on this site. Be creative...unless you haven't signed the waiver yet.
  4. As previously posted, this weekend is the legendary Hawaiian workout. If I were to pick one workout to attend all summer, this would be the one. Hands down. Be sure to come dressed for the occasion.

Hawaiian Theme 2.0

It is that time of the year. The Hawaiian workout is upon us like an impromptu ukelele jam at the Ann Arbor Art Fair (which is happening this weekend by the way for those of you looking to add something to your summer to do list or as the the biologist said, "a little culture can change the world.") You can not lei away your way out of paying the ultimate price on this one and you for sure will not be able to avoid the water. As the Hawaiian landowner said at harvest time, "I wonder what the serf has for us today!" Don't forget though, as a good Samoan hostess will attest to, it is all about poise.


This video courtesy of CrossFit Endurance discusses the benefits of proper hydration.

How many of you are drinking half your bodyweight in ounces of water each day? You don't need to be on the Hard Routine to follow this either. Here's Kelly Starrett's addition to the cause.

Let's make it a habit to at least get half your bodyweight in ounces. Then we'll work from there.